tag:blogger.com,1999:blog-39322275241181042472024-03-13T14:25:33.326-04:00Skinny Mom ChallengeSkinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.comBlogger139125tag:blogger.com,1999:blog-3932227524118104247.post-22758146025730666972015-08-26T09:21:00.002-04:002015-08-26T09:22:35.581-04:00Excuses Or Simply not Ready for Change<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-n_dz9g_gC40/Vd2754afxeI/AAAAAAAAOyY/79ffO_X5HzY/s1600/1f17142110f5cf220f0f94d652b9cba5%2B%25281%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-n_dz9g_gC40/Vd2754afxeI/AAAAAAAAOyY/79ffO_X5HzY/s1600/1f17142110f5cf220f0f94d652b9cba5%2B%25281%2529.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Excuse or Something Else? </td></tr>
</tbody></table>
<div class="MsoNormal">
Everyone knows that person who always has an excuse for
everything. You might be the person giving
an excuse. I use to get so frustrated
with people that complained and complained about how they were so miserable
with their health, weight or appearance but they never do anything to help themselves.
I’ve come to realize it’s not the excuse holding them back. Instead they just aren’t ready. Sadly some people never become ready to make
changes. Instead this person will live a
long life of illness, metabolic diseases and suffer with ailments until the
end. <o:p></o:p></div>
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What makes a person ready to make a change? There is a theory called the Transtherotical
Model (Stages of Change). Everyone uses
it at some point in their life but might not be aware. What is the Transtheortical Model? It’s the processes we go through to begin
making behavioral changes. Behavioral
changes like smoking cessation, starting an exercise program or eating
healthy. There are more behavior changes
but these are a few. <o:p></o:p></div>
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<b>There are six stages of the Transtherotical Model:</b><o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;"> <b>
</b></span><!--[endif]--><b>Precontemplation (Not Ready</b>)- People in this
stage don’t have any intention to make changes now or in the future. Reasons may be because they simply don’t know
they need a change. The person might have
tried many times before, failed and are afraid to fail again. <o:p></o:p></div>
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<br /></div>
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<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;"> <b>
</b></span><!--[endif]--><b>Contemplation (Getting Ready)</b> – These are people
who intend to make a change within the next six months. They are aware of the pros and cons of making
a change but they are motivated.
Sometimes people become stuck in this stage due to fear, lack of support
or money. <o:p></o:p></div>
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<br /></div>
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<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;"> <b>
</b></span><!--[endif]--><b>Preparation (Ready)-</b> This stage is typically
when changes will occur within the next month.
Actions have been taken to begin, they joined a gym, purchased a self-help book, or find a wellness coach or a trainer. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Action-</b> These are the people that are working on
their goals. They are going to the gym
or exercising at home. They have begun a
smoking cessation program. They are
working with a coach to help them lose weight or make positive health
changes. This is about a six month stage
to really know it’s going to stick. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->5.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Maintenance stage-</b> It's been six months or more and still going strong
with their behavioral changes. The
change is now a positive habit and they have more confidence (self-efficacy) in themselves and believe they won’t go back to the negative habits.
<o:p></o:p></div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->6.<span style="font-size: 7pt; font-stretch: normal;"> <b>
</b></span><!--[endif]--><b>Termination Stage- </b> YES CHANGED FOR GOOD!!!! This is the stage where people can fight past
depression, anxiety, boredom, lonely and anxiousness without relapsing back to
bad behaviors. They now have alternative
methods to cope with these issues. <o:p></o:p></div>
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<br /></div>
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Where are you or someone you know in the Transtheoritical
Model? Don’t get annoyed with the
excuses because it may not be their/your time.
Be positive with people that aren’t ready for change. One day it might happen and then again it
might not. However, you cannot push them
into something they just aren’t ready to do.
I cannot drag clients across the finish line and I’ve learned that over
the years. They may regress and it’s not
my fault. Learn to let it go and understand
they might come back one day. <o:p></o:p></div>
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<div class="MsoNormal">
I encourage you to think about a behavior you want to change
and what stage you might currently be in the Stages of Change. <o:p></o:p></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-52973996467444595902015-08-10T16:38:00.002-04:002015-08-10T16:38:12.522-04:00Why Avoiding Food is Making You Fat<div class="MsoNormal">
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<a href="http://4.bp.blogspot.com/-PxACE2qn2QQ/VckLodIAwxI/AAAAAAAAOyA/_y2grQiHCqg/s1600/food%2Bis%2Bfuel%2B2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-PxACE2qn2QQ/VckLodIAwxI/AAAAAAAAOyA/_y2grQiHCqg/s320/food%2Bis%2Bfuel%2B2.jpg" width="251" /></a></div>
<div class="MsoNormal">
Many people believe if they restrict daily calorie intake to
a ridiculously low amount they will lose weight or fat. This is a common misconception so don’t fall
victim to this myth. During the
beginning of weight loss our body is typically eliminating water and
unfortunately breaking down muscle. Unfortunately people believe if they cut calories
excessively they will lose weight; sadly this is untrue. Instead the body becomes a fat storing
machine. Why? I’ve talked about this many times but it is
our natural safety mechanism. Extreme
calorie restriction often known as Anorexia Nervosa causes major health
problems and bone density is decreased.
An overweight person has an increased risk of bone density
decreasing. This decreased bone density
increases the risk of stress fractures or complete fractures in bones. Excessive weight loss decreases muscle
mass. Muscle is very important to our
body because muscles help us move. Bones
are the foundation of the body but the muscles attached to the bones are what
helps us move. As we begin to age, as
early as our twenties we begin to lose a small percentage of muscle mass each
year. This percentage of muscle mass is
increased for sedentary people or excessive calorie cutters with poor diets. Think about your grandparents or great
parents; were they physically active throughout their senior lives? Were your grandparents frail and unable to
walk without shuffling or struggle to do daily tasks? It’s important that we maintain our independence
as long as possible. <o:p></o:p></div>
<div class="MsoNormal">
How to start the path of eating healthy and exercising
daily? It must start with you. It can’t
be a doctor using scare tactics or family members teasing. The want to change must happen within or it
won’t happen. Are you ready to make a commitment to
change? Why do you want to make a
change? Are you doing this for yourself
or someone else? <o:p></o:p></div>
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Here is a thought, what if instead of focusing on calories
we focused on servings of fruits, vegetables, lean proteins and good fats. In addition to focusing on fats, vegetables,
fruits, lean proteins include food timing, and emotions. When
you sit down to eat write down how you feel.
