3 Important Pieces of Advice for Health and Fitness

If I could give you 3 small pieces of advice it would be this:

1. Consistency is Huge! Consistent food and effort in exercise are where you will see long term results that you are happy with. You can apply that to all areas of your life not just fitness! Changes are achieved by CONSISTENT effort, day in and day out.

2. Just because you don't see the results you want doesn't mean you aren't progressing. You may have to take detours in your fitness journey that may delay what you consider results. This doesn't mean that you are not progressing. Even though I can't exercise much right now because of my situation doesn't mean that I will lose all that I have worked for. Healthy Eating is the biggest part!! Healthy Eating by itself will change your body! Through healthy eating I am maintaining as much tone as possible without lifting heavy weights and intense exercise.

3. Its easy to get discouraged when life gets crazy and things get off track. When this happens the only option is to get back on track and move forward, the longer you wait the harder it is. Let go of your mistakes and get right back to it. Falling of track DOES NOT mean you have failed! Having a successful Journey does not mean being perfect. There is no perfection in ones journey! Its okay to make mistakes but its not okay to let setbacks discourage you to the point of quitting. Just keep moving forward! If you do that....YOU Win!

Fit Mama HIIT- 7-31

AMRAP (as many rounds as possible) in 20 minutes

25 Front Squats

15 Box Jumps/step ups

9 Burpees

record your # of rounds in the comments

Fit Mama HIIT- 7.30.14

3 Rounds

40 Jump Ropes

20 Kettlebell Swings

10 Pushups

After 3 rounds 

hold a Plank up to 1 minute for 3 attempts

Work that Core!! :)

Don't forget to Join the Monthly Challenge!! It's FREE!!

Those who truly want to change will stop making excuses and just go for what they want!!

Make that day Today!!

Fit Mama HIIT- 7.29.14

AMRAP (as many rounds as possible) in 20 Minutes

100 M Run

(running down a block or back should be good)

15 DB Sumo Squats

20 Box Jumps (or step ups)

30 Flutter Kicks (Abs)

Record the # of rounds you finished in the comments

You CAN!

It's almost a New Month!! Gear up for The Monthly Challenge! It's Free, Join us!

Choose Success NOT Failure!!

It always helps me when I talk to the Doctor. Just had a consult with him and he said I won't necessarily feel a ton different when I take the supplements. They are helping, but the most important thing is the foods I eat right now and stabilizing my blood sugar. I totally cheated last night, I had a handful of yogurt covered raisins! What?! Because I didn't plan well yesterday and I was starving at night so that is what I grabbed. I didn't even cheat on my Birthday during the week and I decided to have that last night....? Well, that caused me to have this headache that won't go away and dizziness, blurry vision, hard to breath and fatigue. Stupid little YUMMY yogurt raisins!!

Stage 7 Adrenal Fatigue is no joke! It could take years to heal this and that is when I get very impatient!! But, it's not only the adrenals its the leaky gut as well. It all works in combination with each other. The food intolerances I have that causes chronic inflammation in my body also taxes the adrenals and having hypoglycemia for 20+ years and only controlling it well the last couple years has done a lot of damage on my adrenals. Years and years of damage can't be fixed that quick! But, I will continue to be consistent and I will continue to have faith, I will NOT have anything else I shouldn't anymore because it only sets my healing time back, even just a handful of something that shouldn't be that bad!

I have felt prayers and blessings tremendously and also Thank you so much always for your super nice thoughts and messages. I know everybody has tough trials, many A LOT worse than mine... but I am being open with mine to hopefully encourage somebody else to continue to try! Take care of your body and use it for what it can do...stinkin' get out there and exercise for me because I can't that much and it makes me mad! 

No matter how long it takes...."Why choose failure when Success is an option!!"

Fit Mama HIIT- 7.28.14

12 Minute HIIT

This will include 30 seconds of low intensity followed by 30 seconds of high intensity.

If you can't do squat jumps do squats, if you can't do high jumps do jumping jacks. Take it to your level. Everybody will do 12 full minutes of work.

You got this!

Comment that you finished it!

Happy Monday!!

Join the Monthly Challenge! It's Free to join! Starts August 4th.

I had to share a pic of Camille Leblanc Bazinet and Rich Froning for winning the CrossFit Games and being the fittest on earth! Rich has won 4 consecutive years in a row! Amazing! Not only strong people but kind too. Love it!

Fit Mama HIIT 7.25.14

AMRAP (as many rounds as possible) in 10 Minutes

15 Dumbbell Hang Clean or Barbell Hang Clean

10 Jumping Lunges 

(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!

