Why are you not seeing results?

Often we get caught up with in the instant gratification. You can post a picture online seconds after you take it or you can Google the answer you any question you may have.But somethings can’t be sped up or shortcuts just won’t cut it. Your health is one of those things.  Good things take time, and great things take consistency.

Some reasons you may not be reaching or maintaining your fitness and lifestyle goals.

  1. Fail to plan then plan to fail
    It takes a little bit of effort but a little planning goes a long way. When hunger strikes, the last thing you want to do is make food. You want something easy and quick. Try making salads in a bag or jar so you have a go to snack or meal easy and ready! Planning ahead will help you stay on track and not worry about making a poor decision! Plan your meals out for the week on a Sunday and you can prevent yourself from making hasty choices when hungry!
  2. Share your fitness goals!
    Eating healthy is so much easier as a team than as a individual. Share your goals with your friends and family and work together!
  3. Eat Protein
    Try to incorporate protein into every meal, especially if you have increased your workout routine. Protein helps rebuild your muscles so feed them properly to get the results you want!
  4. Avoid alcohol
    Sometime this is the hardest thing to do! Going out with friends or after a hard day at work you just want a nice cocktail or glass of wine. Be smart and limit your intake to only one drink.
  5. Exercising more to eat more
    No matter what way you slice it you can NOT out exercise a bad diet. Your body needs certain foods for nourishment and you just can’t justify eating an entire pizza and 3 rounds of drinks because you ran 2 miles, sorry it just doesn’t work like that!
  6. Cutting out sweets entirely
    Don’t deprive yourself completely or you are setting yourself up to fail. Keep yourself in check with moderate portions and you can enjoy a treat once in a while.
  7. Eating healthy and living active is a life style!If you keep yourself in check each day you will want sweets and unhealthy foods less and less, your body will stop craving it! Don’t set up a “cheat day” or “cheat meal” just keep consistently eating vegetables, protein and complex carbs and it will be easier to stick to your plan and reach your goals.

Good luck on your journey to healthy living!

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What’s for Dinner? Spaghetti Squash & Shrimp!

I love love love spaghetti squash! It is so versatile and very easy to make – best part guilt free! You can replace pasta with it and reap many benefits from the swap.

“One cup of cooked spaghetti squash only has 42 calories, compared to a cup of cooked pasta with over 200 calories. It only has 10 grams of total carbohydrates, which is one-fourth the amount you’ll get from the pasta. You’ll also get 9 percent of the recommended daily intake of dietary fiber.” Plus it has Vitamins A, C, potassium and calcium.

An easy way to serve spaghetti squash is with some shrimp and tomato sauce.

Cook the spaghetti squash. Here’s how
Devein shrimp and cook for about 3-4 minutes on each side in your  choice of oil (coconut, olive, or regular)
Add garlic to shrimp once you flip the shrimp
Sautee together
Tomato Sauce ( make your own or I’ll get a lower sugar or Simple Truth brand).
Plate shrimp and tomato sauce on top of spaghetti squash and you are good to go!

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August Abs – Day 6 #MTFFplank challenge

DAY 6 #MTFFplank is the side plank dip. Start in a side plank on right arm on the floor shoulder over wrists and hips stacked. Keep your core tight and raise hips high then lower right hip and dip to the mat then back up. It’s important to keep core tight and hips stacked to prevent swaying forward or back.
Challenge:
Beginner: 10 side plank dips each side 3x
Intermediate: 15 each side 3x
Advanced: 20 each side 3x
Pro: 25 each side 4x
We are still in week 1 and just getting started – challenge a friend and get your #augustabs with me! Be sure to #MTFFplank so I can follow you!

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Start today! Email maketimforfit@gmail.com for your personalized workout program!

August Abs – MTFFplank Challenge

Here are days 3, 4 and 5 of the #MTFFplank challenge.

DAY 3 #MTFFplank is the plank shoulder taps. Start in high plank with shoulders over wrists, hips square and in a straight line with your spine. Keep feet a little wider than shoulder width and a neutral neck don’t look down or up. For the shoulder taps alternate tapping right hand to left shoulder and left hand to right shoulder.  SQUEEZE your belly button to the spine and spread weight evenly through the plane hand and feet. Try not to rock side to side.
Challenge:  50 shoulder taps, easy count; counting each tap. Rest for 20 seconds and repeat 4x.

