Belly Buster

If you are looking to work those abs extra, try this workout! 

You can add it to a cardio OR a weight workout!  OR just do it on it’s own a few times a week! 

Strength in 10’s

I like this workout! It’s got a lot of my favorite moves in it. I hope you enjoy it too!

You will need some dumbbells and a mat! 

Now get it done! 

Finding the lifestyle that works for you…

Over the course of many years, I have tried every “diet” there is out there. Atkins, Paleo, Whole30, Metabolic Type Diet, Fast Metabolism Diet… and the list could go on and on! But I think I have finally found the one plan that I can truly call a Lifestyle plan — The Keto Lifestyle.

I discovered Keto about 14 months ago. It was recommended to me by a friend, who at the time, was also trying to recover from mold exposure. Since that time, I have gained SO many benefits from this type of eating. I actually feel that it’s the one thing that I am able to maintain on a daily basis without feeling restricted or starved!

Things that I have gained from this type of eating style are:

  • Little to no digestion issues or bloated belly
  • Way less inflammation in my entire body
  • Better overall sleep and sleep patterns
  • Clearer thinking and focus
  • More consistent energy levels and stamina
  • Less meal and food prep time
  • Feeling full for longer periods of time
  • Improved stamina and strength during workouts
  • Financial savings on groceries overall

A lot of these things are such a HUGE improvement from where I was 2 years ago! And super important to my lifestyle of being a business owner and addicted to fitness! 😉

But I understand it might not be what works for everyone. The sound of “eating high fat” kind of freaks people out. I have had clients that were so against it for that reason until they tried it. But the thing is, it’s not all about the HIGH FAT, it’s about increasing your healthy fats and finding the right range that works for YOU! Hence, it being a healthy lifestyle plan. And as we all know, our lifestyles can be ever-changing, so we need to make sure we are prepared and make those changes based on where we are at in our life.

The one thing that I have not experienced (YET!) as I have seen many others experience is the drastic weight loss and fat loss. While I do not have a ton to lose, it would be nice to see some things change or even for my pants to fill just a little bit more comfortably.

So, I have been researching and talking with others about trying some intermittent fasting on a more regular basis. There are days I do it unplanned, but I am going to try to add it into my weekly routine 3-4x per week to see if it can help to jumpstart some fat burning.

Because of my previous adrenal issues and stress levels, I need to make a more conscious effort to not put extra stress on my body (and do more mindset work on this as well!!) So I will listen to my body, and not my head.

It’s been so many years ingrained into my brain, to eat and eat regularly. So I find myself eating when I don’t necessarily need to just because I feel I am supposed to. But on the other end of that, if I am hungry, and it’s been a while since I last ate, I am going to eat!

If you are new to Intermittent Fasting or IF, it is an eating pattern where you cycle between periods of eating and fasting. Most of us do this every night, from the time we stop eating until we wake up, which could be anywhere from 8 to 10 hours. But to gain the benefits of true fasting, you need to increase that time frame to 14-16. There are other ways to practice IF, but this is the one that I will be focusing on.

Because I am doing Keto, I will also be using my KETO coffee in the mornings to help me prolong my fast. Again, there are lots of ways to do IF, but this is the way that I am choosing to do mine. Others might not agree it’s a true fast, but if I get the results I am looking for, then it works, right??

I have done so much healing over the past few years and now I am finally ready to step it up and challenge myself again. I am ready to turn on that “beast mode” and make some changes that I have been wanting to see happen the past few years but was unable to make them happen.

It’s never too late to make progress and achieve your goals. All you need is the right tools and I finally feel like I am finally there…

 

 

 

 

 

 

Muscle Builder

This is a total body muscle builder workout!

You will alternate between the 2 exercises for 3 rounds and 12 reps each.

Make sure you choose a weight that is challenging for you! 

Click to Print!
Click to Print!

Cardio Killer

This is going to be a tough, but great cardio workout! 

You will do 10 reps the first round, 15 reps the second round and 20 reps the 3rd round! 

One round might seem like enough, but I challenge you to do at LEAST 2 rounds! 😉

Click to Print!
Click to Print

Anything is Possible, with the Right Mindset!

