Motivation of The Day: Stop putting off what you should start TODAY
Ready to Crock Saturday Morning!
My mind is going 100 miles an hour on this Saturday morning….the coffee probably has something to do with it…lol. It is my recovery day and I am utilizing this bouncy energy multi-tasking around the house already. I used up all the bulk prepared oats and chicken….in fact…scraped the last bit of chicken for hubby to take to work this morning….so first item on my agenda…CROCK POT cooking…OH YEAH! In fact, my multi-tasking included grabbing the camera and filming the prep for brown rice and steel cut oats for you. My camera was blinking on the red but I went for it anyway….and SUCCEEDED…so enjoy the video. I am a simple girl and making my life even more so is a wonderful thing…and cooking with the Crock Pot saves so much time during the week and as I shared….saves $$$$. Think about how much money it takes to go out all the time…and who knows what is being consumed in salt and fat…BIG NO WAY FOR ME. In fact, my hubby and I went to a happy hour last night and shared a small appetizer plate with 3 tiny shredded pork tacos…OH MY HOLY SALT SHIT…can I say that….OH WELL…I did. I am not kidding, living a sodium free cooking life and then taking a bite of something like that…needless to say…I may have a glass of red wine out…but the meals I would rather eat at home. Crock pot cooking is so easy, stress-free and I can go about my business of the day while my HEALTHY food is slow cooking. What a treat to reach into the freshly made oats with the cinnamon and vanilla, add a scoop of whey and a few walnuts…OH MY…now we are talking a FABULOUS meal. The best part is being able to cook lots of food at once and simply divide it out for the week…but what I do is put it in large containers and scoop out as we need into smaller containers…having so many small containers in the refrigerator at once is quite frankly…a PAIN IN THE BOOTIE. I do not care to constantly be moving containers all over the place to reach my mustard for crying out loud. So…a simple girl I am…and I prefer that….I also love to save $$$ and preparing my own foods this way does just that. Talk about getting excited when the food circulars come in the paper or the mail….it is so fun to find the best deals on chicken and nuts especially….and fruits…I WILL FIND THE BEST PER POUND PRICE. YES…I am also goofy like that…but who cares…life is too short not to have fun and make a fun time out of even the grocery shopping….My hubby and I actually make a date out of it, take our time, talk, laugh, and bring home healthy foods while saving money…Now that is QUALITY. So…let me break my life with food down in a way that makes sense and hopefully motivates you….I eat healthy all the time by having my foods prepared ahead of time using my Crock pots…the foods I ALWAYS Crock are B/S chicken breasts, brown rice, and oats. Then I boil at least 2 dozen eggs to have ready for fabulous anything I want. I have on hand bulk whey protein, fresh fruits, raw walnuts and almonds, organic peanut butter, almond butter, flax meal, brown rice, steel cut oats, sweet potatoes, 100% bran cereal for my shakes, Scottish oats, fresh spinach leaves, salsa, and yogurt. I also make sure that I am stocked with herbs and spices, mustard, and sprouted organic bread (NOT CRAP STUFF). I also love to have lean ground turkey handy for when the kids come over for our family dinner night. I will also throw in a few thin buns, and high fiber low carb wraps for a quick wrap my chicken or eggs in. OH….albacore tuna in water…a must have in the pantry. I think that pretty much covers most of my fuel that maintains me…but the way I eat this food is important…every 2 ½ hours in proper portion…because eating too much of a good thing is also NOT GOOD….It is all about energy in and energy out. So, I love the oats…but do I sit and eat 2 cups for a meal…a BIG NO. I know my portions, stick to them and keep this body satisfied all day long with small meals throughout the day…BOY…did I go off on a soap box. I intended to just bring to you my Saturday Crock Pot adventure…but you can see how I am…passionate about the foods and how to eat them…so a little extra chatter from me on the subject;) Lots of personal shares today….tune in for lots more and I am off…Whoop Whoop!
My Workout of the Day:
Time with Hubby...Date Food Shopping!
