Moving Soon — New Website Almost Done!

Posted: December 18, 2012 in About
My new logo!

My new logo!

Hey hey!

I’m going to keep this short because I am moving—sites, that is.

My website will be finished in DECEMBER 23 so save the date and start getting ready to read over there.

If you haven’t, you can check out my new website, LIKE my Facebook page, or Follow me on Twitter.

New website

Facebook page

Twitter

Motivation Monday

Posted: December 17, 2012 in Articles, Music, Online WO Reviews, Quotes
Discipline and consistency. You have to earn what you what.

Discipline and consistency. You have to earn what you what.

One of the last posts on this blog before my website is ready — YIPPEE!

Have you liked my Facebook page yet!? Please do so!

Too Much Cardio = More Fat
Don’t kill your progress with too much cardio!!! Yes, really, there is such a thing…. And it’s a lot less than you’d guess! Here’s why.

Music to Move Ya
“Black Betty” by Ram Jam
“Keep Em Separated” by The Offspring
“Aimin at Your Head” by Pretty Lights

Mind Over Matter
“Passion is the genesis of genius.” –Tony Robbins

“Failure will never overtake me if my determination to succeed is strong enough.” –Og Mandino

“Your attitude is either the lock on, or the key to the door of success.” –Denis Waitley

Quick Workout Challenge
Sexy Bikini Threesome Workout
No equipment needed! I love it.

How long did it take?: 9 minutes
Was it tough?: It was a good warm-up/cardio burst.
Did I feel like I got a good workout in?: It was a great lower-intensity workout and supplement to total body resistance workout.
Why I liked it: It was quick and easy without being too taxing, but I still felt it! Doug and I did this one morning before we did core work and it was a great heart-rate-raiser without being super draining. I also used one round of this at the beginning of, during, and at the end of a total body circuit class I teach. It was awesome.
Do I recommend it?: Definitely. Don’t have long? Can’t get super sweaty? Sick of burpees, pushups, and lots of jumping? Well this has a little jumping and a little shoulder work, but nothing too crazy. It’s a nice break. Do it!

Pain and Struggles

Posted: December 15, 2012 in S&S Tips&Tricks
One of my professors in college said something like this once and I try very hard to remind myself every time I meet someone new.

One of my professors in college said something like this once and I try very hard to remind myself every time I meet someone new.

I’m not sure what happened this week, but it slipped away. And today…. Today feels off. You ever been there? Your body aches, your mind feels all discombobulated, and you’re not sure what to say, when.

And when it rains, it pours. And it’s often at inconvenient times.

I’m not here to pour out my soul about what’s “wrong” in my life, or my views on what’s happening in the world (although my heart and mind genuinely do hurt because of what’s happened in Connecticut), or to gain sympathy, or vent about anything. I’m just saying that life as an adult is hard. It’s hard to hold everything together at all times and it’s hard to make it all work with a happy ending.

But these are the times that you need to focus on keeping two things consistent: your eating habits and exercise habits.

No matter what happens or when it happens or how it happens, you may not be able to control what happens to you, but you can control how you react to it. Pain happens to everyone, in all sizes, shapes, forms, and attacks on the heart.

Which leads me to emotional eating. It’s real. When things go bad, I have a tendency to eat. When things go well, I have a tendency to celebrate by eating. Sound familiar? You do that, too?

What can you do? How do you break that? Find your new “out.” Take a walk, call a friend and walk around the house, go to the gym, write about it in a journal, have a go-to buddy that you can call in times of struggle.

This holiday season, through the deaths, the stress, the darkness, the happiness, the excitement, the frustrations, remember what and who you’re alive for. Remember that what you put into your mouth is going to determine how your life goes. That may sound super-harsh, but it’s true. Over time, how and what you eat will either keep you healthy and strong, or will kill you slowly. The same goes for exercise. The more you sit and don’t use your muscles, the more they will hurt and refuse to perform daily activities down the road.

Be thankful for what and who you have. Respect them and their love for you by respecting yourself. Working out and choosing not to eat something full of fat isn’t rude or selfish, it is often healthier for your mind and body. Love. And say it, too. Every time you can. To everyone you love. Have faith, don’t give up on hope, and pray. Even if it’s just to say thank you for being able to pray. And don’t, please, please don’t judge someone on how they act on one occasion. We all struggle. Sometimes you have to fake it ‘til you make it, and sometimes you just need a little extra kindness and a few more hugs.

Take care of you this weekend. Mind, body, and soul.

Motivation Monday

Posted: December 10, 2012 in Inspiring People, Music, Quotes, S&S Workouts
Funny, Doug and I were just talking about doing 1-hand pushups.

Funny, Doug and I were just talking about doing 1-hand pushups.