Are you sad, angry, tired, nervous or happy? How much water have you drank? Did you exercise? Exercise will increase the need for more
foods to be consumed to help repair the body and promote good immunity. When the body becomes worn down from lack of
sleep or hard workouts the risk of colds and illnesses increases. Does counting calories drive you crazy? Losing weight is as simple as being aware of
the foods we put into our mouth. If you
eat lunch and dinner out every evening that’s a poor eating habit. Think of how much weight you could lose if you
cooked meals at home. Eating breakfast
every morning can decrease the chances of excessive eating at lunch. Adding a snack around 2:30 -3:00 can also
decrease the likelihood of overeating at dinner. These
are simple tasks that will go a long way when trying to reach a weight loss or
health goal. Don’t drive yourself crazy counting
calories; if you eat wholesome foods such as fruits, vegetables, nuts, Greek
yogurts, and lean proteins you will lose weight. Try to set a goal to eliminate
the amount of foods you eat from packages.
Here are some goals that might
help. <o:p></o:p></div>
<div class="MsoNormal">
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<h1>
Set Goals:<o:p></o:p></h1>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will eat 2 servings of fruits and 6 -8
servings of vegetables a day. (TRACK IT)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will take my lunch to work every day.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will set a timer for every 2.5-3 hours to eat
very small meals/snacks<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will eliminate pops or bad beverages; mochas, Frappuccino’s
etc. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->5.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will eat a protein, fat and carbohydrate at
each meal.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->6.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will eat breakfast each morning. <o:p></o:p></div>
<h1>
Big Goal: <o:p></o:p></h1>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I will lose one pound per week by eating a nutritious
diet that consists of proteins, carbs and fats at each meal. I will resistance train two days per week and
complete 30 minutes of cardiorespiratory exercises for the first two
weeks. After two weeks I will increase
my duration or intensity by 10 percent. <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<h1>
SMART goals<o:p></o:p></h1>
<div class="MsoListParagraphCxSpFirst">
Specific<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Measurable <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Action oriented<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Realistic <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast">
Time (deadline) <o:p></o:p></div>
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These are small goals that can be
easily achieved. Focus on one goal each
week instead of trying to do everything at once. Set SMART goals and mark your calendar! You can do it!! For one on one coaching contact me. <o:p></o:p></div>
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<br /></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-67056300806244722172015-07-29T16:59:00.002-04:002015-07-29T16:59:43.703-04:00Are You a Weekend Food Bender? <div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-oGNqI4ZCH20/VbggpGRH9kI/AAAAAAAAOwU/FZlz_Xmj2Q0/s1600/382761_178566812235042_174039352687788_340831_975299694_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="221" src="http://3.bp.blogspot.com/-oGNqI4ZCH20/VbggpGRH9kI/AAAAAAAAOwU/FZlz_Xmj2Q0/s320/382761_178566812235042_174039352687788_340831_975299694_n.jpg" width="320" /></a></div>
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It’s the weekend! The
work week is over and it’s time to hang with friends. What are you doing this weekend? The local winery is having live music, drinks
and fun. There is birthday
celebration. Oh yeah, don’t forget girls
night out! But wait, you are trying to
lose weight and don’t want to break that good streak you have going. Does this
sound like you every Friday night? <o:p></o:p></div>
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All week you managed to eat healthy and avoid binge eating
or drinking alcohol. Then the weekend
comes and you are consumed with guilt because you want to have good time but
avoid destroying your goals. What can
you do? <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
The number one thing to do that will help you stay on task
with your goals is KEEP WRITING in your food journal! Write down everything you eat and drink. Include alcoholic beverages and if you can’t
remember then there is a big problem.
Write down your daily goal each morning especially on Friday, Saturday
and Sunday. If binge eating/drinking is
your problem then I would focus on a goal according to this issue. Also another question you might ask yourself;
are my friends making me fat? I don’t
mean literally but if the activities you do together revolve around food and
drinking you might need to make some changes.
<o:p></o:p></div>
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<div class="MsoNormal">
Drinking more than one alcoholic drink can increase your
likelihood of consuming extra calories.
Your inhibitions are down and you become more social and less
aware. Wine is a little more health
friendly for someone trying to lose weight.
You can make wine go a little further if you ask for it to be mixed with
Seltzer water. This turns your drink
into a spritzer. Mixed drinks are the
enemy; they contain higher sugar contents.
Beer typically adds 150 calories to your day as well as the extra carbs.
<o:p></o:p></div>
<div class="MsoNormal">
If you are attending a party make a healthy appetizer. Providing your own food will allow you to eat
and avoid guilt. In addition when I
attend a party or dinner I try to consume a protein shake with some fruit. This will help me feel much fuller and I won’t
eat very much. If you eat out, box up
half of your food before eating. Boxing
up your food will help decrease the calories you eat. Most dinners out are 2-3 servings so you can
see there are a lot of extra calories. </div>
<div class="MsoNormal">
If it is girls night out find an activity to do. How about a girls day out; indoor rock climbing,
Sky Zone, duck pen bowling, mani/pedi anything that doesn’t involve food. <o:p></o:p></div>
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Try to keep your normal sleep schedule. A lot of times we sleep-in over the weekend
and miss breakfast. When I oversleep I
always start my day with breakfast. Plus
consuming at least 32 ounces of water because by this time I’m dehydrated. Try to avoid eating breakfast out because the
extra calories will kill your goals. Don’t
kid yourself if you exercise really hard over the weekend and the run to your
local breakfast diner. I guarantee you
will consume more calories then you ever burned off. <o:p></o:p></div>
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<div class="MsoNormal">
There are many ways to avoid weekend benders but you need to
take a good look at what you are doing. <o:p></o:p></div>
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<br /></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-59875863657920982212015-07-27T13:26:00.001-04:002015-07-27T13:26:32.181-04:00Success Comes With Time<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-lP3BWBgR5V8/VbZpr85FmnI/AAAAAAAAOwA/fgv5RgRyMBc/s1600/Paleo%2Bmeans.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-lP3BWBgR5V8/VbZpr85FmnI/AAAAAAAAOwA/fgv5RgRyMBc/s1600/Paleo%2Bmeans.jpg" /></a></div>
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I’ve worked with many
people and all of them have the same goal.
