Friday, July 25, 2014

Fit Mama HIIT 7.25.14

AMRAP (as many rounds as possible) in 10 Minutes

(or regular lunges if you need to)
5 Dumbbell Push Press

Need Extra?
Go on a 15-30 minute Brisk Walk or Jog

Join the upcoming 30 day Challenge starting August 4th for fun, better eating habits and motivation everyday!

Thursday, July 24, 2014

7 Simple Steps to Fat Loss

I have allowed the same thing to happen to me repeatedly for the past year. Time to start doing things differently.

You actually don't have to have a diet full of misery and do hours and hours of grueling workouts in the gym! Have you tried every Insane Diet in the book. How did that work for you?? Did it lead you to long term success?

You can still achieve fat loss and all your fitness goals! Fat Loss can be simple. Stop entering the crazy crash diet zone and just start making these 7 simple steps to fat loss.

1. Stop focusing on fat loss
when you are in the gym your main concern should not be about how many calories you are burning. Focus on performance, doing a little better than you did last time. Focus on what YOUR body can do and try a to gradually get stronger. Fat loss will become a side effect!

2. Get off the scale and track what really matters!
Don't rely on the numbers on the scale to show your success. Pay attention to the actions that will get you closer to your goals.
-Performing atleast 3 strength training workouts per week
-going for a 15-30 minutes walk or jog on non-workout days
-Eating whole foods that are filling and delicious
-savoring your food instead of shoveling it in!!
If you focus on your actions and keep track of your progress that way, you'll know if you are moving in the right direction.

3. When fat loss is the goal be aware that you are eating enough Protein.
Eating protein at every snack or meal has been proven to increase Satiety AND aide in fat loss while preserving muscle mass.
Aim for 0.6-0.7 grams of protein per pound of body weight. If you are obese eat that much protein per pound of your target body weight. If you find it hard to get in enough protein. Bio-Trust Low Carb is a protein that I trust. Made from Whey and Casein protein from non-treated and hormone free cows. It has many other benefits! Read about it HERE.

4. Find a workout routine that you enjoy! A good program for fat loss is Peforming at least 3 strength training based workouts per week. You can also incorporate brisk walking or jogging, or HIIT sprints on your off days. (Find workouts here everyday on the Blog that combine Strength movements and HIIT for your cardio aspect. Do it everyday or at least 3 times a week with a nice walk or jog on your off days)

5. Enjoy the journey! Make the most of it. Have fun, enjoy your workouts and get excited about your strength gains. Eat delicious satisfying meals and enjoy them! Don't obsess about losing fat.
Be proud of what you are doing and Love your body right now! You can love your body and what it can do for you at any stage of your journey! Choose to be happy now!

6. Focus on what truly matters! Every little detail of health and fitness can become very overwhelming and it will most likely lead to stress and frustration. Focus on the few things that will provide the bigger results. Don't expect to be perfect. Keep it simple and stick to the basics.

7. Be Consistent!! Begin to apply these steps and you will get results! Put an end to trying grueling and un-sustainable plans. Just start making better choices for YOU! Take this approach that can be sustainable for life and have life-long success!

"we become what we want to be by consistently being what we want to become each day." richard g. scott

Join my Monthly Challenge for Fun, Accountability and to FINALLY get healthy!! Starts the First Monday of Every Month!

Fit Mama HIIT~ 7.24.14


10 Air Squats
10 Pushups
10 High Knees

Do 10 reps of each movement, then 9 reps, 8 reps, etc. countdown all the way to 1 rep of each movement
Record your time in the comments.

Join our Monthly Challenge Starting August 4th
for clean eating and fitness everyday.

Wednesday, July 23, 2014

Fit Mama HIIT- Wednesday 7.23.14

It's My Birthday!! Par-tay!! :) 

So, in honor of my age...haha...let's see if you can guess it from the workout today! :)

3 rounds
35 Deadlifts 
(can also use barbell, keep barbell close to your legs, skim the front of your legs as you stand up)
35 Double Unders or 70 singles 
(if you don't have a rope do jumping jacks or mimic the jump rope motion)
35-second plank hold

Record your time in the comments!

Happy Birthday Sissy ❤❤❤  God Bless you  with many more years Love Loy ✨

I love to make Goals on my Birthday of things I want to accomplish for a new year. It's so important to me to try and become a better person all around and try to be always improving in all aspects of my life. 
These are a few of the things that I really want to focus on this year.

*Become stronger spiritually- Daily Scripture study and prayer
*Time management- Seperate Family Time and Work time, set hours and stick to them
*Get us on a Budget and stick to it!
*Daily Chores- Stick to them! Keep an organized house
*Continue to advance in my Posh Business, completely replace my current teaching income with Posh this year!

