Kettlebell and dumbbell workout-my favorite!!!

I do this routine a lot with my clients and I do it myself! Very effective and really targets your entire body!!!

3 sets of 15 Kettlebell squat swings-either rows, straight ahead or side to side

2 sets of “Lawnmowers” kettlebell lunges on each side

Plank side pushups-3 sets of 10 to 12

3 sets of 15 on each leg- kickbacks

Shoulder circuit-front, flys, rows and shrugs-3 sets of 12 of each

3 sets of 20 “mountain climbers”

Triceps circuit-extensions, kickbacks and dips on chair or bench-3 sets of 12 of each

Bicep circuit-curls, hammers, overhead curls-3 sets of 12 on each

***All circuits are done with dumbbells all 3 or 4 moves are 12 reps in a row of each then you rest. Use lighter weights because you are doing so many reps at once. Rest for 1 to 2 min between each set-no rest between each move.

Do it then let me know how great you feel!!!!!!!!!!!!!!!!!

xoxoxo-A

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We will Win today!

 

What will you win today? What will you imagine and then actually go and do? So many things are under our control if we will just do them! What does it take to win, to have what you want??? It takes work , action, determination, belief, passion and mind control! Think about it on the smallest scale….then turn it around to the biggest of your dreams, the biggest goals your mind can think up, the picture of your body in your head. Think and visualize in great detail what you want to look like, feel like, do, achieve,habits you want to kick, habits you want to form, all of it. It is ALL possible!

 

Use your mind to take over your body and I promise you will achieve what you want. It is all in your mind-winning and doing are all in your mind. Once you can overcome your own mind you will overcome your body. Try a little thing today and build on that. Today I will win by not having sugar in my coffee and not let my mind say just a little. Today I will run the entire time and not let my mind tell me to stop when it gets hard. Today I will take a walk. Today I will do something nice for someone else without expecting something in return. Today I will find happiness in making others happy. There are endless “daily wins” you can achieve and I assure you when they all add up, you use your mind and all of its power, you will win and it will become contagious and addicting. You will continue to win on a daily basis because you know what its like to lose and losing isn’t what you want (unless you are losing fat-that is great!)

Your attitude runs your life-if you say you can’t then you won’t. If you say you can then you will. Expect more for yourself and the best part is you are the only one that can make a change so YOU will only have yourself to thank! Having a sense of pride is crucial to wanting to continue to win. Will your name be up in lights on the big screen for winning today? No, probably not but inside where it counts most to yourself is where you will feel like a superstar! Once you start winning you will know that you deserve to win and winning will become what you do…..Once you win you will want to repeat what made you win the first time. You will change those habits into winning ones with ease after you experience the feeling of winning. It will come natural.

Daily wins=Big life changing wins! 

Go you!

xoxoxo-A

 

No Excuses.

What are you waiting for?  Why not make your health your #1 priority right now? What  could possibly be more important than living a well-balanced, active,  fit, highly productive, healthy, long and lovely life?

What are you afraid of? Why haven’t you started yet? Take time to actually think about what is holding you back. You need to deal with what that is, face it and NEVER look back. There is no such thing as tomorrow. You have now and you have the past…when will you start? Let’s start now!!! Right now! Start to make changes, small ones, and stop bad habits one at a time. Big changes come when tons of little changes add up!!!! Break it down one day at a time, one meal at a time, one workout at a time.

You are worth it-despite what ANYONE has ever told you or how they made you feel. You don’t have to be a skinny twig and you don’t have to weigh a particular number BUT I believe you should be doing everything in your power-which is pretty much everything-to live a long and healthy life for yourself and for those that love you.  All you have to do before you run one mile on a treadmill or pick up one weight is commit to yourself that you are going to change your body inside and out. Say to yourself everyday that you will not stop until you reach your goal. Once you reach your goal you will set new goals and you will constantly strive to make sure you will be around for many years and be the best version of you that you can be!

You may be “happy” at your current weight or with what you are eating and drinking BUT I know for sure that your body isn’t happy and it isn’t functioning as well as it could be. It needs to function at its peak potential and it needs good clean nourishment every single day to do so.

You have to start somewhere, at some point,  sometime. Now is that time! Now, Now and Now…..you are not alone and you will have support if you ask for it. Share your goals with your friends and family. Everyone needs a support system to achieve their goals-no matter what they are. We need one another, show love and offer help whenever you can. Happy people=A Happy world.

NO EXCUSE is good enough…..NO EXCUSE at all…..

xoxoxo-A

Healthy Heart 52 min cardio circuit workout

Do you have 52 min a day at least one or two days a week to devote to making your heart healthy? I know you know that eating right is going to help keep your heart healthy but what about your cardio workouts? I did this fun circuit this morning that totaled 52 min of moving and I burned 480 calories!  I get bored so easily so this kept me bouncing around from machine to machine and I burned on average 120 calories on each machine! I worked up an awesome sweat and felt great afterwards!!!