Everyone wants to lose as much weight as they can in the quickest amount
of time. Whatever happened to slow and
steady wins the race? You know the story
of the tortoise and the hare? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
ACSM recommends one to two pounds of weight loss per
week. How can we obtain this type of
weight loss? Creating a caloric deficit
and increasing our exercise is the best way to achieve weight loss. What are the ASCM recommendations? In order to lose one pound per week you must deduct 500 kcal
from the diet a day. If you wish to lose
two pounds then deduct 1000 kcal per day.
This allows for 3500-7000 kcal deduction to reduce fat. Here’s what happens to the people trying to
rush their weight loss. First they fall
victim to someone that wants to sell them “shakes”. If they drink a shake for breakfast, one for lunch
and then eat dinner they will lose weight.
Right? Yes, however this person
learns nothing about eating healthy, good quality foods and as soon as they
stop drinking shakes they return to their original weight. Worse case they gain even more weight. </div>
<div class="MsoNormal">
<o:p></o:p></div>
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<div class="MsoNormal">
Eating is by far the hardest part of losing weight. Mainly because everything in life seems to
revolve around food or drinks. We
celebrate with food and drinks. Also we
medicate with food and drinks. The
number one drug to relieve stress and depression is FOOD. I get it!
I was depressed and I ate everything.
I was a binge eater. When I felt
down I would bake a pan of brownies and eat all of them. How do we get our eating under control? Keep a food journal. You don’t have to use a
fancy app just write everything down you plan to eat before eating. This will actually help with mindful
eating. You may be a little more reluctant
to eat that bag of chips if you have to write it down before. This will actually help you understand just
what types of foods your body is craving.
Are you wanting a lot of sugar/carbs?
<o:p></o:p></div>
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<div class="MsoNormal">
Exercise to me is the easiest part of weight loss. Although people have this misconception that
exercise is what will make them lose weight.
It’s not!! Your diet is where the
biggest weight loss comes from. The ACSM
recommendation for ages 18-65 is to accumulate a minimum of 30 minutes of
moderate-intensity aerobic (cardiorespiratory) exercise at least 5 days a week
or 20 minutes of vigorous exercise 3 days per week. Strength training should be a minimum of 2
days per week, 8-10 exercises hitting all major muscles and 8-12 repetitions. Are you meeting these requirements? <o:p></o:p></div>
<div class="MsoNormal">
When losing high amounts of weight, typically the first
thing that begins to go is water and muscle mass. It’s important to begin an exercise program
that includes resistance training to minimize the muscle mass lost. Lean muscle mass helps increase the body’s
metabolism and helps with losing weight.
No worries to the women afraid they will look like men. I resistance train a minimum of 4 days a week. I left very heavy and I’ve managed to avoid
growing an Adams apple or look like the hulk.
LOL<o:p></o:p></div>
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<br />
<div class="MsoNormal">
If you are struggling with your weight loss and would like
one on one personal coaching let me know.
I would love to help you. I have
a current client I started working with in April; she has lost 22 pounds and 21
inches. This is over a four month
time frame so as you see slow and steady wins the race. <o:p></o:p></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-2702774179899975222015-07-22T18:00:00.001-04:002015-07-22T18:00:31.615-04:00You Are The Competition<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-J5I_WCef1fs/VbARnfxfFCI/AAAAAAAAOoI/W6H73mMApEU/s1600/Fitness.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="319" src="http://3.bp.blogspot.com/-J5I_WCef1fs/VbARnfxfFCI/AAAAAAAAOoI/W6H73mMApEU/s320/Fitness.jpg" width="320" /></a></div>
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It’s that time of year again, time to watch the “fittest” on
the planet compete for the title of <i>The Fittest
Male/Female.</i> Although I don’t train
in a CrossFit facility I still enjoy watching the games. I love to see the sick
workouts they are required to do. I
cringe watching the competitors that still need to improve their Olympic lifts
and I cheer for the underdogs. Would I
do it? Maybe if I would have known about
it four years ago but not now. <o:p></o:p></div>
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I love competition but I especially love competing with
myself. I enjoy challenging myself
mentally and physically. I know
sometimes when I’m really challenging myself I scream out, clap and jump up and
down. My workouts are not for everyone
and that is okay. To me it’s important to
continue to challenge my bodies’ energy systems. I work on my lactate threshold. I work till I can’t go anymore. However for my clients I work on their goals
and within their scope of needs. I’m training them to be healthy outside of the
gym. <o:p></o:p></div>
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An example of training within their scope; a client this
morning told me she gave me props on her Facebook. She explained she moved 60 bags of mulch
after she had moved 120 bags over the weekend. Mind you she’s probably less than five feet
tall, no bigger than a minute but she’s healthy and strong. Her
story is what I love to hear. I want to
know that everyone I train can complete tasks at home without the assistance of
someone else. <o:p></o:p></div>
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When you exercise or do anything for your health it is YOU
against YOURSELF. Don’t worry about
others or competing with someone else.
