Cinnamon & Coffee Smoothie!

I am a HUGE fan of coffee.  Seriously I wake up thinking about coffee & typically head straight to the kitchen to make some before even heading to the bathroom! lol 

One might even say that I am SLIGHTLY obsessed. While that MAY very well be true, I am not ready to admit it just yet. 😉 

So of course when I came across this recipe I just KNEW I had to give it a try!  Because, well, it totally had me at coffee! lololol

Now I am also a smoothie person. I drink a protein shake every single morning for my breakfast most days (well except for cinnamon roll Sunday, but that’s a story for another time). They are super quick and easy; not to mention that I can take it with me on the go!  

But I must confess that some days I just want a little more when it comes to my shakes as I usually just blend unsweetened vanilla almond milk with some ice and a couple scoops of my protein powder.  And while I do love this combination, I like to mix it up as well to try some new things! 

And this recipe hit the spot for me!  

This smoothie can be had for breakfast, lunch, dinner, or a snack!  It’s your call!  Either way, you have GOT to give this one a try! 

So let’s get right to the good stuff shall we!?!?

Here’s What You are Gonna Need! 

1/2 cup dark brewed coffee, cooled.

1 oz. dark chocolate

1 cup Rice Milk or Unsweetened Almond Milk or Regular Milk

1 tsp. ground cinnamon

1/2 cup low-fat vanilla yogurt or greek yogurt

4-6 ice cubes. 

Here’s What You Gotta Do! 

Place all ingredients into your blender and blend until smooth!  Serve right away! 

 

Now once you have given this a try you MUST let me know what you thought of it! 


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Flat Out Fantastic!

Listen, I love me a good slice from my favorite pizza place!  Pizza is LIFE to me and it is one of those things that I just am not going to live my life without. 

 

But just because we love certain foods like this, we also know that it isn’t feasible to eat this as much as we truly want to. Moderation is key with foods like this so eating pizza often from our favorite pizza place really isn’t the healthy lifestyle we are trying to achieve here. 

I am not saying this is a bad food because well I don’t really look at food as being good or bad.  BUT  we can create a similar taste for foods like this that are lower in calories and just easier on our waistline, digestion, and more in alignment with our personal goals. 

I first came across this recipe back when I first started my weight loss journey and ever since the first time trying it I have been hooked!  It has been my go to when I am really craving some pizza more than just one night out of the week.  It’s super easy and really quick so this can be something that is prepared on a weeknight with little effort, as well as easy on the grocery budget.

 

Plus?  It’s  totally simple to create. And because I am not a great cook this is more of my speed because I can actually do this and not rely on the hubby to cook our meals! haha

 I am going to share with you today one I make often as it’s my favorite, but seriously there are so many possibilities with this recipe that any kind of pizza we can dream up can be created! So play around and figure out what you love! 

FLAT OUT WRAP PIZZA!

Here’s What You Are Going to Need! 

Makes 1 Serving:

  • 1 FlatOut Wrap (these come in packages and can be found at any of our local grocery stores in the deli section!)

  • 3 slices of Canadian bacon

  • 3 Slices of fully cooked microwave bacon

  • 3 Tbsp of pizza sauce or homemade pizza sauce (I just use canned tomato sauce and use spices to my taste)

  • A couple of handfuls of shredded mozzarella cheese (shred your own or buy prepackaged)

  • A handful of mushrooms (can be canned or fresh)

Here’s What You Gotta Do!

  • Preheat oven to 350°.

  • Place your flat out wrap on a pizza pan or cookie sheet and bake for 4-5 minutes.

  • Remove from oven.

  • Add sauce, then a bit of cheese, then Canadian bacon, bacon, mushrooms, and then top with the rest of the cheese.

  • Place back in the oven for another 4-5 minutes until cheese is fully melted.

  • Enjoy!  And ONLY SHARE if you so desire! lol


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HOW TO BEGIN AN EXERCISE ROUTINE!

 

 

 

 

 

 

 

 

 

 

So we made the decision to start getting healthy and to lose weight. Part of the equation is moving our bodies through exercise.

And while we know this, it isn’t always easy to know exactly where to begin with this. We search on google and head over to pinterest to be bombarded with all the ways we can do a workout; from exercise routines to how many times a week we should begin to workout.

BEfore we know it our head is spinning and we end up being even more confused then we when sat down to find out answer.

