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Show Your STRONG in 2015, 7 Tips To Get Your Resolution Going

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I love this photo from Strong Fitness Magazine.

2015 is just around the corner and you know what that means. We all begin to think about those New Year’s resolutions. Well this post is going to focus on the oh so very popular resolution of “I will get into shape this year” or “I will lose weight this year” or I will commit to get healthier this year” etc. etc… So, I am not going to beat around the bush with a lot of nonsense clutter on this post so I am going to get right down to my top tips to get your resolution in gear before the new year rolls in.

1. You have to really want it. What I mean is, if you want to change something about yourself you have to change what you are doing. You have to commit. You have to be serious about this, it is your life and your health you are dealing with.

2. Set a specific goal. I don’t mean just saying “I need to lose weight”, you have to set a realistic goal, set a beginning date to start and an ending date so you have a sense of a deadline.

3. Make your plan of how you will reach this goal. Be specific and write it down. If you have no idea what the heck to do, then educate yourself. Research, see what others are dong. There is an enormous amount of information out there but you have to be proactive. If you need help, enlist a friend or hire a trainer.

4. Tracking workouts and logging your daily food intake will keep you accountable and motivated. People who log see more progress than people who guess.

5. Consistency is key. Consistency is key. Consistency is key. Hello, Rome was not built in a day.

6. Patience and commitment is must.

7. Understand there is no quick “fix” or “pill” that will do it for you. You have to earn it and it will involve some sweat, sacrifice, sore muscles, a change in lifestyle, maybe some tears, hopefully no blood (haha)  and hopefully there will be some fun.

Stay focused on these tips and you will succeed and the reward will be priceless. Get on it now! Be your Best Self in 2015!

Happy 2015!

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Food Prep With The Isobag Mini

This is food prep made easy.  My reasons for food preparation are to save time during the week, to keep my meals clean and healthy, spend less at Zoe’s Kitchen (love) and to keep me from eating out a box when I am home from teaching classes (so hungry and tired). Can anyone relate?

Hey, I get it. We are all busy. The world is busy. I understand. We all do different jobs, have different schedules, have loads of responsibilities, families to take care of etc. and I think many of us have some of the same goals too. We want to get fit and healthy, we want to maintain fitness and health, we want to choose better foods, and we want our families to be healthy and happy. I know it is overwhelming. I am here to tell you there is a way to prepare simple healthy meals and snacks ahead of time so you are not consumed by chaos and then resort to “the box” full of fake food or fast food.

Say hello to my little friend, the Isobag Mini 🙂

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I found this little gem at http://www.IsolatorFitness.com so I ordered. When I received it something clicked. Food prep made easy. I have food prepped before and I was not organized, I over complicated things, I did not have the correct types of tools, I was a mess. I know you may think it is just a cooler but wait, it is a cooler, but it is special. It comes with its own containers (dishwasher and microwave safe and BPA free), a shaker bottle, its own ice pack, and it is small and light. It also comes in different colors. I think the pink suits me. I am here to tell you Big Things do come in small packages.

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Anyway, I am writing this post because I have many clients and students asking me about food and nutrition, how to eat healthier, easy recipes and all of that. I give them my opinion, write-up plans, follow-up and then I get the spill, “I don’t have time”, or “I can’t”. Well, we all have the same amount of time in a day and we all are busy. If you really want to change something, you have to make it a priority. This is what works for me and this is how I did it.

I had to think ahead. I ordered the bag with some extra containers. I decided to make simple meals that did not have too many ingredients (save time right?) I chose Sunday afternoon to do food prep. I chose baked garlic chicken tenders, spinach and feta turkey balls, asparagus, brown rice, green beans, sweet potatoes, white potatoes with salsa on top, sliced apples, rice cakes with peanut or almond butter, raw nuts, and protein shakes. These foods are so easy to prepare. Bake the potatoes, steam the veges, cook the rice (not minute stuff, it is just rice and water and simmer), bake or grill chicken, turkey balls are simple and are under “fitmuffins” here on my blog. Done.

I then portioned out the meals in the handy Isobag containers, mix and match, and food prep was done.

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I placed neatly into the refrigerator and I packed my bag when I was ready to go. The ice pack stayed very cold all day.

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To top if all off, dinner was ready when I got home. It just took a couple of hours to prepare and it was so worth it. Now if you are overwhelmed with thoughts of how to eat healthier and incorporate it into your lifestyle, give this a try. It is great for those of you at the office all day and for those of you who travel for work. Hey busy moms taking your kids to after school activities and sports, don’t go to the fast food drive through for their snacks everyday, try food prep and the Isobag mini. Oh and hey all my runner friends who put miles and miles of training in for that marathon or ultra marathon, I know you need your fuel handy. Give it a try.

Hope this helps inspire someone to see that preparing healthy food can be simple. Remember, don’t over complicate. FYI, the bags come in different sizes and colors 🙂

I will post more food prep ideas on my Instagram and Twitter if you would like to see more. I am @nthefitzone.

 

*Consult your physician before beginning any new exercise or nutrition program.

