You are what you eat!

I’m a little behind on my goal of posting 2x a month but here I am back at it!

There are a lot of benefits to the “fitness influencer trend” – What I eat in a day! or What I eat Wednesday. It’s great for ideas for snacks or meals you may not have thought to try. New recipes, more options. But also – at the end of the day it’s just that IDEAS.

If you and I ate the same thing we would still look different! Our bodies all burn calories differently, metabolize foods differently and so many other things come into play! YOU ARE YOU and you don’t need to be anyone else!

On vacation I am not going to eat what I usually eat but it’s also about the basics I usually stick with! Focus on protein at every meal – add some veggies and fruit then maybe I add dessert and a drink (or 5). Vacation is supposed to be disruptive in a sense. You get out of your routine to relax, explore, learn and try new things! One week of indulging isn’t going to throw your goals off track – it may even help and prevent a binge later on!

SO my tips for enjoying your vacation – do what you want, eat what you want and when you are back, jump back into your routine and keep it moving!

I’ve said it a million times – “We are what we repeatedly do!” (excerpt from the Aristotle quote “We are what we repeatedly do, therefore excellence is not an act, but a habit”)

Consistent habits OVER time make you who you are, not a few days away!

Habit Stacking

It’s February and the initial excitement of the new year has worn off. Are you still on track for your goals? Have they changed?

Regardless of your goal to lose weight, read more, go to bed earlier — instead of setting a goal, set a plan!

How can you make sure you floss every night? Make sure you floss when you brush your teeth.

Read before bed? Put your book on your pillow and read 2 pages right when you get into bed.

Drink more water? Drink a glass while you make coffee or microwave your oatmeal.

Staking habits with a current habit makes it easier to ADD an additional habits. Soon they will just be incorporated into your daily routine.

Do you have a daily routine?

If you want to know more about habit stacking and a great book about habits – I highly recommend the ATOMIC HABITS by James Clear.

Comparison is the stealer of joy

I’ve heard this quote before after my second pregnancy and birth and it really resonated with me.

Comparison is the stealer of joy

There is zero benefit to compare your life, journey, status, looks, career, circumstances… Whatever to someone else. It really serves no purpose. Everyone is dealt a different hand and everyone has their own insecurities and worries.

With social media is it easy to go down that rabbit hole, thinking someone has it better than you, or if I could just do this like them my life would be better. No joy comes from comparing your life to someone else’s.

Here are some tips to keep the focus on where it should be .. YOU

  • Wake up and tell yourself 3 things you are grateful for
    • When you focus on the skills, knowledge and things you have it helps provide perspective
  • Celebrate big and little wins
    • You got a hot cup of coffee for the first time this week — celebrate it!
    • You got through a to do list — celebrate it!
    • You got an award at work — celebrate it!
    • Don’t be so quick to move to the next thing and celebrate all wins!
  • Be your own biggest hype person
    • If you don’t cheer for yourself root or believe in yourself you can’t expect someone else too!
  • There will never be another you, you are you for a reason.
    • You have skills, knowledge and life experiences unlike anyone; even your siblings.
    • You are meant to be you — embrace what makes you you!

Live your journey, on your timeline because the only thing you should compare yourself to, is where you started to where you are now!

Go make it a great day!

New Year, New Goals

Hey hey! I’ve had this page for a while now and my hope it to be more consistent on this blog!

To kick off the year I want to remind you that you have to do the work CONSISTENTLY to get anything you want. If that’s career related, fitness related, mental health related, spiritually – you need to keep consistent.

What does consistency look like to you?

It is subjective – of course. But for example take fitness goals. Instead of setting a goal to lose 10 lb maybe set a goal to go to the gym three times a week and 10,000 steps everyday. Consistency is the plan.

Maybe you want to work on your mental health in 2022. Consistency could mean meditating every morning for 5 minutes when you wake up. Or maybe you meditate 30 minutes three times a week. You dedicate 10 minutes a day to read a self development book. There are so many options and ways to reach goals but the only way is through consistency.

So here you have it and my goal for 2022 and this blog it’s to post once a week. Sometimes workouts. Sometimes motivation. Sometimes recipes. A little bit of everything. And maybe a little postpartum thrown in for fun since I’m in the thick of it with my 1 month old.

Drop me a comment and tell me what your goals are and what your plan, your consistency will be to reach that goal!

Tuesday Challenge

Tuesday challenge coming your way!
Kinda like this idea so let’s keep it rolling all year!

Comment your time in the comments or tag me in IG and then tag someone to challenge! 2021 we are getting better together! #accountability

5 rounds of 5 reps each
5 hand pushups
5 sit ups
5 squat jumps
5 burpee (pop tart no chest to ground)
5 jacks

Hi again!

Hey everyone! It’s been a little while since I’ve updated this page but I have big plans to bring it back to life!

First let me reintroduce myself! My is Jessica Armstrong. I’m 33 years old with 2 kids, Apollo and Theo, who are 3 and 1 years old respectively. My husband, Anthony, and the boys live about 40 miles north of Dallas, Texas in McKinney. Anthony and I are both personal trainers and love to help others.