Totally get it as this was me too. I wasn’t even sure where to begin or what to do so I would go online and search. But I would never really feel like I found my answer as I had to sift through so many different ideas and ways to go about it that I just didn’t even know what action to take first.

I personally spent many years trying to figure out the formula. I tried many different things from getting a gym membership to taking group fitness classes; to buying the latest workout dvd programs and everything in between.

But no matter what I purchased it just didn’t stick. I would go along with it for a while and then would get frustrated or miss a day or get sick and then felt like I totally ruined everything I just worked on so I threw my hands up in the air and said screw it. I always ended up feeling like a total failure and that I just was never going to lose the weight.

Of course this belief?  Total crap. I was just stuck in this cycle of trying to do what everyone else was doing and so when I didn’t meet the expectations I had set for myself of following the program exactly like the people on the cover or the infomercial stated that I somehow was failing. But I didn’t actually fail until I gave up and quit altogether.

So while I get what this is like, I also get what it’s like to break through all of this and come out on the other side. I used to be you and now I am the person you are striving to be. So I totally get this.

So today I want to share with you how I was able to bust through the crap and figure it out so that I could reach my weight loss goals and just feel better and healthier.

First step?  Forget everything you have learned to date. All the rules. All the stuff that has been thrown at you over and over and over again.  We have to learn to clear our minds and step outside of our boxes that we have been stuck in.  Mindset plays a big role in all of this so we have to quit reverting back to the same path we have walked down over and over and over again.

So back to the exercise part. When beginning an exercise routine we don’t start out moving every day.  In order to get results we really only have to exercise no more than 2 to 3 times a week as far as a true workout goes. So I always recommend to my clients to begin working out no more than 2 times per week.  The workouts are always focused on strength training by utilizing dumbbells, resistance bands, or bodyweight exercises.  All workouts are total body.

So now that we know how many times per week to workout and the kind of workout we should do, then let’s chat about the exercises we focus on during these 2 exercises (and how long the workout should be).

So total body workouts focus on working on all parts of our bodies.  So choose an exercise for legs, chest, back, triceps, biceps and shoulders. Then choose an ab workout to finish it all off.  Reps of exercises should be no more than 15 reps for each exercise, and just begin doing 2 rounds of each exercise.  Should take us know more than 30 minutes to complete.

Let’s break this down into actionable steps for easy how to ok!

Step 1: Schedule 2 workouts in your week (so like workout on Monday and Thursday at 6:00 am).

Step 2: Create your workout. Grab a piece of paper and write down the words legs, chest, back, triceps, biceps, shoulders, and abs.

Step 3: Google exercises for each body part and choose ONE exercise to perform for each by writing the name of the exercise next to the body part on the paper.

Step 4:  Write down 15 reps for each exercise, for 2 rounds total, for 30 minutes.

You just wrote down your first workout!  Woot!!  So this workout you created can be done 2 times per week for up to 6 weeks.  If you want to switch it up just go back up through these steps to create your own workout.

As we go along and get stronger we can add another day to our week.  The point isn’t to go all in and do all or nothing. It is about choosing one actionable step and incorporating it into our life, get super good at it, and then add on as we go along. We didn’t gain the weight over night or in a month, so we have to take time to instill these new habits so that we show up consistently.  Something is always better than nothing at all! So don’t be afraid to switch things up and see what works for you and your own unique life. The only way this works is if we figure out how what we like to do and how we like doing it! 


 

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The First Step to Begin Weight Loss

Weight loss always feels like the most daunting task doesn’t it? Especially when it isn’t just a mere 10 lbs we were looking to lose.

 

We are looking to lost at least 50 lbs or more.  And with it being such a big number?  Goodness it can feel so damn overwhelming. More like suffocating actually. So much so that we honestly just begin to think why are we even bothering to lose the weight at all because I mean, what’s the point?

 

I can’t even begin to tell you the amount of times I have felt this way.  In fact, I just recently had someone share this with me the other day that because they have so much weight to actually lose it just felt hopeless to them to even try.

 

The thing is we all have a choice.  We have the choice to put in the work and do what we need to do, or just accept what is and move on with living life as we have. Yes big goals and change can certainly feel overwhelming and suffocating. It can make us feel like we don’t even need to bother and wonder how are we even going to jump over the amount of hurdles it is going to take in order to reach our goals.

 

But the problem with looking at the big picture and focusing on the end result is that we don’t even begin to put any sort of plan in place; like actual steps that are going to get us to that point. Sure, we want to lose weight. But it isn’t just something that we decide we want to do, make a few changes, and Poof!  We lose the weight.