Recovery day off
My Nutrition of the Day: (Watch the Crock Pot Video)
Coffee, one cup please
1-Protein Shake (yogurt,whey,fruit,prune juice,almonds, bran cereal) 2-6 Boiled Egg Whites on Sprouted Bread 3-B/S chicken breast in High Fiber Wrap 4-2 Protein Balls 5-Grilled Salmon and Spinach Salad 6-Protein Pudding (HOOKED)
Post Shake Please;)
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT….AND IF YOU LIKE … OFFER ME A SHAKE;) STAY HEALTHY!
This was a struggle morning for me….not enough sleep to motivate this body to get going….MY BAD. It is so important to get my rest and sleep and I do know better. I had an early “My Appointment” call this morning at 6am and the coffee pot was already self-timed to go off at 5:30am. Literally a stumble to the kitchen for my one cup and pre-workout shake. The ARC trainer was not my 20 minute friend this morning, but I did what my body allowed for today and I was definitely happy to get my bootie off that thing….isn’t that terrible…but like many of you…days like this just happen. Do I like it…NO…but I am determined to not give up…that is just not an option for me. Could I have just stayed in bed for another hour….YES…but I would not have honored my take care of me time. Anyway, once my one cup pick up was down, shake in, and up and about checking my emails and allowing the magic of my fuel to prep my body….I WAS READY. Off to the studio I went….was it my best workout…NO…was that OK….YES. What is and was important…MY FORM AND FUNCTION. In everything I perform, whether on the ARC or weight resistance training….I make sure my body posture, joints, and position are SPOT ON…in my journey in life, I have definitely learned to take good care of this body. This is also something that I pass on to my clients…proper form and function and improving the quality of their bodies through proper body mechanics during every movement. Even exercise can be detrimental and injury causing if attention is not paid to the details of the body during the movement. I cringe when I see exercise being executed in ways that will injure and not build the body….OMG…tunnel vision…don’t look. There are plenty of videos out there showing beautiful people setting themselves up for chronic issues later in life due to the poor body mechanics they are using….off that soap box. Anyway, my point….THIS IS A MUST FOR ME AND VERY IMPORTANT in my daily exercise routine. I like to perform exercise slow and controlled and also ensure that my posture is correct on the cardio equipment. Maintaining good posture on my ARC trainer elongates my spine and allows lots of oxygen through my lungs….I definitely will not feel my back aching later because I was hunching over with my bootie out and lying over the machine while pumping through the workout….this is a BIG YUCK. What does proper form and function do for me….maintains a strong body, creates beautiful muscle and curves, and makes me one strong girl! I would have to say that this feels pretty FABULOUS!!!! Today is Frisky Friday….I love that and gearing up for a great day with my clients….lots of energy…proper form and function….NOW THAT IS WHAT I AM TALKING ABOUT….Stay Healthy!
My Workout of the Day: (Enjoy the Core Video)
20 Minute ARC trainer (struggle :( …but DID IT)
Bodywork - I repeated this cycle 4x
Negative pull ups: 10 reps Biceps Curls 15lbs @ 15 reps Modified Triceps Press 15lbs on smith bar @ 15-20 reps BOSU abs 25 reps (slow & controlled)
Stretching
My Nutrition of the Day: (Watch the Video)
Coffee….one cup much needed please
Egg Whites & Sweet Potatoes...OH YEAH!
1-Pre-workout shake 2-Post-workout shake 3-Powered up oats 4-Egg Whites and 1 orange 5-Sweet Potato & 1 protein ball 6-B/S chicken breast & steamed veggies 7-Protein pudding
I LOVE MY POST-WORKOUT SHAKE!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT…AND IF YOU LIKE…OFFER ME A POST WORKOUT SHAKE;) STAY HEATHY!
