Modern Everyday Superwomen

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Chocolate Cake, I Can’t Quit You!

What is your food or beverage weakness?  What is the one thing that feels impossible to give up when you start a diet?  Sweets?  Salty things?  Alcohol?  Sodas?

 

 

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Image From Morguefile.com

 

For me, it’s sweets.  I love chocolate with a cup of hot tea in the afternoon and crave cookies or cake after dinner.  I used to have to have a bowl of cereal before bed!  I’d rather have my ‘sweets’ than I would chips, a glass of wine, a burger, or any other junk food.

When I realized this, everything changed.  I said, ‘Well, I can have a glass of wine or two cookies’, and I went with the cookies.  Everything started to become a ‘this or that’ game and it made my journey much easier.  ‘Do I want a quarter cup of peanut m&ms or a small bag of doritos?’   You get the picture.

So, my idea is to take away some of the stuff you don’t absolutely have to have while still allowing a ‘treat’ food to get you through the possibly ‘tough’ diet transition.  Make sense?  I do not think it’s a good idea to cut out all the bad, unhealthy, or junk food you’re used to eating at once.  That may have worked for some people, but it did not work for me.  So, my alternative to ‘cold turkey’ is one step at a time.  That’s how I lost weight.

 

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Image From Morguefile.com

 

If you said salty things like fries or chips are your weak spot, then add up how many times a day you’re eating sweets or other unhealthy food.  Could you stand to cut out all the sweets at once?  Or would it be easier to eliminate more slowly?  Write this stuff in your journal so that you can have a clear picture of what you’re working with.

I started cutting out the stuff I didn’t HAVE to have.  You can do it too!  What I’m trying to say, is that its ok to have your treat food, especially when you’re just starting out.  Some diets have you completely change your eating over night and you might loose a few pounds the first week but how long does that diet last you?  Allow yourself time to get used to eating differently!  (You’ll hear me say this a million times).  You’ll have greater success in the long run and you won’t feel miserable because you messed up your ‘diet’ the first week.  THINK LONG TERM.  Smaller goals are easier to achieve and easier to stick to.  Dig out those journals and write down the first small goal you’d like to accomplish.  If you’d like to cut out soda, set a goal that you know you can reach such as cutting out one a day for a week.  Once you’ve made it to your goal, you can think about taking it to the next step or giving yourself more time.  What ever works for you. 

So, determine what the ONE thing you can’t live without is and start letting go of the other junk.  Set realistic goals and then get ready to bask in that feeling of accomplishment.

 

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Image From Morguefile.com

 

Let me know how you do!

 

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Motivational Monday – Countdown Continues…

4 WEEKS!

 

Feeling a little slow this morning?  Want to feel excited about working out?  Here’s one of my favorite motivators:  New Workout Clothes!

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Click image to go to OldNavy.com to find this shirt

 

Lets face it, getting up and pushing ourselves to the limit physically on a Monday morning really sucks.  Not to mention, if you’re doing it right, you’ll be sweating and looking like a mess.  So who wants to look and feel even worse by exercising in that old holey t-shirt or those frumpy sweatpants you’ve had since you were in high school?   < That’s what I HAD been wearing, and it was a total workout ‘mood killer’!  And then I discovered how awesome it felt to find attractive, comfortable active wear!

 

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Click image to be taken to JCPenney.com to find these pants

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Click image to go to Athleta.com to find these!

 

Yoga pants are my favorite!  Because of that genius ‘wide band’ and stretchy material, they make you feel thinner the moment you put them on AND  they make workouts a breeze because they move WITH you as you move and don’t restrict you or get in the way.

 

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Click image to go to Walmart.com to find this sportsbra

 

A fun sports bra is one of my other ‘must haves’.  There is nothing worse than having those girls ‘bouncing’ around as you try to jog because the sports bra you have on is old or not strong enough.  When I first started working out after my son was born, I felt so gross and embarrassed when I would try to do cardio because I couldn’t keep my boobs in place….so I would ‘skip’ that part of the video or workout.  Don’t do this to yourself!  Go get a NICE, sexy and fun sports bra!  I guarantee it will change how you feel about working out.