 

There are actionable steps that we actually have to take, ever single day, in order to reach the end goal. So while we know we want to arrive at the end, we have to put that focus back on the beginning and where we are in this moment of our lives, and then create a daily task list of actions we are going to take each and every single day.

 

Because losing weight is the same as anything else we want.

 

For example, we want to go to the store this weekend to pick up groceries. Such a simple task right?  But we do have to take steps in order to get the groceries (groceries being our end goal here)

 

So what is the first thing we need in order to get groceries?  Money, right?  We have to have money to buy the food. So the first thing we need to do is go to work. We go to work daily to put in the time so we can get our paycheck that comes on Friday.  So each day we get up early, get showered and dressed, get in the car, and drive to work. We then go into our place of employment and then we do the daily tasks for that day in order to put in the work so we can get paid for our time. Getting paid for our time gives us the money we need to buy the food.  Now we have to do this every day until Friday to get our paycheck.

So in order to get groceries (our end goal) our first step is to get MONEY to buy the food.

 

So our first step to get groceries? Get Money

 

In order to get money, We then take daily steps to get the money. Daily steps gets us the money on Friday and then the money gets us groceries.

 

If all we focus on is getting the groceries so we can eat and not breaking down the steps we need to do in order to get those groceries is pretty much going to leave us hungry.

 

And while getting groceries is a just a part of our adult life, it is still an end goal in our life. Getting groceries isn’t one of those things that every person “just” does. If it was, there wouldn’t be human beings wondering from day to day when their next meal was going to be.

My point is that we really need to simplify the process. To the point where it just is ridiculously simple actually.

And while I realize it is easier said than done, always choosing to take the easy way out and just never do it or just quit because we are not getting to that end goal quick enough really isn’t doing our life any favors.

I don’t know about you, but I spent way too many years quitting and giving up and wanting to just take the easy way out. But I owned the fact that I had a choice and so I chose to make the change and work on it daily in order to reach my goal; no matter how long it was going to take.

Because bottom line it’s all about CHOICE.


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Why do we continue to use shame as motivation to take action?

 

We see it all the time. It’s practically a daily occurrence on social media.  The infographics showcasing a particular food with calories listed and then on the other half is an exercise and the number of reps you would need to perform in order to negate what you ate so choose wisely nonsense.

 

Never mind the countless posts saying how we need to make sure we get our exercise in the day after a holiday because of eating all the holiday food and now it is time to work off all that indulgent food we ate.

Then we see the “no excuses” and “never miss a Monday” & the whole let’s get summer ready and bikini ready shit that we see every Spring because Summer is right around the corner and for some reason there is this thing that we need to look a certain way to enjoy the summer and put on a swimsuit.

 

Back before I began my own weight loss journey, I would see these posts and I would feel so ashamed of myself. I would feel like a total loser because here I am in all my fat glory of 245 lbs, and there this chick is telling me no excuses and get your ass up and work off that food you just ate and summer is coming and if I want to wear shorts and a tank top I better get my ass on a diet and exercise regimen.  And while yes most of the way I reacted to what was posted is due to how I ultimately felt about myself, however dropping the excuses and saying I am never going to miss a Monday ever and never touch another indulgent holiday food ever again is going a little overboard.  If it was that easy to make the necessary changes and lose the weight, I would be out of a job. And those who spread those damn messages all over the place make it sound so damn simple and if you aren’t doing these things, you aren’t serious about losing the weight.

 

I am calling bullshit on this. It’s shaming plain and simple. It’s not considering the person as an individual, their situation, the way that they grew up, their home life, their support system. There are so many factors that truly go in to helping someone to make the small changes that they need to lose the weight.

 

Fact: Losing weight is not easy; it is actually hard AF to do. There are so many components to it. Not to mention that the changes we seek don’t come super fast. A person who is going to go on a total weight loss journey needs to expect to be in the game for a good year. Because that is how long it takes. It doesn’t take 21 days or 3 months, it takes a good year.

But I digress.

Empowering women to become motivated to get some movement in their day is providing them knowledge and giving them some examples of how they can include this in their day; not telling them to never miss a Monday and drop the excuses. Because maybe Monday they were sick; maybe they were honestly really busy and couldn’t get it done that day. Perhaps they worked out on Sunday and so Monday was considered a rest day for them. And maybe there really aren’t excuses, they just honestly don’t even know where to begin.

