Jan
FitTip: Fun Cardio! #WWKHD
Fun Cardio
Sometimes I get bored with cardio and just don’t feel like hitting the stairs for 40 min. On days like this I will change it up and do something fun. Give this cardio routine a try!
5 min jump rope
Repeat 5- 8 rounds of
- 1 min bodyweight squats
- 10 sec rest
- 1 min mountain climbers
- 10 sec rest
- 1 min alternating single leg vups
- 10 sec rest
- 1 min squat thrusts
- 10 sec rest
5 min jump rope
Jan
FitTip: Embrace The Work! #WWKHD
Embrace The Work!
No, its not easy! Yes, it takes discipline, time, and consistency! You have to WORK, but if you love the work it doesn’t feel like a job! If you love the work it becomes FUN! You know what needs to be done to meet your goals, embrace it!
Jan
FitTip: Dieters Dessert- Blueberry Tea! #WWKHD
Dieters Dessert- Blueberry Tea!
Evenings are the time my sweet tooth kicks in. Whey they do I have several teas to pick from. One of my favs is this blueberry tea. I put one truvia packet in it and its like heaven! :)
Jan
FitTip: Understand Hunger VS. Craving! #WWKHD
Understand Hunger VS. Craving!
Cravings are triggered by emotions! Hunger can be satisfied by ANY food (including the food you should be eating- lean protein & veggies)! So when your tummy starts growling or your minds starts drifting into ice cream and chocolate dreamland, ask yourself…are you stressed, bored, or upset? Do I want to eat anything or just one very specific item? Why do I want the one food I cant get out of my brain? A craving will pass and if you are really just hungry then eat your next planned meal!
Jan
FitTip: FitLife Foods- Shirataki Noodles & Rice #WWKHD
FitLife Foods- Shirataki Noodles & Rice
Fill you belly without adding calories! These babies are great for mixing with veggies and some lean protein! Yummy!
Dec
FitTip: Healthy vs. Lean! #WWKHD
Healthy vs Lean!
When we talk nutrition remember that healthy clean foods are yes healthy but they are not always the foods that support a lean physique! Know your goals and plan your meals accordingly! If lean is your goal you should still factor overall health but you will most likely have to supplement to accomplish that.
Dec
FitTip: Dieters Dessert- Chocolate Peppermint Tea! #WWKHD
Dieters Dessert- Chocolate Peppermint Tea
When I am craving something sweet in the evening I have this! Satisfying and helps calm me down before bed. Yummy! Enjoy!
Dec
FitLife Rant: My View On Competitions #WWKHD
My View On Competitions
Some FitLifers may take the stage but make no mistake FitLifers do not forget about the day after show day! I love the sport of bodybuilding and fitness! I love the challenge! BUT I do not love or support the unhealthy behaviors that many competitors engage in!
I believe in eating clean and training hard EVERYDAY! I believe in constant progress! I believe in pushing hard! I believe in giving my mind body and soul what it needs to achieve my goals. I love training. I love goal setting. I love achieving new personal best more than that.
My training doesn’t always revolve around the goal of a bodybuilding/fitness/bikini competition. Sure I enjoy getting dolled up and strutting my stuff but I am an athlete. Athletes train to perform. The majority of my fitness goals are performance driven.
Many competitors talk about on and off season. Some use the theme “off season” as an excuse to blow off their training and binge eat a bunch of junk. This is not something I am interested in. Why? Because I like to train and I like to eat the foods that support my goals. Yes, I also like ice cream just as much as anyone else and I may allow myself a treat now and then but not on a regular basis. No, I do not feel deprived. I actually enjoy the foods I eat every day! I believe this is the key to success. I would pick a killer session in the gym or a run over any night out in the city. I enjoy getting up before the sun and working hard to achieve my goals.
There are several positive aspects of competing. This sport builds discipline, it demands mental toughness, and it inspires many people to commit to a lifestyle change. Of course there are aspects that can lead to unhealthy behaviors. As with anything in life, competition or no competition people will do what they want….. good, bad, healthy or unhealthy. At the end of the day your healthy is your responsibility. If you have the right mindset and motivations you will make the right decisions.
Compeititions help me focus! When you comit to getting on that stage, everything becomes clear. All aspects of your training must be on point in order for you to show up at your best. Everything intensifies! This is why I compete!
Dec
FitTip: Hand Symbols For Portion Control! #WWKHD
Hand Symbols For Portion Control!
Here is a quick guide and calorie reference for portions!
Dec
FitTip: Persistence Over Perfection! #WWKHD
Persistence Over Perfection!
Don’t focus on being perfect. Focus on giving each day your best over and over again!
Persistence will get you to your goals!