It’s your workout! Train smart,
train hard and most importantly train for life. If you want to train with me find me on <a href="https://www.facebook.com/Skinnymomchallenge" target="_blank">Facebook</a> or <a href="http://www.dragondoor.com/instructors/profiles/?InstructorId=28993" target="_blank">DragonDoor</a>. <o:p></o:p></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-60773532902287867752015-07-16T20:21:00.001-04:002015-07-17T08:14:24.045-04:00Mental Illness <div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-tXuB4iOirXg/VahKVfFtyfI/AAAAAAAAOnw/ozl7OxA7jgc/s1600/592680afdc390bc215732634c3fc8e03.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-tXuB4iOirXg/VahKVfFtyfI/AAAAAAAAOnw/ozl7OxA7jgc/s320/592680afdc390bc215732634c3fc8e03.jpg" width="213" /></a></div>
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Today I learned a friend of my daughter lost her brother to
suicide. He was a kid, eighteen years
old, suffering inside and unfortunately his story did end. Anyone who knows me knows that I have dealt
with depression and anxiety for as long as I can remember. As a teen I struggled with mental illness but
I really didn’t understand that was what was wrong with me until
adulthood. I didn’t understand because
at that time mental illness wasn’t discussed as openly as it is today. I struggled with who I was as a teen. I abused my body with drugs, alcohol and even
dabbled in a bit of bulimia at one time.
I was reckless. Fortunately for
me I survived my teen years and early adulthood. I still continued reckless behavior but I was
surviving. <o:p></o:p></div>
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<br /></div>
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Fast forward to my adult life and my depression grew more
intense. Those feelings of hopelessness
and helplessness came upon me swiftly. The darkness covered me and all my thoughts
consisted of please let me die. I
thought many times how I was going to end my life. I lost so many of life’s moments during that
time. I look at old photographs and I
can’t remember when they were taken. My
children have memories of events I can’t recall. Three years of my life is like Swiss cheese,
there are just holes where parts of my life is missing. <o:p></o:p></div>
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When I heard the news today about this poor boy ending his
story it brings back those bad times.
Another boy lost to depression, suicide and questions unanswered for a
family. Guilt, frustration, anger, hurt
and shear heartbreak for another family.
There are so many kids struggling and hiding behind smiles. There are even more screaming for help with their
actions and words. Our youth are turning
to drugs, alcohol, cutting and suicide. <o:p></o:p></div>
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I learned about <i><a href="http://www.projectsemicolon.com/" target="_blank">ProjectSemicolon</a></i> a couple of weeks ago. If
you aren’t familiar with this project please visit their site. It’s time to raise public awareness regarding
addiction, depression, self-hurt and suicide.
Please take the time to talk to someone if you believe they are
struggling. Listen to a person if they
begin asking questions about death. If
you see the signs of self-injury don’t stay quiet. If you feel helpless tell someone. These struggles are difficult but they can be
managed and you are not alone!!! Does
depression and anxiety go away? I deal
with things day by day. Are there bad
days? Yes! Are there good days? A lot more once I learned what was happening
to me and ways to manage it. Life is
worth living! Your story isn’t over! <o:p></o:p></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-10862945847441390102015-07-11T09:00:00.000-04:002015-07-11T09:00:01.308-04:00Register for Small Group Kettlebell Training Small Group Kettlebell Training Class<br />
<br />
<b>When: </b>Monday/Wednesday/Friday<br />
August 3rd - October 3rd<br />
<br />
<b>Time:</b> 6-6:45 a.m.<br />
<br />
<b>Where:</b> 2717 S. Morgantown Road, Greenwood, IN 46143 (Upstairs East Balcony Gym)<br />
<br />
<b>Cost: $149 for three months or $50 a month UNLIMITED CLASSES </b><br />
<b><br /></b>
<b>Additional Class Times: </b> M/W/F 5:15 a.m. - 6:00 a.m.<br />
Tues/Thurs. 6:00 p.m. - 7:00 p.m.<br /> Saturday 8-9 a.m.<br />
<br />
<a href="http://www.kettlebellbootcamps.blogspot.com/2014/09/fall-bootcamp-2014.html" target="_blank">Register HERE</a><br />
<br />
For: Beginners, Intermediate & Advanced/ All Ages<br />
<br />
<b>*********All members are taught proper technique in order to use kettlebells.********** </b><br />
<br />
<br />
<br />Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-60605120519786527292015-07-10T21:04:00.000-04:002015-07-10T21:04:43.942-04:00One Size Doesn't Fit All When Training <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cMvqdST5Drc/VaBrHeyrhZI/AAAAAAAAOnY/VP8erslVCiw/s1600/Onesizefitsall.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="303" src="http://4.bp.blogspot.com/-cMvqdST5Drc/VaBrHeyrhZI/AAAAAAAAOnY/VP8erslVCiw/s320/Onesizefitsall.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One Size Doesn't Fit All</td></tr>
</tbody></table>
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It’s important as a trainer to understand that everyone
doesn’t have the same goals nor can they perform the same exercises. I have met many people over the past six
years. I have heard so many different
goals over these past six years. Some of
the goals include;<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Exercising consistently<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Decreasing cholesterol<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Losing as little as five pounds or as much as 60<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Keep up with grandkids<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Become pregnant<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Maintain current level of health<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Complete pull-ups, push-ups or max deadlifts<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Decrease stress, anxiety or help with depression<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Improve self-confidence<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Set a good example for my kids<o:p></o:p></div>
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Fitness isn’t a one size fits all! I train a small group (15 people max) class because
I want to be able to provide one on one training with clients. I have clients with various abilities. I have moms who are extremely strong and moms
beginning to take care of themselves again.
I have clients with previous injuries and recovering from by-pass
surgery. When I plan a class and post
their workout I really emphasis that it is “<b>their workout</b>”. What does “their
workout” mean? It means that we are
working within their abilities. If they
cannot perform a squat we utilize a box with plates (stacked on it) and we work
on their hips mobility/flexibility. If
there are existing shoulder injuries use light weight tension bands instead of
weight and slowly progress them only when they are able. Understand that some clients cannot do
burpees because they are on medications or have blood pressure issues. I even had a client with inner ear problems that
cannot do up/down motions. Realize some
clients are on beta blockers which affects their heart rate. You need to know what medications your
clients are on! <o:p></o:p></div>
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My goal in training clients is to provide them the
opportunity to become healthy within their own individual abilities. In addition I want to provide exercises that will
help my clients perform tasks of daily living.