"Your attitude will determine where each and every day will take you. Change your mindset and watch your life take off..."

I get it… some days are HARD! Heck some years are hard! I was there, stuck in a place of fear, anger and frustration. And I felt so lost, I didn’t know how to get out. But I did. It didn’t happen overnight. It took a few years, but I made it.

 

And it wasn’t easy, but it was worth it! 

I was just talking with some of my #fitchickfam this past weekend and one of the girls asked me how long it took to get better from being exposed to mold for almost 3 years. It took me a second to think about it, but then I realized it took almost a year and half from the time we moved out of the moldy house that I could really start to feel my entire body feel better again! I had more energy and my sleep was so much better. I no longer had dark circles under my eyes and my hormones were starting to normalize…well, as much as they can for a 45 year old! 

 

But if I am to be honest, it’s actually been longer for me to get my head back to normal. Not only did my body suffer, but mindset suffered as well. I talked the “big game” a lot. Trying to be okay with where I was. But honestly, I was still in the mindset of being “sick”. 

I remember talking with one of my trainers who kicks ass all the time and is an inspiration to me!!–  and her telling me to just “get over it” and “just do it!” At the time, I recall being angry with her for not understanding, for not giving me any sympathy, even though I am not one to want a lot of sympathy. I felt like I had gone through so much that people did not understand, and that I should be allowed to say NO to things. 

But she knew me better. She knew that I was not one to settle. I was not one to stand down from a challenge. I was tougher than that. And I had lost that tough person. It’s still hard… I get emotional just thinking about the person that I became because of my health issues. And still 2 years later, I still struggle with finding that tough person again. 

So I have been journaling a lot on this. Why do I still feel this way? What am I afraid of? What is holding me back? It’s the fear. Fear of getting sick again. Fear of not getting enough sleep. Fear of feeling like complete shit and trying to hold it all together while I run my business.  Fear sucks!! 

 

 

"Everything you want is on the other side of fear." ~Jack Canfield

So, I wanted to start off 2018 with a theme of such. Something to remind me of how I want to live my year. I wanted to live #FEARLESS again! I wanted to be that person who stepped up to a challenge, instead of hiding. I wanted to be more social and enjoy time with friends, instead of worrying about getting enough sleep. (Well I still like to be in bed early , but that’s just a preference!!) I wanted to lead by example (and not just by my words) and show my #FITCHICKFAM that anything is possible if you just have the right mindset! 

 

Just putting it out there… it feels so exhilarating!!! There is so much I want to do to make up for the past 4 years!! I want to be that person that people look up to and think, “Man, she is amazing and kicks ass!”.  

It’s time to take action, because as you know it’s the action that truly moves you forward. We can talk about what we want to do until we are blue in the face, but if we do not set that intention into action, we will continue to be stuck. 

 

This year is the year of YOU.. of ME of US!!

 Let’s push past those fears, those limiting self beliefs, those doubts and move forward! 

If you are feeling lost and not even sure which direction you want to go, I would love to help you with that! I have had incredible results from working on my journaling and doing daily mindset work and I know it would help you too!

Total Body Pyramid

This total body workout is a fun one!

Work your way up the pyramid and back down- repeat 2x

You can use weights or do it as a bodyweight workout, it’s your choice!

CLICK TO PRINT!
Click to print!

INSANITY MAX!

This is the workout that will take you to the next level! It’s called Insanity MAX because your goal is to push so hard you MAX OUT! Meaning you NEED to stop to take a break!! 😉 

Yes it sounds evil, but it’s one of those workouts that will leave you feeling like a true BADASS when you are done! 

CLICK TO VIEW!
CLICK TO PRINT!

Lower and Abs!

Looking to work that lower body and get some ab work in?  This is the workout for you! Do it as a stand alone workout or add it to  compliment an upper body or cardio workout! 

Click to Print!
Click to Print!

Fat Torching Tabatas

Time for another QUICK fat torching quick workout!!

This is great to use as warm up for a run or as a finisher to a weight workout!

But it also works GREAT on it’s own as a cardio workout! 

CLICK TO PRINT!
CLICK TO PRINT!