How To

My Prego Cardio Workout

Posted by | Fitness Tips, How To, pregnancy workouts, prenatal fitness, prenatal workouts, Real Success Stories, Uncategorized, workout, workouts | No Comments

Staying active and healthy is a huge concern of mine, and should be yours, throughout my pregnancy.  Experts suggest at least 30 minutes of physical activity A DAY for expecting moms.  Exercise and staying active can ease pregnancy symptoms, quicken and ease your little one’s delivery, and is actually healthy for you and the babe!

**Please note that I was and have remained very active before and throughout my pregnancy. I work out for health benefits for me and my baby, not to lose weight or burn extra calories!!  You should always consult your OB before starting any sort of exercise program or routines.  I am not a doctor and what is okay for me may not be in you and your baby’s best interest so please please talk to your doctor before you workout. If you are cleared be sure to drink plenty of water and add extra calories, depending on your trimester, to be sure your babe is getting all the nutrients it needs.**

Here in good old Louisiana, it is already 90+ degrees outside with humidity that will make even the straightest hair frizz like Curly Sue. That being said, I try and get my workouts in before 8:30 or hit up the gym to avoid over heating.  Luckily, or sadly depending on your view-point, I am up at 5 working with clients most mornings so I usually am able to get my workout in before it gets too hot out so I can enjoy the buggy  great outdoors.

Many of you have been asking for an example of a workout that I do so here it is, this is actually what I did this morning.

Not Pregnant? Pregnant but not at the same level? No problem, you can mix this workout up by adjusting the intensity of your jog to a run or sprint, adding more or less jogging time and recovery time, and more or different plyos in between jogging/running segments to adjust for your skill level.

25 minute cardio/plyometric workout:

Equipment: Stop watch and a killer play list to jam to.

  • Warm up: Walk/slow jog. I usually go 2-3 minutes to make sure my muscles are nice and warmed up.
  • The Main Event:  Jog 3 minutes.  Keep stop watch running for the rest of the workout without pressing stop, even if you have to rest
  • Complete Front lunge walk, 20 total steps; 10/each leg
  • Walk remaining time until 5 minute mark, make sure you are breathing deep and recovering from jog
  • Jog 3 more minutes
  • Complete 12 tricep dips (I use the curb to do these on) and 10 push ups
  • Walk remaining time until 10 minute mark,  again make sure you are breathing deep and recovering from jog
  • Jog 3 minutes
  • Complete 15 squats
  • Walk remaining time until 15 minute mark
  • Jog 3 minutes
  • Stop and while walking complete small arm circles 30 seconds one direction, then switch and immediately do the opposite direction with no rest 30 more seconds
  • Walk remaining time until 20 minute mark
  • Cool Down: Walk until you have recovered your breath fully, STRETCH!! (2-3 minutes)

Pregnant or not make sure to drink plenty of water before and after working out! If you are prego make sure you are adjusting your calorie intake to account for the calories you are burning to ensure you are continuing to give your babe the nutrition it needs to keep growing!

Like this workout?? Let me know by liking, sharing or commenting below and I can continue to add more like this on my blog!

Fresh Chicken & Dumplings

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I am always looking for great, fresh recipes for my slow cooker. This way while I am out at late night training sessions the hubs still has a healthy, hot, and home-made meal when he gets home from work. The problem is many of the great recipes I see on pinterest or other websites all include condensed soups as part of the ingredient list. Canned soups are high in sodium and fats, and are highly processed, so I try and avoid them at all costs.

I was delighted when I found this recipe on redtri.com, all the ingredients were FRESH and it seemed perfect for the stormy night we had here in Louisiana last night. And most important it was all in the crock pot so I could have that hot meal ready for my family even though I was on the run all night!

So here it is Slow Cooker Chicken & Dumplings:

crockpot C&D

Ingredients:

3 Large Chicken Breasts, cut into chunks

1 Large Onion, diced

6 Carrots ,peeled and sliced

3 Celery Stocks, chopped

1 tbsp Parsley

1 tbsp Minced Garlic

2 cups Dry White Wine

2 cups Chicken Stock

4 tbsp butter

1/2 tbsp Emeril’s Original Essence

1/2 tbsp Red Pepper Flakes

1/4 cup Heavy Cream

1/4 cup Whole Grain Flour

1 can Ready-Made biscuits (sub for your own biscuit dough to make even healthier!)

