Move of the Day – Cable Bicep Curls with Rope Attachment

June 11, 2015June 12, 2015Leave a comment

There are many variations of bicep curls from dumb bells, barbells, resistance bands and of course cables! I like to change up my machines to target the muscles in a slightly different way. Today’s move is done on cable machine with the rope attachment. Now there are even more ways to change up a standard bicep curl on a cable machine by altering the grip and/or the attachment. The rope adds some isolation that I like because it’s not stable and when you get the the top of the move you can get an extra squeeze as you separate the two ends. Try doing this move for 10-15 reps with 4 sets. Don’t let the weights just drop out at the end, go slow and controlled throughout the move!

Get Better Daily

June 1, 2015May 30, 2015Leave a comment

It’s Monday – dreaded Monday. How about changing the way you look at Monday? Yes, the weekend is over and you have to back to work but hey at least you have a job – simple things we take for granted someone is wishing for. So take this a little reminder that everyday is a opportunity for growth! Embrace each day as a opportunity to get better, big or little just improve something. It can be as little as taking the stairs instead of the elevator, reading a few chapters of a book or getting to work early to get ahead on a project. There are going to be bumps in the road but take this a little reminder that no one is perfect and it’s through our failures that we grow! Take advantage of each day a push yourself to grow physically, emotionally, spiritually or mentally. Days will come and go so today try be the best version of you!

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!

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!

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!

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!

No gym partner? No problem!

March 31, 2015Leave a comment

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!

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!