Motivation of the Day: Take Time to Smell the Coffee
Off Work & Ready to BLOG :)
What a day…and what seems to be never enough time to do everything that I may think I can accomplish. Is there ever enough time? The answer to that is…a BIG NO. A huge wake-up call for me in my journey of life….I wish more people would catch on. Sometimes I can be an over achiever….another personal share. This can back fire however when I am not able to do everything that I set out to do for the day. I would have to say that this used to bother me….somehow I failed myself or something silly like that. Looking at the glass as always half full is so important to me now. I try not to dwell on those things I did not do and FOCUS on the accomplishments of the day and even in my life. I can think of this and that to do, letters to right, filing, programs, accounting, domestic engineering, etc…the list is endless…don’t you think. I love that phrase….”Life is what is happening while you are busy doing other things”…What are those other things…do they matter in the BIG scheme? REALLY? I think about this and have come full circle to taking time to smell the coffee. Life is such a treasure, a gift, and an honor to live and what is important to me….is living each moment to the fullest. I appreciate the interruptions in life that feed my day in a positive way….an unexpected call from family or friends, visit from my children, or just the beauty of the day. These are all things that provide balance to my healthy life. I could never imagine having as a regret….I wish I would have worked more, done more dishes, laundry, paperwork….OH MY…and hell to the NO. Meaningful regrets like I wish I would have had more quality conversation and time with my husband, children, parents, siblings, and friends…NOW this makes more sense to me. I am working on NOT having any meaningful regrets by living NOW what has meaning in life to me….what is important…My time with my family & friends. Quality of life includes taking care of me, spending time with my family & friends, and taking time to enjoy a nice cup of coffee…and taking in the aroma. My plan is to take care of my health and not miss out on the living….because this is what Staying Healthy is all about;)
Sweat ON!
My Workout of the Day:
45 minutes cardio on my Stair Stepper Stretching
My Nutrition of the Day: (WATCH THE VIDEO)
Coffee, one and ½ cup…YIKES
1-Post-workout shake
My Protein Balls....YUM!!!
2-Powered Up Steel Cut Oats 3-B/S chicken breast & avocado on sprouted bread 4-2 Protein Balls 5-Grilled Salmon & Spinach Salad 6-Protein Pudding
Stay Healthy ME!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT….AND IF YOU LIKE….OFFER ME A SHAKE;)
Motivation of the Day: Never Take Your Eyes off The Goal
I LOVE MY BODYWEGHT LEG WORKOUT
I am so enjoying my post-workout shake right now. Some days you can just get the taste so right…and today is one of those days. It is well deserved after my bodyweight leg workout and ARC interval this morning. Actually I split my routine and completed my ARC interval prior to a client and finished up my bodyweight leg interval immediately after my session. I am a “Get It All In” kind of girl as I shared with you yesterday. My plan was to complete it all this morning, but I chose to spend some quality time with hubby before he jetted to work….however, I knew my calendar would permit a split routine….see…Smart Planning;) Balance is so key…and I think I am rambling a bit here and off topic…so let me dial myself back to the point I am trying to make. What I want to share with you about my routine today is I respect the power of a bodyweight workout. I maintain my body with high rep, low weight interval programs where I constantly change up the routine to ensure muscle confusion. I basically follow the HIIT (High Intensity Interval Training) principle with all my workouts putting in modifications all the time. It works fabulous for me and I love the thrill of the challenge. OK….about the bodyweight workouts....think about the difficulty of completing a proper pull-up and push-up. The words to describe the pull-up….HARD AS CRAP to do and proper push-ups rank just as high in my book. Completing bodyweight workouts are definitely under-rated and deserve respect. Lots of strength and mass is gained from a push-up/ pull-up routine and is the basis for many military prep boot camps. Imagine completing a 100 rep pull-up routine….CRAZY kick-butt workout and talk about DOMS the next day….they will be there. Moving right into my bodyweight leg interval workout today…..I used my step bench as I demonstrated in the video and literally kept stepping up and back on the thing until my legs were completely burned….then hi-intensity ME turned right around performed my cone touches for 30 to 50 reps per cycle or until I just could not do it anymore. I am very much a push myself girl when it comes to the interval segment…..I kick myself into high gear all the time. It is a rush to push myself and what a relief to get to recover for a bit…but then right back on the step bench for more. Even as I am writing to you, I can feel that my legs are fatigued….a bit tired and I know that tomorrow I will feel the delayed onset muscle soreness (DOMS)….I LOVE that feeling…another personal share;) Also…remember that I squeeze my butt on every movement…so I did have GOOD BUTT SQUEEZE today! So…hi- rep bodyweight legs with a butt squeeze please….OH YEAH…..LEGS ARE GOOD!!!!