In a saute pan, warm 1 tbsp Extra Virgin Olive Oil and add in diced onion.  Heat onion until tender and then add into the crock pot.  In the same pan, brown chicken, aprox. 1-2 min on each side.

Add chicken and all other ingredients into the crock pot except for the biscuits, heavy cream and flour.  Cook on high for 2 hours, or low for 4 hours depending on your timeline.

c&D pot

Once the chicken has cooked for 2-4 hours add in the heavy cream and flour and stir together. Break apart each biscuit into 4 pieces and then drop the pieces into the mixture in the crock pot.  Cover and turn the heat back to high, cook for 45 minutes longer until the biscuits are cooked.  (The biscuits will not be brown, you will know they are down by the consistency it should be flakey not doughy)

Scoop into bowls and serve!

This is such a cozy night type meal and can be made on a tight schedule!

Enjoy!

-Amy

Unhealthy Healthy Food

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There are HUGE misconceptions when it comes to healthy eating, here are my top unhealthy healthy foods you should avoid.

Healthy food alternatives

In my own little bubble as a married person with no children and a good amount of free time, I do my own research on healthy foods and what is best to eat.  As I get further and further into my career as a coach and trainer I am coming to realize that more people than not have no idea the “healthy” food they are buying for their family is not healthy at all.

My lacrosse girls and training clients are always asking me for healthy choices for snacks and meals and I am always surprised at how little they know.  It is so important to read your labels! No matter how healthy you or someone else thinks something is, read the label for yourself.  Remember you want to maximize your nutrient content (good old vitamins and minerals), fiber, and protein when eating. The fiber and protein will make you fuller longer and the nutrients will help your overall well-being; protecting you from illness’ and aid your workouts and recovery, to name a few benefits.

Here are a few unhealthy healthy foods that may be holding you back:

1. Canned Fruit

Many people like the ease and convenience of being able to have fruit ready to pack in their kid’s lunches or to grab and go on the way to practice. What you don’t know is the amount of added sugar inside! Canned fruit can have up to 22 grams of sugar per serving, to give you an idea of how much that is a can of Coke has 39 grams.  You may as well be eating candy…

Substitute: Buy regular fresh fruit.  Wash, cut, and prepare as soon as you get home.  That way it is ready to go and easy to pack.  The extra 15 minutes it takes to prepare is well worth it for your family’s well-being.  I know moms are busy busy but please please remember the health of you and your family is soooo important. Make the time to prepare healthy snack options.

2. Bagels

Even without the cream cheese, bagels are not good for you.  When eating any bread you want to make sure you are eating whole grains.  Many bagels are not whole-grain bagels.  They are high in carbohydrates and low in fiber and have minimal nutrients.  Now add the butter and cream cheese and you are eating a high calorie breakfast that will not keep you full very long at all.

Substitute: Whole grain toast with organic peanut butter.  This new breakfast is high in fiber and protein and will keep you fuller longer than a bagel. And it is delish!!!!

3. Honey

Honey may be natural but natural doesn’t equal healthy.  One tablespoon of honey has 16 grams of sugar in it.  Honey’s sugar complex is half fructose(complex sugar), half glucose(simple sugar).  When adding sugar to your diet you want complex sugars that are harder for your body to break down.  So before you add it to your tea, granola or fruit stop and think if you really need it.  You don’t want to undue they healthy choices you make by adding unnecessary sugar to it.

Substitute: Agave Nectar.  Agave nectar is a natural sweetener as well.  It’s sugar count is similar to honey.  However, Agave nectar is sweeter, meaning you will not have to add as much to get your desired sweetness level, and it’s sugar complex is mostly fructose, making it a better sugar choice.

