New Year, New Goals

Hey hey! I’ve had this page for a while now and my hope it to be more consistent on this blog!

To kick off the year I want to remind you that you have to do the work CONSISTENTLY to get anything you want. If that’s career related, fitness related, mental health related, spiritually – you need to keep consistent.

What does consistency look like to you?

It is subjective – of course. But for example take fitness goals. Instead of setting a goal to lose 10 lb maybe set a goal to go to the gym three times a week and 10,000 steps everyday. Consistency is the plan.

Maybe you want to work on your mental health in 2022. Consistency could mean meditating every morning for 5 minutes when you wake up. Or maybe you meditate 30 minutes three times a week. You dedicate 10 minutes a day to read a self development book. There are so many options and ways to reach goals but the only way is through consistency.

So here you have it and my goal for 2022 and this blog it’s to post once a week. Sometimes workouts. Sometimes motivation. Sometimes recipes. A little bit of everything. And maybe a little postpartum thrown in for fun since I’m in the thick of it with my 1 month old.

Drop me a comment and tell me what your goals are and what your plan, your consistency will be to reach that goal!

Tuesday Challenge

Tuesday challenge coming your way!
Kinda like this idea so let’s keep it rolling all year!

Comment your time in the comments or tag me in IG and then tag someone to challenge! 2021 we are getting better together! #accountability

5 rounds of 5 reps each
5 hand pushups
5 sit ups
5 squat jumps
5 burpee (pop tart no chest to ground)
5 jacks

5 Stretches to do every day

Stretching is CRUCIAL to keep your body moving and active. Let’s be honest you don’t to move or exercise if you are achy and stiff. Here are my top 5 stretches to do EVERY DAY. While it important to incorporate different stretches, if I had to narrow it down – these 5 would be the winners!

  1. Towel Stretch – Focus: Hamstrings 
    • Using a towel make a U shape and place your foot in the middle of towel. Lay on your back bring leg up and pull on either side of towel pulling toes towards your face.
      • Hold this for about 10 seconds, release for 10, then 20, release for 10, then 30 and release for 10. Repeat on other leg.
      • Bonus stretch – You can also you go to a glute figure 4 stretch here too!
  2. Frog stretch – Focus: Hips
    • Start on all fours then widen your legs so the floor is pressing them open. Sink back into your hips and fold head toward arms.
      • Hold this for 30 seconds, release for 10, then 45 seconds, release for 10, then 60 seconds and release for 10.
  3. Glute Bridges
    • Lay on your back and keep feet close to glutes. Drive hips up high squeezing your glutes the whole way especially at the top to of the move. 
      • Do 8-10 reps and then hold for 5 seconds – repeat 3x 
  4. Super[Wo]mans
    • Lay on you stomach extend arms over head, with thumbs up lift legs and upper body off floor. Squeeze back, glute and hamstrings to lift limbs as high as you can. Hold for a second then back down. 
      • To get a little add a lat pulldown at the top of the stretch
  5. Hip Flexor Stretch
    • Keeping a 90 degree ankle push the leg on the ground forward by tucking the hips forward. Don’t lean forward creating a larger than 90 degree angle that can put pressure on low back. What you may do during yoga a yoga flow is different this stretch. Take 3 full breaths in through nose and out your mouth trying to empty lungs completely! 

Why stretch?? Stretching helps with so many things and mainly flexibility. Stretching allows you maintain full range of motion. You to keep your muscles long and loose and ready to react for any load you put on your body. Stretching can also improve posture, pain, soreness and improve performance. 

Want more? Shoot me an email and I’ll be happy to get you started!

Hi again!

Hey everyone! It’s been a little while since I’ve updated this page but I have big plans to bring it back to life!

First let me reintroduce myself! My is Jessica Armstrong. I’m 33 years old with 2 kids, Apollo and Theo, who are 3 and 1 years old respectively. My husband, Anthony, and the boys live about 40 miles north of Dallas, Texas in McKinney. Anthony and I are both personal trainers and love to help others.

Everyone is busy and we certainly are in that same category. In addition to our personal training schedule we have others jobs. I work for Fox Sports Southwest as a producer covering the Dallas Mavericks and Anthony is a Real Estate Agent.

The reason behind MAKETIMEFORFIT is just as simple as it sounds. Make time for IT. We believe your health is your wealth. In this current state of Covid19, it’s certainly ringing true even louder than before!

Workouts don’t have to take 2 hours at a gym. Or be something you don’t like to do. You don’t like running, even dread it? Then don’t do it. Fitness is fun and should be enjoyable! Yes it can be uncomfortable at times pushing yourself to get stronger or faster but big picture, WE ALL NEED IT.

So thanks for following along. Hopefully we can be a resource for you in the fitness world and inspire you to make your health a priority and a part of your everyday life.