 

 

Post Vacation 21 Day Shape Up

Hi all,

I have just returned from a relaxing and indulging vacation. Before I left I was on a 6 week strength and muscle-building program that went great. I had planned on running during my time away but before I left I pulled something in my lower leg from doing sprints so I decided to do a little walking and recovering. It went great but I also over indulged with a few goodies. I do not feel guilty about my indulgences because I was on vacation enjoying myself and having a great time. However, the results of that are me feeling tired, sluggish, less motivated. So enter a new program.

I love the http://www.bodybuilding.com website because it is full of free workout programs and great information overall. I found a program I am going to be doing over the next 21 days. It is called The Bizzy Diet 21 Day Fitness Plan. It is designed for the busy persons lifestyle with a focus on strength and muscle-building which I want to continue and also on fat loss. It incorporates Hiit (high intensity interval training), which I love, at the beginning and the middle of the workout. I like this because you get the strength and cardio in one workout. Perfect for me. Below is the link for an overview of what it is all about. Check it out if you may be interested too. I will be posting about my progress over the next 21 days. The great thing about this program, is that it can be done at home too. You do not have to have a gym membership, just dumbbells and a great attitude. Time to get Bizzy 🙂

 

*Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or nutrition program.

 

 

Goal Setting For Weight Loss

This photo makes me smile 🙂

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Not just because of the bright beautiful colors or the sign that says 50 pounds off, but of the beautiful person whose feet are inside those shoes. This woman is an inspiration, a student in my class and a friend. She is on a great journey to improved health, fitness, weight loss, and overall wellness. In my opinion, she totally gets it. She knows it takes hard work, dedication, and commitment. She is setting goals and she is doing the work it takes to get there. She is not making excuses, taking short cuts, finding quick fixes. She is eating healthy, making good choices, staying accountable, sweating her a** off (literally) and all while keeping a positive attitude and a beautiful smile! I truly admire her strength. It is people like this that “get it” and work for what they want that inspire me. Keep in mind it is hard, I know she struggles but she keeps it real and she writes about it. The shoes represent a goal accomplished. She bought these bright shoes a while ago because she loved the new brights everyone was wearing and said she will wear them when she was 50 pounds down from when her journey began, which was about 12 weeks ago. She walked in the gym yesterday with them on and with a glow and fire in her eyes. It made my day!! If you are looking for motivation, inspiration or someone like my friend who you can relate to, please check out her blog at http://www.mypointsintime.blogspot.com She is a great writer and human being. This is her latest post on goals.

http://mypointsintime.blogspot.com/2014/04/on-goals.html

Half Marathon Training

For those of you who run and race, have you ever had the day-to-day ups and downs during training? Well, that is what my training has been like during this half marathon prep. I know there are going to be bad training days but it seems like I have had a too many. One thing I have learned during these days is that these types of runs are what make me stronger. It is so frustrating having a bad run, but I learned this weekend that it motivated me more to go out there and try again.

This weekend’s training was supposed to be 8 miles on Saturday. It was a beautiful spring day, not a cloud in the sky, and this happened.

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I only got in 4 miles. I was sluggish and tired. I did not sleep well the night before so I knew ahead of time it was going to be tough. I finished this run with a little stretch and told myself I will not give up. I immediately planned on running the next day and wow what a difference a good sleep will make.

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Another beautiful day and my run was strong. I totally got my confidence back and feel like I am right on track. After this awesome run yesterday, I sat by the lake and enjoyed the peace and quiet.

Now on to the yum yums. I do the best I can to avoid processed foods especially when I am training for a race. Whole foods give me the energy and nutrition I need. After my run I was craving a green drink but I wanted something  besides just spinach as my base so off to Earth Fare I went. The kale was beautiful and on sale. I got a bunch of kale and then I thought about dinner and found these Natural Beauties 🙂

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I decided I wanted roasted sweet potatoes for dinner, so while thinking of what I wanted to go with my lovely potatoes, I made my kale drink and headed to the porch. There is nothing like a gorgeous Sunday afternoon sipping on a kale drink. Hale to the kale! 🙂

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I can say the weekend training was a success even with the bad run on Saturday because it only made me stronger! Dinner was baked chicken with roasted sweet potatoes and broccoli on the side.

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To prepare these beauties, I just gave them a good wash, chop, and tossed them lightly with EVOO, sea salt to taste, and sprinkled with fresh rosemary, then roasted at 375 degrees for about 45 minutes. Simple and delicious.

What’s on your dinner plate when training for a race?

 

Quick Jump Rope Interval Workout And French Toast

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Time to get moving! This is a quick strength and jump rope workout that I will do today. I need to get some quick and intense cardio in without running. I did a long run for my half marathon training yesterday so no running today. I will do jump rope intervals between my strength training sets where the focus will be back and biceps. I will do 3 sets of each.

Now on to recent yum yums. I made this French Toast about a week ago, and it is dreamy and healthed up. I used an organic preservative free whole grain bread. Ezekiel bread would work great too. In a bowl I mixed 4 egg whites and 1 yolk, 1 tsp vanilla extract, and 1/4 cup almond milk, and a dash of salt. I dipped 6 pieces of bread in the egg mixture and then placed on my grill pan on the stove to brown each side. I then placed the toast in the oven to finish cooking and crisp a bit on 350 degrees.