4. Juice and other sugar drinks

JUICE!!!! Yes I know, juice is healthy right? Wrong.  It is a healthier choice than soda or Kool-Aid but it is not the healthiest option.  Again the sugar content in juice is through the roof! 23+ grams of sugar doesn’t out weigh the nutrients you get from it.  This also goes for drinks like Gatorade and vitamin water.

Substitute: Water and Fruit.  Once again, go for the natural options. Water should be the main drink in your diet.  To be successful in a weight-loss plan or at athletics or to be more focused in life, being hydrated is imperative. Swap out your calorie ridden drinks for water, trust me you won’t miss them once you begin to feel the beneifts of water.   To replace the nutrients you were getting from the juice either eat an orange in the morning instead, or make the juice yourself fresh with a juicer.

Again reading labels can answer so many questions you have about whether or not your food is healthy for you.  When in doubt go for natural, low sugar options.  Don’t believe everything you see on TV, everything can be healthy in relation to a bad option. Take it upon yourself to know what’s best for your family. It should be your #1 priority!

Garlic Roasted Cauliflower

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Try this delish side as part of your next dinner and WOW your family!

Veggies are a magical food. No seriously, they are full of anti-carcinogens, antioxidants, protein, fiber and the list goes on and on. They are a great way to add color, flavor and nutrition to your plate.  I am all about them especially squash, asparagus, potatoes, broccoli etc.  However, Cauliflower is a new veggie for me. Of course I have eaten it in the past, however I never used it in anything I made.  The big white bulk with the green leaves around it at the grocery store just seemed a little too intimidating for me.

Eating Healthy

Okay, time for me grow up and overcome my cauli-fear.  So I did what I usually do and when I have food questions and recipe needs, I went to skinnytaste.com.  Just typing “cauliflower” in the site’s search brought up so many tasty looking recipes, I definitely wanted to go back to grocery store and buy 5 more heads of it.  Anyways I came upon a recipe that seemed to fit my novice status and so I decided to try it.  I tweaked it just a little bit and it was a HUGE hit. My husband went back for seconds and thirds!  Click here to see the original recipe.

Ingredients:
1 Head Cauliflower
3 or 4 Cloves of Garlic Minced
2 Tbsp olive Oil
1/3 cup Bread Crumbs
1 Shallot, diced
1/2 Small Onion, diced
2 Tbsp Shredded Parmesan Cheese
1 Tsp Thyme

1.Cut and clean the Cauliflower. Start with the green, chopping it all off, and then chop the head into quarters and then into smaller florets.  Make sure the florets are similar size so they cook at the same rate.

2.In a large bowl toss the florets and two cloves of garlic in 1 Tbsp olive oil and season with salt and pepper to taste.

3. Spread out the seasoned florets on a cookie sheet and place in oven.  Bake for 20 minutes or until brown, turning/tossing the florets a few times.

4. Meanwhile, in a medium saute pan heat the remaining 1 Tbsp olive oil over med-high heat.  Add in the onion and shallot. As soon as they start to sweat and become softer add in the garlic and continue to saute until the onion becomes translucent.

5. Turn the heat down to low and add in the breadcrumbs, stirring constantly toast until golden brown and remove from heat.  Stir in the Thyme and Cheese.

6. Once the florets are done, place in a bowl or casserole dish and sprinkle the top with the breadcrumb mixture.

Yummm…just typing the recipe makes me want to go make this dish again. And at only 130 cals per 1 cup it is a filling and healthy side dish! It was so good I forgot to take a picture of it so I will leave you with the image of the one from skinny taste’s website, it looks as good as it tastes!

Skinny Taste

 

Stick To Your Resolution!

Posted by | Fitness Tips, How To, New Year Weight Loss, Uncategorized, Weight Loss Tips | No Comments

How To Pick A Resolution That You Can STICK TO!

It is the last day of 2012 and I know many of you are now looking ahead to the new year wondering what you can do to improve your life, your relationships, and most importantly yourself! The sad thing is less than 15% of people who make resolutions actually stick to them! Not to worry, you can be that 15%!! You just need to pick your resolution carefully so you can stick it harder than a McKayla Maroney Vault.

