How is your New Year’s resolution going?

February 1, 2015Leave a comment

So it’s February 1st.

Shockingly if you look at this graph from Frobes.com you’ll see more than 36% of those with New Year’s resolutions have already given up!

Are you one of those people in the 36%? I’m not here to patronize just here to remind you that, there’s still time.
It doesn’t have to be December 31st for you to set new goals. That’s all a resolution is really, just a goal.

Here are some ways to get back to achieving your goals!

● Be Specific
Setting a big picture goal is great but having multiple big goals can be a daunting task.

♢Instead of “I want to lose weight” try “I’m going to cut out fast food and candy.”

♢Instead of “I want to read more” try “I’m going to read this book in February, this book in March.”

Narrowing down your goals makes them manageable.

●Be Positive
Often times when we fail we are over come with guilt and fear that we aren’t good enough. Stop beating yourself up so much! Not sure where I hear it or read this quote but I wholehearted agree with it!

One positive thought in the morning can change your whole day

Many things that cause us pain, stress and anxiety in life are simply based on our reaction to them. It’s not the end of the world if you make a mistake – it’s how you deal with that mistake that makes all the difference.

Keep your head up and keep working to your resolutions – Happy February 1st!

Teach kids the importance of exercise!

January 15, 2015Leave a comment

Did you know that children spend more than 7.5 hours a day in front of a screen – TV/Video/Computer.

The majority of kids are not active and not getting enough physical activity. Take your kids on a walk, work out with them, teach them HOW and WHY it is important to exercise daily! Plus teach them the impact food (good and bad) has on moods, headaches and overall well-being. They will follow whatever example you set – so be an example of what you want them to be.

Teaching your kids healthy habits such as daily exercise will help them stay healthy and help keep you accountable! Don’t forget they are always watching!

Turkey Sweet Potato Quinoa Crock Pot Chili

January 13, 2015January 13, 2015Leave a comment

I saw this recipe on my friend’s time line and had to check it out!
The recipe is from here.
I changed a few of the seasoning based on my taste the overall premise is the same. The best part is that it is so easy and makes plenty for the whole family, or since it’s just me and my husband I kept some for leftovers and froze the other half!
Hope you guys like it! Definitely a new staple in our house.

Run less, lose more

January 5, 2015January 5, 2015Leave a comment

Happy Monday! January 5th – lots of resolutions and goals for the new year. As you start or continue your fitness goals – here are some things I’ve learned to help get you seeing results!

I am a runner by heart. I used to not feel like I got a good workout unless I ran. Little did I know that was the reason I hit a plateau and was just staying on that plateau, month after month.

After getting my certification in personal training I began to understand the benefits of cardio in combination with strength training.

Change up your cardio regiment, try incorporating intervals, sprint work, swimming, jumping rope or stationary bike to change up your daily routine. With that and adding a few more strength training exercises you will see results and move away from that plateau! Share your results and tag @maketimeforfit and #maketimeforfit

Why wait until January 1st?

December 28, 2014Leave a comment

Go to the gym.

Go for a walk.

Skip dessert.

Grab an apple instead of party mix.

A recent poll showed that only 59% of people stick to their health and fitness goals! Start incorporating simple steps into your daily routine RIGHT NOW! A healthy lifestyle is an on-going progress – start with easy things and then keep working to add more things into your routine. Goals don’t have to start on a certain date or time – why wait? START NOW!

Give the gift of Health!

December 22, 2014December 22, 2014Leave a comment

Need a last minute gift? What about a gym membership? You are helping not insulting by giving someone the gift of health!

Every new years there 1000’s of resolutions made to get healthy – you can help save someone’s life by helping them keep those resolutions!

Dont be worried about hurting someone’s feelings – you are truly helping them in the long run!

And if you don’t know where to start once you’re in the gym? Email maketimeforfit@gmail.com to get a personalized workout plan tailored to your goals! GET moving in 2015!

This isn’t working…

December 8, 2014Leave a comment

Ever have the feeling no matter what you do, you aren’t getting the results you want? Maybe it’s time to take a look at your routine and see if there are things you can change.

Isolating small muscle groups – Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

Too much cardio can be an issue with many women who are not as comfortable lifting weights or fear they will get too bulky. I promise you; you won’t get too bulky, you need a ton more testosterone and if you aren’t supplementing that – don’t worry.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.

