Meal Plan Week 1 Available for Purchase

Hey all! I have made available for purchase a 7 day meal plan that you can purchase below or on the side bar of the blog for $10. I will post these 7 day plans (different each week) for the next month and they will be up on Thursdays or Fridays.

What does it include? Each day includes 6 meals and includes the macros, so if you need to add or reduce the macros you can adjust accordingly. To find out a good estimate for the macros you need for your body I suggest using the www.iifym.com calculator.

What is the calorie range each day? The calorie range this week is 1450 to 1650 calories a day and can be adjusted to fit your needs and your goals

What about a shopping list? Yes, at the end of the file there is a shopping list attached with all the ingredients/foods you will need for the week. Recipes are also added where it is needed.

Also, each meal is broken down with a time and labeled either Breakfast, lunch, dinner or snack, you do NOT have to eat at these times. It is just a general timeline so please do not feel obligated to follow it to a tee or at all if you don't want to.

This plan doesn't include support in that I make changes to it for you, that will be completely up to YOU.

Also, please keep in mind that this was made for healthy individuals, those of you that have any medical issues need to seek the advice of your doctor. I am not a dietician or a nutritionist and any questions that you have regarding your health need to be directed at a professional because they will be better able to answer them.

Click the "Add to Cart" button below to purchase for immediate download!

Workout Wednesday: Biceps/Back/Shoulders and Upcoming Meal Plans!!

Who doesn't love a nice defined upper body? Especially during the warmer months where you are wearing tanks, baithing suits, dresses. It's nice to actually be able to show off what you have worked hard for and for most of us women, it's fairly easy to tone our arms - I mean easier as in easier than maybe toning our tummy's and lower half.

Here is a great routine and most can be done at home if you don't belong to a gym! That's always a plus, right?!

 

 

 

 

Concerning Meal Plans - I will be realeasing 7 days plans for purchase and immediate download through this blog. The plans will not be customized to any one individual but you are able to adjust/modify as you see fit for yourself. The plans WILL include macro breakdowns for each meal and recipes where needed. I will be releasing the plans on Thursdays or Fridays and it will be $10 for one week. Is this something you guys would be interested in? Depending on the turn out, I plan on doing customized plans for individuals in the next month or two.

 



Fit Tip Tuesday - A Challenge

Pick at least one thing you are not good at and start doing it daily! This could be push ups, planks, running a mile, squats with good form, etc...For me this would be doing full (all the way up and all the way down) unassisted pull ups.

It's so easy to discontine something because we think we aren't good at it. If you want to be good at something you have to practice it, this goes with anything in your life. Practice makes progress :)

I will be challenging myself to perform at least 5 unassisted full pull ups each day for the next week! Having this as my goal will hold me accountable and help me to be better at something I'm not so great at. It will allow me to build upper body strength, stabilize my core, and push through when it becomes tough and I want to give up.

I challenge YOU to pick a goal for the next week, something you want to be better at and practice it daily. Set an attainable, realistic goal. Comment below and let me know what you choose!

There is always room for improvement!

Miscellaneous Monday

Monday's are going to end up being posts where I catch you up on what's been going on in our lives

First up, we have had some pretty unexpected changes take place over the last few weeks. I told you all how I quit my job, of course to pursue my passion in health and fitness full time, but also to be able to manage the kids, Hayden's school, their activities, etc. while my husband would be travelling often for work. Well....the day after I was offically done with work, my husband got 2 calls, had 2 interviews, and was made 2 offers by GREAT companies! We chose the one where he would NOT be travelling or if/when he does travel it will be in Texas and not too far! This was not something we were anticipating whatsoever, and had this of happened prior to me putting in my two weeks I don't know if I would have quit right then. I am beyond happy with the way things happened, God really does work in mysterious ways! I was so anxious/nervous/scared/excited to quit my job and to be self employed, so much comes with that and it will be a lot of work! It's scary to just take a leap of faith and hope that it all works out for the best and that we don't end up homeless because of me and my dreams :) So with that being said, I know now more than anything that I did what was right for my family and I don't regret it one bit. Like at all.

Moving on...

Hayden had his first day back to school and is entering the 1st grade! I still have to pinch myself at times, How do I have a first grader?!?! It's all so surreal.

He was very excited to wake up and get to school this morning, but not before I snapped some pics! He gets so embarrassed by me taking pictures and I found myself telling him, "Just give this one thing to me son!" And he responded, "Uggghhhh, OK mom!"

 

 

 

He is so dang cute...and handsome!

 

I headed to the gym, after taking Hayden into school and snapping some pictures, to workout chest and triceps. Easily one of my favorite muscle groups to work currently.

 



That's really all I've got for now, check back tomorrow for Fit Tip Tuesday!

