Skin health resolutions 2015

Make this the year you get your body and your skin in shape! 

I do all of the above and have for many many years! It can happen for you also...you can get awesome skin...skin that you love!

Cardio to lose weight

I do cardio and I did a ton to lose weight after having my daughter!
Read Here and Here and Here for some other info about my fitness journey!

I had a c section with her and was not able to lift for 8 weeks so I walked....and I mean walked....a ton ton ton of walking! And I lost it all...took me a couple of months and yes it was hard but I did it!

After I reached my goal weight I don't need to do cardio daily...I do it about 2-3x a week.....And I lift 4x a week. 

My cardio used to be running...and I still occasionally run but typically I do the rolling stair master for 35-55 minutes per session...to maintain. 

I do HIIT (High intensity interval training) when I do my lifting in between sets....jumping rope,
jumping jacks, burpees, box jumps...and I don't stop when I lift...I don't take breaks in between
sets....keeping my heart rate high thruout me session.

To view my cardio info video Click here!!!

Happy New Year! Welcome 2015!!

Make 2015 the year for you!

The year you do what scares you the most!

Face your fears!

Get fit!

Get strong!

Lift weights!

Be happy! 

Smile every hour!

Laugh at yourself!

Eat clean! 

Stop the negative thoughts!

You can change.....

Booty Workout

As women we all want a nice firm lifted up booty....especially as we age and especially after we have babies.

I do booty exercises 2x a week...here are some of my favorites.

Let me know if you try them!

Click here to buy my tank from Affitnity....I love this new asymmetrical black tank....I wear a size medium in it. 

Buy bands here

Buy tubes here

Buy ankle cuff band

Straight leg raises

Donkey kicks

Full workout do 3x each fully through 

Band side to sides 25-50 

Band walks front and back 25 steps front and 25 steps back

Glute kickbacks using Velcro ankle cuff 25 each leg

Donkey kicks 25 per leg using tube

Straight leg raises 25 per leg using tube

Click here to view entire booty workout!

Protein Intake from a non meat eater!

Being that I don't eat any kind of meat...chicken, turkey, pork, or beef...or soy...people always ask me "How do you get enough protein".....

"Are you eating enough protein?"...

Protein protein protein! 

And then I start to panic a bit and think wow am I eating enough?? 

So tonight again I was asked the same question....

So I came home and quickly did a once over to what I had eaten today...and I have had 96 grams of protein today! 

Which is plenty for my body weight..
Whooshooo...thank goodness! ;)

Check out this excellent article from www.bodybuilding.com explaining protein...

Sooooo where does my protein come from since I consider myself an aquatarian (fish eater although I also eat eggs)... 

Tuna

Eggs

Tilapia 

Ezekial bread

Sweet potato

Kale

Spinach

Almond milk

Peanut butter

Cashews

Berries

Bananas

Bars

Cheese

Greek yogurt

Pecans

Rice

Sushi

Collard greens

And yes while most veggies and fruits have a small amount of protein they still have some....so it counts! 

Yay I'm ok with my protein intake are you?

Shoulder DROPSET with HIIT

I love working shoulders!! 

They are one of my favorite body parts to lift....I think because it's instant gratification meaning you can see a difference as soon as you are finished! 

Just like you can with biceps...another fav!

Click here to watch entire video!

 Buy my Affitnity tank here and check out there other amazing clothes!

I'm loving my new shoes.....Buy Asics here ....! 

Plenty of cushion yet super cool! 

Bicep tricep DROPSET workout with HIIT

Bicep and tricep drop set workout...

What is a drop set you ask???

All drop set means is you start with the heaviest weight do as many repetitions as you can and then switch to a lower weight....do as many reps as possible and switch to another lower weight...

Example start with a set of 15 pound dumbells do as many reps as you can and then use a set of 12 pound dumbells...then 10s then 8s. Always doing as many as possible. This is a fantastic way to build muscle and we ALL need more muscle!!  

Do three rounds of these doing HIIT after each set...keep your heart rate up...burning more calories...so no stopping! 

Tricep extensions

Tricep extensions

Click here to watch full workout video!

Check out Affitnity for my turquoise tank. I'm wearing a size medium in this strappy tank! The quality is so amazing! New workout clothes obsession! 

Winter Promise interview

Hi all!

I was recently interviewed by the AMAZING homeschool curriculum Winter Promise - you can read my interview here!!

I love their curriculum and did a review on what we have done so far - you can read that here.  We plan to continue our studies of Africa next semester.

Happy Christmas EVE!

Workout clothes

Do you follow the amazing blog Blogilates? I love Casey Ho and her blog! Huge fan!!

She also has two super cool stores called ...ShopBlogilates and oGorgeous



Love this tank Train Insane or Remain the Same Tank and this one Train Like a Beast Look Like a Beauty Tank! 

Happy shopping! 

Things I'm loving!

I once saw a super cute fitness model wearing a necklace like thus Barbell Necklace and a Kettlebell Necklace! Love these!! 

And check out these Mini Kettlebell Earrings! For all ladies who love to pump iron like myself! 

Orrrr one of my favs...this Weight Plate Necklace! LOVE! 

Super pumped (pun intended) about my new affiliation with these cool jewelry designers! 

Affinity fitness clothing

I am so excited to have an awesome workout clothing affiliate!

I have been a huge fan of  Affitnity for a long time!

Check them out! I'll post a photo later of me wearing some of their clothes!

Happy Tuesday!

Plyometric workout

Heart spiking plyometric moves can easily be incorporated into your strength training workouts.

