Wednesday, September 30, 2015

5 Tips to Become A Morning Workout Person



Happy Wild Workout Wednesday!  Every week for Wild Workout Wednesday I link up with Annmarie from The Fit Foodie Mama, Michelle from Fruition Fitness and Nicole from Fitful Focus bring you our fitness, healthy living, workouts and recipe posts!  If you have a post to link up we would love to have you join in the fun, if not, grab your coffee and get ready to be motivated by some great fitness and healthy living bloggers!

Today I want to share 5 tips to become a morning workout person!  I used to be the last person to get up and workout early in the morning...that was before I was a mom and sleeping in was an option!  Now that my daughter is in school a few days a week I like to get up early on those days and get my workout in before she is up.  This means I have to set my alarm for 6:30 or 7:00, to me this is so early.  My hubby doesn't have to be to work until 9:00, so I can easily sleep till 8:00 before I have to get up and make breakfast.  My normal schedule has me working out about an hour after breakfast, so usually around 10:30.  It is quite a change on those days I have to hop out of bed toss on my workout clothes while still yawning and trying to wake up!  But once I am done I am so happy that I took the time to get up and get it done.  It helps to get my day going, I have more energy and it makes my morning run so much smoother getting my little one to school.  Today we had time to make her favorite banana nut chocolate chip muffins!



I found I was successful when I set myself up for my early morning sessions.  I also talked to my inspiring Instagram friend Lindsay (sheafgirl) about how she gets up so early...like 4:30 in the morning (and I thought 7:00 was crazy)! She is always the first one to comment on my early morning workout Instagram posts, and inspires me to get up and get it done!  She has been doing it consistently for 5 years, because she likes to get it done before her boys wake up.  She found that if she put it off until later it never happened.  I asked her for some of her tips as well.  After you check out our tips be sure to head over and give her a follow on Facebook and Instagram!



 Here are our top 5 tips on becoming a morning workout person:

  1. Go to bed early enough so you get at least 7 hours of sleep and be sure to set an alarm or 2!  I always make sure to get to bed on time so I can wake up ready to workout.  I also set 2 alarms on my phone with a message that says "Wake up and Workout...get it girl"  It reminds me why I have an alarm set. 
  2. Have all your workout clothes and a full water bottle ready!  This is ensure that you aren't fumbling around in the dark, if there are others in the house still sleeping.  I set mine in the bathroom so I can close the door and turn the light on.  I have my water bottle filled and in the fridge ready to go! 
  3. Have your workout planned or DVD in the player!  Don't waste time trying to decide your workout, have it planned or if you do DVD workouts, like Lindsay, have it in the player ready to go!  No excuses he
  4. Find a morning workout buddy!  I know that Lindsay will encourage me on Instagram when I post my early morning workouts...since she is in the early morning mom workout club!  Find someone on your Instagram (and/or myself and Lindsay) to cheer you on, or find a friend you can text in the morning before and after your workout.  When you have someone keeping you accountable it makes it easier to get your workout in!
  5. Don't give up!  The first few weeks will be hard.  You will feel tired earlier at night so be sure to get to bed and get your rest.  After a few weeks you will adjust.  If you miss one early morning workout it is not the end of the world.  Try to get it in later that day and try again tomorrow.  I can't tell you how many alarms I turned off when I first started trying to get up early to get my workout done.  But I didn't give up and I am making it a habit, you can do it too! 
 I hope that these tips help you get up and workout!  If you need some cheering on feel free to tag @angelenamarie1 and @sheafgirl in your early morning Instagram posts ;-)
Do you have any tips that you would add?

Still thinking about joining AM Fit Girls for October Fitness & Nutrition Challenge group?  There is still time, you can sign up HERE


Now it is time for the Wild Workout Wednesday link up!  Be sure to grab our button to link back to the link up, and follow your hostesses in any way that you can!  We are excited to have you join us!