 

You don’t have to spend a TON of money on workout clothes.  You can find active wear from Walmart or Target to Macy’s to Victoria’s Secret and on.  Feeling good about how you look is pretty important when it comes to exercising, since most exercises put us in compromising positions or have us doing things that feel ridiculous.  So, treat yourself this week to a new, sexy, feel-good workout outfit.  You will be SO motivated!  And that’s the point.

 

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Motivational Monday – Countdown To Memorial Day

(*Please note:  By reading this blog post you agree to my disclaimer)

5 WEEKS TO GO!

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Image from IdiotFitness.com

 

You have FIVE FULL weeks before the big summer kick off.  That’s 35 opportunities to workout and 105 healthy meal possibilities.  Make it happen.  Get out and walk…EVERY. SINGLE. DAY.   Use 15 of those 35 days to do a full body workout routine.  Make 84 of those 105 meals healthy ones.  Or even better, make all of them a healthy choice.  This is your fresh start…use it wisely and make a change for the better.  You’ve got this!

Have an awesome week everyone!

 

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The Workout (January – March)

(*Please note:  By reading this blog you agree to my disclaimer)

My Monday, Wednesday, Friday Routine

I started this routine in January and continued doing it until mid March when I was ready to bump it up a step.

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*Taken in March

 

Scooby’s Beginner Resistance Band Workout

XHIT Glute Workout

^For this I would search ‘XHIT Butt Workout’ and thumb through the videos.  Below I will list the three that received the most views from me 😉

Scooby’s 3 Minute Abs

Fitness Blenders Cool Down Stretch

*This is the workout that I did from January into March of this year.  Some days I only did Scooby’s Resistance Band workout but I tried to stick to these as much as I could.  The total time ends up being around an hour, and so some days I would save the abs and butt workout for the evening, (always followed by a few essential stretches), and just do the resistance bands and stretches in the a.m.  Find what ever works for you and stick to it.  You will see results in no time!

And as promised, here are three of my favorite XHIT Glute Workouts:

Victoria’s Secret Angel Butt Workout (how I got started with Xhit)

The Kim Kardashian Butt Workout

Miranda Kerr Butt Workout: VS Series

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WHAT I DID ON MY ‘OFF’ DAYS

 

A typical Tuesday, Thursday, Saturday or Sunday for me would include one or more from the following:

 

Yoga

Brisk Walk

Running Training

Stretching

Added extras:  3 minute abs, 10 minute glutes, etc

Rest!

 

It really depended on how I felt and what I knew my body needed.  Some weeks were more rest than anything else, while other weeks were more focused on Yoga.  There is rarely a day that I skip my walking so you will always see that listed but I usually don’t go over 30 minutes.  This is not a plan for YOU to follow.  This is a sample of some of the things I would choose to do.  I had a very hard time finding a good Yoga video when I first started exercising that it had turned me off of Yoga completely.  Luckily I found a few that move slow enough to follow, explain everything as they go but also have you moving along at a steady pace.  The following videos are ones that received the most views from me over the past 6 months:

 

Sportskool’s ‘Finding Strength and Balance’ with Nancy Goodstein

Sportskool’s ‘Releasing Strength’ with Nancy Goodstein

‘Shape Up’ with Caroline Sandry which you can find on Amazon

John Vitarelli’s ‘Full Body’ and ‘Yoga For All’

 

Always listen to your body!  Make sure you take time to rest during the week and don’t push yourself too hard.  You will have better results if you designate ‘rest’ days.

 

*Have you already been working out?  Do you already have a favorite video, routine or type of exercise?  Please tell me about what YOU’VE been doing to get in shape and stay fit!

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Another New Week!

(Please note:  By reading this blog, you agree to my disclaimer)

MOTIVATIONAL MONDAY IS HERE AGAIN!!

Memorial Day, (the unofficial start to summer), is exactly 6 WEEKS AWAY!  Don’t wait another day, get up and get started on your beach body!  You have SIX WEEKS!!

 

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TheHunt.com

Take a few minutes to look for a new bathing suit today…you wont believe how motivating it is…

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Athleta.com

And then picture yourself in it when you workout…

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Athleta.com

No excuses ladies!  Make it happen.  Even if you can only do 20 minutes, just DO SOMETHING today.

Here are some quick workouts to get you started:

From Fitness Blenders (I totally LOVE them):

If you need to take it a little more slowly:

And of course, the workout that changed everything for me:

Scoobys Beginner’s Resistance Band Workout:

Ok, you’re all set up!  Ready…set…GO WORK OUT!!!!

