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!

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! 👏👏👐👍👌

Egg sandwich

February 22, 2015Leave a comment

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!

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.

Slider workout!

February 18, 2015February 18, 2015Leave a comment

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!

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!

Weight loss vs Fat loss

September 22, 2014Leave a comment

This question is tossed around all the time. Often times you here females say they want to lose weight but are scared to lift weights because they fear they will get “too big.”

Females don’t produce the same testosterone levels as men so you can lift and lift but it’s damn near impossible for you to bulk up like a huge bodybuilder. So from now on don’t even allow yourself to think that!

Plain and simple: the more muscle you have the faster your metabolism works in a resting state.

Therefore the more muscle mass you have the more calories you burn in a day at a resting heart rate.

Example: Man A and Man B weigh 175. Man A has 10% body fat, Man B 30% body fat. Man A has less body fat (more muscle) will burn more calories naturally in a resting state than Man B with more body fat (less muscle). Dont worry about the number on the scale – worry about your body fat and lean muscle mass.

Ok–youre not feeling it… here’s another example

Take a look at this picture:

A pound of muscle is a lot smaller than a pound of fat – even if you aren’t losing “weight” you can (and will) change your body through gaining muscle!

Focus on FAT LOSS and not weight loss. You may or may not lose a few pounds, but gaining lean muscle and losing body fat will definitely result in you liking what you see in the mirror!

Keep your head up 🙆☝and stop looking👀👀 down at the scale!

Look in the mirror and see how your clothes fit :):)💪👊

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!

Help yourself succeed

March 31, 2014April 3, 2014Leave a comment

This quote is applicable in many facets of life and we can easily correlate it to the fitness world. If you surround yourself with people that have similar attitudes and views on healthy and active living you are more likely to succeed in achieving your fitness goals. If you prioritize spending time with people who aren’t committed to the gym, eat fast food, and regularly invite you to happy hour then your progress will remain limited. It is much easier to live an active lifestyle with people that call you up for that morning run or have found a new quinoa recipe that they want to try with you.

Help yourself succeed by preventing the outside temptations and replacing them with positive ones!