Annmarie at The Fit Foodie Mama // Facebook // Twitter // Instagram // Pinterest // Google +

Nicole at Fitful Focus // Facebook // Twitter // Instagram // Pinterest 



Wednesday, September 23, 2015

Wild Workout Wednesday + Make Your Booty Pop Workout

 

 

Happy Wild Workout Wednesday!  Every week for Wild Workout Wednesday I link up with Annmarie from The Fit Foodie Mama, Michelle from Fruition Fitness and Nicole from Fitful Focus bring you our fitness, healthy living, workouts and recipe posts!  If you have a post to link up we would love to have you join in the fun, if not, grab your coffee and get ready to be motivated by some great fitness and healthy living bloggers!

If you're like me, you love leg and glute day!  I love working on making my booty grow so it is nice and shapely in my jeans and leggings.  Today I am sharing with you my favorite make your booty pop workout!  Give it a try and let me know what you think.  Do you love leg & glute day? 

Here is the make your booty pop workout:


Circuit #1- repeat circuit 3x through before moving on to next circuit
Machine squats- 50 lbs 15 reps
machine calf raises (or seated calf raises at gym)- 50 lbs 15 reps
single legged dead lift- 15 lbs 10 reps each leg
air jump ropes- 45 seconds

Circuit #2- repeat circuit 3x through before moving on to next circuit
Alternating rear lunges- 15 lbs 10 each leg
donkey kicks to hydrants- 15 each leg
alternating side lunge to hop- 10 each leg
skiers- 30 seconds

Circuit #3- repeat circuit 3x through before moving on to next circuit
Seated leg extensions- 40 lbs 15 reps
hamstring curls on SB (or machine at gym)- 20 reps (use 40-50 lbs on machine)
frog kicks on SB- 20 reps
curtsy lunges- 10 each leg

Come on back tomorrow and let me know how you feel, if you're like me you love the sore!

 

Last week I offered my first ever Free 5 Day Clean Eating Challenge.  It included a free Clean Eating Challenge e-book and access to a private Facebook Group.  I had 40 people signed up and ready for 5 days of clean eating!  It was a great week, people posted their meals, asked questions, and supported each other.  The results were great as well, from the people who shared their results a total of 20 pounds was lost!  I got a few before and after pictures and notes from people telling me how much better they felt!  I plan on running one a month.  So if you missed out, don't worry you can join in October.  Thanks to all who participated, it was a lot of fun!


Lastly I just want to share that I am currently enrolling for October AM Fit Girls Fitness & Nutrition Challenge group.  If you have been wanting to lose weight, start feeling better, learn to live a healthy & balanced lifestyle this group is for you.  The ladies in the group are so supportive of each other and it is a fun group to be a part of.  For only $20 you get meal & snack guidelines, weekly workouts, nutrition & exercise information, progress trackers, your personalized calorie and macro goals, and access to the AM Fit Girls private Facebook group.  Feel free to shoot me an e-mail with any questions or sign up HERE.


Now it is time for the Wild Workout Wednesday link up!  Be sure to grab our button to link back to the link up, and follow your hostesses in any way that you can!  We are excited to have you join us!




Annmarie at The Fit Foodie Mama // Facebook // Twitter // Instagram // Pinterest // Google +

Nicole at Fitful Focus // Facebook // Twitter // Instagram // Pinterest 





Wednesday, September 16, 2015

Why I Don't Worry About The Scale + Upper Body Blast Workout


Happy Wild Workout Wednesday!  Every week for Wild Workout Wednesday I link up with Annmarie from The Fit Foodie Mama, Michelle from Fruition Fitness and Nicole from Fitful Focus bring you our fitness, healthy living, workouts and recipe posts!  If you have a post to link up we would love to have you join in the fun, if not, grab your coffee and get ready to be motivated by some great fitness and healthy living bloggers!