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Motivational Monday!

(*Please note:  By reading this blog, you agree to my disclaimer)

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(Image from:  God Is Heart)

I absolutely LOVE this because it’s so true.  I never regret a workout.  But there have been plenty of ‘sitting on my butt’ days that I do regret.  Start this week off right and find 20 minutes to workout today.  YOU WONT REGRET IT.  Need a suggestion?  Walking, Yoga, or a short HIIT workout are just a few of my favorites that are great when I don’t feel motivated or when I’m short on time.  Challenge yourselves this week and get moving!

 

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Five EASY Things You Can Do To Start Losing Weight Today

(*Please note:  By reading this blog you agree to my disclaimer)

Want to make immediate changes to your health that will speed up your weight loss success?  Let’s get started!

Drink water!  Like, NOW.  Water helps you to feel full, it helps you digest better, it helps your muscles to grow, and more!  Check out ‘Calories Per Hour’ for great info on how water can help you LOSE weight.  Keep track!  Write it down every single time you have a glass.  You’ll probably find out that you are not drinking nearly enough of it.  That’s why you HAVE to keep track until it becomes second nature.  I have these great water bottles that hold about 32oz of water.  When I finish, I know that I’ve had about four glasses of water.  That’s half of the suggested daily amount.  If you have trouble keeping track of/or remembering to drink your water, go buy one of these water bottles.  I found mine at Wal-Mart but I’m sure you can find them just about anywhere.  It takes all the work out of keeping track.  So, get up!  Grab a glass of water and come finish the rest of this post…

Snack smart.  Snacking is great if done properly.  And by properly I mean, snacking on the right things.  Say it’s 10:30am and it’s not quite time to take a lunch break but it’s been several hours since you had breakfast, what do you reach for?  Keep things on hand like apples, carrots, celery, bananas, hard-boiled eggs, etc.  Want non-perishable goodies that wont add a ton of calories to your day?  Try:  nuts, 100 calorie pop corn, granola bars, trail mix, 70% dark chocolate, raisins or other dried fruit.  Don’t reach for the candy dish, or a bag of greasy chips!  Neither of those will fill you up.  In fact, most of the time if we eat salty chips, we immediately crave something sweet and vice versa.  So, go for something healthy and typically, healthy will fill you up and keep you going strong until lunch with the added benefit that you’ll be losing weight.

Slow down when you eat.  I know that’s hard to hear when you have a 30 minute lunch break that zooms by as you try to make it to the break room, rummage through the fridge for your lunch, and then heat or prepare your lunch.  And what if you have to use the restroom?  Add all those things together and half of your lunch is gone right there!  So, if you are limited on time for lunch, I suggest planning your lunches out so that they are easy and need little prep or heating.  An already made salad with tuna, chicken or hard-boiled egg is one idea.  Turkey and mozzarella wrap is also another great choice.  Now, with less prep, you have more time to actually eat and you can slow down and really taste every bite.  Take your time at breakfast and dinner as well.  Going slow will allow your stomach and brain to communicate more effectively and you’ll realize you’re full before you eat too much.  When we stuff things down super fast we don’t give our tummy time to realize how much we’ve eaten so our brain doesn’t get the message that we are full until it’s too late and we’ve eaten more that we really needed to.  So, slow down!  You don’t have to count the times you chew, just move a little slower.  I find that looking at a magazine helps me eat at a slower pace.

Start with your veggies.  One thing that really worked for me, especially when I first started changing how I ate and how much I was eating, was to serve my plate and eat all of my veggies or my salad first before moving on to the main dish.  That way, I was getting in all the goodness of the veggies while also filling up before starting in on the main dish.

Lighten up on the seasoning!  I grew up with deliciously seasoned…well, everything.  My mom knew the way to make anything and everything taste good.  One of her favorite things to add, butter and salt!  If you’re hoping to drop a few pounds, eating tons of veggies that are LOADED with butter and/or salt will not help you!  Start small but everyday or every week, use a little less butter, salt, bullion cubes, etc.  And since I’m on the subject, I have to share a post from Scooby’s Workshop about sodium.  Please take a minute to read this:  http://www.sweat4health.com/the-sodium-challenge/

So there you have it.  Five things that you can start TODAY  that will speed up your weight loss!

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