Stick to Weight-loss

A huge mistake people make when setting their resolutions is they are not realistic. If you are 100lbs overweight making your resolution to lose the entire 100 lbs is setting yourself up for failure.  Start small and realistic, something that you can accomplish in a shorter amount of time like 30lbs (which is still a HUGE weight-loss).  That way you can start to see your progress towards your end goal faster which will keep you motivated! Once you reach your goal set another, there is no rule that states there can only be one resolution a year!!!

Another way to stick with your resolution is to make a game plan within your resolution.  Instead of saying you are going to lose weight this year try this; I am going to lose weight by working out ___ times a week.  Making your resolution quantitative can be that extra push that can get you to the gym.  If its Friday and you haven’t worked out the amount of times you set as your goal, you can push through and get in those workouts before the week is up!

Now that you have your resolution, set yourself up for success.  Start a log, write your goal out and set up your game plan. You want to make sure you know exactly how you are going to attain your goal.  If your goal has to do with eating healthier, go through your kitchen and toss the junk and replace it with some healthy options.  If you want to start exercising go join a gym or book me a trainer.  Making your lifestyle changes as easy as possible is what you want to do, the fewer excuses you have the more likely you will be able to keep your resolution!

“Believe in yourself and you are halfway there!”

Happy New Year!!! Cheers!!

-Amy

EAT This Thanksgiving

Posted by | Healthy Eating, Holiday Eating Tips, How To, Nutrition, Weight Loss Tips | 2 Comments

Eat Smart At Thanksgiving To Stay On Track

Thanksgiving Helthy Eating Tips

Holy Guacamoley where did the year go??!! It is the week of Thanksgiving already!!!! Don’t go all  starve-mode on me to “save up” for Thursday, you know that’s not the way. Listen to the cute Pugsley Addams turkey and EAT him, just follow my tips to make sure you do it the right way.

Ease your mind

The week before should be like any other; eat right not less and get your workouts in.  But the day of, before you start cooking or entertaining, have a little alone time! Get up early and go for a 10 minute walk or jog and clear your mind. Think about the fact today is about being thankful for all you that you have in life; family, friends, and your HEALTH.  It’s not just about that fried turkey and stuffing or Mom’s green bean casserole, amazing as they are.  Try to stay focused on the fact you are off work to enjoy your day with the special people in your life and not to add to your waist line!  Not only will you now have a quick workout in, you will be ready to enjoy the day with your friends and family!

A little goes a long ways

Drum roll please…….its time to eat! WOO HOO!!!!

Now I know you all think I am going to tell you to avoid all the fatty foods, but it is Thanksgiving and I am a huge believer in allowing cheat days.  So this is the best cheat day ever!  What I do want you to do is repeat this when you are making your plate, “A little goes a long way”.  Take what you want but just take a little. You should get enough to have a few (2-3) bites of each item not stuffing your plate to the edge.  When you sit down to eat enjoy yourself don’t just hoover your food down! Put your fork down in between your small bites. Enjoy the conversation and take some sips of your wine water. Slowing yourself down will allow your stomach to sense how full you actually are getting and make you feel satisfied before you over do it.

Tidy Up

Okay, after all that build up and cooking the meal is over, the turkey is picked over and there is a TON of cleaning to do.  Don’t follow everyone else and go sit in front of the TV for a nap.  Start cleaning instead! I know you all have gone from loving me to hating me in one paragraph, but trust me.  Your body is tired from eating a heavy meal and tryptophan-filled-turkey, not from actual exhaustion.  After eating a big meal the last thing you want to do is go sedentary or take a nap.  Your body will have all of those carbs to burn and instead of doing that it will store them as fat because you’re not moving.  Cleaning off the table probably will require some trips back and forth from the kitchen and will keep you on your feet and active. Same with doing the dishes.  Your body will start to burn those carbs and tryptophan and the thanksgiving hangover will soon be gone. You will have the rest of the afternoon/evening to enjoy everyone’s company feeling energized and guilt free!!

