Fit Mama HIIT- 8-5

 Countdown 12 reps, 11, 10, 9.....etc

(start with 12 reps of each movement, then 11 and so on lowering the reps each round)

Back Squats 

(use a barbell or DB's)

Dips (using chair or bench)

Butterfly Situps

Remember to comment with your time

Don't be shy ;)

How are you doing drinking your Water??

Remember it's the Nutrition Focus this week. 

If you want to officially join us on this Monthly Challenge then fill out the form here. You will be sent some helpful Nutritional guidelines via email. 

Most people think that eating healthy has to be Black or White. Most of us have an all or nothing approach (some health cases it has to be that way). But, if you take that approach eventually it will lead to a binge!

I know it's hard. If you decide to have your favorite treat once in a while it helps to limit yourself to stay on track. Say "I will just have 1 slice of pizza." "I will have 15 chips."

Rather than going crazy on pizza, chips or whatever it may be. You can still allow yourself to have that but with limits.
The Black and White mentality often leads to failure because it isn't always realistic. Eat as Healthy as you can most days. There needs to be grey areas. Just use logic within the grey areas. Allow yourself the predetermined portion and move on and move it out of site! :)

You can do this!! 

Fit Mama HIIT- 8-4

Welcome to the Monthly Challenge!! If you did not fill out the form and want to be apart of the challenge go here to fill out the form. All those that joined has received Nutrition guidelines and food list via email. 

Somethings you may need for the workouts are: dumbbells up to 40 lbs extremely recommended, box or steps to jump on, jump rope, kettlebell, resistance band. If you don't have those things, no worries use what you have on hand and be creative in your movements. 

-Workout of the Day-

3 rounds for time

21 DB Thrusters  

(preferrably heavier dumbbells, use jugs of milk if you have to ;))

15 Plank ups 

(up, up, down, down is 1 rep)(if you can't do these, hold a plank for atleast 45 seconds)

9 Jumping Lunges 

(regular lunges to modify- alternating legs each rep)

*record your time in the comments

Nutrition focus this week is to drink at least 64 oz of water. 

Drinking enough water is so important not only for your results, but for every part of your body... your organs, processing of your food, your biggest organ on your body- your skin, and soooo much more!!

Most people do not drink enough water. Sometimes when you feel hungry you might actually just be thirsty. Replace those sugary drinks and sodas with Water!!

If you are not taking a multi-vitamin I also want you to get on board with that. Over the counter vitamins usually just sit in your stomache and don't actually give you anything!! Bummer!

If you truly want vitamins and minerals from a supplement to fill in the gap of what you are not getting nutritionally I highly suggest Juice Plus+, a whole foods vitamin.

I don't put my name on a product or start using a product that I have not done the research on. You can walk into a whole foods store and find a whole foods vitamin, but what I love and trust about Juice Plus is all the resarch that backs it up! You can also sponsor a child up to 4 years with every purchase of an adult. Very cool! Very awesome company and product that truly shows results. Less sickness and better overall health! You can never get the amount of fruits and vegetables needed without it. 

I highly recommend you get on Juice Plus. Ships internationally too. Let me know if you have any questions about that. 

One more action step as we begin!!

See my Post about SMARTER Goals.

Post your short term and long term goals in the comments!

You can do this!! I Believe in YOU!

Can't wait to see and hear about your results!

Why & SMARTER Goals!

What is your "Why" for wanting to get healthy? What is your "Why" for wanting to get in shape, eat healthy or lose weight? Is it to be an example to your kids and family? To get in a good habit for life long health? To fight off disease and be alive and well when you are in your 60's? Think of the big picture and keep that in your mind!!

If you haven't already I want you to write down your goals!! 

A SMARTER goal is:

*Specific- needs to be specific

*Measurable- something you can measure, that you can see improvement with. It doesn't always have to be lbs lost or inches, it can be improving in movements, being able to do 10 full pushups, etc. 

*Attainable- Attainable but aggressive.  Set your expectations high but be realistic for you. 

*Relevant- Needs to be relevant to what you are trying to accomplish, in this case with your Health & Fitness

*Time Specific- it helps to give yourself a date to work towards. I like doing 30 days at a time.

after 30 days (or however long you gave yourself)

*Evaluate- Take a step back & Evaluate how you did &...

*Revise- anything that needs to be revised. Correct course if need be and continue on with a new goal!

*Visualize yourself reaching your goal & making it to that finish line for that goal!! There is power in writing your goals down. Write it down and you will accomplish it!

*A good trick is to write it in first person.  Write it like you already accomplished it!

 *Your 30 day goal should follow the SMART goal guidelines.

 example- "It's August 30 and I lost 10 lbs and 2 inches in my waist."

This is Specific, Measurable, Attainable, Relevant, & Time Specific.

 *Make a new 7 day goal each week that can be less specific. These are little goals that will help you make it to your big goal.

example- "I will keep my nutrition on track this week and workout at least 3 days."

 *Make a sticky note of your 30 day goal and put it somewhere you will see it everyday!! On your mirror, in your car, on your fridge...

 I encourage you to take some time and think about your goals and write them down!! This is an important step.

Share your goals with me to be accountable!!

This type of Goal setting can pertain to any part of your life!!

Fit Mama HIIT- 8-1

5 Rounds

40 Jumping Jacks

30 Crunches

20 Air Squats

10 Pushups

~record your time in comments~

It's a New Month!!

Time to make new goals and create a vision of what you want to become!! If you see it and Believe it, you can achieve it!!

Write down a goal like you've already accomplished it and post it somewhere to see everyday! When you have that desire and keep pushing forward you WILL get there!

Join us in the Monthly Challenge starting Monday!! All you need to do is fill out the form and commit to Cleaner Eating and Exercising for the month! Sign up Now!

A BIG Happy Birthday to my Oldest Daugther! 11 YEARS OLD!!
Both my Girls recently chopped off their hair for Locks of Love! Such a great cause! Such sweet girls! <3

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!!