Tis the season for holiday gatherings! Are you one who loves to round out your look with a cute set of pumps? This holiday season, I'm encouraging you to go flat!
I have seen some shocking statistics floating around claiming that upwards of 75% of our annual weight gain is over the holidays: Thanksgiving to January 1. That’s crazy! In two short months, we are capable of making more progress towards derailing our health than during any other time of the year. The massive amounts of sugar and over indulging take it’s toll on our bodies in countless ways from our increasing waist lines to our blood sugar spikes and elevated cholesterol.
Today's workout focused on biceps and back with an added HIIT component and a core round to finish it off. This was my favorite core move of the day because it is a multitasker--it doesn't just challenge the core, it's also a great shoulder stabilization challenge.
If you try out this move, focus on keeping the rest of your body completely still and flat (no rocking hips or butt up in the air) and to make sure you have solid core activation to support your spine (think of pulling your belly button into your spine and tightening the corset of abdominal muscles).
Modifications: If it's too hard, try placing your feet wider for increased base of support. Still too hard? Drop down to your knees!
Today's workout was chest and triceps in quad series, meaning there are 4 exercises back to back without break, repeated 3 rounds for a total of 8 different exercises and a burn out series at the end. I may not be able to wash my hair later...
Do you realize how quickly we are approaching the holiday season? I mean, next week is Halloween already, which means we NEED a plan for all that sugar we will be bombarded with!
One of my goals from now through the end of the year is to maintain my workout schedule through the busyness of life, work and the fatigue of pregnancy. Exercise is so important for so many reasons. From bone health, blood sugar control, decreasing pain or reducing your risk of injury, I've found exercise to literally be the best medicine for a list of ailments longer than we even realize.
Are you tired of always starting over with your health journey on January 1? It really is no magic day. If you're ready to start equipping yourself to succeed in your health goals this holiday season, come join our growing community! Go to the CONTACT US page and we'll be glad to come along side of you!
10/11/2018 0 Comments
Daily Sunshine is another whole-foods based smoothy with a serving of fruits and veggies in it. It's kid friendly and kid approved (Shakeology is not recommended for kids due to their different dietary needs for growth).
Do you struggle to get your kids/your husband/yourself to eat fruits and veggies (I'm raising my hands)? With the perfect balance of a fruit and veggie blend, plant-based protein, fiber, and fat, it's ideal for kids’ after-school snacks, your mid-afternoon pick-me-up, or the whole family’s midnight cookie cravings.
If you're interested in checking it out, click HERE!
10/11/2018 0 Comments
Are you one who takes a pre and post workout supplement to maximize your workouts and help your body repair itself? If you've found you struggle with low energy/motivation before your workouts, and soreness after your workouts, you may be interested in the Performance Stack. I enjoy how they taste and definitely have noticed I'm not as sore the next day following workouts where I drank Recover after. They both mix easily into your water with just shaking, which is a win in my book.
If you're interested, check it out HERE!
10/11/2018 0 Comments
Home workouts would be on the list of things I thought I'd never be able to enjoy (along with brussel sprouts). I'm a gym person and enjoy the group atmosphere of working out. Plus the diversity of all the equipment at the gym leaves you never wanting for new challenges. But then we had kids, and between Jon's random evening schedules, being up all night with littles, and no gym in town with childcare provided, I found I couldn't get to the gym during their hours of operation anymore. So we bought a treadmill and some weights, but my workouts were pretty lack-luster and uninspired. One of my friends introduced me to the 80 Day Obsession program through Beachbody On Demand, and along with my challenge pack purchase, I had a year subscription to stream any workout program I wanted.
Beachbody On Demand subscriptions are $99 for a year (can't beat that at the gym), or you can get shorter subscriptions like 3 months or 6 months to see how you like it. You then have unlimited streaming access to hundreds of workouts with varying difficulty levels and time commitments. There is always a modifier in the program so if you can't do a move, you can follow along with the modifier and still keep moving!
Along with the workout programs there is a cooking show called Fixate that is great, too!
Although I miss the social aspect of a gym, Beachbody On Demand has been fantastic at challenging me in my workouts and keeping me sweating. I recommend it for anyone!
Check it out HERE if you're interested!
(There are also Challenge Packs you can purchase to bundle things like a Beachbody On Demand subscription, Shakeology, and any particular program like 80 Day Obsession so you'd not only save money but get all the gear mailed to you that you'd need for the program).
9/14/2018 0 Comments
A new nutrition program came out this year called 2B Mindset. Before I lose you, it's not another DIET. This has been a game changer for me on how I view food and choose food to eat and I highly recommend it for EVERYONE whether you're trying to lose weight, maintain weight, or just live healthier. It is also changing how I will be helping my patients. At work my patients typically have long lists of illness and diseases that for the most part are preventable. Since good nutrition is foundational to good healing, we are often left working uphill in trying to help the patient recover from injury because they have a poor nutritional history. I'll be incorporating the 2B Mindset in my patient education programs starting next year and am excited to see how my patients benefit from this.
9/13/2018 0 Comments
We are heading into our last week together! I hope you've enjoyed learning new things and I hope you will incorporate some of these ideas with success! This week is going to be all about some of my favorite wellness products. I've had some great results with these products so I wanted to share them with you.
Have you tried adding plyometrics into your workouts? I've started adding them in over the last year (more so in the last month) and although they are tough, there are definite benefits!
Know you need to workout but lacking motivation to actually do it? Here are some ideas to try if you need help!
Do you have a fear of carbohydrates? Carbs have gotten a bad wrap lately, especially with the keto craze. But honestly, most of us just make poor carb choices (they aren't all bad). Let's take a look at FIBER today! Considered a carb, fiber is not digestible by the body, so it will just pass through our GI tract without breaking down. Turns out, even though it is just a passenger through our body, fiber does great things for us!
Today's post is geared more toward women (sorry, fellas!). For some reason, it seems a lot of women have bought into the myth that if they lift heavy weights they'll get bulky and look manly. We've all seen the women who are body builders or do bikini fitness competitions who have bulked up a lot, and it may turn you away from lifting weights if you don't want to look like that. First, let me start by saying those women are almost always taking some sort of supplement (or even hormone) in order to look that way. It isn't just strictly lifting weights that developed those bodies. On it's own, the female body does not bulk up with muscle simply because we do not have the hormones to support that.