April Squat Challenge! Let’s do this!

squat challenge

I was having a little chat with my sister today and she mentioned she’s doing a squat challenge this month. So, what did I do? I said, “I’m in!”

Everyday all you have to do is look at the calendar and do the required amount of squats. You can break them up throughout the day if needed. I know I’m going to need to! Especially when we get in the 100′s-200′s! WOW! That’s a lot of squatting! But, its going to be worth it in the end!

If you don’t know how to do a correct squat, watch this video on YouTube on how to do a proper squat.
Benefits of squats:
1. Builds muscle! They tone the legs and lift the butt! Now, who wouldn’t want that?!!

2. Burns fat! The more muscle you gain, the more you body burns fat. It’s a fact!

3. Strength and [...]

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Make your Goal a Reality

Six steps to get the ball rolling and keep it moving.
[caption id="attachment_555" align="alignnone" width="500"]Picture courtesy of Fitspoholic.tumblr.com Picture courtesy of Fitspoholic.tumblr.com[/caption]

1. DECIDE: You have to want it, really want it. Becoming fit and healthy doesn’t just happen because you want it. It happens because you want it so bad you are willing to invest in what it takes. You have to decide if weight loss/ toned arms/ running a marathon/ insert goal here is worth your life. Read more about setting goals if its just never been your thing in this book: The Magic Lamp: Goal Setting for People Who Hate Setting Goals.

2. SET: Set a goal, a realistic and measurable goal. Make your goal as specific as possible. Instead of “I want to look good in a bikini,” say “I want [...]

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At-Home Circuit

Picture courtesy of Social Cafe Magazine http://socialcafemag.com
Picture courtesy of Social Cafe Magazine http://socialcafemag.com.
I designed this circuit for when I am pressed for time. I prefer to workout in the morning and do so about five to six days a week. I normally head to the gym right out of bed but on the weekends, I just don’t have the time. The gym opens later and I have to be at work early. Therefore, I started this circuit to burn mega calories and tone up.

Do each exercise for one minute. Rest one minute after each circuit and repeat. Three circuits should take around 30 minutes. Using an interval timer will help you greatly. Get the Gymboss HOT PINK Interval Timer.

Lunges 
Squats
Push Ups
Bicycle Crunches
Jump Squats
X-Squats (plie squats and make an x with your [...]

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Work Those Abs! Summers Coming Soon! At Home Ab Workout Routine.

I am a big fan of home workouts, and ones that you can get done in a short period of time, you sweat a lot, & don’t need any equipment – except a yoga mat is nice for floor exercises, I recommend the Gaiam Premium Yoga Mat . It is textured, non-slip and its free of the toxic phthalates that some of the cheaper mats will have. Good for you and for the planet. Yoga is a real good workout. Sometimes I am shocked at how sweaty I get in such a short time, but its great. Summer is going to be here before we know it. If you haven’t already, its time to start working out regularly and getting in shape for any bikini-wearing situation! ;) I know I am!
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Fall Foods: Roasted Veggies Recipe + Fitness: Circuit Training

It’s fall…. even though where I live it doesn’t feel like it! I cannot complain though because its absolutely perfect weather, especially in the evenings. I love taking walks at night when its warm out! And I am not looking forward to freezing my butt off soon…. but it is what it is.

Cooler weather allows us to cook up some warm, yummy stuff! We can use the oven and not have to worry about heating up the whole house – in fact we like that part of it! Or you can use a handy Toaster Oven! Which will save on energy. One of my cooking obsessions this past week has been roasting vegetables!!! WOW! Are they tasty, and so easy!

Here’s how you do it:

2 cups Vegetables, my favorite are: [...]

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Just a little weekly fitness motivation

This motivational quote is so true. First you have to have the motivation to get off your butt and get exercise. Then you can focus on forming the healthy fitness habits. I’ve read online that it takes about 66 days (roughly 2 months) to form a good solid habit. I think thats doable. Nothing is instantaneous! As much as we wish it could be, its not. You have to work at it. Just like you have to work at getting the body you want, or the health you desire, you must work at forming the habits to do so.

So, go on, start today. Get on your workout gear, put your headphones on your head with your upbeat playlist and walk out the door towards whatever exercise you can do. You can do it! I’m going to right now! You should [...]

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Look and Feel Good Around the Holidays

First off I want to say Happy (early) Halloween! It’s my favorite time of year!

But it is also a sort of scary time of year, and I am not talking about ghouls and goblins scary! One thing that most fear around this time of year is gaining weight… first we have the abundance of sweet stuff surrounding us with Halloween candy, cookies, and other treats. The shorter and colder days – leads us to be more lazy with exercise. And of course the other holidays coming up that are full of family get togethers that always consist of eating lots of rich, tasty meals and the largest assortment of desserts you’ve ever seen! “How do we get past this without gaining weight?” you might ask. Well, everyone is different and there is no one answer to that question.

If you’re lucky, you [...]

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Pre and Post Work-out Fuel Recipes + Circuit Workout Routine

Working out is hard to do. First it takes the motivation to get out there and do it, and then it takes the energy to get the most out of it. I have talked about motivation in a previous post here. But for energy, we need fuel – and that fuel is food, of course. But not just any food. Certain foods are great for providing work-out fuel. And I am going to share with you a couple recipes for pre or post workout fuel. These recipes are also found in our Flat Belly Diet Coach App for iPhone. The first is one of my absolute favorites, toast with nut butter and banana slices! I’ve been munching on this since I was a kid and its super tasty and full of carbs, healthy fats and protein. The cool thing about nut butter toast is you can do any kind of [...]

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What is Your Motivation?

“What is your motivation?”, is the question I am asking today. I talked a little about motivation in a post a couple weeks ago: “Who Needs Motivation?” – but this week I am going to help you discover YOUR motivation.

This past week I have been really working on my fitness. I’ve taken up jogging more regularly lately. Exercise really makes me feel good. When I begin I feel exhausted and want to quit right away, I look deep inside for my motivation for doing this.

I had this talk with my husband this morning about how he needs to exercise more and he replied that he needs some kind of motivation to exercise, such as riding his bike because he has to get somewhere, like work. (Keep in mind this is coming from a pretty healthy and thin man – who doesn’t [...]

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Be Active Even During Hot Summer Days + Blueberry Smoothie Recipe

Happy Friday! I am very happy tomorrow is the weekend, how about you guys? It’s been sunny and gorgeous here. Perfect weather to be active and get a little fitness in each day. You should try and get some fitness into your days too. Taking a bike ride or walking to your favorite restaurant for lunch instead of driving is just one great example of getting a little bit of exercise into your day, the easy and fun way! Or you could just go to the mall and walk around – this burns calories too, you know! Funny to think you can shop and burn calories at the same time – but it really is true. So take advantage of that and go shopping! Or take a bike ride and treat yourself to a tasty lunch. Just as long as you be active regularly you will be well on your [...]

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