Inspirational Women of All Ages and Professions
Hate running? You don’t have to run to get a runner’s body! Check out what these 20 women do to stay in great shape.

Blast from the Past
*I’ve been having a 90s music attack!
“The Sign” by Ace of Base
“Sweet Dreams” by La Bouche
“Whoomp! (There It Is)” by Tag Team

At-Home, Shoeless Workout to Try:
Love this magazine—I’m pumped to try this myself!

Chance
“I have found victory to be difficult when my focus is on my fear(s). Being afraid to lose, afraid to look bad or afraid to get hurt are usually the biggest obstacles standing in our way. Seeing failure for what it is (a critical part of the achievement cycle) will drastically reduce the crippling effects of fear. When fear is gone the vacuum created opens up the one key ingredient needed for achievement—a chance. Celebrate the fact that you at least have a chance and failure will cease to be such a big deal.” – from MMA & Fitness Motivation

Foodalicious Friday

Posted: December 7, 2012 in Recipes, S&S Tips&Tricks
Make smart choices and exercise regularly. It's not rocket science, it just takes willpower and persistence.

Make smart choices and exercise regularly. It’s not rocket science, it just takes willpower and persistence.

This post is going to be a little scattered. Brace yourself.

#1) Did you hear/see my big announcement!?!? Click here.

#2) Did you hear/see/LIKE my other big announcement!?!? See/LIKE it here.

#3) My goal these past few weeks has been one simple tweak: Stop eating by 8pm (unless I teach or train late, then I have to eat a lil somethin’-somethin’). It has already paid off hugely—I don’t wake up as hungry, I feel stronger, I feel less bloated, and I feel a little trimmer.

#4) Holy this looks yummy: Banana Nutella Fat-Burning Milkshake|
Ingredients:
• 2 scoops BioTrust Low Carb Vanilla Protein (I have never tried this kind, however, any regular or vanilla whey protein will do.)
• 1 c. unsweetened almond milk
• ½ c. of plain yogurt
• 1 Tbsp. Nutella
• 1 frozen banana
• ½ tsp. pure vanilla extract
• Stevia (to taste — optional)
• 5 ice cubes

Directions: Put all ingredients in a blender and enjoy!

Most days I really wish my abs looked like hers *le-sigh*

Most days I really wish my abs looked like hers *le-sigh*

Part of Me Workout + What Makes You Beautiful Abs Bonus

Equipment needed: towel/paper plates/weighted plates for sliding pushups and an object to be able to do pushups to the left, middle, and right of (I used one of those ghetto-old crunch assistor things); and a weighted ball to do a pushup on and lift overhead. I used a 10lb. medicine ball for all of the weighted stuff.

How long did it take?: 12 minutes for the workout + 4 minutes for the Abs Bonus
Was it tough?: Very! Especially after doing the Take a Girl Down Workout. I was literally shaking and dripping sweat.
Did I feel like I got a good workout in?: Tchyea! It was actually very tough. To the point where I was verbally and mentally driving myself forward. And the ab part—woo win!
Why I liked it: It was a mix of a few other BodyRocks I have done before, but it was nice to mix-n-match them a bit here. I love me some burpees and I definitely got those in with a GOO!-ton of pushups. The tricep crab-kick-things caused a major burn and it was the two longest 50-second intervals of my life. But my tris looked good! :) The ab moves were also a little different and I loved them. Very intense burn in the abs finished off with a total-body-suck-in-those-abs move that made me feel so strong.
Do I recommend it?: Yes, I do! It was killer, especially if you pair it with the Take a Girl Down Workout. I was in and out of the gym in 35 minutes, dripping sweat and feeling good.

Motivation Monday

Posted: December 3, 2012 in Music, Quotes, S&S Workouts

 Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

I love December. I love Christmas. I love snow for Christmas (only for Christmas, really). I love Christmas decorations. I love the holiday spirit. I love Christmas music. I love the ideas of joy, peace, love, faith, and togetherness. I love the holiday foods.

But I dislike one thing: Excuses.

Yes, holiday food is amazing. And often homemade. But it’s full of sugar and fat. Yes, the holidays get busy, stressful, and tiring. And the weather sometimes gets in the way. But it’s no excuse not to work out. You always have time for a workout—from squats, lunges, pushups, and sit-ups during commercials of your TV show to 10 minutes of hardcore plyometrics or nonstop moves before work.

Stop making excuses and do the work.

Music
“Shut Up & Drive” by Rihanna
“House of Jealous Lovers” by The Rapture

Workout Moves
Side-plank + tricep extension and leg raise

Heel-click crunches

Quotes
“If you have time to whine and complain about something then you have the time to do something about it.”—Anthony J. D’Angelo

“The best thing about the future is that it comes one day at a time.” –Abraham Lincoln