And as far as the negating what we ate bullshit and posting the fact that we better get our exercise in because of all the food we ate the day before. This is creating nothing but ignorance in our society. It isn’t providing knowledge of how to lose weight; it’s just making someone feel bad for enjoying some food on the holiday and instantly making them think they made a bad decision and the only way to take it all back and make it right is to exercise it all off.

Sigh.

I know that the heart is in the right place when it comes to these types of posts. I really do. People are quite passionate about health and fitness and they really truly are trying to spread the message of just how amazing this lifestyle is. But those who posts these things are also uneducated as they too believe in what they are posting. They think that by posting this it will motivate people to join them in the health and fitness lifestyle.

But it’s only shaming people and the choices they chose to make in these situations, instead of educating.

Look one day of indulging in hot dogs and the most amazing cake you have ever had for one day is not going to make a person gain weight. It doesn’t happen that quick. Just like making sure to exercise the very next day is going to burn it all off. Our body doesn’t work this way. It just doesn’t.   Change only happens when consistent behaviors occur on the daily.

Shame doesn’t really make anyone feel motivated; it just makes them feel like shit.

Educated yourself, stop the shaming, and if we really want to motivate and make a change? Share ACTUAL KNOWLEDGE.

Knowledge is truly is powerful.


{PERSONAL INVITATION FROM ME TO YOU!}
So yes! I totally have an email newsletter that I write and send to my peeps every single Wednesday!
I share exclusive content with them talking all things like:
💜 Fitness
💜 Food
💜 Negative Self Talk
💜 Negative Body Image
💜 Workouts
💜 Meals
They also get free stuff like workouts and meal creation guidance, plus so much more.
Exclusive content to help them gain solutions for their biggest struggles when it comes to losing weight. But it isn’t a how to list at all; it’s more about real life solutions for real life people, just like me and just like you.
Exclusive content + me= never sharing it on Facebook EVA.
So if you want to be in the know and finally lose the damn weight you have tried so hard to do for years and years and years, then you need to get on my list!
Nothing to purchase. Just me and you and all things health, fitness, nutrition, mindset & just life! And as a thank you for joining my squad, you get my FREE Healthier U Get Started Kit loaded with workouts & nutrition guidance!
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See You on the inside!✌🏻

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Comparison is a Trap

 

 

 

 

 

 

 

 

 

 

I wish that I could tell you that this lifestyle was easy.  I wish that I could tell you that once you embark on this journey and lose some weight and get going with your food and workouts that it will be a breeze from there.

 

But this couldn’t be farther from the truth.  

 

While the hardest part is past us, next comes the part where we work to make sure this is how we roll for a lifetime.  

 

And I don’t say this to deter us; I say this because it is important that this is told to those who are working on this.

 

So many times we see these really fit people on social media who seem like they have their shit altogether all the time; that they just seemed to have found the secret sauce where they are going to just remain healthy and fit for life.

 

But no matter how far we go, we still have to consistently show up every day.  We have to continue to choose healthier choices and get our bodies moving on the daily,

 

Even when we feel like all we want to do is curl up on the couch with our spoon and favorite Ben & Jerry’s ice cream and binge watch some Netflix.

 

And while I am an absolute HUGE proponent of doing this from time to time, there does come a time where this is very well what we may want to do all the time. So this is where we have to certainly dig deep, take a deep breath, and remember why we pursued this whole gig in the first place.

And those people that we see all the time?  They are most certainly dealing with this themselves.  They don’t always want to workout, eat healthy, prep for the week, go to the grocery store, etc.

 

And most are never going to admit this to us because what is shown on social media is exactly what they want us to see.

 

Which is always the point.

 

So before we start comparing ourselves to these people feeling like we are such frauds and that the feelings we are having about this lifestyle we are creating is totally not the most normal thing on the planet, but guess what?

 

It totally is.  Why??  Because we are all human beings.

 

All we are seeing is the highlight reel.  We don’t know what goes on behind the scenes.  It is just a snapshot of one moment in this person’s life.

 

So keep your head up mama.  We are all in this together and everything that we are personally struggling with?  Someone else is personally struggling with this too.

 

Don’t give up.  Keep moving forward, keep being consistent, and learn to enjoy this process.

 

If I was able to do it and keep going, so can you. 🙂

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Discomfort Zone is the Magical Spot Where Results Actually Happen

 

Losing weight is pretty hard shit.