Aging decreases muscle strength, muscle mass, flexibility and causes
balance issues. It’s important to work
on all of these to maintain a good quality of life. Giving clients a workout just to run them
into the ground isn’t a good idea. This
increases the risk of an individual becoming hurt and decreases any chance of getting
referrals. <o:p></o:p></div>
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Be sure to complete a health risk screening on your
clients. This will allow you to properly
program their training. I use
kettlebells as a means of resistance and cardiovascular training because they
are less damaging to the joints.
Kettlebell training does improve cardiovascular health, muscle
endurance, muscle strength and flexibility.
I completed a half-marathon and trained with only kettlebells. I didn’t spend months running before the
race. I completed the half marathon in
2:04 which is pretty dang good and I ran the entire race. <o:p></o:p></div>
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If you are looking for a trainer <a href="https://www.facebook.com/Skinnymomchallenge" target="_blank">Contact Me</a>. <a href="http://www.schoolofstrength.com/" target="_blank">Register</a> for my 6:00 a.m. M/W/F Small Group Class at the School of Strength located at Center Grove High School, Greenwood, IN. New Classes Begin in August! <o:p></o:p></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-30882924804682755132015-07-07T10:59:00.001-04:002015-07-07T10:59:29.753-04:00Road to Gains<span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;" id="docs-internal-guid-bff5b218-6900-de71-ab79-521db0b16f07">In order to see changes within our body it's important to understand the FITT principle. If you consistently use the same weight, reps, duration and type of training the body stops responding. Our bodies becomes accustomed to training as well as diet. If you eat the same foods over and over then your body will again stop responding. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">What is the FITT principle? </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">F= Frequency- Increase your frequency of training to improve fitness or increase muscle. This means if you currently train three days a week then increase it to four, five or six. Progress using the ten percent rule to reduce injury. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">I= Intensity- Increasing the intensity by increasing the load, reps or sets. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">T= Time- Increase the duration of your workout time. If you currently complete 40 seconds of swings, squats or run for 30 minutes then it's time to increase the time. You can also decrease your rest time. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">T= Type- Change up your exercise routine! Believe me when I say the body becomes bored with the same training. If you currently do body build try another form of resistance training like Powerlifting! Add some Yoga for body weight exercises or simply do some days of good old calisthenics. Go back to old school training; pull-ups, squats and deadlifts this hits multi-group muscles. Compound movements are your friend. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Always remember the ten percent rule when progressing your exercise. This will help your body avoid potential injuries. Injuries that often occur due to excessive increase in workload are tendinitis, shoulder impingements, bursitis and stress fractures. Listen to your body and progress and a manageable rate that the body can handle. </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><br class="kix-line-break"></span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Also remember to take a rest when your body just don't seem to be performing as well. Watch for symptoms of overtraining or burnout. </span><div><font face="Arial" size="5"><br></font><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-ZBraP62rrKM/VZvpTdMNLEI/AAAAAAAAOm4/IN9DGetf4CM/s640/blogger-image--1005952635.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-ZBraP62rrKM/VZvpTdMNLEI/AAAAAAAAOm4/IN9DGetf4CM/s640/blogger-image--1005952635.jpg"></a></div></span></div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-53026756719747026542015-07-01T19:54:00.001-04:002015-07-01T19:54:37.452-04:00Cardio From HELLToday's cardio was supposed to be a combination of legs/cardio. What this means is; I was supposed to pull a weighted sled, on a trail for (a) one mile or (b) ten minutes. Let's just say I got a little overzealous. I took my kids to a local park that has trails, loaded up my sled with originally 85 pounds and ended up chucking off 25 pounds at about a quarter mile. Pulling a 85 pound sled across gravel, grass, dirt and concrete for just that quarter mile I thought my legs were going to fall off. The grass literally makes the sled feel like it's hit quicksand! Once I took off a twenty-five pound plate, hit the sand I could move a bit faster but reality set in. There wasn't any way I was going to come close to a one mile pull before ten minutes with 60 pounds My Nike app kept pausing, resuming, pausing and I'm pretty sure I dropped the "F bomb" to many times to count. When I finished my app didn't even get the entire pull. My three kids, espesially my sixteen year old cheered me the last quarter mile as I reloaded the twenty-five pound plate and walked backwards up a slight incline to finish off the last quarter mile with 85 pounds. I wouldn't have done it without them! <div><br></div><div>Although I didn't make the one mile sled pull like I thought I would; I did get one hell of a cardio/leg workout. My legs are still screaming! I will be rethinking my weight until I'm able to master that one mile walk in 10 minutes. Secondly, I will bring bug spray!! I have mosquito bites all over me. I learned two valuable lessons; check your ego at the path and never underestimate sled pulls in grass again. <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Here is what my app did manage to get. I'm not going to get discouraged, instead my goal is to hit a half mile using 35 pounds by next week. Train hard! </span></div><div><br></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-xo-y3jfN6vE/VZR9u0oR6pI/AAAAAAAAOmg/terJ6rW4X-Y/s640/blogger-image-544554884.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-xo-y3jfN6vE/VZR9u0oR6pI/AAAAAAAAOmg/terJ6rW4X-Y/s640/blogger-image-544554884.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><br></div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-26828677314347227162015-07-01T10:41:00.000-04:002015-07-01T10:41:06.788-04:00Lifting Heavy and Fueling My Body<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-XumNM19A7tk/VZP7CGtKvxI/AAAAAAAAOmM/ZVkdOZJKdpI/s1600/Food%2Bis%2Bfuel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-XumNM19A7tk/VZP7CGtKvxI/AAAAAAAAOmM/ZVkdOZJKdpI/s320/Food%2Bis%2Bfuel.jpg" width="320" /></a></div>
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I’m working harder in the gym. Increasing the load volume and increasing my
time under tension. My muscles are sore
and I’m focusing on listening to my body and taking much needed rest days. Fueling my body correctly to avoid overeating
as well as illness is important. I’m
making sure I am eating good carbohydrates like oatmeal, oat bran, sweet
potatoes and brown rice. Don’t be afraid of carbohydrates, they
are an important energy source for the body.