My Workout for Today:
ARC Trainer Strength Interval 35 minutes
Bodyweight Leg Interval ~ Repeated Cycle 4x (Watch the Video)
Step Bench Lunge Series for 25 reps per side Cross over Lunge Back Lunge Side Lunge Cone Touches 30-50 reps (failure)
Stretching
My Nutrition for Today: Coffee, one cup please
Meal 3
1-Pre-Workout Shake 2-Post- Workout Shake (SO GOOD) 3-B/S Chicken breast & avocado on Sprouted Bread 4-2 protein balls (Chocolate Raisin) 5-Egg Whites & Spinach Salad 6-Protein Pudding
BY REQUEST STEEL CUT OATS IN THE CROCKPOT RECIPE:
Motivation of the Day: A Positive Healthy Life is Contagious
Maintenance Modified ME!!!!
I can remember being in junior high & high school sitting in my parent’s kitchen talking on the phone plugged into the wall with that coil like cord being my talking friend lifeline. WOW….has time changed…and in my lifetime…so amazing. Today…everything cordless and the ability to receive messages via a phone in my purse anywhere I go. What really blows my mind is being able to talk to people around the world through the internet…specifically Skype. I am honored everyday with emails from fans asking advice, leaving comments, and the BEST of the BEST, requesting to be a client. This is fabulous fitness fun for me as I consult with clients via Skype from all over the world. It is a learning adventure for me as I get to experience different cultures, foods, and ways of life right here on my computer. I get to see the people I am consulting, their smiling faces, enjoy laughs, and really get to know my clients from around the world in a personal way…..it is like traveling without getting on a plane. Imagine I am here….and thousands of miles away I am helping someone get healthy…having a great conversation on how to adapt a Stay Healthy life. I can go to Europe, Japan, and Australia….the world at my fingertips…..now this is a Stay Healthy Global Experience of YAHOOOOO proportion! YES…I get excited over things like this….YES…I am passionate about health and fitness and overall quality of life…So to be able to help someone across the ocean from right where I am sitting is completely FABULOUS!!!!! Today has been a very accomplished one for me as a trainer as I am continually blessed with wonderful clients from here and everywhere. Speaking of fabulous clients…time to train;)
My Workout of the Day:
ARC Trainer: 45 minutes
Bodywork ~ I completed the circuit 4x (Watch the Video)
Modified French Press 10lbs on bar 25 reps Biceps Curls 15lbs @ 25 reps Body Ball Abs 25 reps
Rope Stretching
My Nutrition of the Day: (Meal 2 on the Video)
Coffee , one cup please
Powered Up Oats are BOMB!
1-Post-Workout Shake 2-Powered Up Oats 3-B/S chicken breast & avocado on sprouted bread 4-2 Vanilla Whey Raisin Protein Balls & 1 Orange 5- Lean Turkey Meat Taco Salad 6- Protein Pudding
Post Workout Shake Coming Up!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: If you always have an Excuse You Will Never get it done.
A Sweaty ME earlybird workout today!
This morning has already blended into this afternoon….what a day already. Up at 6am to have my one cup and the aroma of the spiced chicken and oats filled the house…..YEAH!!! Now…I love that kind of time saver…several meals for the week…DONE! My spontaneous self took advantage of the moment and my hubby was kind enough to film the Crockpot event. Just back in town yesterday, I had lots to get ready for with work and getting back on track….that wonderful feeling of being back home is so nice. I love to get away, but enjoy the routine of having my foods ready to go, sleeping in my own bed, etc. Well…yes, I had lots to do, and I am jamming around here today in a flurry and multi-tasking in a huge way. While I am putting together my Blog videos, I am also putting away my chicken and oats into containers for the week…a load and load scenario. It works…and I will not let having much to do get in the way of getting in my workout. I could simply say…too many files to prep, food to cook, laundry to do, emails to answer, blogs to write, articles to prepare, recipes to create…on and on…and I know that many people DO that. Not this girl….hence the motivational saying for the day. Really, the laundry will still be there and the dishes will too….what does not remain the same from moment to moment is ME and YOU. I refuse to deprive myself of the moments that matter….and one of those is taking care of me….because…my health is my wealth. It is a thrill ride to challenge myself and see how efficiently I can multi-task and get it all in….do I feel a bit of pressure….YES…but…healthy pressure can be a good thing. It drives me to be an efficient person, trainer, wife and mother. If I did not follow through and created excuses