Invest in your health

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!

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Good Habits are Contagious

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!

 
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No gym partner? No problem!

A healthy and fit lifestyle is personal decision. IF your spouse, family, friends, kids are all doing the same it does make it (a whole lot) easier to help keep on track and accountable. Sometimes a solo workout can help you refocus and benefit you not only physically but also emotionally and mentally.

Working out alone gives you some alone time to think about you.

Let’s face it, life gets busy but DON’T forget you are a priority.

That solo workout whether it’s a quick run, a strength training session or a 6 mile jog – enjoy the time because time alone doesn’t happen often! That little alone time will help you to be best version of you – a healthy one!

You can go at your one pace – no partner pushing you faster or slowing you down. You become your own motivation.  Plus, you can skip the chit chat and focus on the workout you are doing.  Running, lifting, yoga, whatever it is you can go with your personal flow and do you!

Choose whatever music you want! Get lost in some music and let yourself take it all in! Sometimes a good jam session is all you need to keep going! Your music, your choice, you call the shots.

So take advantage of some solo time and get a workout in on your terms! You are only trying to get better than you were yesterday, sometimes a solo workout is just what you need!

 
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Tupperware Life

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! 👏👏👐👍👌

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Booty for your Boo

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!

BentKneeHipExtension HipExtensionwithChairAssist butt-kicks StepUp Superman-JustLegs

**MakeTimeForFit assumes no responsibility for any injury as a result of these moves**

Egg sandwich

I love the results I’m seeing from carb cycling – (if you want to know more about that email maketimeforfit@gmail.com). One of my favorite breakfast meals* is this egg sandwich – and it’s super easy to make.

I have an egg poacher (it was 4 dollars from Bed, Bath and Beyond here) and make two eggs with a quick stir and a little water – microwave for :45-1:00 and then put a little ham, cheese and couple slices of avocado the middle. Viola – super easy, and just as quick as a bowl of cereal!

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What are some of your favorite low carb breakfasts?

*I work out in the morning so I usually have a 1/4 c of oatmeal with this for enough energy to get through my workout.

Wedding Shoulders

Like I mentioned in a previous post I am a personal trainer and  got married last July  💍💒

I wanted to have more defined deltoids (shoulders) and no arm fat jiggle! Here are a couple moves I recommend for sculpting your shoulders! 💪💪💪

Whatever your reason try these moves to shape up your shoulders!

Top: Front Raises Middle: Lateral Raises Bottom: Reverse Fly

7s

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But my smart husband helped me out by blocking my arm for the kiss! Definitely a keeper! 👌👌

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Good luck! And check out our wedding photographer , makeup artist, and hair stylist

Remember to check with your doctor before beginning any exercise program.

Slider workout!

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Sliders are all you need for a great full body workout! Sliders cause you to burn more calories during an exercise because it requires you to engage your stabilizing muscles. The more muscles being used during each move which results in more calories burned!

Mt. Climber [advanced: twisting Mt climbers]
Bear Crawl [advanced: add push up]
Scissors
In and outs
Single leg in with wiper
Push ups – all kinds a challenging variations.

Check out my instagram for video examples of some of these moves!

If you don’t own sliders you can use towels on wood for or even paper plates!

Teach kids the importance of exercise!

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!

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Turkey Sweet Potato Quinoa Crock Pot Chili

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.

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