VIDEO: My Training From 8/4/18 – 6 ft of space and minimal equipment!

I have had a lot of busy moms tell me that they just don’t have the time to go to a gym to get their training done.

I mean think about it.

You have to drive there, get yourself ready, get your workout in, get your stuff together, drive home and then clean yourself up.

All that can take up to 2 hours depending on how far away you live from the gym.

Plus…what if you need to bring your kids so they can go in the daycare or even have to drop them off somewhere???

That can add another 30-45 min!

Sometimes it is just NOT doable.

Well this past Saturday I couldn’t get to the gym but I knew I had to get my training in some how. So, I found about 6 ft in our garage (that’s literally all I had because we are cleaning our house out right now, “Spring cleaning” at the end of summer and everything is going in the garage!) I had 2 Kettlebells, a set of dumbbells and a workout bench.

And you know what???

I had a FANTASTIC workout!!!

Here is a video of what I did. I wanted to post this to show you don’t need much to get your training in but to also give you ideas on what you can do at home! 🙂

Video: Personal Fitness Update and a NEW Goal!

I wanted to update you on how I have been doing with my personal goals of being consistent with my training and nutrition. 

I also set a NEW goal (nothing to do with fat loss) and I have decided to change up my nutrition again.

Watch below to see what I will be working on this summer!!

3 Ways to Get Over “Vacation Remorse”

We’ve all been there right?

You go on a vacation, even if it’s a long weekend, you have a great time, you eat more then usual and probably move less then normal.

But it’s a vacation right!?!?! 🙂

Then, you come home and back to reality.

Not only back to reality of day to day life, work, shuttling kids to and from different activities, but also back to reality of the “damage” you did while on vacation.

All of that extra food, or foods that you normally don’t eat, and the less movement can show an increase in either scale weight or making those pants just a little bit tighter.

So now is about the time you freak out, right?

You curse at yourself for actually ENJOYING yourself.

How dare you!!! (sarcasm LOL)

First, vacations are just that…a vacation away from your day-to-day life and a vacation from your day-to-day nutrition and workouts.

And with this I tell all my clients 1 thing….

IT’S OK!!!!

Everyone deserves to take time off from their nutrition and training, you have to remember it’s only 1 or maybe even 2 weeks. Those weeks are not going to throw you off so much that you end up back to square one and have to start all over again. 

But I get it, coming back and feeling….well blah because of the food you ate and the lack of training can make it discouraging, so I wanted to share with you 3 simple things I do when I get back from a vacation to help get me back on track quickly and feel better within days.

1. Increase water
Most of the weight you might have gained while on vacation or just having a “full” feeling is because of water weight. Easiest way to get rid of water weight is to actually drink MORE water. 

Goal would be to get in 1 gallon of water a day, and that is not including water you drink while training. 

If drinking a gallon comes easy for you, then try to get in 1.5 gallons per day. If just getting a gallon in is a challenge, then stick to the gallon/day.

Continue doing this for at least 3-5 days, then you can go back to your normal water intake. I do always tell my clients to have a goal of 1 gallon per day.

2. Add more fruits and veggies to ALL meals
If you’re like me, I’m willing to bet you are not eating too many fruits and veggies while on vacation. 

Fruits and veggies provide a lot of fiber that can help move things along. LOL Plus they can be very filling and help with any cravings you are having while trying to get back on your nutrition.

3. Get Moving!
Nothing feels better then a good sweat when you are feeling a bit blah from your vacation, but depending on how long you have been on vacation, make sure you don’t just jump right back into your regular training routine. Take it slower the first couple of days and then ramp it up to where you were before the vacation.

I know after not training for a couple days to a week, it can be hard to get back into the routine and slack more, DON’T! Even if all you can do is go for a walk, do it. Getting back into that routine will come much easier.

I know between the increased water and increased sweating, I feel so much better.

So next time you go on vacation, when you get back don’t feel discouraged. Use these 3 tips to get you back on track and continuing to work towards your goal. 

 

Hello, World!

Get The Latest Tips From

Don’t be the last to know! Enter your name and email and I’ll send you a quick note right to your inbox when I post new videos, recipes and workout tips to help you Train Like A Girl!








Don’t worry, I won't send you spam.

What is Your “WHY”?

 

Last weekend I had a new client come in for her goal setting session.

Actually, she is a very good friend who was a former client but is working with me again.

Anyways, for every goal setting session, I have the client fill out a goal setting sheet before they come in so we can talk about their goals.

I ask them to set 3 goals.

Sometimes I see clients say…

“I want to lose X amount of pounds”

“I want to fit back into my skinny jeans.”

“I want to look good in a bikini for my beach trip.”

“I want to be healthy for my kids.”

And many more.

My client actually had a couple of those on her sheet but then I read her third goal and I absolutely loved it.

Her third goal is to find her “WHY”. 

What is her purpose?

What is her passion?

What motivates her?

Now, this doesn’t necessarily mean her WHY is about exercise or nutrition or losing fat. But I truly believe when you find your passion, what motivates you and your purpose, things such as exercise, nutrition and fat loss (if that is your goal) comes much easier.

You are just more content overall.

I know I have asked myself the same question and tried to find my “WHY”.

So my question to you, is what is your “WHY”?

Do you know it?

If you don’t know your “WHY”, maybe now is a good time to start thinking about it. 

I have started writing down answers to the questions above. 

Writing down what are my passions, what motivates me  and what is my purpose.

If you know your WHY, comment below and tell me what it is!

Your Stubbornness is Sabotaging You!!!

This week I had a very big “AH-HA!” moment.

I realized for the past 3-4 years I have let my stubbornness get in the way of reaching my goals. 

I was basically sabotaging myself and my goals.

Are you so stubborn that you are sabotaging your goals? 