for things…YIKES…what the heck kind of life and person would I be? How could I exemplify to myself, family, friends, clients, and YOU the importance of a Stay Healthy Life. I really would not even be here creating this Blog for you….because there would be some sort of excuse to not do that….No Way. I am not that kind of person….I will get it all in. Even through camera technical difficulties today…you will see in the videos….I did not get discouraged…but continued along at a good pace to complete my daily goals. I fit in completion of my Blog in between my clients and still was able to get the food in the refrigerator…do I have crock pots in my sink…YES…but they will be there when I get off work all soaked for an easy clean. Being successful at anything in life is about balance, no excuses, and getting it all in. I not only have a goal but I reach for those goals…..My goal for today was to complete my workout before my clients, finish this Blog before client 3, get my Crockpot meals into the refrigerator, review files, and answer a few emails….and I DID IT!!!! How do I feel….Accomplished….No Excuses for this Girl;)
My Nutrition for the Day:
Coffee, one cup please
I buy chicken in bulk for crockpot
1-Post workout Shake 2-Powered Up Oats 3-B/S shredded chicken on sprouted bread with avocado 4-Fruit & 2 protein balls 5-Egg White Scramble with Spinach Salad 6-Protein Pudding
My Workout of the Day:
ARC Trainer 35 minutes – Strength Interval
Body Work ~ completed 4 sets of the following
Negative pull ups 10 reps Lunge back kick forward 25 reps per leg Leg Extensions 25lbs @ 25 reps Hamstring Curls 25lbs @ 25 reps Lunge back kick forward 25 reps per leg Low Rows 30lbs @ 25 reps Lunge back kick forward 25 reps per leg
Post Shake Coming Up!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: Exercise without Proper Form and Function is a Waste of Time and Energy
MOTIVATION - AGE ALMOST 47
What the heck is she talking about….got your attention…GOOD. What I am talking about here is how I utilize my muscles while I am working out. In my routine today, I concentrated on a bodyweight interval targeting my legs and glutes as well as my anaerobic system. So, I give myself a good butt squeeze when I perform an exercise. What I mean by that is I think about my muscle, contract it, and use it to lift myself for example. I will share that during my ARC Trainer interval, I also concentrate on my glutes and contract them as I am running my bootie off. Do I keep them constantly contracted….NO…only during the movement….now that would be ridiculous to keep my butt in a constant contraction unless I want to create a “Charlie horse” in my bootie. Not the feeling I am looking for….what do I look for in a good butt squeeze…LOL? I am looking for the muscle being efficiently and effectively used during each exercise. I do not believe in wasting my time or any contractions. I want to feel a good burn in the muscle during the work, and upon completion of my workout, I want to feel as if I have exhausted the muscle completely and have to pick my butt off the floor and carry it into the next room. Not really to that extreme…but sort of. I maintain my glutes through high rep workouts and believe me, I put my all into the work. Yes, I am maintaining and this is how I do it. I enjoy the feeling of muscle fatigue from a good workout and DOMS (delayed onset muscle soreness) the next day. A good butt squeeze workout lets me know that I have challenged myself and worked the muscles in a different way to cause muscle confusion. I never let my glute workouts get repetitive and allow my muscle to adapt to the same routine over and over. I love to change things up all the time and feel my butt being squeezed in different ways to keep maintaining, sculpting and being the BEST me from behind;) Another butt squeeze tip…while walking, I contract my glutes to get even a more intense workout. I do just about anything to modify and make an exercise more intense…..even walking. I definitely love a good butt squeeze and I know that tomorrow will let me know even more that it was GOOD! Off to soak my bootie in some Epsom salts;)
My Workout of the Day:
35 minute ARC interval
My Leg/Bootie Interval….I repeated this 5x…WATCH THE VIDEO
Step ups 20 each leg Low Squat bench step-ons 20 reps BOSU jumps 20 reps ABS on the bench 20 reps
My Nutrition of the Day:
Coffee, one cup please
MEAL 3: MY SWEET POTATOES & PROTEIN BALLS
1-Pre-workout shake 2-Post -workout shake 3-Sweet potato and Protein Ball 4-B/S chicken breast , avocado & mustard on Sprouted Bread 5-Grilled Shrimp & Fish with Steamed Veggies 6-Protein Pudding
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE… OFFER ME A SHAKE;) STAY HEALTHY!