For the blueberry syrup, I used 1 cup of frozen organic blueberries and added 1 tsp of butter, and 1 tsp of Agave nectar, microwave for a few seconds until warm and syrupy (stir occasionally to blend). When the toast is done, top with blueberries and enjoy!! So tasty.

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Let me know how it turns out!

 

Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Rockstars And Cardio

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An awesome and random thing happened Monday, March 17, 2013. I was working the front desk at my gym, and someone called around 1:00pm and asked if we offer a day pass. This is very common as people are in town on business and such and want to get a workout. I told him that we do and he inquired about the treadmills and the elliptical machines. So about 3:00pm I got another call from the same person saying they were on our street but could not see us. I then directed them to the gym and a taxi dropped them off. When they walked in it was business as usual, I took their money and got them to sign in. I asked if they were just passing through and they were. They said their bus driver needed to sleep and they wanted to run. I kept trying not to stare but something was familiar and I asked what they did. The said they were musicians. So business as usual I showed them through the gym to the treadmill. Well, my curiosity peaked and I knew something was familiar, so I checked the sign in sheet and saw the name Scott Stapp, which was very familiar so of course I went to Google and yes, Creed. Ummm yes, I was excited and oh did we need some excitement around there. Of course I had to go check them out to see what and how they liked to workout so I did a walk through to check cups and water. When I got to the stairwell to the cardio room, I heard serious moving going on up there. He is a runner and his band mate, Andy Waldeck, was getting after it on the elliptical. I left them alone and told no one in the building because I could sense they wanted privacy. From then, I did not budge because I could not let them leave without a photo. Andy came down first about an hour later and I asked it they had a good workout. He replied yes. I told him I knew who they were and asked if I could get a photo with them because no one would believe this happened. They were very nice, asked if I could call their driver back to pick them up and I did and they posed for this awesome photo. What is even better is that they had to wait about 10-15 minutes for their ride so I got to chat with them. I asked how they found and chose us and he said (this is awesome) that I actually was about the only one that answered the telephone and I was nice 🙂 Made my day! I asked where they were off to and they said they start their #ProofOfLifeTour on Wednesday in Dallas and then move across the U.S. and then to Canada. I offered them a protein drink (on me) while they waited and we talked smoothies and such. Just a regular day, haha. I invited them to stay for my PowerPilates class but they had to go. These are two very nice guys with a very different life than me, but when you actually just engage in small talk with someone, we are all so similar. I love that they are finding time to stay healthy. They thanked me and said if they are ever in town, they will definitely workout here. Star struck! 🙂 Oh, my friend that took the photo, froze but she got a kick out of it too.

So now this leads me to our next #FitIn5 Challenge, The Cardio Blast inspired by my new rockstar friends who love their cardio!!

Let’s Go!!

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It is not every day that awesome rockstars walk in and inspire you to want to crush some cardio!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

5 Minutes To More Energy

Happy St. Patrick’s Day!

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This is such a pretty bunch of clover. It gives off a sense of energy that Spring is near. Today is all about energy! The #FitIn5 Challenge is a 5 minute Sun Salutation to create energy in the body and mind. First I stand in mountain pose, inhaling arms up then exhale to forward fold. I then inhale and lengthen my spine to half  lift and exhale to forward fold and then I step back to plank. I take a breath and then lower to chaturanga/low push up position on the exhale, and then inhale into upward dog. I then exhale to downward facing dog. I take another breath and step forward as I exhale into forward fold. I inhale as I come back up to mountain pose and begin again. Five minutes to more energy! Let’s Go!

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Remember a bad attitude breeds negative results! Stay positive!!

How are you spending your St. Patrick’s Day?

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

Burpee Day!

Hi all, happy it is Friday. Today’s challenge is going to be quick and intense. If you have no time for a long workout, no worries, this will be just the thing to get you going in just 5 minutes.

#FitIn5 Day 12

BURPEES! Woo Hoo!

1 minute of burpees ( modify by taking the jump out and step back)

1 minute walking lunges or walking high kicks

Alternate between the two exercises which will give you 3 minutes of burpees and 2 minutes of walking lunges/kicks. Below is a video of the burpee 🙂

You may have noticed there was no challenge yesterday. We will call it a rest day. Hope your weekend is great and let me know how this burpee day goes for you. Don’t forget to check in with me here, on IG, twitter or facebook.

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Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Core Burner!

Get on the floor and let’s work the core! This is a sequence I have been doing in my PowerPilates class. I follow an awesome instructor at IHeartFitnessXO in California. Her facebook page is Kit Rich Fitness. She is awesome. Part of this is a move inspired by her. Check it out. I definitely felt this the next day. I do each side 5 reps each move. Intensity can be added by taking it up to 10 reps or repeating the sequence several times through. Burner!!!

#FitIn5 Day 10

Get that core to the floor!!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

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