Weight Loss Checklist

As you know, I have been doing my 60 day challenge for almost 1.5 weeks now. I am on day #9 today. And I also have a group of women doing it with me. But I have had some other ladies reach out to me and tell me that they don’t want to do the 60 day challenge, but want SOMETHING to help them reach their goals.

So I decided to share with you all the TLAG Weight Loss Checklist that I have all of the ladies I work with in my TLAG program do every single day.

These are 5 simple things you can do every day to help you reach your goals.

But remember, this is just the minimum you need to do. 



2 Lessons I Learned About Staying In Shape After Becoming A Mom

Getting in shape and staying in shape can be very difficult sometimes.

Wait, I take that back.

With all the information and “information” out there about how to get in shape and stay in shape, it can be very difficult at times.

Add in there being a mom, well that just makes it harder.

After having P I wanted to get back in shape and I wanted to get back in shape FAST!

LOL…even after 6 years every time I write this I laugh. Getting back in shape and staying in shape after becoming a mom is anything but fast.

But I did a lot of trial and error and I finally reached my goals. 

And learned some very important lessons along the way.

So today I wanted to share with you 2 of those lessons. These 2 lessons are, I feel, the most important when it comes to trying to get back into shape and stay in shape after becoming a mom.

Transform in 4 Challenge FAQ

I am so excited to have launched my TLAG Transform in 4 challenge, and from the feedback and registrations, so are you!

But I have gotten a lot of questions about the challenge and decided to put together a quick video answering some of the most asked questions.

  • How long are the workouts?
    • All of the workouts are timed and usually take anywhere from 45-55 min. BUT! You can shorten the time to 30 or even 20 min on those hectic schedule days and still get a great training session in. I explain exactly how to do all of that in the video about the training program once you sign up.
  • Do I need equipment for the workouts?
    • Yes, you will need at least 1 KB or 1 DB or 1 resistance band. You do not need a whole gym or state of the are equipment to do the program.
  • What if I really out of shape or have never lifted weights? Can I still do the challenge?
    • ABSOLUTELY!! 
    • I get this question a lot! One of my main goals when I started building my Train Like A Girl program is that I wanted to make sure all women at their current level of fitness could participate and have fun.  Whether you are someone who has never worked out a day in their life to a very active person, this program is for you! I have different levels for each exercise. This way no matter what level you are you are getting a great workout in!
  • What if I can’t get all of the workouts in? Will it affect my results?
    • As much as we all would love to be able to say our schedules don’t change or get crazy, we know that is just not true.  If you are not able to get all your workouts in, while this may slow your progress – rather than focus on what you’re not able to do, let’s focus on the “wins” and what you were able to get done. We’re all so quick to beat ourselves up of what we see as a failure that we forget to celebrate the small changes that over time lead to lasting change. Take it easy on yourself and let’s take this one step at a time! And as I said above, the training program is designed so that even if you only have 20 min, you can still get a great training session in.
  • With the nutrition, what if I don’t like XYZ that is in a recipe or on the sample meal plan?
    • I always tell the women I work with, if you don’t like a certain food whether it be beef or broccoli or fish or bananas or whatever, DON’T EAT IT!
    • There are plenty of healthy foods and great recipes out there that you don’t need to eat foods you don’t like.
  • My kids/husband/family are really picky when it comes to food but I don’t want to make food for them and then food for me. Will they like the same “health food” in the meal plan?
    • Simple answer, YES! The recipes are not bland boiled chicken and veggies. All of the recipes have a lot of flavor. You will be able to find something for everyone in your family.
  • I travel a lot, can I still do the challenge?
    • YES! All of the workouts are easily adjustable to whatever you have at your disposal.
    • The nutrition is also very easy to do while traveling.

If you have any other questions than the ones I went over, please don’t hesitate to let me know! 

Otherwise, you can click the link below to sign up for the TLAG Transform in 4 and get back on track to reaching your goals!

What is the Transform in 4??

Howdy!

I hope you are having a great week so far!

I am loving today so far.

This morning I walked outside with P to get her to school and it was a bit chilly (only 56 degrees) and it smelled like Fall!!

I don’t know if you know this about me, but Fall is my absolute favorite season. Sure, I love Spring when everything is in bloom (as long as my allergies are kept in check LOL) and Summer is great because of the warm weather, but Fall has always been my favorite.

The leaves changing color, the cooler temps, going to pick apples at the orchard. I just love Fall!