It seems like it is easy enough, especially with all the billions of ways that tend to flood the internet and our minds with ways of losing weight in X amount of days, weeks, months, etc.

But let’s be real. It isn’t that easy. If it was there wouldn’t be such a high obesity rate, the health and fitness industry wouldn’t be bringing in billions of dollars each and every single year, and we wouldn’t be personally struggling with losing the weight and melting the fat in the first damn place.

I spent so many years trying myself.  I went on my first diet when I was in high school and from that point on I was pretty much always concerned and focused on my weight and my body. It was the very thing that I put so much energy into and yet I didn’t truly become successful in my life until age 34.

Don’t get me wrong. I did lose some weight here and there when I would go on these diets. But, I would always gain it back. I could never keep it off. The weight lost would be anywhere between 10 to 15 lbs, with the most ever being 40 lbs at one point.

But it ALWAYS came back. And brought more with it.

And while I would follow these diets as instructed, I could never get the “rules” to stick. Which was the problem. The rules. It was always about deprivation and restriction. Pushing through the will power and just working to ignore the hunger and eat a shit ton less and workout a shit ton more. And not the reasonable amount either. I am talking about the extreme amount.

And while I spent many, MANY years believing that I was just doing it wrong and that I wasn’t capable of making this work while every single person around me (in my own mind) was able to do it, the fact of the matter is that these diets?  They are all about the quick and dirty instant gratification.

And I must confess that I always wanted the weight gone as soon as I made up my mind to get healthy and lose the weight in the first place.  I was so tired of feeling so fat and ugly; so tired of feeling lethargic & low energy & not getting good sleep; as well as feeling so depressed and unhappy and anxious.

As well as ashamed and embarrassed of the way I looked and feeling like every one who stared at me could only see the fat.

All of these diets thrive on one thing and one thing alone; our struggles and our self loathing and our deepest and darkest emotions, as well as the need for us to feel better already right now this very instant.  And think about this for a moment. We live in a world where anything we could ever want can be given to us right now. We don’t have to wait for it. We don’t have to put in much work or effort. If we want it it is given to us right now. And we expect this with everything in our lives from food, happiness, money, materialistic things, etc.

We want it all and we want it right now.

But our bodies? They don’t work like this.  As soon as our bodies realize that we are using more energy than we are giving back, it shuts down. It goes right into survival mode. Because our bodies aren’t concerned with looking better and wearing smaller clothes and appearing thin and beautiful and being accepted by our peers.

Their main concern and job is to keep us ALIVE.

And if at any point it feels like we are starving, it’s going to take every single bite of food and store it so that we can continue to remain alive.  So even if we are eating 1200 calories a day of fruits and vegetables and never eating any junk food, all while we are working out for 2 hours every single day, it just doesn’t care.  Because to our bodies we are starving and losing precious energy and so it goes into let’s keep this chick alive mode until we are able to obtain more food because right now we are in scarcity mode.  Our bodies are super smart. They know what’s up. They don’t know that we have an abundance of food at our disposal.

So what does all of this talk about diets have to do with discomfort?

Every thing actually. See, we are comfortable with going along with what everyone else is doing. With following the masses and ignoring who we truly are. Because at first we don’t really want to put in the work; we would rather have someone else do it for us and tell us what to do. Which is exactly what all of these programs and diets do for us. They tell us what to do and we just are supposed to show up and do it and then results just happen.

But that isn’t how it goes. And we know this. Because we have done this shit over and over and over again and yet we always get the same result; which is NO sound results. It never stays. It never lasts.  So those smaller clothes we once used to wear now how to go to the back of the closet until we can do it all over again. And the cycle continues.

My absolute favorite Brene Brown quote is one that I refer back to often when I need to own up to what I am doing that just isn’t serving me or creating the changes that I need to make.

In her book, The Gifts of Imperfection, she says this, “ We don’t want to be uncomfortable. We want a quick and dirty “how-to” list for happiness. We don’t change, we don’t grow, and we don’t move forward without the work. If we really want to live a joyful, connected, and meaningful life, we MUST talk about the things that get in the way.”

When I first read this it stopped me dead in my tracks. And I realized that this was the very thing I had been doing all along.  This realization actually came to me during the fall of 2014 as I had already been on my personal health and weight loss journey since December 2013. And while I had lost some weight and had some results up to this point, I was noticing that I was reverting back to my good old dieter’s mindset ways.  I was obsessively counting my calories and macros. I was working out at the gym for 2 hours 6 days a week.  Progress was slowing down & was pretty much at the point of non-existent. And I was getting angry and frustrated over it.

