Wednesday, March 29, 2017

Breaking a plateau

Happy Workout Wednesday :) I have finally broken my plateau. My weight moved in the right direction this morning and I am hoping to keep this momentum going. I was so frustrated with this plateau that yesterday I went back into my food logs to see what I was eating when my results were great last time so I could repeat those things. While I was doing that I also noticed that some of my workouts were of higher intensity than they are right now. 

So yesterday I picked up the pace and pushed myself a little harder in every exercise that I did.  Not only is changing what your eating and the quality of the calories a great way to break a plateau, so is giving more intensity during your workouts. Push yourself harder if even for just a minute more. I heard once that just when you think you don't have anything left to give, you can probably give about 20% more. So one of the things I did when I was seeing great results was push to do my burpees with the correct form and a full set unbroken. So I added this video to show you how to do a burpee correctly. You can always eliminate the jump if you have bad knees and if your a beginner just step back one leg at a time instead of the full thrust back. So add 3 sets of 10 unbroken burpees if possible. During every workout from here on out push a little bit hard as often as possible and keep track of your intensity, how you feel and your results. I guarantee you will be amazed at what you didn't think you could do. As always, have a Wonderful Workout Wednesday

Tuesday, March 28, 2017

Salads in Mason jars :D

I shared this wonderful tip that I have been using with one of my accountability groups and decided I wanted to share it here as well. I hope you find it helpful.
Mason jars for meal prep. I love them to store my salads for the week because they keep the ingredients fresh if you layer them properly. And when you're ready to eat, all you have to do is shake 'em up!

Here are a few tips for creating the perfect mason jar salad:
Pour dressing in the bottom. That way your veggies stay crunchy and fresh.
Layer heartier ingredients like carrots or beans after the dressing.
Pack your greens on top. Yummm! enjoy.

Friday, March 24, 2017

Pina Colada Shakeology

Guilt free Pina colada shakeology

Thirsty Thurssssdaaaayyyyy!!!!

OMG!! I had this today and it was freakin' amazing.

1 packet of Vanilla Shakeology
1 cup of fresh pineapple
1/3 of avocado
And 1 cup of coconut milk
1/2 cup of ice and blend. 

It was legit so yummy. You know I love a shake that gives me my nutrients and superfoods that taste like a dessert.

The avocado is optional but I added it since I've been having trouble getting in all of my calories and you can't even taste it. It add healthy fat and the extra calories I need and it made it extra creamy. Add a little water if necessary to cut the thickness.

Some recipes call for coconut extract but I tend to steer clear of extracts as they contain alcohol.

I am definitely gonna be hooked on this all summer😋

To purchase Shakeology click here.

Thursday, March 16, 2017

So on Monday I got my meal prep shopping done. Well some of it anyway.  I pretty much buy the same groceries every week too. I guess I'm just a creature of habit or I know what I like and what works so I kind of try to stick with it when I can. I really do love my Mondays. I do my meal prep shopping, I go to the bank, I clean, I go to hot yoga, I fill up my gas tank, I try to take a nap if possible, I water my orchid... haha😊 it's one of my favorite days. 

Anyways, on Mondays I always think about goals. I already know that I have a speed goal for my runs, so I want to get faster but that's my fitness goal for the week and my weight loss goal is to get to 10 pounds lost which is 1 pound and a half away and 2 inches off my waist. 

When you're doing a weight lifting program it's all about inches lost. While muscle weighs more than fat so I may only lose a pound and a half and 2 inches off my waist but it looks like more. That pound and a half of pure fat because I'm building muscle completely changes the way my body looks. So that measly pound and a half will look more like five.Which I am super excited about. That is by far my favorite part of a weight lifting program, completely reshaping your body and knowing that what the scale reads doesn't much matter.

Tuesday, March 7, 2017

The struggle

Happy Tuesday, man has it been a struggle for me the last couple of weeks. Deaths, separations, and loss. I have been struggling just to keep my head on straight. It actually hasn't really been on straight. I even withdrew from school because I just couldn't focus on my studies. I am just now finding my footing a little bit and creating a life/routine/expectations for myself, my future and my business. I had to get back in to meditation, pray, focusing on God, which is a bit of a struggle in itself sometimes when you don't understand what is going on. And I have turned to my workouts, my fellow coaches and the women in my groups for solace.

 Right now I am doing body beast which I enjoy but it seems like week 3 is when it gets really hard, and that's when people tend to fall off and I know why. Did you know that studies have shown that people who engage in life threatening activities when faced with the decision to change to save their lives made an initial commitment but within a few months had reverted back to the behaviors they knew would kill them. It's a comfort thing, you can be more comfortable in your own familiar discomfort than in the discomfort of change. It's quite frankly easier to be miserable. Sounds like an oxymoron but it's the truth. So what are you going to do today to change what you consider your level of comfort?
Anyways, have a Happy Tuesday and go change your resting comfort level.