8 Week Fat Loss Plan Available for Purchase!

I am so very excited to announce that my 8 week fat loss plan is finished and available for purchase! I will be holding a sale on it now until Sunday night (August 25th) for $30! On Monday it will go up to its regular price of $50.

This is a strategically designed fat loss program based on NASM's Optimum Performance Training (OPT) model that is scientifally structured to improve all functional abilities. This plan incorporates  2 phases for a methodical approach for fat loss.

Phase 2 will build off of phase 1 and you can expect to gain stabilization endurance, strength endurance, flexibility, balance, and cardiorespiratory endurance throughout this 2 month plan.

This is a 5 day a week plan that can be done at a gym and also has options for those who workout at home. Things you will need for completing this program at home is two sets of dumbbells, a stability ball, resistance band(s), and a jump rope.

Each exercise lasts around an hour to an hour and 15 minutes depending on YOU.

While there are no pictures, each exercise is more or less easily identified or can be looked up via www.bodybuilding.com, google image search, or www.youtube.com.

If you are looking for a program to reduce your body fat, while at the same time gaining strength, then look no further! This program will challenge and change your body! I would say this is more of an intermediate/advanced plan than a beginners plan, although you can always make modifications if you are a beginner and wanting to jump start your weight loss goals.

TO PURCHASE: Click on the add to cart button below the logo and once payment is made, you will find a link or be redirected to a link and able to download the program immediately. This is an excel file and you can view everything by clicking on each sheet at the bottom of the excel page.

Workout Wednesday: 30 Minute Home Circuit

Today I did a little workout in my garage and didn't make it to the gym because my husband took my car to work today. He wrecked his Friday and it's currently in the shop - this is a whole post in itself!! BUT not today :)

So since I am pretty much stuck at the house sans vehicle today, I came up with a little WOD you can do at home OR the gym. I might have some equipment that you don't have, so I will put in modifications for those things.

 

 Modifications

Roll Outs - This is the little ab wheel in the above picture, you can purchase one for under $15 OR you can substitute using a stability ball or barbell. Perform these on your knees

Kettle Bell - pictured above, these can be pricey so if you don't have one and don't plan on purchasing one you can use a dumbbell as shown in the video below

Box/Aerobic Step - pictured above, these too can be pretty pricey. I found this set through Craigslist for $10 but you can use any sturdy bench type of equipment that is fairly low to the ground OR you can subsitite Sumo Squat Jumps instead

Box Side Shuffles - these are shown in the video below, again if you don't have a box/aerobic step you can just perform side shuffles on the ground

Sumo Box Jumps and Dumbbell Swings

 

 

Box Side Shuffles

 

 

 

And there you have it! A great, quick home or gym workout you can perform with little equipment and mostly bodyweight! Torch some calories today!



Fit Tip Tuesday: Why you should be drinking more water

We've all heard it..."Drink more water!" And guess what? It's true! Water has so many amazing benefits for your health and fitness journey and while you may think you are getting enough water a day, you will probably be a little shocked to learn that you could be consuming quite a bit more.

The process of getting in a good, healthy amount of water daily can be a little trying at first. You may feel a little bloated or full and you will be peeing around the clock until your body is more accustomed to the extra fluid.

But I am here to share with you why you should be drinking more of this clear, tasteless liquid!

• When muscle cells don't have enough water they don't perform as well and you will experience fatique, but with adequate water it helps your muscles be stronger because water carries oxygen to these cells making your muscles able to work longer and harder before fatiguing.
• Water helps maintain your bowels - it keeps things flowing nicely and prevents constipation
• Water is great for keeping your skin hydrated and not dry, it can also prevent the early onset of fine lines and wrinkles
• Not drinking enough water will actually cause your body to retain the water that you do have, therefore causing puffiness and bloating
• Drinking water will help your body burn stored fat
• Drinking water is good for your joints, it keeps them lubricated and flexible which helps to prevent injury and pain. This is especially good for those of living a fit lifestyle

These are just a few of the MANY benefits that water provides.

If you are in the beginning stages of losing weight/getting healthy simply try switching out a few of your diet sodas/sodas/juices/teas etc...for water. This alone is sure to give you a bit more energy and help push toxins out of your body. I would put money on it that it would also likely cause some fat loss/weight loss inititally as well!

How much water should I be drinking? For women the adequate intake is about 9 cups a day or 2.2 liters, but this will go up if you workout/are active due to you sweating and losing water throughout the day. I personally drink a gallon to a gallon and a half today. I will make myself chug 20-24 oz at a time if I haven't been getting enough water in for the day.

Drinking this much water may be new to many of you and will seem hard at first. The best advice I can give you is to just do it! Just chug it. I like to play little games...I will have a snack or meal and make myself drink my 24 oz refillable water bottle before I can chew gum or do anything else! I love gum, so this is a big deal for me haha! You WILL get used to it and you will likely still pee every hour once you are, but oh well! You will get used to that as well!