So this quote came at the perfect time because I was not allowing myself to get uncomfortable in this process.  I was staying in the comfort zone of dieting hell because I was too afraid to own my shit and get uncomfortable and try something that was taking me into the realm of the unknown.

But I knew that if I didn’t, this journey I had embarked on was going to end up the same as all the other times. And when I decided back in December of 2013 that weighing 245 lbs was just NOT GOING TO DO any longer, I vowed that this was going to be the very last time as the weight and fat was going to be gone forever.

And I just couldn’t allow for this to happen.

So, I got super real and honest with myself, got out my journal, and I wrote down all the bullshit I was telling myself up to that point. And then I got super uncomfortable and I wrote down all my fears and what was really stopping me from going all in with this journey.

Because in order to be all in and dedicated, we have to own our bullshit stories we tell ourselves.  We have to get super clear and become really aware of all the things that we were allowing to get in the way of the whole reason why we are doing this losing weight gig in the first damn place.

And once we do this, we take that one step into the discomfort zone, and begin taking action. We begin to put in the work every single day. We own our story and who we are and what we are about. We are completely aware of our actions and choices that we make. And we provide ourselves the self-love and compassion and empathy and know that no matter what, we are doing enough every single day. And we tell ourselves that we are awesome and amazing and that we are going to reach these goals.

Even if we have to fake it before we make it.

And then the hard work we put in?  It ends up feeling easier and easier. Before we know it, we are just automatically making the choices. And then one day we look in the mirror and we see the results we have been desperately seeking.

And we realize all along that we had the capability all along.  We just had to own our bullshit and get out of our own way.


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Why I don’t do traditional cardio

To do cardio,

or to not do cardio.

It’s the age old question isn’t it?  

Do we do cardio before we strength train?  Do we do cardio after we strength train?  Do we do cardio on a complete separate day? Do we just do nothing but cardio and not even lift weights?

These questions are just some of the questions I have asked myself over the years, and I am sure that you have asked yourself the same.

 

But we get so caught up in all the specifics don’t we?  We want to badly to make sure we are doing everything we possibly can in order to get to our goals.  We want to do the right kind of exercise for the right amount of time in the right amount of order for the week.

We just want to make sure that we are doing all we can because otherwise, what are we even doing this for?

I get it.  I honestly do.  I recall these same feelings as I have had them for years and years and years.

And if I am being totally upfront and honest, I still do from time to time.  After all, I am  human.

But getting all caught up in the specifics of all of this has us missing the big picture.  We are so focused on being so perfect that we become paralyzed from taking any action; we are trying so hard to make sense of all of this so we make sure we don’t fail.

And while we believe this is the route to take, we are only hurting ourselves by NOT taking action.

Which is why I stopped worrying so much about this cardio thing, and instead just started to focus on moving my body.

I am not a huge fan of cardio anyways.  I honestly find it boring and when I would do it in the past, I would totally dread it.

And by dreading it, I would just loathe the time it would take to do it, and I would hate every single moment of it.

So, I made a change.  I mean, I dreaded doing it, I hated it, I never liked it when I was doing it, so…..If I disliked it so much, then why on earth would I even continue to do something that I don’t really like?

Because in the past, I have found that I would do these things for a while because I thought I had to, but there would always come a time when I would give it up because I just couldn’t bear to do it any longer.

So I made a choice.  I mean, I never really did anything I didn’t like and enjoy, so what if instead I chose to workout in a manner that I actually liked?  I mean, what is the worst thing that could come of this decision?

So, I made the choice to just give it up and instead focus on exercise that I really enjoyed doing.

Know what happened? I kept showing up.  I enjoyed what I did and I kept showing up for more.

And then, consistency happened.  And with consistency came the results.

This healthy lifestyle thing has got to bring actual joy to our lives for it to stick.  Otherwise, we are doing the same old damn thing that we have done for years and years and yet, it never even gave us the results we were seeking.

So don’t you think it is about time we start thinking outside of the box and try something new?

 

And while I do not do cardio, I do enjoy doing some HIIT (High Intensity Interval Training) from time to time.  I get my heart rate up, it is always a quickie workout, and I sweat my ass off.  Not to mention I can do some strength training in the mix (which is my favorite) and I am one happy sweaty gal!