So now you have no reason to starve in anticipation for your calorie overload and can enjoy the next few days, or if you are having Thanksgiving at your house you now have one less thing to stress out about! Happy Thanksgiving y’all and make sure you EAT!!!

“Be thankful for what you have and you will end up having more. But if you concentrate on what you don’t have, you’ll never, ever have enough.”-Oprah Winfrey

-Amy

Avoiding Fad Diets

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Diets Are Not Made Equal! Follow These Tips To Ensure A Succesful Diet!

We have all done it, in fact according to a new study 80% of all 10-year-old girls have.  I’m talking about dieting.  But with all the options out there how are we all still struggling with our weight?  The sad truth is that the diet industry is a multi-billion dollar a year industry, and the way they keep making money is keeping you as a customer. This means that most diets are not made to keep the weight off (if you do lose any weight). Not only is dieting, especially crash dieting, harmful to your body but it can cause us to become irritable, tired, and if they fail disappointed and depressed.

successful weight loss tips

Don’t feel hopeless about your weight-loss! There are programs out there that work, you just need to pick the right one!  Below are few red flags you can look for so if your diet includes the following, I would highly suggest you researching another program!

1.Seceret Ingredients/Miracle Results

There is no such thing as a secret fat burning miracle! No raspberry extract thing, no magic pill. No matter how bad we want it, it just doesn’t exist, sorry to burst your bubble.  Most of these pills or cleanse drinks cost big money and promise 1-5lbs weight loss a week.  These are all big red flags. Trust me if these worked everyone would be on them so save your money and run (literally) the other way!

2. Fasting

Here is my problem with fasting; there are no long-term results from starving yourself and you can cause serious damage to your metabolism in the process.  If you are serious about successful weight loss than look for a long-term plan!  Drinking only “lemonade” for 10 days(if you can make it that long) surely will cause you to drop a few pounds but what happens when those 10 days are up? I can guarantee that your first meal will be a huge and unhealthy one followed by another and another. Also, the damage you have done to your metabolism is huge.  When you fast, or even just eat a very small amount, your body goes into starvation mode.  This is a survival technique we all have; your body will store anything you put in it to help protect it against starving to death.  When you starve yourself you are actually training your body to store fat reserves instead of burning them, which is what you want when you are trying to lose weight.  So bottom line fasting is not a good option if you are serious about your weight loss.  Amy’s Tip: Look for programs that teach healthy habits that can guide you long-term.

3. Diet Food

Most People know that diet soda is not good for you, so why is everyone so convinced that diet or lite food is any better??  Diets that include all processed food should be a HUGE red flag.  These are full of chemicals and highly processed ingredients with little nutritional value.  When trying to lose weight you want the most bang for your buck when you eat, in other words you want to feel the fullest on fewer calories.  To do this you will want to fill up on complex carbs (especially fiber) and protein, not chemicals.  Food like Jimmy Dean Sausage’s breakfast sandwiches may only be 300 calories but you can bet that you will not benefit nutritionally from most of those calories and will probably be hungry in an hour or so. Amy’s tip: Eat as naturally as possible and when you do go for food that is pre-made READ YOUR LABELS and make the most of your calories.

4. Heavy Restrictions

If I am told I can’t have something, I will want it immediately.   For me, and most people, heavy restrictions like only being able to eat fruits and veggies for days is very very hard to do.  When you are about to go on a diet that involves restrictions, like the 17 Day Diet, most people will end up bingeing just as they would on a fast which will lead to weight gain.  This is not a long-term solution and once again you will probably gain the weight back once you are through with the diet as it does not teach you healthy habits to live a normal life with.

 

Moral of the story; there is no easy way out.  To lose weight you will have to change what/how you eat and you will have to change your sedentary lifestyle. My main tip when finding the diet program that is right for you is to do your research; learn about what is healthy for your body, ask a professional like a nutritionist, dietician, or certified personal trainer for advice.  Make sure you are checking sources when you read about a new diet, anyone can write a book but is yours written by a health professional? You want a long-term options that teach you healthy habits, like eating 4-6 small meals a day or eating balanced, nutrient dense meals.  Also look for programs that keep healthy habits positive and exciting, the diet industry wants to keep you heavy and so they make being healthy look expensive, miserable and hard but trust me it’s not!  Fresh, healthy food is delicious you just need the right recipe.  Working out is stress relieving and endorphin producing, you just have to find the right routine, class, or trainer for yourself. As I talked about in my last blog, keep a positive attitude and stay confident in yourself.  You are stronger than you think!

“Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”-Chinese Proverb

Baked Cinnamon Pumpkin Donut Holes

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Try This Great Healthy Recipe For Your Next Dessert or Breakfast Treat!

I came across this recipe on Pintrest and decided to make them for a Pintrest Party I went to this past weekend. They turned out really well and I can’t wait to make them again!! Even though it was pretty healthy from the start, I tweaked it a little to really make it something you can feel great about eating and feeding to your family!  Click here for the original recipe I pinned.

The ingredients:

  • 1 3/4 cup Whole Grain Wheat all-purpose flour
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/8 tsp. ground cloves
  • 1/3 cup vegetable oil
  • 1/2 cup brown sugarHealthy Eating
  • 1 egg
  • 1 tsp. vanilla extract
  • 3/4 cup pumpkin
  • 1/2 cup milk
  • 1/2 stick unsalted butter or margarine, melted*
  • 2/3 cup sugar*
  • 2 tbsp. cinnamon*

*Used for the cinnamon sugar coating at the end.

The Whole Grain Wheat Flour is a little more expensive than all purpose flour but your donut holes gain so much nutrition from upgrading this one ingredient! Whole Grain Wheat flour has almost twice as many vitamins and minerals as white flour and doesn’t contain the harsh chemicals that processed White Flour contains.The texture of the batter will not be as smooth but after it is all baked you will never notice the difference.

Okay enough about my health tangent, here’s the how to:

  1. Pre-heat the oven to 350° and coat mini-muffin pan with non-stick spray. (I didn’t have a mini muffin pan so I used my cupcake pan only filling each one up a quarter of the way)
  2. In a Medium Bowl mix your dry ingredients; Flour, baking powder, salt, cinnamon, nutmeg & cloves
  3. In a large bowl mix your “wet” ingredients: Oil, Egg, vanilla extract, brown sugar, pumpkin, milk
  4. Slowly mix in your dry ingredients to the wet ones. Do not over mix, like I said the batter will not be as smooth as you may be used to if you used whole-grain wheat flour.
  5. Pour into muffin pan and bake in oven 12 minutes or until done in the middle.
  6. Melt butter in a micro-wave safe bowl and mix cinnamon & sugar mix in a separate bowl.
  7. Let holes cool to the touch and then dip in butter and roll in cinnamon sugar.

Healthy eating

These were great at the party and would be great for the morning with some coffee.  They are about 70-80 calories per hole, depending on how much butter and sugar you coat them with so you can feel great about eating a satisfying sweet treat without blowing your whole week!  I’m definitely making theses again, maybe with some chocolate chips  in them next time!  Pumpkin is such a great ingredient to add to your fall dishes, not only for the fall taste they give, but for the nutrients they put into everything!! So get some Pumpkin and start baking!!!

-Amy

P.S. I apologize for the lack in quality of my food pictures, I am new to this so I promise they will be way better the next food post I do 🙂

Be HOT This Halloween

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Follow This Quick at home Workout 3-4 Days A Week To Go From Flab To Fab for Your Costume!

Trick or Treat!! It’s that time of year where girls can dress scandalously and the guys can go shirtless to parties.  We are now less than three weeks from Halloween and unless you are planning on being a pumpkin, you may want to start thinking about slimming down and toning up to look your best in your Halloween costume! Now I know you are thinking 3 weeks is not a lot of time to do any major work, but trust me it is! Follow my quick workout once a day, 3-4 days a week and you will see results before the pumpkins on your porch go bad!

The trick is to go through the exercises in order and then repeat them 2-3 times for 2-3 sets.  The treat will be you looking HOT for Halloween!

