Want to speed up your metabolism?

Who doesn't want to speed up the metab??? Working your lower body can aid in this request! Why? Because all your larger muscles are in the lower body, and when you work those larger muscles, they are broken down and repair to become stronger muscles. Stronger muscles need the extra nutritional support and require more energy for everytime they are broken down and need repair. Now don't run out eat an entire pizza after your leg day, you have to support your body and fitness journey with nutritionally rich foods, but depending on your muscle content, you could be able to eat even more! 

Short on time?

Everyone wants to get their work out in and done. Everyone has a million other things to do and  we are all short on time. If you are short on time but want to get an effective workout in, then you have come to the right place. I like to lift at least 3x's a week, but when I do I don't want to be doing it for an hour working a single body part at a time. No one has time for that anymore. So if I am going to be working out, it better be short, sweet and effective. I thought I would share with you one of the circuits I made up for fun (yes, for fun) that works upper body and lower body at the same time. Some of these require balance so you also engage your core. 3 for the price of one! You want to perform each of these exercises with precision, so don't swing your weights around like a baboon, go slow in each rep to really engage all the muscle fibers you are working out. Slowly count to 8 as you perform the function of each exercise. Because if you are going slower, you engage more muscle fibers making it more effective. I feel that if I go heavier in my weights, fewer reps, with precisions and going at a slower pace, I see quicker results rather than swigning my weights around, going quickly. That can build muscle endurance, but it doesn't build strength as quickly as going slow, and heavy. Enjoy!

Quick Guide to Portion Control

Found this handy dandy tool on Pinterest (find everything on there!) as a quck guide to portion control. That can make a HUGE difference in your diet. Every aspect in you diet has a suggested serving size, but it is so hard to judge and sometimes you just don't have the time to measure out every single item. Here is a rule of thumb (no pun intended!) for portion control if you ever need a quick reference!

Late Night Snacking

Ok, we all know that I am the snack monster when it comes to the end of the night. I am really working hard this year to stop eating past a certain time. This because usually by the end of the day, you should be at your target for calories, plus you don't want your body trying to digest food while your sleeping. Why? Because if your body is spending the time to digest your food, rather than recovering your body/muscles from that day, your body will progress a bit slower. When it doesn't have time to repair the muscles you fatigued that day, they can't repair and become stronger as quickly, plus I feel a bit more tired when I wake up like I didn't get a good night's sleep the closer I eat to bedtime. However, should you be just like myself and find yourself in the pantry at night, go for foods that are higher in protein. Protein helps with muscle recovery anyways, so once those nutrients are in the body, you can put them to work!

It IS Important!

The other night, me and my finace were working out together and after being winded and tire, there was an extra session of cooling down or stretching. At the corner of my eye, I saw my finace pulling up a pillow to crash on the floor. I then told him to get up and come stretch with me and I got the "I don't want to, stretching doesn't do anything anyways." I hear this a lot from people and it is completely FALSE. Stretching has so many amazing benefits for you! Especially after a workout and your muscles are all warm and have blood flowing through them. Stretching helps regulate your heart rate as well as increases your flexibility. Well I know you are thinking, "So what if I am flexible? I want to be fit! Being flexible doesn't make me fit." Well if you thought that, you'd be wrong again. The more flexible your body is, the less aches and pains you will have in your body and joint discomfort. Also, a flexible muscle has more strength potential. As you become more flexible, you can build muscle more efficiently and when you can do that, you become stronger. Your cardio becomes a little easier, every day life is easier as you move through it without complications or having to stop. It is a crucial part fitness that improves your ability to progress in all of your other endeavours. So.....bottom line? Stretch!

Results

To get results or to see change, you can just wish for it or hope that something comes your way. You don't get muscle from watching someone lift weights, and you don't lose the weight by just wanting to lose weight. You really have to find something that you are willing to commit to and do it! Find a workout out or activity that you enjoy and use that to you advantage. If you like playing sports, use that to your advantage by playing longer, harder, trying new tricks or modifying them in a way that works for you and works your body. Go heavier in your weights if  it feels like a breeze when you do a bicep curl or squats. If your already on a fitness journey but you are at a standstill, up the intensity and/ or switch up your routine! You have to push yourself to advance and move on to the next level, to become stronger and over coming your obstacles or whatever is holding you back.

One step at a time

We all have things that we need/want to work on. It's only when we want it bad enough where we actually try to accomplish those aspirattions. But sometimes, when we don't see results like yesterday we get discouraged and give up. DON'T!!! Anything that is worth it, takes time. Whatever your goals may be or your new year's resolutions may be, don't give up! When you make those small changes and baby steps that promote or support your change, it may be gradual and slow but it builds the foundation for success. Going cold turkey, doing too much too fast, unrealistic expectations, etc. can set you up to for disappointment. Once you feel like you have sacraficed or given up all of the things you used to use as crutches in your old lifestyle (whether that was food, tv, sleep, smoking, etc.) and you are going through withdrawals and not seeing fast result, it will leave you feeling discouraged and disappointed. No matter what your goals are this year, stick to them. Provide the tools and create the steps that will support you in your journey long term. Take each day by day, don't get down on yourself when you mess up! Just keep going! Everyone messes up, but the only way to get to your goals is to keep trying.

