Move of the Day – Bicycle Crunch

July 7, 2015July 2, 2015Leave a comment

I firmly believe that if you have a weak core, then you are weak – plain and simple! Nearly every move you ensure proper form your core must be engaged – which is why a strong core is essential! Today’s move of the day focuses on the sides of your core, the obliques. This move helps create the curved waist and supports the core as a whole. When doing bicycle crunches it’s important to remember to keep your lower back on the ground throughout the move. As your twist bring your elbow to the opposite knee, squeezing through your abdominals. Do this 50x when you wake up and 50x before you go to bed and you’ll start seeing results in 4 weeks!

To get your personalize fitness program email maketimeforfit@gmai.com for your free consultation!

How do you make spaghetti squash?

June 24, 2015June 25, 2015Leave a comment

Lot’s of hype on spaghetti squash – but how in the world do you make it? It’s actually very very easy!

What you need:
1 spaghetti squash
Casserole dish (microwavable)
Knife
Water

What to do:
Cut lengthwise the spaghetti squash in half
Clean out seeds – don’t mess with sides just scrape the seeds from the middle
Place halves face down in the casserole dish
Fill with water about .5 to 1 inch so that the face of squash is covered
Microwave for 12 minutes – rotate dish half way through if your microwave doesn’t spin
Now when it’s done it will be VERY hot.
Let it cool and remove from dish and flip the squash face up on a plate. Using a fork, pull the inside of squash to the center and it will come off in little spaghetti strings!
Move these to your bowl and top with whatever you want!

Suggested toppings:
Spaghetti squash and your favorite protein
Garlic & butter
Butter
Butter & brown sugar (yes this makes it less healthy but it delicious! )

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

Make a grocery list!

May 29, 2015May 29, 2015Leave a comment

Often times you hear, eating healthy is so expensive, organic foods are just too much. Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money. It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!

Finding Balance

May 22, 2015May 22, 2015Leave a comment

Often times we are over do it, whether it’s putting in too many hours at work, spending to much time on facebook (pinterest, twitter, instagram), watching an entire series on Netflicks and even fitness.

It’s natural to over do it – we are human but when your hobbies are begin to run your life there is a problem.

Exercise should enhance your life not run it. Don’t punish yourself for a missed workout or if you eat something you probably shouldnt have – it’s about moderation. Make healthy decisions most of the time but don’t forget you are human not a machine! One missed workout won’t hurt you just like one workout doesn’t give you the end results your working towards.

Finding the Middle Ground

If you want your life and fitness habits to work in synergy, then you need to find the middle ground.

The middle ground is where you can enjoy a piece of birthday cake without worrying about how it will make you look. It’s where you can miss a workout and not sweat it. It’s where you can go a day without weighing yourself.

But of course, finding the middle ground is no easy task.

Finding the middle ground isn’t so much about finding the perfect workout or diet as it is about forging the right mindset.

We all make mistakes. We all fail.

The most important thing to remember is how you failed. You must learn from your mistakes as cliché as that sounds.

Find out what triggered you to overeat. Was it stress? If so, what’s causing that stress and what can you do to fix it?

Locate the root cause of your slip-ups and do your best to correct them.

Find what works for you and live a life that promotes health and fitness but remember you run your life!

Email maketimeforfit.com and I help you make time for fit with personalized workout plans and help you reach your goals!

Excerpt credit

Quinoa Pizza Bites

May 11, 2015Leave a comment

Craving pizza? Here’s a way to satisfy your pizza craving without hindering your ultimate goal.
The answer: quinoa pizza bites

I’ve seen a few recipes for these and honestly once you get the basics you can create, change, add whatever ingredients you like!

Here’s what I did:
Ingredients:
1c. uncooked quinoa
1 large egg
1/2 c. sauteed onion
1/2 c. shredded mozzarella (fat-free)
1 t. minced garlic (or garlic powder)
1 T. dried basil
1 t. dried oregano
pinch of salt

Things you could add: sausage, peppers, pepperoni, mushrooms –the list is endless

Procedure:
1.Preheat oven to 350°F.
2. Mix everything together except cheese.
3. Scoop mixture into muffin or mini muffin tin filling about 2/3 of the cup.
4. Top with cheese
5. Bake 15-20 minutes or until golden brown

Serve with marinara sauce for dipping!