7 Simple Steps to Fat Loss

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.
Examples:
-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.
Shakeology is also really good if you need to make sure you are getting more nutrients in your diet too with a convenient meal replacement! (Just remember you can't out supplement a bad diet! Supplements can be beneficial to "supplement" a healthier diet).

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!

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..9..8..7..6..etc.

10 Air Squats

10 Pushups

10 High Knees

10 Russian twists

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.

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!

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.

Goals

*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. 

Fit Mama HIIT- Tuesday 7.22.14

3 Rounds

10 Dumbbell Snatch

(5 on each arm)

10 Burpees

(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)

20 walking Lunges 

(with or without DB's)

20 Mountain Climbers

Record your time in the comments below!

Do you really want results?

Are you sure?

Then subscribe to these workouts by email

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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

Fit Mama HIIT- Monday 7.21.14

4 rounds

30 Situps

20 Kettle Bell Swings 

(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

Join the next Monthly Challenge starting August 4th

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

No:
-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.)
-Soda

Yes:
-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)
-Fish
-Fruit
-Whole grains (oatmeal, whole grains, quinoa, gluten free grains are best.)
-Eggs
-Nuts
-Seeds
-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!

Fit Mama HIIT- Friday 7.18.14

25 Air Squats, 5 Push ups

20 Air Squats, 10 Push ups

15 Air Squats, 15 Push ups

10 Air Squats, 20 Push ups

5 Air Squats, 25 Push ups

Record your time in the comments

If you are serious about changing and committed to this I would suggest taking Before Pics, Front, Back and Side and also take Measurements around the Bust, Waist, Hips and Thighs. Save those befores and compare to another picture and measurments in 30 days. The difference doesn't always show on the scale as you will be building muscle as well as burning fat. Who cares about the scale anyway!! ;) Pictures and how you feel will SHOW you that your hard work is paying off!! DO IT!!

Pin this on Pinterest and connect with me on FB

Fit Mama HIIT- Thursday 7.17.14

3 Rounds

12 Thrusters w/ Dumbbells

12 Dips (using chair or bench)

20 Butterfly Situps

Stay accountable

Record your time in the comments below

Recording is important, when we rotate back to this again a few months down the road you can see your progress. Also, the more that I know are participating and commenting then I will continue to do this.

Subscribe to the Posts by email so you don't miss a workout!

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Besides the last year I have always worked out from home.  I challenged myself, I did it consistently. I felt great and improved on my goals.  I never really worked out at a gym and was always trying to find ways I could stay fit at home doing things I enjoyed.  Last year I started doing CrossFit at an amazing gym in town.  I loved it as I was already doing CrossFit style workouts on my own. You will get an amazing community and competitive aspect by going to a gym.  Some people only stay committed if they physically have to "GO" somewhere to workout.  I'm pretty self motivated and love exercise so doing at home is an option I can do just fine when I need to. 

I miss my Gym and CrossFit friends. But, as of right now I can't do much exercise because of my Adrenal Glands/leaky gut health issues. I am a Personal Trainer and I know exactly what to do for myself. So, trying to find things I can do on my own level at home that doesn't take me very long has become my priority again for now.  I can't wait until I can make it back to the gym after I have fully recovered.  Right now I can't go as intense or as heavy. So, I can do it at my own pace and lower weight for each Daily HIIT at home. But, you can take it at what ever level and weight you are comfortable at. Don't be afraid to push yourself in a safe manner.  

Unable to go to the Gym? If you are unable to physically go to a Gym near you and only have the option to workout at home, or if you already have a gym membership to work out on your own and don't always know what to do when you get there then My Daily Workouts will be a great options for you! 

Already belong to a CrossFit box? If you already do CrossFit at a box but need something that you can do on days you can't go or while on vacation then this will be great for you as well!

I wanted to give other Mom's options of something they can do at home too with very little equipment.  There may be days where you may benefit having a little bit more equimpment like pull up bar, stability ball, resistance bands, step or box and jump rope. You will most definitly need a set of Dumbbells.  At least 10 lbs and 20 lbs would be ideal. We will be doing full body movement with them so a little heavier is better. So, if you are serious about trying to stick to the Fit Mama's Daily HIIT then you may want to grab some of those things little by little. If you don't have anything right now you can still do the workout!! Be creative and use what you have around your house or still do the movements without any weight right now until you can get your hands on some. 

What is HIIT? High Intensity Interval Training. These types of workouts are extremely time efficient which is great for busy moms.  The workout can range anywhere from 4 minutes to 30. Just give it your all, push yourself comfortably and you will get results no matter how long or short it is.  Just because a workout is short does not mean you are not getting a great workout! HIIT will help you burn more calories faster.  Excess Oxygen Consumption helps increase your metabolism and also keeps you burning calories even hours after working out. Fit Mama HIIT's are great for toning and burning fat and getting you results! But, if you need a little more you can always do the HIIT AFTER a normal strength training session to give you a more cardio aspect that day or you can do some lower intense steady state cardio (jogging, walking, swimming, biking) AFTER the HIIT of the day.