Complex Vs. Simple

So we all hear it, carbs are BAD! The next day they are good. Here is the simple answer. It's both! Wait...what? Yup both are true. However, to go into detail...there are good carbs and there are bad carbs. Good carbs are wholesome, nutritious, and haven't been stripped of their nutrients. Carbs are everywhere and they are our main energy source so you DO NEED carbs. To tell good from bad, we need to look at the types of carbs. Complex are good carbs, they are full of nutrition and digest more slowly which makes you feel fuller longer and prevents you from crashing or feeling empty. Simple carbs are quickly digested, leaving you hungry for more and walking back into the kitchen for seconds (extra calories). So don't think that you are stuck on a diet where you cannot enjoy carbs, you need them...just need the right ones.

Tha'ts why I do it!

This is why I "go get it" everyday. Exercising makes me more patient, gives me energy, helps me perform better everyday, gives me confidence, helps me be more productive and positive as well. I don't workout just because I want to lose a few pounds or to maintain my body weight. I do it because of the physical and mental benefits it provides. It keeps you young in both aspects and just improves your overall attitude and how you carry yourself. GO GET IT.

Welcome to a new year!

Hello everyone! I apologize for the absense but during the holidays my priority is family and I wanted to spend all my time with them! I hope you were able to do the same! So it is the month of starting over, starting fresh, starting new! What are some of your guys' new years resolutions???? How are you planning on keeping those resolutions so that you don't just lose site of them in three or four weeks? There are a few simple steps to take in making goals or resolutions for yourself and to avoid losing sight of what you really want.

1. Make your goals attainable. Too often people go overbaord and set unrealistic goals for themselves, and when they don't achieve them they really get down on themselves and give up. Start with baby steps! Instead of promising yourself you're going to lose 50 lbs, focus on losing 5 lbs. Once you start seeing those results, you become more motivated to continue on.
2. Set yourself up for success. Give yourself the tools necessary to make yourself successful in your journey. Throw out your junk food, declutter your life of negativity, be more positive in all aspects of your life. Supply yourself with positive choices that don't set you back or set you up for failure. Get healthy food, use pinterest for motivation, get a workout program or sign up with a gym.
3. Spread the word! Let people know your goals! You are more likely to be responsible with your aspirations when people are aware of them. Plus, it also may inspire a friend to do it with you! Sometimes it also helps the people around you set you up for success by cheering  you on in your journey, or help provide options for you that support you in your goals. They can also keep you accountable when you try to cheat ;)
4. Understand that no plan is fail proof. You will fall down sometimes, you will make mistakes, and mess up. I do it too, all the time! Even after 7 years of my healthy lifestyle, I sometimes don't feel like working out, going as hard as I should, eating as cleanly (if that is even a word) as I should. You just have to get back up and dust yourself off when you fall. It is perfectly normal to have set backs, don't freak out an give up. Identify what triggered it, and improve. You are the only one responsible for your success or failure. You have to keep going no matter what.

I'll be very open with my new year's resolution since I told you all to get the word out on your goals. I want to stop snacking late at night. I am terrible at it, especially since I get off work so late. I want to start drinking more water. I want to eventually cut out completely corn chips. I don't know why but those salty, crunch little tortilla pieces are my down fall lately. No one is perfect guys, don't even think that. Let's get on this journey together. We can all do this, it is just up to us to make it happen. Keep your eyes out for my next posts, I would like to start a challenge with a small group of people. I am taking about 7-8 of you. If you are interested, please comment with your email below and I'll send you a message. Happy New Years everyone! Now go get it!

Looks Like It Is Catching On

Ok, you know it is legit when the Disney princesses are in on it! I think this is a fun little chart to share! I just wish we had more positive and strong character for little girls to look up to. I AM NOT dissing on the disney princesses, I am a fan just as much as the next girl. But I wish we had a lot more positive role models that showed girls that they don't have to be this marketed, airbrushed, rail thin, tall model. Even with all the hollywood stars...I feel like girls are looking up to negative and unrealistic role models. No one tells them in the mass media that if you are your individual self, if you are smart, devoted, strong willed, stubborn, just if that you aren't the same as everyone else, you are beautiful. Strong, smart, hard working, dedicated, girls that stay true to themselves and don't have to blend in or follow in the footsteps of being a commercial commodity are the truely beautiful ones. Magzines, models, movies, music, media, like to make us think we aren't good enough sometimes by shoving a very mainstream and commercialed type of "beauty" in our face an if we don't fit it, we feel...well ugly and unimportant. FALSE. Find positive role models that lift you up and encourage you, not beat you down and make you feel liek crap about yourself.

Can I get a Hallelujah???