Watch below to see if you are doing it too!

So, this is 40

So, I’m 40.

It’s still sinking in…LOL.

But in all seriousness, I don’t feel any different.

But do I look different???

Well, I’d say yes.

Just about 20 weeks ago I decided I needed to get my butt in gear. If you have been reading my blog you know that for the first 6 months of 2017, I was extremely inconsistent with my nutrition and training. And because of that inconsistency, I had gained weight and my overall strength and fitness had gone way down. I was not happy with myself.

I was frustrated that I let 6 months go by with so much inconsistency.

So I decided I needed to set myself a goal. It wasn’t going to be like any of the times I’ve set goals, which is usually for something. This time I just wanted to work on being consistent. Consistent with my training and consistent with my nutrition. I needed to make sure things stuck.

To do that I started living, eating and training by the 70/80/90 Rule.

70% of my training would be at 70% intensity, not this all out, balls to the wall, HIIT training that everyone thinks they need/should be doing to lose fat. Nope, I do high intensity training maybe 1-2/month.

I make sure I do something 80% of the days of the year, so about 4-5 days/week. Even if it’s going for a walk or playing with P outside.

And my nutrition would be on par 90%. Meaning, I didn’t need to be 100% compliant. I could fit those “non-compliant” meals in, about 2-3 per week.

So, after all of this compliance, did anything happen???

I’ll let you be the judge.

 

The pic on the left is from June 25th and the right is from my birthday, October 21st.

And all I was doing was being consistent. I wasn’t trying to get lean, wasn’t trying to get down to a specific weight or specific size.

I just wanted to be consistent and I am very happy with the results. I wasn’t worried about seeing huge results, I just wanted to get my butt in gear.

Oh, and I almost forgot, the scale….went UP!

Yes, that is correct. I actually gained 3 pounds according to the scale since the “before” pic was taken.

Am I upset?

HECK NO! I don’t care what the scale says. I go by how my clothes fit and how I look and feel. I really recommend you do the same as well. You will save so much anxiety if you throw that darn thing out. LOL

So now that I hit my “consistency goal”, you’re probably thinking that’s it, right?

Absolutely not!

I am going to continue with my consistency and possibly look at actually leaning out a bit. I would love to see where I can be 12-20 weeks from now with working a little harder and continuing with my 70/80/90 Rule.

If you are frustrated with how 2017 went for you fitness/fat loss wise, start by being consistent over the next 2 months. Be consistent with your nutrition and your training. I will bet, you will start seeing changes!

 

3 Simple Things You Can Start Doing to Keep the Holiday Weight Off!

 

So we are already half-way through October and before we know it Thanksgiving will hit, Christmas and then of course New Year’s.

And what happens with New Year’s?

That’s right….Resolutions.

But wait…did you achieve your New Year’s resolutions for 2017?

No?

Don’t worry, most people don’t and just make the same resolutions for the next year. It is a never ending cycle.

So what should you do then for last 2.5 months left in 2017?

Just give up and wait until January 1, 2018?

NO!

My suggestion is do something now that will help not only starting to work towards those goals you set at the beginning of 2017, but also will help keep the average 7-10 holiday pounds off everyone gains during the last 3 months of the year.

Here are 3 simple things you can do to get you started, let you enjoy the holidays and not gain those average 7-10 pounds 🙂

1. Drink up to 1 Gallon of Water a Day

OK, I know what you are thinking right now….”A GALLON!!! I’ll be in the bathroom all day!” Yes, in the beginning you will be going to the bathroom more often, but your body will get used to the extra water and it will slow down. If right now you don’t drink a lot of water, work your way up to the gallon. Don’t try to go from usually drinking 8-16 ounces a day to a gallon right away, you will feel like you are floating. LOL. Instead, try adding 8-16 ounces every other day until you reach that gallon. It will get easier.

So why add the water? Adding the extra water is not only good for you, but it will help keep you full and that will help with the extra snacking or food you might be tempted by during the holidays. It will also keep you from drinking all those calorie dense specialty drinks that come out around the holidays. You know, the ones that are really good but after you had it you feel like you just ate a whole buffet.

2. Add extra leafy green vegetables to every meal

This is another really simple way to help fight those dreaded holiday pounds. Adding those extra veggies to every meal is not only a simple way to make you feel fuller, longer, but also a great way to get extra vitamins and nutrients in.

Now, you don’t need to sit there feeling like a rabbit, chewing on lettuce. LOL. But add an extra handful of spinach to a salad or green smoothie. Add an extra 1/2-1 cup of veggies to your plate for dinner. Put some bell pepper in your eggs in the morning. It’s pretty simple. And before you know it, you will be eating more veggies then ever before and not only will your waistline love it, but so will your general health.

3. Go for a walk

Simple right? Yes, it should be, but I have a lot of clients tell me they 1. don’t have enough time or 2. they don’t believe walking is enough.

For the first one, yes time for people can be a big problem for everyone. I know between running a business with my husband, taking care of my house, taking care of P and having time for myself, finding time for working out can be hard. The way I solve this is by looking at my schedule each week and schedule my training. So that is what you need to do. Look at your schedule each week and write in, even if it’s just for 30 min, a time for you to take a walk.

With the second one, for the next 2.5 months don’t worry about intensity or duration of a workout. Just move! I tell clients that walking is probably the easiest way to move for everyone because it requires absolutely no equipment and you can do it literally anywhere. The goal is to just move, not necessarily build muscle and burn fat. Remember you are adding these 3 simple things to your daily schedule just to ward off those extra holiday pounds that creep up every year.

There you go, 3 simple things you can start today to help ward off those unwanted holiday pounds and live your life. And believe me when I say, adding the water, extra veggies and walking now will help you tremendously once January 1st hits.