Stay on track even when dining out

July 10, 2015July 2, 2015Leave a comment

Headed out for dinner? Here are some tips that can help you stay on track with you fitness lifestyle goals!

One tip I use when dining out is to order half my meal. Just ask the server to box up half for you before you get it.
You’ll be surprised how much food half is, and you trick your brain because when you clean your plate you won’t feel terrible afterwards!

Another tip I use is to always get the side of vegetables! Fries have zero nutritional value, just don’t get them -you’ll be OK I promise!

You know you can order those veggies dry? They won’t be raw but they won’t use a half a stick of butter when sauteing them.

This is half of my dinner from the other night

I got a chicken caprese sandwich with a side of zucchini and squash. That doesn’t look like half a meal does it? Portion sizes are outrageously large in restaurants and often times our eyes are way bigger than our stomach! Go to the restaurant with the mindset to order half and you’ll get to enjoy your meal without the guilt! PLUS you get leftovers!

Need a workout program? Start today! Email maketimeforfit@gmail.com for a free consultation to get your personalized workout program!

Move of the Day – Single Arm Bent Over Row

June 16, 2015May 30, 2015Leave a comment

One of the most tried and true back moves out there today – the single arm bent over row, also know as the lawn mower row. This can be done using a bench too, where you rest your knee on the bench opposite of the arm you are working and with a flat back, row up. Don’t use momentum. I like this move to because you isolate your lats and rear delts and can really focus are target the muscles. When you row up squeeze for 1 count at the top and release back down. Try this as a drop set, so you as decrease reps, increase weight.
15x, 12x, 8x – that means – do 15 times (reps) on each arm then 12 reps each arm then 8 reps on each arm. You don’t need to break between sets and your break only needs to be as long as it takes you to switch weights.

Move of the Day – Butt Kick Series

June 2, 2015June 2, 2015Leave a comment

After I do a heavy lift on leg day I like to finish with some smaller muscle groups to really get that burn! I promise you if you do these three moves you will feel the burn and help shape a nice round booty!

1. Fire Hydrant – in a dog plank lift on leg laterally keeping knee bent. You’ll feel this is your abductors and your obliques!

2. Donkey Kick – in a dog plank extend leg out and raise to be in line or above your back. Remember to squeeze it as you extend.

3. Straight Leg Lift – in a dog plank extend leg out and lift it up and down squeezing into your glutes at the top. This move will help you lift your booty and strength your hamstrings!

Do each of these moves 25x on each leg…4 times! Alternate sides and I PROMISE you will feel that burn. The results will be worth it!

For a more advanced version add a resistance band – example here

And for you own personalized workout program email maketimeforfit@gmail.com today!

Invest in your health

April 13, 2015April 13, 2015Leave a comment

Many of us wake up and think “today I’ll be healthy, no junk food, I’ll get a salad for lunch, and I’ll get a workout in.” But as you go about your day, things change up a little. It’s a co workers birthday and lots of (delicious) cake flowing around the office. Or you get slammed and have to order pizza because you don’t have time to get lunch. Then you decide to just pick up Chinese food on the way home because you don’t feel like cooking and the gym? Ha no way, not today!

Once you realize that everything you put into your body will effect not only the way you look but the way you feel, you will be more careful or your food choices. “It’s too hard to plan ahead and really expensive to eat healthy.” Not really – when you think of how much you spend on fast food each week and not to mention the money you’ll be spending on medical bills as you get older.

There is no price for a healthy life and you are in complete control of it! Not to say you have to make every meal and go to the gym every day – just be aware of what you are ingesting and how much you’re exercising. Take pride in yourself and fuel your body with the right stuff!

Start today! Email maketimforfit@gmail.com for your personalized workout program! I will work with you to fit a program into your busy schedule!