Exercise 1: Lateral Arm Raises (12 repetitions)

How To: Start by standing with your feet shoulder width apart with a soft knee and your arms down at your sides. Hold onto light hand weights or cans if you don’t have weights available. With your arms straight, raise your arms out by your sides to shoulder level and lower back down.

Exercise 2: Over head shoulder Press with Squat (12 reps)

How To: Start with your arms bent and hands, holding weights, are right by your ears. Squat down and on your way up raise your hands over head.  Lower hands back to ears and squat down.

Exercise 3: Forward lunge with bicep curls (10 reps on each side)

How To: Start with your legs together and arms down at either side, palms facing out with weights or cans in hand. Lunge forward with one leg and curls hands up to shoulders. Push back and return feet and arms to the starting position.  Repeat on the other leg.

Exercise 4: Plank (45 second hold)

How To: Get into a push up position on your elbows.  Pull your belly button to your back and squeeze your hinny!

Exercise 5: Hill Climbers (60 seconds)

How To: Get into a push up position. Pull one knee at a time in toward your chest and then place foot back on ground, repeat with other foot. Try and “climb” as fast as you can while maintaining a flat back push up position.

This fast, full body workout will get you into shape fast and only take 15-20 minutes out of your busy schedule! Repeat this routine 3-4 times a week and make sure to stretch!! You will be taking that costume from frumpy to sexy in no time! You may just want to wear some lingerie and animal ears and call it a day!

Good Luck with your workouts!!

-Amy

Breaking the Fat Bank

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Are You Treating Your Body Like A No Limit Credit Card or A Savings Account? Weight-loss tips

Lets be honest, our society is all about the bigger and better. Most people are in debt over buying things they just can’t afford.  Maybe their fav celeb or athlete had it, or they thought it would make them feel better, like in my case, a pair of really beautiful shoes only can.  Any way you spin it, people are over stretching their budgets and getting in way too deep.  And whether or not we’d like to admit it, this same kind of selfish and momentary thinking is happening in other places than our bank accounts. You guessed it people, I’m talking about our body!

We all have said it, “I don’t care how fattening what I eat is, I want it so I am going to have it!!” Next time you start to say this, stop for a moment and think of what you are actually doing.  What else have you had today? Have you exercised today? If so how much? Think of the calories you burn vs. the calories you take in as your account balance.  If you continue to spend (eat poorly) and you’re not making any deposits (burning calories or eating healthy) how can you not expect to get into the red with your weight?

I don’t care what your genetics are or what your age is, this accountability-type of thinking will lead to a successful weight-loss plan.  When you stop thinking about The Jones’, who in our case are Tom Brady and Giselle, and instead think about what you can be doing differently to solve your problems and I promise you will start to see improvements.

Like all things in life, it’s all about a balance that works for you. For example, I may have one or two meals a week with the hubby in which we have some less than healthy items like pizza or cheese burgers.  The reason I am not breaking my bank, or splitting my pants for that matter, is because I try to make healthy choices for my other meals and I make sure to hit the gym a few times a week.  Please note that I am not trying to lose a significant amount of weight right now either, I want to maintain.  You need a balance that works for your body and your weight loss goals.

If your goal is weight loss, you would want to make sure your savings(Calorie burning and healthy eating) is much higher than the spending.  Try saving up and only spending on one thing for that week, like a great desert one night.  Knowing that you get to have that splurge once a week may make saving up for it easier.  Think of it as you are trying to save up for that amazing dress for a party and so you skip going to the movies or cook at home instead of eating out.  The outcome is you get that dress and will be looking fab at the party! Who cares about that movie you missed?

When we start to look at weight loss in a different way, like balancing a check book, it may start to look like an attainable feat.  Just take it day by day. Keep a daily balance by writing it down in a log, I called mine “Bringing Sexy Back 2011” when I was going through my weight loss journey (Gotta keep it fun right? #ILoveJT).  Just remember if you go out of balance one day it doesn’t mean your week or month is ruined, let it go, learn from it, and move on!

You miss 100% of the shots you don’t take.-Wayne Gretzky

-Amy