You don’t know who’s watching

March 21, 2017August 2, 20201 Comment

Updated: August 2nd 2020

Working out is apart of my daily routine. I’ll go train clients at my boot camp (click here for info on that) and pre-covid I’d slide into the office at least Tuesday and Thursdays and work at my other job at Fox Sports Southwest. I’d always get up and workout in my garage those days. My life was set up where my workout is a part of the day. It’s built in. It does help I have equipment in my garage but honestly you don’t need much to get a good workout! Through two pregnancies my schedule and workouts didn’t change much. Of course the intensity changed but I was consistent.

One minute of exercise is more than zero.

I want my kids to see how much I value my health, physical fitness and mental fitness. They will grow up seeing my work ethic and my lifestyle. I want to live as long as I can to see them have kids and their kids have kids! So I take care of myself, eat well, sleep enough and have fun.

Here is a simple workout format you can use and incorporate ANY body weight exercise in.

Exercise 1 & 2 10 reps of both then-8 reps of both-6-4-2 (run, jump rope, high knees)2-4-6-8-10

Example exercises:

Squats & Pushups – run .25 miles

Lunges & Tricep Dips – 100 jump ropes

Superman pulls & Straight leg situps – 100 High knee

If you have dumbbells you can add different moves and modify as you wish! It doesn’t have to be complicated!

Why are you not seeing results?

September 9, 2015Leave a comment

Often we get caught up with in the instant gratification. You can post a picture online seconds after you take it or you can Google the answer you any question you may have.But somethings can’t be sped up or shortcuts just won’t cut it. Your health is one of those things. Good things take time, and great things take consistency.

Some reasons you may not be reaching or maintaining your fitness and lifestyle goals.

Fail to plan then plan to fail
It takes a little bit of effort but a little planning goes a long way. When hunger strikes, the last thing you want to do is make food. You want something easy and quick. Try making salads in a bag or jar so you have a go to snack or meal easy and ready! Planning ahead will help you stay on track and not worry about making a poor decision! Plan your meals out for the week on a Sunday and you can prevent yourself from making hasty choices when hungry!
Share your fitness goals!
Eating healthy is so much easier as a team than as a individual. Share your goals with your friends and family and work together!
Eat Protein
Try to incorporate protein into every meal, especially if you have increased your workout routine. Protein helps rebuild your muscles so feed them properly to get the results you want!
Avoid alcohol
Sometime this is the hardest thing to do! Going out with friends or after a hard day at work you just want a nice cocktail or glass of wine. Be smart and limit your intake to only one drink.
Exercising more to eat more
No matter what way you slice it you can NOT out exercise a bad diet. Your body needs certain foods for nourishment and you just can’t justify eating an entire pizza and 3 rounds of drinks because you ran 2 miles, sorry it just doesn’t work like that!
Cutting out sweets entirely
Don’t deprive yourself completely or you are setting yourself up to fail. Keep yourself in check with moderate portions and you can enjoy a treat once in a while.
Eating healthy and living active is a life style!If you keep yourself in check each day you will want sweets and unhealthy foods less and less, your body will stop craving it! Don’t set up a “cheat day” or “cheat meal” just keep consistently eating vegetables, protein and complex carbs and it will be easier to stick to your plan and reach your goals.

Good luck on your journey to healthy living!

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!

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! 👏👏👐👍👌

Teach kids the importance of exercise!

January 15, 2015Leave a comment

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!

Dessert: Skinny Pumpkin Cheesecake Brownies

September 27, 2014September 27, 2014Leave a comment

NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

Remember living a healthy lifestyle doesn’t have to boring and plain! Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Sunday BUNSday

August 24, 2014August 24, 2014Leave a comment

Happy Sunday! If you can’t make it into the gym today don’t worry, I got you!

3-5 rounds of this booty blasting routine will keep you on track and best part, it will take at MOST 35 minutes of your day! Get everyone involved family, friends and neighbors!

Pin, share, tag your friends and tackle this Sunday BUNSday workout!

Kale Health Benefits

August 4, 2014Leave a comment

In the previous post Snack time: Kale Chips I gave step by step directions on how to make, a personal favorite of mine, kale chips. I came across this article about the many healthy benefits kale has and figured I’d pass it on! #eatkale

10 health benefits of kale from http://www.mindbodygreen.com

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

For this article and more on healthy living visit: http://www.mindbodygreen.com/

Blueberry Vanilla Smoothie

July 20, 2014Leave a comment

Blueberries are FULL of antioxidants which are essential to a healthy body! Blueberries are good for your cardiovascular health, brain health and can help lower cholesterol. After a workout blueberries give your body want it needs to replenish all the essential nutrients you burned during your workout.

This shake is light but filling and not to mention DELICIOUS! You can leave out the protein and give this to your kids as a healthy dessert or snack!

It’s super easy to make!

Pin the recipe and share it! Hope you enjoy this and much as I do!

What are some of your favorite smoothies? Leave it in the comments!

Family Fun for a Good Cause!

July 1, 2014July 1, 2014Leave a comment

Join us on Saturday, November 1, 9:00 a.m. at Bluemont Park located at 329 N. Manchester St. Arlington, VA 22203 for a Family Fun Run and Dog Walk all to support Paws2Care. The organization helps children battling cancer, children with special needs and children of wounded warriors.

Beamer the Therapy Dog is on the Nationally Certified Pet Partners Therapy Team. He visits children in hospitals offering some fun and laughs! Come out and support this wonderful cause and get your whole family moving! It’s a win win! Don’t miss it!

CLICK HERE to Register today!!

Here is Beamer with some of his friends!