Here is what I did:

Stretch out hams, quads and calves for a few min

Warm up 5 min on treadmill then 10 min jogging at a good speed

Break and clean off treadmill which will keep you moving for 60 seconds

15 min on the cross trainer at a mid cross ramp and resistance setting

Break again but keep moving and clean machine

Hop on the elliptical and go hard for 12 min using the arms the entire time too

Break one more time, clean machine and keep moving for 60 seconds

Lastly get to work on the stepmill for 8 min then slow down/cool down for the last 2 min

Stretch and cool down

Done!!! Your heart will thank you!!!

Mind over matter

Feeling super inspired after a great reminder (at least what I took from it) in church today that God gave us our physical bodies to honor, respect them, treat them right, celebrate them, discipline them, train them and love them. I am reminded that as an official personal trainer now my biggest obstacle will be gaining the committment from my clients to make the change, to accept the resistance of what they want now for a greater, bigger future reward. I cannot make them want deep down to change their eating habits or to want to exercise. They will have to decide that for themselves and once they do-watch out because there will be no stopping them from that point forward! It is all connected, the value of knowing that you are loved by God unconditionally, but that to worship and honor him you will know and you will choose to value your life, your health, your well-being. You will want what he wants for you, what he intended all along for you. Eating right, exercising and resting gets you 3 steps closer to what was always intended for you. Our health effects everything that we do, our behavior, our attitudes and how we co-exist with one another. The biggest step is to first come to this realization and the rest-no pun intended-will be cake! Speaking of cake, I had some last night at a party, and I did not feel one bit of regret. Why not? Because like I have said before you should always allow yourself to celebrate, to “cheat”, to enjoy what you like in moderation. Daily you are resisting and disciplining yourself and that is why it is so much better when you get to have your cake and eat it too! For me, my cake is the daily discipline and resistance that I show which allows me to feel how I feel and do what I do. I hope you can relate to this because it is the key to making the change, to building your self-esteem, your muscles and your love for this precious life God has given you.

Now go…resist, train and then celebrate!Image

xoxoxo-A

Some tips & tricks to getting your fit on

 

 

 

 

 

 

 

 

I know, I know….you “don’t like water”….you “don’t like salad, you don’t like veggies, you can’t run, you don’t have time, it cost too much to eat healthy”….if I had a dollar for every time I heard something like this, I would be rich or at least be able to buy a real Louis Vuitton bag!!!

Tip #1: Stop with the excuses! They will get you nowhere fast!

Tip #2: Yes you can! You really can! I promise! Don’t say I can’t and do not say I Don’t….only speak the words I can and I do and my favorite I did.

Tip#3: Drink water all day, everyday by adding fruit to it. I do this almost daily by filling up my DD Iced coffee cup that I usually get in the morning with water and fruit, whatever I have on hand.  I drink at least 3 of these 32 oz size cups on top of the iced coffee that I already had out of the same cup that morning. Drinking water is like a daily cleanse for yourself….it gives you clearer skin, it flushes all of the bad out of your system and your body literally needs it to survive! I do not drink enough water throughout the day without this cup, not joking, it’s like my security blanket.

Tip #4: Get a fitness buddy-they will help encourage you and keep you motivated while having fun with a friend!

Tip#5: Buy the same things over and over at the store. Pick your daily foods that are healthy and stick with them. This is what you eat now….there is no thinking, “hmmm what am I going to eat?”. You already know and you know its good for you. They will become your staples and then spice them up from time to time with different fruits, veggies, spices and herbs. For me this is usually chicken, ground turkey,  sweet potatoes or yams, rice cakes, peanut butter, almonds, Greek yogurt, granola, oatmeal, brown rice, milk, cheese, lettuce, fruits and veggies. I save so much time at the store and at home!

Tip #6: Be “that guy” when ordering at a restaurant. Feel free to ask for things the way you want them and should be eating them-steamed, grilled, no sauce, no cheese, etc. They might find you annoying but smile big and thank them so much…its worth getting a strange look or a roll of the eyes over putting empty junk in your body just because that is the way it is listed on the menu.

I hope these help you! I know they help me!

xoxoxo-A

Be A GREAT Role Model-even when you think no one is watching!

The best thing happened yesterday morning when I dropped Max off at school! Bella-his “girlfriend” saw me in my usual gym attire and asked me….. “do you go to the gym everyday?” This is great on so many levels!!! It reminded me that kids notice EVERYTHING and that we are influencing them ALL OF THE TIME! So yes I told Bella I go every single day that I can with a big smile! Who knows, I may be one of the people that she remembers from being 6 years old, seeing that smile on my face and knew it was because I was going to the gym! I hope so! I was proud of myself for setting a good example for Max and his school friends!