Just to give you a little update, yesterday was my daughters first day of 3 year preschool!  The day went better than I expected.  She got a good nights rest, had a good breakfast of steel cut oats with berries and walnuts, and a few slices of organic bacon.  She played puzzles and legos while I got ready, picked out her outfit and helped me pack her bag.  She was so excited!  We walked since it was a beautiful day.  She went right into her class room and found an activity right away.  She gave me and her dad hugs and kisses then she was off to play.  No tears!  I almost, almost cried, but I didn't want to make her upset.  It was weird coming home to a quiet house, and I really missed her!  When I went to pick her up she was excited to tell me about her day, she told me about all that they did and said she couldn't wait to go back.  I am so happy she loved it!



On Monday I started my first ever Free 5 Day Clean Eating Challenge with over 40 people signed up to participate!  So far everyone is doing great, and posting and sharing meals.  I can't wait to see how everyone does at the end of the week. I am thinking of running one monthly, and I'll keep you posted.  My September AM Fit Girls Fitness & Nutrition Challenge group is in week 3 and so far everyone is seeing progress and keeping each other accountable.  I run weekly challenges, which have been great and everyone participates in.  If you are interested in joining for October, registration is now open, you can sign up HERE.  We will start on October 1st, but it is great to get signed up so you can do your intake form and I can get your personalized calories and macro goals to you.



Today I want to share why I don't worry what the scale says anymore.  I used to care...a lot!  Then I realized that it doesn't matter what that number is, it's just a number.  I have read a few articles about how the body craves homeostasis and tries to keep your body at an optimal weight for you.  It will try to stay around the same weight even if the mass is different.  After you lose weight, it even tries to get back to that predetermined weight.  I really do believe that.  I weight the same now as before I had my daughter, but I have more muscle now, and my clothes fit differently.  People tell me all the time, "wow you look so lean" or "I haven't ever seen you this skinny", I say thanks and smile, but it's so weird because I weight the same as I did 4 years ago, but my body composition is different now.  I tell my clients all the time not to worry about what the scale says and to go by measurements and how their clothes are fitting.  I have had so many clients, only lose a small amount of scale weight, but a lot of inches.  They look thinner, their clothes fit different and they have more energy!  It really does not matter what the number on the scale says.  It is different all the time, especially for women who can hold water during a certain time of the month and have hormones that can make that number go up and down daily (although I don't recommend you weigh yourself daily).

 I weight myself once a week, and tell my clients the same.  I do recommend doing measurements weekly if fat loss is your goal.  This will give you a better picture of what is going on.  Speaking of pictures, progress pictures are also a great way to determine your progress.  When I realized that the scale didn't matter any more I felt free...that little number didn't determine how I felt or how my day was going to go, like it once did.  I now realize that it does not matter how much you weight, but how happy and healthy you are.  I enjoy living a balanced life!  I workout, I nourish my body with healthy food, I enjoy treat foods on occasion and I don't talk negative about my body.  This feels so much better than any number ever could.  I still have goals I am working on, I know I will get there, but those really don't depend on what my scale weight is.  I am lifting heavier weights and changing my body composition.  I am working to be happy, healthy & balanced.  I hope the same for you!  If you need some help with your fitness or weight loss goals, I do also offer 1:1 Online Personal Training.  It truly is my passion to help others in their journey to living a healthy life!


Since it's Wild Workout Wednesday I thought I would share one of my favorite upper body workouts!  Make sure you grab weights that are challenging but doable.  I am a personal trainer, but I am not your personal trainer so be sure to consult your physician before starting this or any new workout program. 



Now it is time for the Wild Workout Wednesday link up!  Be sure to grab our button to link back to the link up, and follow your hostesses in any way that you can!  We are excited to have you join us!


Wednesday, September 9, 2015

Free Clean Eating Challenge + Clean Eating Mexican Pulled Chicken Recipe



Happy Wild Workout Wednesday!  Today we have Nicole from Fitful Focus joining us as a link up hostess!  We are thrilled to have her join.  Every week for Wild Workout Wednesday I link up with Annmarie from The Fit Foodie Mama, Michelle from Fruition Fitness and Nicole from Fitful Focus bring you our fitness, healthy living, workouts and recipe posts!  If you have a post to link up we would love to have you join in the fun, if not, grab your coffee and get ready to be motivated by some great fitness and healthy living bloggers!