It is important to understand a healthy balance of carbohydrates,
protein and good fats. Our brains use carbohydrates
to function and send messages throughout our body for our systems to work. Depleting carbohydrates for long periods of
time can increase health risks. During
the final stages before a competition carbohydrates will begin being tapered
down. This is for the competition and once it’s over carbohydrates are consumed
again. Understand sustaining extremely low carbohydrate intake for really
long periods of time is not healthy. Muscle
growth requires a greater percentage of carbohydrates than protein. <o:p></o:p></div>
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<b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Wednesday
Workout<o:p></o:p></span></b></div>
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<b>Single Leg Deadlift<o:p></o:p></b></div>
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Set 1/ 12 Rep/ 88 lb.<o:p></o:p></div>
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Set 2/ 12 Rep/ 88 lb.<o:p></o:p></div>
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Set 3/ 8 Rep/ 97 lb.<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 4/ XX <o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 97.7pt;" valign="top" width="130">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Double KB Front Squats<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.85pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 1/ 12 Rep/ 77 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 2/ 10 Rep/ 79 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 3/ 8 Rep /88 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 4/ 7 Rep/ 97lb. <o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 97.7pt;" valign="top" width="130">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Skaters <o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.85pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 1/ 12 Rep<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 2 / 12 Rep <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 3/ 12 Rep<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
XXXX<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 97.7pt;" valign="top" width="130">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Strict Pull-up SS Narrow Grip
Ring Rows<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.85pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 1/ 4 Rep SS<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
12 Rep<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 2/ 2 Rep SS 10Rep<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 3/ 6 Rep (Band Assisted) SS 5 Rep<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
XXXX<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 97.7pt;" valign="top" width="130">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Bicep Curls BB<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.85pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 1/ 12 Rep/ 45 lb.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 2/ 10 Rep/ 55 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 3/ 9 Rep/ 55 lb.<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
XXX<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 97.7pt;" valign="top" width="130">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Tricep Dips Plate Loaded<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.85pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 1/ 12 Rep/ 25 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 2/ 8 Rep/ 35 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 93.9pt;" valign="top" width="125">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Set 3/ 10 Rep/ 45 lb. <o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 88.15pt;" valign="top" width="118">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
XXX<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<br />
<div class="MsoNormal">
<o:p> Rest time between each set :60 to :90 seconds and :20 seconds between Skater sets. </o:p></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-69288150728582697392015-06-29T09:21:00.001-04:002015-06-29T09:21:08.727-04:00Journey to Competition<p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;" id="docs-internal-guid-bff5b218-3f77-ccde-51dd-e2ef9338eab6"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">In six years I've managed to set several fitness goals. Goals I set and achieved include; </span></p><ul style="margin-top:0pt;margin-bottom:0pt;"><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Losing 60 plus pounds</span></p></li><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Learning Muay Thai </span></p></li><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Complete a half marathon (2)</span></p></li><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Complete a 15K Trail Run</span></p></li><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Master Pull-ups </span></p></li><li dir="ltr" style="list-style-type: disc; font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; vertical-align: baseline;">Become an RKC</span></p></li></ul><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">My goals for 2015-2016:</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">1. Graduate January 2016 with my Bachelors in Kinesiology Major Fitness Management and Personal Training and Minor Health Education. Can't wait! Only three more classes remaining plus my internship.</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">2. Compete in April 2016 in my first Bikini competition. </span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">It's important to have goals in order to keep you motivated. Is it necessary for them to be something big? NO! Goals can be as simple as; I will train four days a week. This is a simple goal for someone who wants to see more results but only goes to the gym once a week. Goals are prioritizing something you want and working towards it with a plan. "I want to go on vacation to Europe." When do you want to go? How are you going to pay for it? Set the plan and put yourself into action to achieve the goal. </span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">My goals aren't for everyone and that is okay. Don't discourage anyone if they tell you something they desire to achieve. If you don't agree with their goal it's okay. Be there to support them and give them encouraging words. Listen don't speak. Sometimes people just need you to listen without giving input. I am putting my goal out there because if I don't I won't do it. I will bail out because I am terrified or don't believe I can get myself ready. </span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Road to training Workout</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Hex Bar Deadlifts </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1 195#/12 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2 - 205#/10 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3- 21115#/10 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Step-Ups </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1 - 88#/ 12 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2 - 88#/11 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3- 97#/ 8 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Renegade Rows</span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1- 35#/ 12 Rep Rt/Lt</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2- 44#/12 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3- 53#/ 8 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Floor Press</span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1- 35#/12 Rep Rt/Lt</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2 - 44#/ 8 Rep </span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3- 44#/8 L/ 9R Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Double Kettlebell