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DAY 4 #MTFFplank is the side plank. Start on with right arm on the floor shoulder over wrists and hips stacked. Keep you core tight and hips high.
Challenge: Hold right side for 30 seconds switch to left side for 30 seconds. Then increase holds by 10 seconds, so 40 seconds each side, 50 seconds, then 60 until you can’t hold it any more!
We are still in week 1 and just getting started – challenge a friend and get your #augustabs with me!

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DAY 5 of the #MTFFplank challenge is the reverse plank. This plank engages your shoulder, triceps, glutes, hamstrings and core.
Start by sitting on the mat place hands under shoulders finger tips to toes and press hips up. Your body should be in straight line with yourweight even distributed. Be sure to keep your hips up by squeezing glutes, hamstrings and core. 
Challenge: Hold for 20 seconds, rest for 20 seconds, then hold for 30 seconds, rest for 15 seconds, then 40 up and 10 rest, 50 and 5 and end with 60 seconds straight. 

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Be sure to tag #MTFFplank so in follow  your journey to get #augustabs!

Start today! Email maketimforfit@gmail.com for your personalized workout program!

Remember to stretch after your workout!

You finish your workout and are ready to walk out the door. Just before you leave you see a few people stretching and you think “I probably should, but i just wait to get home.” Well well well let me tell you that just because you can’t SEE the results of stretching – it is just as important to help reach your goals, whether it’s losing weight or wanting to compete.

Stretching can lead to better posture, fewer aches and pains, greater confidence, and EVEN a cheerier outlook on life (yep! sure can!). Sitting can be hard on your glutes and your back. Stretching helps keep from these muscles from atrophying over time. If stretching hurts – it’s cause you really need it. Breathe through the stretch and imagine your muscle tissues releasing. Practice makes perfect. The more you stretch the easier it is and better you will feel over all.

Here is my cool down stretching routine. Find whatever works for you! I promise with consistent stretching you will feel like a new you!

Walk on treadmill til my heart rate is down (wear a heart rate monitor so you are always aware of your heart rate). Then legs a little wider than shoulder width apart, stretch down feeling it your hamstrings, go to the right side then the left and finish back at center – holding each for about 10-15 counts.

Hip flexors right leg back in a lunge position and press hips forward and squeeze right glute, then straighten left leg and lean forward to feel the stress in your hamstring. I do this 5 times alternating hip flexor and hamstring holding about 8 counts for each stretch. Then do this same thing with the left leg back squeezing that glute and pressing hips forward then straighten right leg out for hamstring stretch on that side, again holding for 8 counts each.

Next I sit on the mat and stretch my glutes by bringing my right ankle to the top of my left knee and you’ll feel that pull in your glutes. The closer the leg is to your body the deeper the stretch. Then do a spinal twist turning to the right – repeat this on the left side.

Then I lay on my back and do some spinal twists with bent knees.

Stretch out my neck from side to side then reach high then I’m done!

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Reference here

Day 2 #MTFFplank challenge – Low Plank

Day 2 of #MTFFplank challenge is the low plank. Just like the high plank keep your weight spread out evenly.  Keep forearms parallel, body in a straight line and neck neutral. The low plank is more challenging because it recruits more of your core muscles to do the work.
Can you do a low plank for 60 seconds?  Challenge friend and get #augustabs together!

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Start today! Email maketimforfit@gmail.com for your personalized workout program!

August Abs MTFF plank challenge

Hey hey – are you up for a challenge?
Each day in August I’ll post a plank variation with directions on what to do. Get your summer abs and tighten up your core with me!  #MTFFplank so I can follow along with you!

Welllll since today is August 1, let’s get started!

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DAY 1 #MTFFplank is the high plank.

Form is key to make planks effective. Shoulders over wrists, hips square and in a straight line with your spine. SQUEEZE your belly button to the spine and spread weight evenly through hands and feet. Keep a neutral neck don’t look down or up.