I am excited to announce that I will be hosting a Free 5 Day Clean Eating Challenge!  We will start on September 14th, and I will be sending out all the info on September 12th.  This is a great way to see what clean eating is all about and get a jump start on your weight loss.  I will provide a grocery shopping list, daily menus, and daily motivation and accountability through a private Facebook group.  For more info and to sign up click HERE.  Once you sign up I will send you the link to the Facebook group and then a few days before we start the challenge I will send out all the info!  I am really excited to run this free 5 day clean eating challenge.  The girls in my AM Fit Girls September fitness & nutrition group are doing amazing so far and it is awesome to have a group of ladies who are on the same fitness & healthy living journey you are! 


I love clean eating, it is what started me on my fitness & healthy living journey.  If you are new here and don't know my whole story, I gained a lot of weight about 9 years ago after I got married and 2 weeks later lost by best friend to suicide.  Long story short...I ate my grief.  I gained 40 pounds and was miserable, the picture on the left is me at my heaviest! One day I was reading Oxygen magazine and saw an ad for a book called The Clean Eating Diet.  Little did I know that that book would change my life!  I read the whole thing quickly and got started on my new journey.  Clean eating is removing processed food and eating only whole real foods.  I was able to lose all the weight I gained through clean eating and lifting weights, it was then that I knew I wanted to become a personal trainer and help others fall in love with healthy living.  It truly is my passion!  Whenever I feel my diet getting out of control, I always come back to the principles of clean eating and I start feeling better.  The most important thing that I learned is that clean eating does not have to be boring.  I love to cook healthy meals for myself and my family.  There is such a sense of accomplishment when I get done cooking a healthy meal.  There is beauty in cooking, and it brings me such peace to be in the kitchen whipping up something tasty and healthy!

On that note I want to share with you a new recipe that I have been making to change things up with my go-to meals.  I am half Mexican and I LOVE Mexican food, one of my biggest regrets is not learning how to cook from my grandmother while she was still alive.  My mother is a great cook, so I have learned a lot from her!  One day I was sick of grilled chicken breast and had 2 packs defrosting so I decided to make Mexican Pulled Chicken.  It turned out great and has quickly become a staple in my meal rotation.


Clean Eating Mexican Pulled Chicken:
Ingredients:
4 Organic Chicken Breasts
1 lime (juiced)
1 lemon (juiced)
1 container of Organic Chicken Broth
2 tbsp olive oil 

Taco seasoning* ( I make my own with this recipe *I double the recipe for 4 chicken breasts)
4 tsp. chili powder
3 tsp paprika
3 tsp cumin
2 tsp onion powder
1 1/2 tsp garlic powder
1 tsp sea salt
dash of cayenne

Instructions:
1) Heat a large pan and add olive oil on medium heat.
2) Add chicken breasts and 1 cup of chicken broth.
3) While chicken is cooking prepare your taco seasoning.
4) Cook chicken breast for about 8 minutes each side, or until cooked through.
5) Take out cooked chicken and shred with 2 forks.
6) Place chicken back in pan, turn the heat to low/simmer.
7) Add taco seasoning, lemon and lime juice, and 1 cup of chicken broth.
8) Stir to cover the chicken with the seasoning.  Continue to stir until well mixed.  While the chicken is on simmer continue to add chicken broth so the chicken stays moist.
9) Once all the broth as been absorbed by the chicken let simmer for 8-10 minutes.
10) Serve with your favorite taco shells, lettuce wraps or on a salad!
Enjoy!  Save the rest for leftover throughout the week!
If you make this recipe I would love if you come back and let me know how you like it!

Now it is time for the Wild Workout Wednesday link up!  Be sure to grab our button to link back to the link up, and follow your hostesses in any way that you can!  We are excited to have you join us!