OMG!!!! So, I know a while back I talked about the importance of water drinking and those of us (me) who have a hard time drinking water, or smashing your sugar cravings I told you all about water enhancers. Now I know they have artificial sweeteners and flavors in them, but I am NOT perfect so I will take what I can get to help me drink more water and avoid cravings. Let me just start with this, I am not paid to tell you this or share with you this product. I only share products I enjoy, like, products that work for me, etc. I am in no way being compensated for sharing this info. HOWEVER, I have found something we can all appreciate and enjoy without the artificial ingredients! It is sweetend with stevia, a very natural sugar that does not affect your glycemic index, it is safe for diabetics and better for your body, 0 calories, 0 sugars and chemicals, and (get this) 7 essential vitamins (A, D, E, B3, B5, B6, B12, B)! WOOT WOOT! Ladies and gents, let me introduce to you STUR. It is a more natural and cleaner water enhancer. It is gluten free and wheat free for those who have sensitivities or allergies! I am so excited for this! I know, sad...but hey! I am always happy to find healther and cleaner ways to help me live better, especially with water. I struggle terribly with this...

Hello! DUH!

How many of you ladies are afraid to life weights because you were aleasy told that you will bulk up and get a more masquline fisique? LIE. Women do not have enough of the hormone, testosterone, to obtain bulk. That is why men bulk up when they lift, they hace enough of that hormone to get bigger. Women don't have the amount males do and will obtain a more cut, lean, slim look. GO LIFT! GO get it!

Excuse Free Routine

No equipment? No problem! Full body workout with no equipment and works with a minimal amount of room...now go get it!

Thanksgiving this week???

Holy crap!!! Where did November go???? It is already here?!?!? Well, as the holidays come around it is a lot harder to stay on your A game...food wise. There are SOOOO many delicious foods and recipes that go around when the holidays come around. It can be rather difficult to eat clean or behave at times when you are surrounded by a plethera of warm, delicious, comforting foods and drink. Hey, you can indeed have some fun and splurge a little, but be smart about it. One of my biggest downfalls and my favorite of thanksgiving is stuffing...and oh boy can that rack up the calories in a serving. But it depends on how you make it. With any cooking, you can alwasy substitute butter with healthy cooking oils like EVOO (extra virgin olive oil for thos of you who don't know) or flaxseed, or canola oil works too. For me, I like my stuffing pretty gooey, and I buy it from a farmer's market. It is made with whole grain, wheat bread and already has a lot of great herbs and flavor to it. We just add some celery and some onion to it to give it a little extra punch to it. Put it all in a pot and let it soak in enough water for the right conistentcy and voila! It really doesn't need butter or oil so the fat contect is lower. Make sure you read the ingredients on your stuffing if you want to be a little healthier. Buy products with ingredients you recognize and can pronounce. Try to get it as natrual as you can, I promise you this stuffing that I buy does NOT lack in flavor. You can always add your own healthy extras or spices and herbs to give it the right flavor. I get about 2-3 bags of this (pretty cheap too) and I always have plenty left over ;)

Cutest Workout Station Ever

Can you disagree??? Lol, love my little fluffy Meeko and his support for my healthy lifestyle

Season of Giving Giveaway!!!

Hey guys. It is the season of giving and I wanted to give you a chance to win a nice Target gift card for your holiday shopping. 6 awesome bloggers joined together to bring all of you an awesome chance to have a little bit of relief from the stress of the Holidays. Hope you enjoy!! Good luck!

a Rafflecopter giveaway

Happy Friday my fit friends! I hope that ll is going well for you! We made it another week!!!! Boy, I will tell you that it has been a long week for me. I think I may have walked under a ladder or broke a mirrior with the amount of bad luck I keep running into. But the important thing is that it is over and it is finally the weekend! I know that during your time trying to improve your health that it can be so difficult (especially this time of year). But if you are tying to plan for an event, and let's say you have a specified amount of weight to lose. This handy dandy chart can help you get there. It shows how many calories = to lbs being burnt off. This is of course

would be a number you would aim for per week, but if you have a little bit to lose or maybe more, you can use this little guy to help guid you in the direction or even help you understand how many calories you need to burn to lose weight a more quickly.

This is Why We Plank

I think this is so cool! I know that you have probably seen this photo floating around the web, but I think it is really insightful. I don't know about you, but I like to see what our bodies are doing behind the scenes. Now I know there is no such thing as spot reduction, however, you can still make areas of your body stronger and once the weight gradually comes off, the muscles begin to show. My abdomin  is a trouble area for me, but I also love how this exercise works the quads and your deltoids. Three for the price of one exercise!

Plank Challenge: How long can you hold it??? I want everyone to drop and give me 30 seconds of planking...go get it!

Delicious Recipe

I LOVE fall because of all the delicious recipes and foods that are in season! For those shakeology lovers, you HAVE to try this! If you would like more info on this tastey, wholesome, nutritous treat please follow the link below! I can't live with out my shakeology!!!

http://myshakeology.com/esuite/home/lyssajane