They are a great way to burn extra calories and get your heart rate up. 

I like to incorporate plyo moves after 3 or 4 lifting sets. 

Especially on days when I'm not doing cardio!

Check out my full workout Here...

Below you will find goodies shown in video..thank you for supporting my blog and telling your friends about it!

Wooden plyo box
Jump rope

Chest circuit

I love doing chest exercises! Not only does it help with simple daily life things...carrying groceries..lifting heavy furniture...but I just feel stronger!! I love that I can chest press 27 pounds each hand! It has taken me several years to get there but man it feels good to be strong and not skinny now!

To view this full routine click Here.  Do full routine 3x through. No resting!! Keep your heart rate up!

Workout goodies available below! 

Nike watch

Mat

Stability ball

Weights

Medicine ball

My fav shirt is from Firedaughter clothing on etsy! She's the best!! 

AB Core Circuit

Short ab/core workout for you!

For the full workout click Here.

Click below for workout goodies..

Stability ball

Mat

Shoulder circuit

I love lifting shoulders!

It makes me feel Sooo strong!

Genetically I am a narrow girl. I have worked hard trying to balance myself out...hips and shoulders instead of being pear shaped.

Lift heavy girls!

Build those sexy muscles!! 

To buy goodies used in this circuit click below:)

Resistance tubes

Weights with stand

Click Here to watch the full shoulder circuit.

How not to gain weight during holidays!

1. Keep up with your cardio workouts. Make sure you ar fitting in time for yourself and burning those extra calories.

2. Keep hydrated. Read  Here about how many ounces of water you should have per day. 

3. Eat before you go to the party. That way your not starving and eating every high caloric snack in sight.

4. Lift weights...do your strength training. You know how I feel about that! Lift lift lift! 

5. Get enough rest. 8 hours my friends! 

6. Did I mention...eat before the party? NEVER GO TO THE PARTY HUNGRY!!

7. Give the treats away that you receive as gifts! Regift!! Donate...give them away!!

8. Don't use "not enough time" as a crutch. Get up earlier....fit it in...just do your workouts.

9. Sure you can splurge occasionally but that is OCCASIONALLY not daily. A splurge to me is once a week or every two weeks.

10. Stress raises cortisol levels...relax and enjoy the holidays....do yoga...meditate...pray...:) 

Easy way to figure your daily hydration needs...aka WATER

Multiply your weight by .67

That's how many ounces per day you need of plain ole water...H2o..

If you do cardio or any activity where you are sweating...you need 12 more ounces per every hour of exercise. 

That's it! 

Drink up! 

Salt dough ornaments

We made these adorable salt dough ornaments! 

The recipe I used this time was Sooo much better and easier than last time.

4 cups of white flour

1 cup of salt

1 1/2 cups of warm water

Preheat oven to 325degrees

Mix dry ingredients first

Then slowly mix the water in...may need to add more maybe a bit less

Mix until no more lumps

Then get your rolling pin going.

I put a bit of olive oil on my cookie sheets

Then the fun begins! 

Bake for an hour...flip once after thirty minutes.

After you have baked them for an hour...give or take..

Let them cool before you paint.

How pretty are they! What great memories and super fun times! 

Click below to buy items needed here to support me and my little blog. 

Cookie cutters

Acrylic paint

Paint brushes

Ab workout

I get asked a lot on how to get abs...aka a 6 pack...ripped...

Especially from women after having a baby.

The number one way it diet.

Everyone has abs.

They are there...they are just "hidden".

So diet is the number one way to get a nice toned tummy! High nutrient rich foods.

Doing your cardio is the second way! Burning calories. Burning fat.

The third way is by doing ab exercise like you see below.

Watch 15 minute ab video here

Buy Stability ball here...it's the best ever!!

Buy floor mat here....the ones I use!

Flat weight bench

No I don't drink

I don't drink alcohol.

I haven't in over 9 years.

My last sip was on my wedding day..I had champagne with my new hubs!

I don't drink because wayyy back when I started running..I began to notice that if I drank the night before it totally affected the way I ran the next day. So I started to really curtail any alcohol. Maybe 1-2 drinks a month.

When I met Brad we both tried to act "cool" with each other thinking that that the other was a partier...so we drank the first month or so when we started dating. 

But now he doesn't drink either. 

He has had two beers in 9 years. 

Plus I found out how many calories drinking really has. 

1 bottle of beer 100-150 calories

1 glass of wine (4 ounces) 100 calories

Margarita (3.5 ounces) 155 calories..plus tons of sugar!

I would much rather eat than drink my calories. 

I like to feel great everyday. 

I hate hangovers. 

And I like to be uber fit! 

Here's a challenge for you...weigh yourself today...stop drinking any alcohol for one week...drink 100 ounces of water daily...weigh yourself after the week. Bet your down a few. 

Now what if you did that for a month? Six? A year? Try it! 

Let me know how it goes!

If I can do it you can do it! 

30 minute full body workout

This is a 30 minute full body workout...we are going to put the exercise I showed you last week together for one great heart pumping full body workout!

Click on the fitness label on the right to see the other videos and explanations of exercises.

Targeting
Legs
Thighs
Booty
Chest
Back
Triceps
Biceps

Do it three times thru shooting for as many repetitions as you can using the heaviest weight you feel comfortable with...keeping form perfect!

Should take you 30 minutes...keep moving...don't stop..no breaks!

Buy bands here

Buy Weights here

Buy nike watch here

Buy neon tank here

To view whole workout click here