Now HIIT gets this rap that we need to be vomiting by the time we are finished.  And that shit just isn’t true.  We move at our level.  We take rest when we need and we put forth the effort that our bodies can handle at that time.   Besides, we make our own rules when it comes to living healthy and we have to work with our own unique life and situation.

So today I am going to share a workout with you!  It is one of the HIIT workouts that I personally do myself.

All you need to do is have an interval timer ready to go (I use the app Seconds on my phone!), set it up, and go to work!

Make sure to come back and comment how this workout with for you!

And most important, have fun with this!

 


HIIT 20 minute cardio quickie workout!

https://docs.google.com/document/d/1JX1YNdhVAmV9hXglfwC-FzrTMO4Q43IVE6K7XcpLSkM/pub


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Why Diets Fail US

I can honestly say that I have been on a diet for years; literally years, up until about a year ago.

When we put it like that, that’s a pretty long ass time isn’t it?

But I desperately wanted to feel better and wear smaller clothes and look attractive to other people. I wanted to fit in with other people who were smaller than I was.

Everywhere I would look I would feel like the biggest and fattest person in the room.  There was even a time when I was actually looking for someone that was larger than me so I wouldn’t feel so much like the odd ball.

Now whether or not this was actually true, it was certainly how I felt. And because I felt this way, it was the actual reality of my life.

And while I am certain that people did look at me as being the fat and lazy girl in the room, no one judged more than myself.  I would say and think some pretty nasty things about my body.

You know, the body that has one of the biggest jobs EVER…..keeping me alive and all.

And yet I would punish it by starving it and restricting my caloric intake. Because that is what diets have us do, and that is what we think we have to do in order to become, well, smaller.

And regardless of the signs my body was telling me, I never really listened.  I would just keep pressing on. Even though I would become ravenous and want to eat all of the things and binge out like no other (because my body is seriously trying to tell me that I need to eat more because well hey lady we have to stay alive!)

I just always believed that it was me.  I was too weak and didn’t have enough willpower in order to make it through the damn plan.  Every one else seemed to do good (I mean those before and after photos are totally legit and that bitch did it), so why couldn’t I??

Because diets are meant to be short term.  They are created to give us that quick fix we are seeking.  They aren’t meant to be a total lifestyle change or to really even get us to our goals. And if we do happen to be the 1% that reaches our goals on a diet, well then we do tend to gain it back.  

Why?

Because our bodies are smarter than us.  That’s why in a nutshell.  We can’t restrict calories forever. Our bodies only allow so much.  And at any time when it senses that we are trying to starve it, it will slow down our metabolism and store every damn thing that we are eating because, hello!  We have to stay alive and everything has to function in order for this to occur!

And think about it.  Diets will always keep us coming back.  Because they know that we are not going to stay that way for long, and we are going to need them again and again and again.

It took me such a long time to realize this. But when I finally decided to take in what I was learning from other women who had ditched the diet and decided to play by a new set of rules (their own) a pretty amazing thing happened.

I started to lose weight and have fat loss, and yet wasn’t feeling restricted or ravenous or any of those things I always felt on a diet.   Which told me that my body was happy with how I was choosing to nourish it.  So since I was giving it what it needed, it was taking care of everything else for me!  

Why the hell didn’t I team up with my body before?!?!?!

Oh yeah, because I hated it.

So the counting the calories and the restriction and the weird meal plans that diets give us as being the “successful way to lose the weight’?????

Because they were created with failure in mind. They don’t teach us what we need to know in order to WORK WITH our bodies; they pretty much teach us how to WORK AGAINST our bodies.  And our bodies fight back.  Ever heard of a plateau?  Biggest defense mechanism our body has.  It’s just the way that our bodies tell us that enough is enough and you have got to stop.

It took me a long time to figure this out and learn to honor and trust my own body.  I can’t even begin to tell you just how freeing it was to stop obsessing so much over my food and whether or not eating something was going to make or break me reaching my personal weight loss goals.

As much as we want to be able to feel more comfortable in our own skin and wear smaller clothes and have less fat on our body, stressing over every little thing to get there doesn’t sound like the happiness we were hoping for, now does it?  

Are you tired of stressing over every little bite that goes in your mouth and yet no progress has been seen by doing this?  Are you tired of all of trying all of these diets and still feel like you haven’t gotten as far as the diets promised? Are you just ready to feel better and feel more comfortable in your clothes and your skin?

Then maybe it is time to take a different approach.