Cleans</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1- Dbl 35# / 12 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2- Dbl 44#/8 Rep</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3- Dbl 53#/6 Rep</span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Single Kettlebell Press</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 1- 35#/12 Rep Rt/Lt</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 2- 44# / 8 Rep Rt/Lt</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;"> </span><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Set 3 - 44#/ 8 Rep Rt/Lt</span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Cardio- 53# Kettlebell One Arm Swings 100 Reps in 5:00 minutes </span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Skill- Turkish Get-up 10 minutes 1 R + 1 L , 5 Sets with 5 second pause each transition</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">30# Kettlebell</span></p><br><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Preworkout- 8 oz coffee</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">Post Workout- Beverly International Muscle Provider (1 Scoop) 8 oz water</span></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span style="font-size: 24.444444444444446px; font-family: Arial; vertical-align: baseline;">1 Small apple</span></p><br><br><br><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-maNQcuz3P0o/VZFGQshlPTI/AAAAAAAAOls/5xx26_czVoU/s640/blogger-image--1386363113.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-maNQcuz3P0o/VZFGQshlPTI/AAAAAAAAOls/5xx26_czVoU/s640/blogger-image--1386363113.jpg"></a></div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-78872918735571114762015-05-27T10:30:00.003-04:002015-05-27T10:31:24.522-04:00Coaching Available <br />
<h1>
Lifestyle and Fitness Coaching <o:p></o:p></h1>
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Are you training hard but just don’t see the results you
want? Have you tried all those yo-yo diets? Learn why how you eat is more important
than your training. Learn how to make
the most of your training. <o:p></o:p></div>
<h2>
This 90 Day Challenge will teach you: <o:p></o:p></h2>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->The psychology behind eating<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->How to effectively eat to get the most from your
training<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Break poor eating habits in a manageable way<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->How to eat for your body type<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Learn why macronutrients (carbohydrates,
proteins and fats) are important <o:p></o:p></div>
<h2>
How Do I Start?<o:p></o:p></h2>
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</span></span><!--[endif]-->Sign-up Online <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Initial
Weigh & Measure<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Before
Photos<o:p></o:p></div>
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</span></span><!--[endif]-->Monthly
Weigh & Measure<o:p></o:p></div>
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</span></span><!--[endif]-->Daily
Support via private Facebook Group Page <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Weekly
Goal Setting <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Lifestyle
Goal<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Nutrition
Goal<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Fitness
Goal<o:p></o:p></div>
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<span style="font-size: 12.0pt; line-height: 125%; mso-bidi-font-size: 8.5pt;">Cost? <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->$20 for School of Strength Members Includes
weigh/measurement appointments at the School of Strength <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->$50 non School of Strength Members <a href="mailto:skinnymomchallenge@gmail.com" target="_blank">Register HERE </a><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Consultations by appointment $20 per half hour<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Emails consultations are FREE <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Personal Training $50 an hour M/W/F <a href="mailto:jenniferskinnymom@live.com" target="_blank">Inquirer Here </a><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Bring a Buddy Personal Training $100 an hour or
Sign up for 6 weeks for discounted rates <o:p></o:p></div>
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<span style="font-family: Verdana, sans-serif;"><span style="line-height: 15pt;"> Group Fitness Class </span><span style="line-height: 20px;">available</span><span style="line-height: 15pt;"> June 9:30-10:30 a.m. M/W/F and Cost $99.00 <a href="http://www.kettlebellbootcamps.blogspot.com/" target="_blank">REGISTER HERE</a> </span></span></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-68604653637071397162015-04-14T13:21:00.000-04:002015-04-14T13:26:27.505-04:00Stop Violence Against Women <div class="MsoNormal" style="text-indent: .5in;">
I know this is off topic from many
of my posts but I do believe it has a great deal to do with women’s
health. Domestic violence is a serious
matter! Interestingly two serious domestic violence stories have come across my
news feed in the last two days. The first story is the case of <a href="http://espn.go.com/espnw/news-commentary/article/12627754/the-tragic-love-story-christy-mack-mma-fighter-war-machine" target="_blank">Christy Mack </a> 23 year old ex-porn star. Which unbeknownst
to me grew up in the small town of Edinburgh where I spent thirteen years of my
life. I don’t know Christy nor even
remember her since she’s fifteen years younger.
The other story is a young 19 year old girl viciously gang raped, in
broad daylight with hundreds of people watching. This act of violence was even videotaped and nobody stopped it. It
brings me to this question what are women worth to our society?<o:p></o:p></div>
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I ask this question because in the
case of Christy Mack, she has received so many hate messages and notes saying
she deserved it. Why? Is it because of
her profession? Does any women, girl or
child deserve sexual or physical violence?
As a society we have really lost our humanity. Christy Mack was allegedly beaten within an
inch of her life by former MMA fighter War Machine. I say allegedly because his trial is in
September 2015. Her injuries included a
ruptured liver, broken teeth, and eighteen broken bones. However because of her profession she is blamed
for the beating. <o:p></o:p></div>
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<br /></div>
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The young <a href="http://www.cbsnews.com/news/more-florida-spring-break-gang-rape-suspects-searched-police/" target="_blank">girl raped on spring break </a> in Florida, fortunately doesn't remember the incident but it is on
video. I’m sure during the trial she
will eventually have to see the brutal attack that occurred against her. Two college guys have recently been arrested and several others arrests are expected to occur. What is concerning to me, as a mother of two
girls; why didn’t anyone stop this from occurring. Where is our humanity? This girl was brutally raped my multiple
people. The video is long and nobody
called the police. <o:p></o:p></div>
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<br /></div>
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Domestic violence and sexual
assault rates are increasingly high.
These stories are coming across our news in such high rates. If you witness domestic abuse or sexual
assault speak up. Don’t let things
continue to happen and watch. If you are
afraid for your safety, find a safe location and call the police. Think about your sister, mother, daughter or
any other female you know and take action.