Wednesday, September 2, 2015

Wild Workout Wednesday + September Goals & AM Fit Girls + Killer Abs Workout


Happy Wild Workout Wednesday!  This week I have some exciting news to share...joining us next week as a new link up partner is Nicole from FitFul Focus.  I am so excited that she will be joining us.  She is a fellow Sweat Pink sister and NASM Certified Personal trainer, and is an awesome blogger.  Back in my early blogging days I wrote a guest post for her blog about the Benefits of Strength Training and she also reviewed my 4 Week Shape Up Plan.  I really enjoy reading her blogs she is funny, sweet and really knowledgeable.  I know that you are going to enjoy her posts as well.  Nicole will be joining us next week, so stay tuned.  We are all excited to have her join!  We are also equally as sad to be losing Sarah from Creating A Better Tomorrow.  She felt that blogging was taking too much time away from her family and has decided to take a break from blogging.  We truly wish her all the best! 

This year seems to be flying by.  I can't believe that it is already September.  I am looking forward to the cooler weather that September brings and I can't wait for fall it is my favorite season.  I love leggings, tunics, fall boots and all the pumpkin spice goodies.  It is a bitter sweet September for our family this year because my baby, well not such a baby anymore, is starting preschool!  It is so hard to believe that she is old enough to go to school.  It's going to be hard not having her around for a few hours every week, I know I am going to be the mom who ugly cries when I drop her off.  At least I have a family vacation to look forward to!  In October we always plan a vacation to celebrate our wedding anniversary, this year will be fun because we are taking our daughter to Disney!!  She is going to be so excited to see all the princesses and I can't wait to see the joy on her face when we get there!  Do you have any fun travel plans this fall? 



I have officially dubbed September FAT LOSS month!  I have decided to focus my efforts this month on losing some fat.  I don't really use weight loss, because I don't care how much I weigh, its more about how my clothes fit and how I feel in a swim suit!  Since we have this vacation planned for October I figured this would be a great goal to have for September.  I am going to get a new swim suit and use that as my gauge for my progress.  I will still be lifting weights, because I love to lift, and it's important to keep your metabolism up and I love to feel strong.  What are your September goals?


 I have been using a new app I found called Nike Training Club.  I am in love with it!  You can choose different workouts based on what your goals and needs are.  I have been using the 15 minute workouts for my HIIT after I lift, and the 30 or 45 minute workouts for my cardio days.  The workouts are easy to follow, there are descriptions and videos of each move.  You can save your favorites which is a great way to quickly access the workouts you love.  I love how challenging the workouts are, I find that I push myself harder because I only take a break when there is set time to recover.  These workouts totally fit my goal this month, they are challenging and are making me work hard during my cardio sessions.  I have been looking for the Nike Fuelband SE, but they are sold out!  Have you tried the Nike Training Club app?  Do you have a favorite fitness app?


My September fitness & nutrition challenge group has started today, but if you want to join there is still time.  My August ladies did awesome and are ready to take on September.  I created this group to be an affordable way for you to work with myself as a coach and to meet some other ladies who are working on the same goals.  I truly love helping other reach their goals.  When you sign up for the AM Fit Girls September group you get weekly workouts- strength & cardio that you can do in a gym or at home, meal & snack guidelines, guidelines to get you started, progress trackers, and access to my private Facebook Group.  It's only $20 a month, so $5 a week...less than your weekly coffee!! If you have been wanting to lose weight, add lean muscle, learn to live a healthy lifestyle and be a part of a supportive group then this is for you!  You can see more info and sign up HERE


Since I am working on fat loss I have also been working on my core strength and adding more ab work in.  Here is my favorite Killer Abs Workout!  Pin it for later and give it a try!

Time to link up!  If you have a favorite fitness or healthy living post to share add it below and be sure to comment on at least 2 blog posts and follow your hostesses in anyway you can!  


Meet your Wild Workout Wednesday hostesses:

 

 

Meet your Wild Workout Wednesday hostesses:

 





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