Motivation of the Day: All it takes is Daily Maintenance to Keep Your Body in Excellent Running Condition
Strictly Maintenance!
I am a MAINTENANCE GIRL!!! What does that word mean to me…AWWW…Not talking about the negative term that refers to …Oh That Girl is High Maintenance…YUCK. What I am referring to is how I maintain my body every day. I am at a happy place with my body and self, and really for me, it is all about maintaining the muscle I have developed, and continuing a healthy quality life. I want to feel good and be the BEST me every day. I am at a place of acceptance of loving who I am and feeling pretty darn good about it. For me it is not about…I want MORE MORE MORE…where is the satisfaction in that…if I thought like that, I would never be happy or healthy for that matter. I have been in the fitness field along time and have seen so many people go overboard with not being happy with themselves after achieving the ultimate and have the most beautiful bodies…and still not happy…that makes no sense. I celebrate the accomplishment of creating the body that I wear today and am truly satisfied with that. It is important for me to maintain the structure that I have gained…I did work hard for it, and I enjoy the look of it, and deeper than that…I celebrate the overall good health to every part of my body inside and out that my daily maintenance plan gives me. Just as a car & home NEEDS to be maintained…I better feel stronger about that attention being given to my body and health. For crying out loud…things can come and go…but my body…JUST ONE PER LIFE. That is why I INVEST in a good maintenance plan daily….through my fitness and the premium foods that I eat every 2 ½ hours. Maintenance is a fabulous place to be and I enjoy the upkeep;)
My Workout of The Day:
ARC Trainer Interval 35 minutes
Bodywork: I completed this series 6x
Low Rows 30lbs @ 25 reps Triceps Kickbacks – Medium Tube Resistance 20 reps BOSU Back Extensions – 15 reps Stretching…Watch the Video!
My Nutrition of The Day:
Coffee, one cup please
Meal4:Sprouted Bread topped with B/S chicken,avocado, mustard
1-Pre-workout shake (the light one) 2-Post – workout shake (make it a meal) 3-Brown rice & shredded b/s chicken breast 4-B/S chicken on sprouted bread with avocado & mustard 5-Spinach Salad & Egg white Scramble 6-Protein Pudding….Watch the Video!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE… OFFER ME A PROTEIN SHAKE;) STAY HEALTHY!
Thanks to Kelly Olexa and FitStudio for the recent interview and feature today on the Wednesday Woot Factor!! Enjoy the Read and Stay Tuned for my Blog of the Day;) Stay Healthy!
Motivation of the Day: Nothing Tastes Better Than Healthy Feels
Nothing Feels Better than Staying Healthy!
I have just finished my morning workout, jumped into the kitchen and made a post workout shake and video. I absolutely love my post workout shake…WHY…because it is my heavier shake full of fabulous nutrients like whey protein, fiber, yogurt, nuts, and fruit…OH SO SHAKE GOOD. My body is definitely ready for this powerhouse after my workouts & it is a fast way to supply my muscles with the much needed fuel that my workout depletes. I get an instant satisfaction drinking my post shake and it keeps me going for the next 2 ½ hours when I WILL be eating another healthy meal. Did I tell you I LOVE to EAT….YES YES YES….but I am stressing this over and over because it truly is a HUGE part of what keeps me looking the way I do. The shake may start my day, but believe me, I will be eating another 5 meals before this day is done;) In my refrigerator is already prepared chicken breast, spiced brown rice, steel cut oatmeal, and I always have veggies, fruits and raw nuts on hand. It is important to know that by eating, your metabolism is in the “ON” mode and burning calories efficiently. I ensure that my body is always fed and my metabolism is always turned on….I feel great throughout the day, never hungry, always satisfied, and full of energy. I never want to allow my engine to be turned off…YUCK…no calorie burn, let’s keep the fat in storage, low sugar levels which means cranky & no energy, sluggish, headache, and just an overall “POOH” feeling when healthy foods are not eaten throughout the day. This girl will enjoy my shakes, my foods, and be able to conquer my workouts and everyday tasks….and I am not kidding when I say…that it makes me FEEL GOOD to EAT STAY HEALTHY FOOD. So….is it difficult to live like this…NO…it feels too good not to. Have a fabulous Stay Healthy Tuesday!