Now how long can you hold it?
× Beginner – If you are new to planks start off with 10 seconds on and off for a minute repeat 3x

× Intermediate try holding 30-45 seconds rest 30-15 secs and repeat 3x

× Advanced try holding for 60 seconds, rest 10 seconds and increase 70 seconds on, 20 seconds rest and 80 seconds on, 30 seconds off and 90 seconds on, yes 4x – you’re advanced right?

× Pro do a max hold – hold til you can’t hold any more!

We are just getting started – challenge a friend and get your #augustabs with me! Be sure to #MTFFplank so I can follow you!

Start today! Email maketimforfit@gmail.com for your personalized workout program!

Learn the Art of Balance

There is so much up and down that goes on in a day. This is just a little reminder to take things at face value. Slips ups happen. Take pride in your victories no matter how big or little.

Sometimes if I get overwhelmed or frustrated I read this quote and remind myself not to take life so seriously!

“Balance is key. In everything you do. Dance all night long and practice yoga the next day. Drink wine but don’t forget your green juice. Eat chocolate when your heart wants it and kale salad when your body needs it. Wear high heels on Saturday and walk barefoot on Sunday. Go shopping at the mall and then sit down and meditate in your bedroom. Live high and low. Move and stay still. Embrace all sides of who you are and live your authentic truth! Be brave and bold and spontaneous and loud and let that complement your abilities to find silence and patience and modesty and peace. Aim for balance. Make your own rules and don’t let anybody tell you how to live according to theirs.”  -Rachel Brathen

Hope that helps and you have a great day!

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Eating at Work!

When I first moved to Texas my job was during the evening so I was forced to eat dinner at work. Making a lunch is one thing but dinner – I know I had to be smart about what I bring because I’m at work making money not trying to spend it! Plus whatever restaurant I could run to during a break from work would not be healthy!

I try to get a protein, a carb (forget that carbs are bad! Not all are bad!) and a vegetable when I pack my dinners.  I usually stick with fish and chicken for proteins. Throw in some brown rice, quinoa, or whole wheat pasta for my starchy carb. My veggie of choice lately has been Kale. It’s very easy to make and I really like the crunch and flavor of baking it.  Otherwise I go with frozen broccoli, spinach or sweet potatoes.

Eating well is just a matter of planning. It’s hard to throw things together quickly if you don’t have things in the house or you are tight on time.

There are countless ways to prepare chicken, tilapia, and catfish. Find some recipes that you like and make them ahead of time, portion it out in tupperware containers and you’ll learn what works for you!

Good luck prepping!

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Don’t beat yourself up!

I used to get the worst guilt if I missed a workout or ate too much at dinner or even ate a cookie. But it’s important to remember – You are human and you don’t need to be 100% perfect all the time.

It’s simple, try to eat unprocessed foods and if you want a cookie have one maybe two, just not the whole box.

If you put yourself on a zero tolerance diet, you are setting yourself up to fail. Remember the first bite is always the best. Enjoy it then move on.  Don’t beat yourself up if you accidentally splurge!  Just don’t let it ruin the rest of the day.

One bad meal is just that one bad meal! If you crack your phone screen you don’t take a hammer and shatter the rest of it! It’s about moderation. Each meal, snack, dessert are independent of each other so don’t let one bad meal trigger a chain reaction! Plus, the longer you eat unprocessed foods and load up on vegetables the less you’ll crave sweets and other unhealthy foods!

Good luck, happy eating and here’s a quote I like to read if I get off track.

“Balance is key. In everything you do. Dance all night long and practice yoga the next day. Drink wine but don’t forget your green juice. Eat chocolate when your heart wants it and kale salad when your body needs it. Wear high heels on Saturday and walk barefoot on Sunday. Go shopping at the mall and then sit down and meditate in your bedroom. Live high and low. Move and stay still. Embrace all sides of who you are and live your authentic truth! Be brave and bold and spontaneous and loud and let that complement your abilities to find silence and patience and modesty and peace. Aim for balance. Make your own rules and don’t let anybody tell you how to live according to theirs.”
Rachel Brathen
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