Do the amount of rounds or time that is listed. A HIIT is always for time. Record your time, weight used and how you are feeling in the comments. Rest periods may sometimes be strategically placed in Some HIIT's of the day. So take the Rests if listed.

How many times a week should I do the HIIT? HIIT's will only be listed here Monday-Friday. You can do it everyday or at least do it 3 times a week.  If you decide to only do 3 times a week, on your off days doing some steady state cardio would be beneficial for fat loss rather than doing nothing. But, also don't be afraid to take at least 2 days of rest during the week. Rest days are also beneficial.   

Nutrition is Key! If you are putting in hard work doing the HIIT's I would not ignore your Nutrition. Try to eat as much Whole food as possible. Not only are you going to feel better during workouts you will start to see results faster when Nutrition and Fitness are working together!!

Good Luck! Let me know if you have any other questions. 

I feel a Challenge coming on! ;)

6 Week Summer Slim Down!! (2 Day Sale!!)

"6 Week Summer Slim Down" is starting very soon! Join us now!! 

This current group is starting July 21st. but you can start whenever you'd like. You will receive all the info via email and you can follow along however is convenient for you. If you follow the nutrition, the workouts and all the tips and info... You WILL get results!

2 Day Sale!! July 6- July 8th 

Get 6 weeks worth of workouts and 6 weeks worth of Meal Plans for just $75.00 $99.00 (it was already a great price but this is seriously a steal!!)

If you can't start now...no problem...you will still get all the info emailed to you before July 21st.  Use it anytime.

What you get:  

*6 weeks worth of Meal Plans (focusing on whole foods, how to best incorporate carbs and what kind of carbs, lean proteins, healthy fats, lots of low carbs recipes and bonus recipes. If you truly want results, just follow and you will get results)

*6 weeks worth of Workouts (3 New HIIT and Strength training circuits every week). Do workouts exactly as laid out and you will get results.

*Do workouts at Home or at the Gym

(for at home you need stability ball, dumbbells, resistance bands, boxes or steps to jump on, jump rope)

*Use of my Trainerize site and app for FREE to track workouts easily.

*Weekly emails with info and motivation

*Help with Personal goal setting

*Accountability & tons of Motivation!

 It's going to be so helpful and so amazing!!   Can't wait to help you reach your goals this Summer!!

Join Now!!

17 Ways to Look Smokin" Hot this Summer! :)

Do you remember what you did last summer to improve your body, slim down and tone up? How did that work out? Did the results (if any) stick around or did they fade away along with the summer tan? Well here is a list of 17 things you can do RIGHT NOW to look SMOKIN’ HOT THIS SUMMER to transform your body and your life.
1) Exercise 2 more hours each week than you did last summer. 2) Go to bed and wake up at the same time each day. 3) Don’t drink alcohol. 4) Sign up for my 6 Week Summer Slim down program. 5) Stop drinking and eating artificial sweeteners. 6) Use heavier dumbbells. 7) Eat less bread, or even eliminate gluten from your diet. 8) Train for a 5K, 10K, marathon or mud run. 9) Eliminate high fructose corn syrup from your diet. 10) Exercise at least 3-4 times each week. 11) Eat healthy, simple dinners at home. 12) Do not eat fast food. 13) Consume less of those calorie packed coffee drinks. 14) Eat more protein and fiber. 15) Drink water throughout your whole day. 16) Do not eat packaged snack foods. 17) Contact me for motivation and support.
(even if you only do HALF of these, your body will be lighter, healthy and significantly more tight and toned – guaranteed!) Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list. Take a minute to jot those down. Step back and re-examine the list. Which of these changes are you going to make your own? I certainly don't expect you to make all of these changes - though the more you do, the greater your transformation will be… or you can just message me and I can tell you more about my perfect summer fitness program that will have you lean, tone, and tight in no time…
…best of all it’ll fit your budget because I’ve priced it right. The value is over $300 and it's just $99 for full 6 weeks of workouts AND meal plans!! (If you don't want the workouts just get the meal plans for $50.) I’ve put a lot of work into it. I’ve had a lot of people interested but if you'd like to to sign up do it soon so I can know how many I’m planning on and can finish up the details. Sign up right at the link below on my page. Get a friend to do it with you for more fun and accountability! It’s going to be great Can't Wait!

Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation that you need to make the rest of the Summer the best one you have ever had. Let me know how else I can help.

Wishing you great health and happiness this summer, -Angela

http://www.sparklesandbugs.blogspot.com/p/nutrition-coaching.html