Try super settings moves or adding jump rope, jump squats or a cardio boost between sets.
Try doing full body moves that work both and small muscle groups. Ex. Lunge with over head press, step ups with lateral raise.
For added difficulty try adjusting your balance – the smaller the the base the more challenging the move.

Fight the holiday bulge!

December 1, 2014Leave a comment

Happy December! It’s that time of year where cookies, cakes, pies and any and everything you could ever want is available. It is the most tempting time of the year that can result in a weight gain, on average, of 8-10 pounds.

With the holidays come parties, cocktails and family commitments that prevent you from sticking to your gym schedule and your daily eating routine. Here are a few tips to help keep you from adding to your waist line during the holidays!

Avoid mindless snacking
- It is SO easy to stand by the appetizers table and eat more than a meal BEFORE the meal! So be aware of what you are eating – put food on your plate and walk away
Don’t skip the gym
- It’s important to keep your physical activity up! It’s easy with office parties and relatives visiting to decide to skip — try to keep a routine the best you can – this is the time when you need it the most!
- Just because it’s cold outside doesn’t mean it’s cold in the gym! Battle the cold and you won’t have to battle your jeans!
You don’t need dessert
- Woof – I know this one sucks – but it’s true. If you are full and think I can’t eat another bite – don’t change when it’s time for dessert. And if you feel obligated to have something (which you shouldn’t because it’s your choice what goes in your body) have one dessert, not all of them. You also don’t have to eat the whole thing. Split the dessert or just politely discard whatever is left.
First bite is best
- If there that pecan pie your aunt makes or the cookies your grandmother makes just for Christmas – I’m not saying deprive yourself – just remember the first bite is the best. Don’t go back for bites 5 and 6.
- Eat slowly and enjoy – you are less likely to feel the urge for another and you can completely enjoy whatever you have without feeling the need to over-indulge.

Good luck this holiday season! Remember your summer-time body is made in the winter! You can make it through the holidays without any set backs as long as you stick to your plans and keep moving!

Breakfast is the Most Important Meal of the Day

November 24, 2014Leave a comment

No matter how many times it’s proven that breakfast is important to a healthy lifestyle, people still continually skip it.

If the choice to have breakfast or not the answer is ALWAYS have breakfast.

Now WHAT to have can be up for debate. It is very beneficial for your body, mind and muscles to start off the day with protein. Whether you exercise regularly or just with getting older protein is so important for building muscles and for older folks maintain muscle mass in general! Plus it helps you feel fuller longer and gives you the fuel boost to start the day!

Studies have shown that high protein breakfasts can be linked to weight-loss since you feel fuller long you have less desire to eat carelessly throughout the day.

Here are some high protein breakfast ideas:

Two slices of whole-wheat bread with 1 tablespoon of peanut butter on each, topped with sliced banana. One cup of skim milk to drink. Total: 22 grams of protein.
Strawberry Smoothie: Blend together 1/2 cup of strawberries, 6 ounces Greek yogurt, 1/4 cup of uncooked oatmeal, a drizzle of honey (as needed) and 1/2 cup of skim milk or soy milk. Total: 21 grams of protein.
Mediterranean Sandwich: Whole-wheat pita with 4 tablespoons of hummus, tomato slices, 1 ounce of goat cheese and 1/4 cup of sliced almonds. Have a café latte to drink, made with 1/2 cup of steamed skim milk. Total: 22 grams of protein.
Cottage cheese
Greek Yogurt with fruit and honey
Breakfast Burrito: Corn tortilla filled with two scrambled eggs, sautéed onions, 1/4 cup of black beans and pico de gallo. Total: 25 grams of protein.
Apple Walnut Oatmeal: Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.

Avocado Tuna Salad

November 14, 2014Leave a comment

Here’s a really easy and healthy lunch (or dinner) that takes barely any time to make! Since avocado is fatty and creamy it can easily be substituted for mayo! Whether it’s tuna salad, chicken salad, or potato salad you basically have free range, but here is what I used.

Ingredients:
1 large avocado (or 2 small ones)
Can of tuna
1 tbsp sugar free relish (to taste]
1 tbsp spicy brown mustard (to taste)
1 hard boiled egg (optional)

Viola! Easy as that! Put it on a piece of bread for an open faced sandwich!