Everyone is busy and we certainly are in that same category. In addition to our personal training schedule we have others jobs. I work for Fox Sports Southwest as a producer covering the Dallas Mavericks and Anthony is a Real Estate Agent.

The reason behind MAKETIMEFORFIT is just as simple as it sounds. Make time for IT. We believe your health is your wealth. In this current state of Covid19, it’s certainly ringing true even louder than before!

Workouts don’t have to take 2 hours at a gym. Or be something you don’t like to do. You don’t like running, even dread it? Then don’t do it. Fitness is fun and should be enjoyable! Yes it can be uncomfortable at times pushing yourself to get stronger or faster but big picture, WE ALL NEED IT.

So thanks for following along. Hopefully we can be a resource for you in the fitness world and inspire you to make your health a priority and a part of your everyday life.

It’s summertime, remember to stretch!

With summer time around the corner, many people will begin a new workout regime or take their current one up a notch.

With the increased work load on your body it is important to stretch. Your body is only going to perform if you take care of it. And let’s face it, if running, lifting, moving hurts you aren’t going to do it.

Fitness isn’t a once in a while thing it’s a continue processed full of ebbs and flows. Take your victories in stride and your struggles with grace. Just stick with it.

Here are some hip stretches that will help keep your body healthy and ready to go, no matter what you throw at it!

HIP STRETCHES

 

Shoulder Boulders – 5 mistakes when training shoulders

Shoulders can be tough to train because people feel limited with exercise moves. Ok Military press, then what else is there? Lots of people make up moves but shoulders are tricky and many train them wrong!

Here are 5 mistakes many people make and how to correct them!

1. Over working anterior delts – Since they typically carry the heaviest loads, your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts.

Solution – workout chest and delts on different days and be mindful of the secondary muscles you are working out when training larger muscle groups

2. Under working Posterior delts – In the same breath as #1 since anterior delts tend to get too much emphasis, posterior delts tend to get too little. Rear delts assist during lat exercises, such as rows and pulldowns; but if you’re targeting your lats correctly, it’s unlikely that your rear delts are receiving enough work on back or shoulder day to reach their full potential.

Solution – Add rear delt training into your back day or if you train them on shoulder day don’t wait to the end of your workout, mix in moves to target all the heads of your delts.

3. Speed Racer – You lift too fast to make any growth to the muscle fibers.

Solution – Try sitting during shoulder moves to prevent any momentum from legs and isolate shoulders. Or try to add counts to your lifts – 1 count up, 1 count pause and 2 counts down, this will ensure you are properly firing off your muscles.

4. Poor form – Along with speeding through the moves, improper form can not only stall any progress and muscle growth but also can cause injury. Plus, correct form is especially important on shoulder day, because of the ball-and-socket joints’ vulnerability to injury.

Solution – Throughout each set, focus on the deltoid heads you’re targeting, not on the resistance. Work the muscle, not the weight. After reaching failure in a shoulder exercise, don’t cheat to eke out extra reps. Instead, do a drop set, have a partner help with forced, reps or use the rest-pause technique. Quality over quantity, especially with shoulders. Shoulders are smaller muscles so don’t worry if you are using lower weights. Proper form with appropriate/challenging weight will result in muscles growth!

5. Mix it up – You do the same should moves over and over.

Solution  – Try including a different pressing exercise each shoulder workout. Here are three free-weight presses you likely aren’t doing: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level). Or you can perform many shoulder moves with cables or machines and go unilateral. You can also do wide-grip bent-over rows to focus more on your posterior delts. A Smith machine is an effective tool for wide-grip rows; hold each contraction and flex your rear delts. Don’t be afraid to change your grip or tool (dumbbells, barbells, or cables).

For more on this click here

If you want to get a new shoulder routine or a full body monthly program email maketimeforfit@gmail.com. I can help you fit workouts into your busy schedule! Start today!

Physical Fitness is Priority #1

I’ve always been the person to make sure I get a workout in. No. Matter. What. Whether it’s a run, a lift, yoga, whatever, each day I do something to better my physical fitness. Sometimes it’s tough. Sometimes people may think it’s selfish. To me, it’s a necessity. To perform at optimum level you need to take care of yourself first and foremost. I need the endorphin rush I get from my workouts. If I workout later in the day, my body and mind thrive for that rush. I’ve learned over the years that to wake up at 5, 4 or even 3 am to get some type of workout in, is not only worth it for me, but worth for my family and work life.

I read this article and it hits the nail on the head.

Enjoy!

 

MakeTimeForFit – January Fitness

Here’s a great way to keep track of your health and fitness goals to kick off the New Year!

Each day add the challenge to whatever you were planning to do for the day. These challenges, either a workout or nutrition challenge, will keep you accountable throughout the month. Soon you’ll form healthy habits that align with your goals which will lead to results!

Once you complete each challenge post a picture on instagram, twitter or Facebook and tag me @maketimeforfit with #maketimeforfit. I’ll add your name to pot each time and raffle off a MakeTimeForFit T-Shirt at the end of the month. The more you stick with it and post the more chances you have to win!

Happy New Year!

DOWNLOADABLE LINK: JANUARYFITNESS

MTFF_JanuaryFitness