I have been putting my heart and soul into this little project as I too understand exactly what it feels like to be struggling with weight loss for years and years and yet seem to be getting nowhere.   

My Fat 2 Fitabulous Coaching Club is more about ditching the diet and ditching the exercise for hours mentality.  We are breaking all the damn diet rules and are instead going to work together to create our own rules that fit within our life and not constantly work against it.

So if you are ready to ditch the diets and finally learn how you can reach your weight loss goals then I invite you to join us.  It’s the support, sisterhood, no-nonsense, community that you have been searching for. Your spot is waiting, and we can’t wait to meet you!

 

 

 

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Work it Out Wednesday! Beginner’s Workout Included!!

 

In the beginning we all want the “perfect plan”; we want the “perfect workout” so that we can finally reach those goals!  But what we really don’t realize is the fact that there is no such thing.

 

Movement is Movement.

 

Take for instance my father.  He has worked in construction since age 14.  Everyday he is carrying supplies and climbing up and down ladders.  He is on his feet all day long and walking around and picking things up; He is moving his body.  So therefore, he is pretty strong!

And guess what?  He doesn’t go and workout at the gym each and every day nor does he do any workouts at home.

His job is his workout because of what he does all day.

Let’s take this a step further.  What about when we were children.  We didn’t set up a play date to work our abs our do a Hiit class now did we?  NO!  We were riding our bikes and running around in the yard; we were playing house or restaurant or playing with cars and dolls, etc.

We were just moving our bodies.

 

This is the mindset that we need to work on; this is the change that needs to happen and we just need to focus on doing some movement; and that can be whatever that is for you.  So if you like to take a class or you enjoy working with weights at home or at the gym then do it!  If you enjoy nature hikes or bike rides then do that too.

 

My point is that we just need to start moving our bodies in the beginning.  Forget trying to figure out this perfect workout that will give you the most amazing butt ever.  IF you want booty gains then worry about that later once you have created the habit of MOVING YOUR BODY!

 

To get you started I have a fun core workout to share with you today! It is super important to have a strong core as it helps us to do every day tasks.  This workout is including dynamic core exercises as well as static.  The difference?  Static exercises, also known as isometrics, greatly exerts muscles without requirement movement of the joints.  Dynamic exercises keep both joints and muscles moving and they work the abdominal and stabilizer muscle.

 

Be sure to scroll down to grab your core workout for today!  This can be done by itself or add it to the end of your own workout!  And above all, HAVE FUN!!!


CORE WORKOUT!

 

HERE’S WHAT YOU WILL NEED!

  • A TIMER
  • A STABILITY BALL

HERE’S WHAT YOU GOTTA DO!

Perform each exercises with the recommend hold times and reps.  Do at least a couple of rounds if adding to the end of the workout.  If this is THE workout you are doing, do as many rounds as you can for 20 minutes!


Exercises

✮ Chair Pose: (Start by standing in an upright position. Raise your hands over your head, bend your knees, and extend your upper body forward to an approximate 45-degree angle.  Keep your feet flat and push through your heels.  Hold for 1 minute

 

✮ Sitting Balance: (Sit on a stability ball, with your hands resting on the ball at your sides. Raise your right leg parallel to the ground; repeat with left leg) Hold for 1 minute each leg

 

✮ Forearm Plank: (Position yourself on all fours, then plant your forearms on the floor parallel to one another, with 90-degree bends at the elbows. Raise your knees off the ground, and lengthen your legs until they are in line with your body.   Hold for 30s if beginner; 2 minutes for intermediate

 

✮Hip Circles on Stability Ball: (Sit on a stability ball with your hands on your hips and feet close together. Keeping your core braced, use your hips to rotate the ball in small circular motions in a counterclockwise position.    Perform 10 hip circles counterclockwise and then clockwise

 

✮ Reverse Bridge Rotation: (Sit on a stability ball with your feet on the floor, shoulder-width apart; walk forward slowly while rolling your body along the stability ball until your upper back is supported by the ball. Extend your arms fully, holding your hands clasped directly above your chest. Rotate your upper body toward the left and up onto the left shoulder, then return to the center position and continue the movement over to the right.   Complete a set of 15 on the right and on the left side

 

✮ Straight Leg Raise: (lie on your back with your arms at your sides, parallel to your body. lift your legs slightly off the floor. Then raise both legs until they are nearly vertical to the floor, the lower them just short of the floor.   Do a set of 20


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