I have memories from when I was younger, around 12, of my Godmother, Judi, going to the Y and doing aerobics. I started to go too and remembered having so much fun! This I know for sure is my first fitness memory. That is always something I noticed and remembered about her, she LOVED the Y and still does! What a great role model for me and her 5 daughters! This is when it starts when we are little, we are shaped by our families until we grow up and get our own ideas. So, my point is think about what you are doing and who might be watching. You are shaping young minds everywhere you go and with everything that you do!   Good habits NEED to be formed at a young age! Little ones deserve to be set up for success. They don’t deserve to have to try to back pedal when they get older to rid themselves of bad habits that never needed to be formed in the first place…..at least that is what I think.

Mommys and daddys I know you are busy but I guarantee if you tag each other out 3 times a week for an hour each to make it to the gym you will be happier and less stressed! Exercise reduces stress and releases endorphins so give each other the gift of happiness a few times a week-an hour alone with no kids at the gym all to yourself!  Your kids (and other people’s kids) will notice and they will thank you for the new you, the new awesome you!  Be a GREAT ROLE MODEL & DFTBA!

xoxoxo-A

No, I’m not on crack but I am on flax!

 

Ok, let’s talk depression and let’s be very honest and real about it. I have never been diagnosed with it but I am almost positive that I was for most of my 20’s if not some of my teens and 20’s. At one point in my marriage I was told to basically shape up, figure it out or get shipped out, in so many words. Well, we know how that story ended. (I got shipped) So, my point in sharing this is not to blame my ex-husband for not understanding that I most likely needed help (or at least some spinach smoothies with flaxseed) but to get others to understand that there are things you can do when you are faced with non-supportive “shape up or ship out” situations. I am pretty sure that from 2007 to 2010 I had prepartum (no I’m not sure if that is a real thing), partum (this either) and postpartum depression (ha)….it wasn’t that I was miserable…its just that I wasn’t me, I wasn’t the “happy and alive” that I am now. Now, people ask me believe it or not, “why and how are you so happy?” Seems silly right as we should all be striving to be this happy! We should be asking “why are you so miserable and what can I do to help?” Misery really does love company and I will not stand for it or be part of it. I believe in love, helping others and happiness.  I surround myself with others that believe in the same. Surrounding yourself with those that believe in you and your dreams is so important for your happiness! I can literally run people over with my happiness now and its awesome! I want you to feel that way too!

So crack or flax? Its flax……did you know that flax is a natural aid in helping to reverse depression? Read below:

“Flax fights “The Blues” It’s that tired feeling that a good night’s rest won’t shake… that listless down in the dumps feeling that you just can’t get rid of. We call it “the blues”, otherwise known as atypical depression, the most common form of depression. Preliminary research suggests that eating a diet rich in flax could slash your risk of ever feeling “down in the dumps”. Follow up studies show that just 2-3 tablespoons of flax daily can help up to 2/3rds of severely depressed women bounce back within eight weeks. Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it. Early research conducted by Dr. Martha Clare Morris of Chicago’s Rush-Presbyterian-St. Luke’s Medical Center notes that a diet rich in omega-3 fatty acids is believed to be important for brain development. She stated that some participants in the study saw a decreased risk of Alzheimer’s from eating a diet high in Omega-3 fatty acids(Flax is the richest source of Omega 3’s in the plant kingdom). More research is needed in the area of flax and its relation to depression and brain function, however preliminary research is very promising.”

When I started adding flaxseed to my smoothies I was only doing it because I thought maybe I should be “going potty” (as my 3 yr old would say) more. Sorry if that is TMI but its true. It turns out that a little dose of flax in the am was actually setting a happy tone to each of my days, along with many other benefits! I am pretty sure I am addicted to it now because of that. How great is it to be addicted to things that make you feel great and are so good for you, like exercise and eating right! I know some of you have addictions to junk food, to alcohol, cigarettes etc……Why not try eliminating one bad habit this week and try replacing it with a good habit until all of your habits are good and you kicked the bad ones all to the curb. That is how you achieve a healthy lifestyle by forming all the right habits. Then it becomes second nature and no longer seems like a chore or a burden.

I hope this info about flax has helped some or one of you as that is my intention in sharing my stories with you.

Other supplements that I feel help keep me happy are:

  • Vitamin D
  • DHA
  • Caffeine- also a natural fat burner (Bonus!) and yes, some caffeine per day is completely fine!!!

Don’t forget to be awesome friends!!!
xoxoxo-A