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

FIVE tips to get you to the gym

May 6, 2015May 14, 2015Leave a comment

If I don’t go to the gym in the morning it’s hard for me to get the energy to go after work. But getting up in the morning isn’t always easy. Here are some tips that I use that will help you get out of bed and into the gym in the morning!

1. No snooze button
Get out of bed when your alarm goes off the first time. When you hit snooze you may delay just enough to talk yourself into skipping the gym.

2. Lay out gym clothes
The less thinking you have to do in the morning the better! Set out your clothes the night before so you can get up and get dressed!

3. Pack your gym bag the night before
Looking around for your makeup bag or curling iron wastes precious time in the morning. Pick out your outfit [and shoes don’t forget your shoes] and everything you need so come morning, you just need to grab your bag and go.

4. Have a plan
Write a workout plan before you get to the gym. Walking in the gym without a plan can make for a slow start not know which machine to use or what you want to work on that day. Having a plan guides you with directions right when you walk in so you can maximize your time there.

5. Don’t talk yourself out of it!
Things can and will go wrong, that’s just life but remember your goals. Remember your why and talk yourself INTO the gym not out of it.

Good luck! Happy lifting!

For a workout program customized to your goals email maketimeforfit@gmail.com!

Them legs though!

April 24, 2015April 24, 2015Leave a comment

Hi there! Have a special event coming up? Wanna have legs to show off in the summer time?? No matter what the reason – if you want the lean out your legs – here are three of my favorite moves to do just that! Try these in a circuit 12x each (each leg on RDLs and lunges) and followed by 50 jumping jacks. Try to that 3-5 rounds!

**Maketimeforfit assuming no responsibility for injury prior, during or after workout moves. Only exercise if you are in good physical shape and approved by a doctor.

Good Habits are Contagious

April 7, 2015Leave a comment

Great news–good habits are contagious and once you have gotten into a healthy routine with regular exercise and healthy eating, it can have a positive effect on your friends, family and co-workers.

HOWEVER – bad habits are JUST as contagious!

You must surround yourself with like minded people in order to succeed. It’s so easy to get tempted and to have people that aren’t trying to live a lifestyle like you are – it makes it difficult to stay on track!

Find a support group, a workout class, siblings, whoever – as long as they will help keep you accountable!

Tupperware Life

March 27, 2015March 27, 2015Leave a comment

Living a healthy lifestyle takes a little planning, time and preparation. In the super fast paced world we live in everything is thing “go go go” and planning takes a back seat. Some simple tips that can help you continue to ready healthy on the go!
•Make extra
When you do have time to cook dinner, cook enough for 2 extra meals. It’s just as easy to make a piece of grilled chicken as it is to make 4.
•Staples
Have things you like in the house as ready go-to’s. For me I like string cheese, clementines, bananas, grapes, edamame, fresh spinach and hard boiled eggs.
•Pack early
If you pack a lunch or dinner the night before you can just grab and go. Way easier than frantically putting things together lat minute.
•Single servings
When you store your left overs store them in meals. Don’t put all the chicken breats together, but rather the chicken, edamame and rice. Again making it easier on yourself in the long run.

So I bring my lunch and sometimes dinner to work with all my Tupperware. But if your health is important to you, you find ways to make it work. Plus, you can save a ton of money but not eating out! 👏👏👐👍👌

Booty for your Boo

March 18, 2015March 18, 2015Leave a comment

I got married in July 2014 and I definitely wanted to have the right curves in the right places! So whether you’re getting married and want to have that nice round booty in that perfect dress or you are getting ready for date night or even better you just to look in the mirror and check yourself out – here are some moves to help you get that booty!

Try these moves to help shape your booty for your boo and to look fabulous in whatever you wear!