My Workout of the Day:
ARC interval for 20 minutes
Bodywork…I repeated this one cycle 6 times
One Leg Squats with a Kick Up (3 count with 1 kick up at the end) 7-10 reps per side Plyometric Split Lunge Jumps 20 reps Biceps Curls 12lbs @ 15-20 reps
My Nutrition of the Day:
Coffee, one cup please
1-Post Workout Shake
POST WORKOUT SHAKE. ENJOY THE VIDEO!
2-Powered Up Oats (Whey/raisins/walnuts/cinnamon) 3-Albacore tuna with mustard on Sprouted Organic Toast 4-Sweet Potato & protein ball 5-B/S chicken breast topped with salsa & avocado 6-Protein pudding
IF YOU ENJOYED THE POST, LIKE IT, AND LEAVE ME A COMMENT. STAY HEALTHY!
Motivation of the Day: “You've got to get up every morning with determination if you're going to go to bed with satisfaction.”
Discipline & Determination are keys to success
That word…remember when we were kids and it was “oh no” in trouble…what will be my discipline this time. I look deeper into that word and how I live my life with discipline. It is discipline that has molded me into the woman that I am today. Today it is such a POSITIVE word and a big part of my success in looking the way I do, and having the drive to pursue my goals. Without discipline, I think my life would be completely different…..I could not imagine not having the discipline to work out, eat the way I do, and take care of myself overall. Let me share my examples of discipline…my workout appointment with myself and keeping it…NO MATTER WHAT, preparing my meals ahead of time so they are ready and with NO EXCUSES, sticking to my Stay Healthy life, remaining true to my philosophies in the face of social activities & foods, & follow through with promises to family & friends. YES….DISCIPLINE takes on a whole new level of WOW…this is a GOOD thing for me. Many times, this is a GO alone process and it should be for everyone, as I do not depend on things to happen for me…I MAKE THEM HAPPEN. This is all about the discipline to do it. Like this morning….a little hitch in the program, but I quickly restructured my day and although my workout time got pushed to a little later this morning, my goal will still take place and completing my other tasks as well…just in a different order. I am not one of those that will say…OH…it did not happen the way I planned (and yes this can be a disappointment), and throw in the towel and forget it. OH NO…It is the DISCIPLINED GIFT that I will apply and see the potential in the opportunity presented, push forward with planned tasks and still get that workout in. I am a woman of Discipline and this provides success for my Stay Healthy Life;)
My Workout of The Day: Watch the Video !!!
Back/Leg/Triceps focus repeated each Set 4 times
Set 1 – demo on video Neg Pull ups 5 reps x 4 sets Jump rope interval: 100 reps Set 2 Low rows 35lbs @ 25 reps Modified burpees @ 30 reps Set 3 Leg Extensions 25lbs @ 25 reps Hamstring curls 25lbs @ 25 reps Lung Back Kick Fronts 25 reps Set 4 Modified French Press 10lbs on bar @ 25 reps Triceps Push Downs – 10lbs on cable @ 20 reps Jump rope interval – 50 reps
My Nutrition for the Day: Coffee….one cup please
We had these too!!! Love the Brussells
1- Powered up Steel Cut Oats (My favorite) 2 – Post Workout Shake 3 – Left over spaghetti squash with lean turkey pasta sauce 4 – Sweet potato with 2 protein balls 5 – Grilled Shrimp & Chicken with Steamed Green Beans/Broccoli 6 –Protein Pudding
CHECK OUT THE FOOD BELOW: SPAGHETTI SQUASH COOKED IN MY CROCKPOT (3 HRS), LEAN TURKEY PASTA SAUCE, AND OUR LEAN PROTEIN SOURCE DINNER…GRILLED SHRIMP & CHICKEN!!!
Fabulous Grilled Shrimp & Chicken Breast!!! Under 30 minutes
Crock Spaghetti Squash...EASY!
Lean Turkey Pasta Sauce for Squash...YUM
IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY POSTING A COMMENT! STAY HEALTHY!