But with the beginning of Fall also comes the end of Summer. 

End of Summer vacations, BBQs, family reunions and the kids are back to school.

It’s also a great time to getting back to working on YOU!

That is why I launched my Transform in 4 Challenge yesterday. 

It is a 4 week challenge where you get back to working on you and reaching your goals that you may have put off during the summer.

I got a lot of great questions yesterday about the challenge, so today I am going to put together a quick FAQ video.

But right now I wanted to share with you a short video I made explaining the Transform in 4 Challenge.

In the video I explain…
-What the challenge is
-Who it is for
-What you will receive with the challenge
-What you can expect to get out of it

You can register for the challenge HERE>>> http://trainlikeagirl.com/transform-in-4

Let’s get ready to TRANSFORM!!!

My 3 Favorite Back Exercises!

I love doing exercises that trains my back because not only does it make it look great in tanks and off the shoulder tops, but I feel so strong too!

Here are 3 of my favorite back exercises.

Try them out and let me know how you like them or if you have any favorite back exercises of your own!

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2 Quick Ways You Can Burn More Calories That DOESN’T Include Exercise! [Video]

Today I wanted to share with you 2 quick tips on how to burn more calories that doesn’t include exercising!

We all know that in order to lose weight, we need to burn calories. Or make a calorie deficit.

Here are 2 ways to do that!

Get more sleep.

That’s an additional 2800 calories per week burned!

Did you know that studies have shown that getting 8 hours of sleep per night burns 400 more calories per day than those who only slept 5?

Sleep is an important tool when it comes to weight loss.

Not only burns more calories but less sleep can lead to

Increase in illnesses due to lower immune systems

Increase in hunger and sugar cravings throughout the day

If you can’t get 8 hours right now, try increasing your sleep by 15-30 min every week until you hit that 8 hours

Increase your water intake

It has been shown that drinking water (plain water) can help boost your metabolism throughout the day.

By drinking 2 liters, you can burn up to 100 calories in 1 day

Do this all week and you have burned up to 700 extra calories.

Water also helps with cravings, digestion and feeling full

It’s Not Your Fault (a little rant about “healthy food”)

The other day I posted a couple of pictures of some Gluten Free Banana Chocolate Chip muffins and Gluten Free Energy Bites I had made.

I got a lot of messages wanting the recipes, I promise I will get to those ASAP!

But I also got a message from a woman who was so happy that I was sharing some really healthy recipes.

I asked her why she thought they were healthy, as I had not posted the recipes yet.

And her response was that they were Gluten Free so they must be healthy.

So I made this quick video about my thoughts about how society thinks just because something is gluten free or dairy free or Paleo or Keto or even vegan, it must be healthy.

And before you even watch the video I will let you in on a little secret…

It’s not your fault if you think that foods being gluten free or dairy free or Paleo or Keto or even vegan are healthy.

My 3 Favorite Ab Exercises

I have a love/hate relationship when it comes to training my abs.

I love training them because I love the results that I can get and well, let’s face it. We all want to have a flatter tummy.

I hate training them because PHEW! the exercises can be pretty hard and that burn in the muscles can make you cry sometimes. LOL

But I wanted to share with you My 3 Favorite Ab Exercises.

You can do them at the gym, in your garage gym or even in front of the tv.

ENJOY!

My Green Smoothie Recipe

Hello!

I hope you are having a great week so far!

The other day I posted a Instagram story about my daily green smoothie and I got a lot of questions about what I put in my green smoothies.

I love having a green smoothie everyday, usually for breakfast unless I have a post-workout meal like oatmeal and then usually I have my green smoothie later in the afternoon.

I love having them because I get a lot of great nutrients in one sitting and it’s like a treat for me 🙂

So I wanted to share with you my green smoothie recipe. I will be honest, there is nothing special about the recipe, but sometimes people just need a simple recipe.

-1 cup of water (you can use a plant/nut based milk but I would stay away from dairy if you are trying to lose fat)
-1 handful of frozen strawberries
-1 banana
-2 handfuls of spinach (love spinach for smoothies because it takes on the taste of everything else)
-1 scoop of plant-based protein, vanilla flavored
-2 tbsp flavorless collagen (I use this for gut health)
-1 tsp of local bee pollen (I use this for my allergies. I have REALLY bad allergies and this has helped TREMENDOUSLY!)

Put all in a blender, blend away and ENJOY!