What are some of your current goals?? 
I want to help you reach your health and fitness goals. 
Join my next monthly challenge starting August 4th. 

Tuesday, July 22, 2014

Fit Mama HIIT- Tuesday 7.22.14

3 Rounds
(5 on each arm)
(if you need to: walk legs out and in and eliminate the jump at the top, everybody can do every movement. Scale it to your level)
(with or without DB's)

Record your time in the comments below!

Do you really want results?

Are you sure?

Then subscribe to these workouts by email
Decide to commit to doing this AT LEAST 3 times a week. People who commit to regular exercise and change their eating habits WILL get the results they want! You don't have to go cold turkey, just start making healthier changes one at a time. You know you want results and you have for a long time.  So, decide now to commit. It's not hard! If you put in the work, your hard work will show in results.  If you don't do something about it now you are going to WISH you had. Why not start NOW! You deserve to start feeling great!
Ask some friends to join you. Reach out and let me know how are doing. 

Join the Monthly Challenge Starting August 4 to keep yourself on track and to stay accountable

A year from now you will wish you had started today - Karen Lamb

Monday, July 21, 2014

Fit Mama HIIT- Monday 7.21.14

4 rounds

30 Situps
(can use a dumbbell also)
10 Box Jumps 
(or step ups if you need to, changing the leg that steps up each time
Use sturdy boxes or stairs/curb anything you can find :) At least 12 -18 inches tall 

Record your time in the comments

Awesome Monday :)

Join the next Monthly Challenge starting August 4th

Saturday, July 19, 2014

Clean Eating Challenge

I'm not a big calorie counter. When you are eating the rights foods and in good portions there isn't much need to count calories. Always adjust portions by how you feel: Your energy, cravings and hunger. If you are starving in the afternoon then up your carb portions earlier in the day. If you are craving sweets... again up your carb portions in the first part of the day and if you are still craving sweets eat a piece of fruit or have a protein smoothie. This is a good visual for women and portion sizes. 
Eat a lean source of protein, complex carb, veggie and use good sources of fats for each main meal. Eat 2 or 3 snacks including protein throughout the day. (example: apple and almond butter, boiled egg and nuts, guacamole or hummus and veggies)

If you want to start eating clean

*Eat Only whole foods.
*Lots of veggies, lots of lean protein. Some whole grains. Some fruit. Some nuts. Some fats. Some beans.
*Some dairy if desired. (Full fat, raw dairy is best).

If you'd like a printable version of my food list please contact me on my FB

-Refined sugar
-Refined carbs (NO white bread, white rice, white potatoes)
-Processed / pre-packaged food (for the most part -- packaged whole grain pasta, for example, is okay. look at the ingredients list and make sure there are no chemicals, dyes and bad ingredients in the packaging list. 5 ingredients or less is best. If you can't understand what's in the package then don't buy it.)
-Fried food
-Sweets (candy, pastries, cookies, cakes, etc.)

-VEGGIES (any veggies, and as much as you want. I would limit corn or not eat it at all.)
-Meat (plenty of lean meat like chicken and turkey; lean ground beef and pork)
-Whole grains (oatmeal, whole grains, quinoa, gluten free grains are best.)
-Olive oil/coconut oil
-Grass Fed Butter
-Beans are ok
-Dairy in moderation (cheese, milk, yogurt)

Are you ready to eat Clean?? Start making smaller changes at a time if you need to.

Need healthier versions of snacks, protein powder or healthy Meal Replacement options?

Have a lot of weight to lose?
Drink 1 or 2 shakes per day in place of a meal then have a sensible dinner. If you have a lot of weight to lose this is an option to really jump start that weight loss. This Shake has all the nutrients you need in one meal.

You can also opt for this protein powder. Mix in some fruit, spinach, natural almond butter or peanut butter and you have a good meal or snack option that is convenient and ensures that you will get enough protein in the day to build lean muscle and burn fat. Whole foods are always best. I would start with this route if coming up with meal ideas frustrates you. Transition into more whole food options as you get use to your Clean Eating lifestyle. As always make sure you are eating enough. Too little calories can damage your metabolism. There is no quick fix when it comes to getting healthier. These are healthy alternatives that make it more convenient and make for a great snack option or quick meal when you need it! Getting in enough protein is always hard for me so having a protein shake is a great option and helps curb cravings.

Need accountability and fitness ideas? A new HIIT workout is posted everyday here on my blog. Subscribe to my blog by email at the top left so you'll never miss it. Start doing the workout of the day and incorporating these healthy guidelines. Join my next 30 day Challenge beginning August 4th for accountability and fun!


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