<o:p></o:p></div>
<br />
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If you are being physically or
sexually abused then contact the <a href="http://www.thehotline.org/" target="_blank">National Domestic Violence Hotline </a>. or if you live in Indiana contact the<i> <a href="http://www.icadvinc.org/" target="_blank">Indiana Coalition Against Domestic Violence</a>. <o:p></o:p></i></div>
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<i>Get involved! Take a stand and stop violence against women and children. </i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-W2ov93Xv_Tk/VS1MQwUGxRI/AAAAAAAAOic/n8IT1wY4NJQ/s1600/stop%2Bviolence.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-W2ov93Xv_Tk/VS1MQwUGxRI/AAAAAAAAOic/n8IT1wY4NJQ/s1600/stop%2Bviolence.jpg" /></a></div>
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<i><br /></i></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-52550375163812402462015-04-08T20:54:00.000-04:002015-04-08T20:54:16.195-04:00Lose 10 Pounds in Seven Days! B.S. <a href="http://1.bp.blogspot.com/-9w4rW1UvZiw/VSXKt76-qRI/AAAAAAAAOiA/NeHS6mqt58Q/s1600/Food%2Bis%2Bfuel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://1.bp.blogspot.com/-9w4rW1UvZiw/VSXKt76-qRI/AAAAAAAAOiA/NeHS6mqt58Q/s1600/Food%2Bis%2Bfuel.jpg" height="320" width="320" /></a><br />
<br />
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Today as I scrolled
through Facebook, I happened to see a story with the headline, “Lose 10 pounds
in Seven Days." First thought, idiotic! If I could have lost 10
pounds in seven days I would have been all over that crap when I was losing
weight. Instead I did it the healthy way; increasing my daily exercise
to include cardiovascular training and resistance training as well as cleaning
up my diet. I didn't have a clue what I was doing but that wasn't going
to stop me. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">These fad diets are
ridiculous! It is unhealthy to lose that kind of weight in a seven day
period, not to mention this diet called for eating grapefruits only.
No thanks! I think I would like to keep my teeth. Additionally,
when you lose that much weight it isn't fat! Come on do you think you
will lose fat that fast?? NO! Instead you lose water and muscle. I don't know about you
but I'd like to keep my muscle so I am capable of walking, standing from a
seated position, eating and playing with my kids. Muscle mass begins to
decrease at the early age of 30. This is called Sarcopenia, physically
inactive people can lose up to 3-5% of muscle mass per decade! Imagine how much
more muscle mass is lost when doing these crazy diets on top of avoiding
exercise. Can you stop sarcopenia from
occurring? No, but it can be slowed down greatly by adding a resistance
training program and doing it for the remainder of your life. These
rapid weight loss promises set people up for eating disorders. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">How to safely lose
weight: <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Think about genetics, instead of comparing your body to
ridiculous models or fitness magazines look at your family. If you
have shorter, thicker family members you cannot change genetics. If
you have long, lean family members and you want to put on mass, be
realistic about how large you can get. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Eat a well-balanced diet- If you avoid eating foods
then you become a fat storing machine. I'm positive you don't want
that and it won't help you achieve your goals. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Consume your Macro-nutrients; Carbohydrates, Proteins
and Fats. Yes fats! Good
fats; nuts, avocados and natural peanut butters are a few. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Caloric Restriction needs to be at a maximum of 1000
k/cal a day but if you train then stick to 500. We do rigorous
training and I couldn't perform if I cut my calories to some unimaginable
amount. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Gain muscle by avoiding alcohol, eating lean proteins,
consuming good carbohydrates (lots of vegetables) and resistance exercises
(6-12 reps at 67-85% 1RM). This will allow for muscle hypertrophy.
<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If you want substantial amounts of body mass lost
quickly the consequence is substantial amounts of lean muscle lost. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Gradual weight loss allows for maximum fat loss and
maintaining lean muscle mass. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Do not cut calories lower than 1800 to 2000 if you
train frequently. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Avoid Low Energy Density foods- Like chicken broths,
fruits, and don't eat salads every day!<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Record how you feel before, during and after a meal.
Also journal if you are a binge eater or stress eater. <o:p></o:p></span></li>
</ul>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-YiC5gv1-F8I/VSXK5ptVCqI/AAAAAAAAOiI/Wgbh9E0qRMc/s1600/Illness.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-YiC5gv1-F8I/VSXK5ptVCqI/AAAAAAAAOiI/Wgbh9E0qRMc/s1600/Illness.jpg" height="185" width="320" /></a></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-32882452103128518632015-04-01T18:37:00.001-04:002015-04-01T18:37:45.676-04:00New BeginningsThis week has been a struggle to say the least. Tonight as I prepare dinner a sense of peace comes over me. I should be struck by panic but for the first time it's not there. As I prepare dinner and watch my boys an their dad in the yard I'm happy. I feel blessed! This week I found out that I lost a great opportunity for an internship and possibly a job. I spent two days crying and completely upset. I cried mainly because I was already stressed about my husband possibly losing his job. I realized today what I want to do with my life. I graduate shortly with a Bachelors of Science in Kinesiology, Major in Fitness Management and Personal Training and a Minor in Health Promotion. What do I want to do when I grow up?? Wellness Coaching! I love what I currently do with our members at the School of Strength and I think we could grow to so much more and help so many in our community. Not only do we train our clients, offer community, build friendships but we help them lose weight and reach their goals. <div><br></div><div>Today, April Fools Day my husband begins a new journey as he resigned from his position after 8 years with a family owned business. The terror wasn't there instead peace and relief. He is taking these last days of our childrens spring break to spend time with the kids. This is something he hasn't been able to do in a long time. Am I scared? A little but he's already getting offers so I know this will pass quickly. </div><div><br></div><div>The me before would have grabbed a bottle of wine and maybe a quart of ice cream to drown myself and feel numb. Seven years after I said good-bye to that person I refuse to let her creep back into my life. If you are struggling with life and deal with stress by using food as your drug, I can assure you it gets better but only when you take the first step. </div><div><br></div><div>Enjoy this beautiful day with your family. Stop, enjoy life and most importantly LIVE!! </div><div><br></div><div>Oh yeah dinner tonight is baked chicken and steak fajitas! Easy breezy clean Figher Diet food! </div><div><br><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/--Jdb6fKlY18/VRxzNu5UIYI/AAAAAAAAOho/Z1OqCwtQhds/s640/blogger-image-1157016795.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/--Jdb6fKlY18/VRxzNu5UIYI/AAAAAAAAOho/Z1OqCwtQhds/s640/blogger-image-1157016795.jpg"></a></div></div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-7056381163138834382015-03-28T09:53:00.000-04:002015-03-28T09:53:51.701-04:00Start Your Journey <div class="MsoNormal">
Since 2009 I have met so many fitness minded people. I’ve had the opportunity to meet fitness greats
like; Lou Ferrigno, Amanda Latona and Tosca Reno. I have trained with incredible coaches. I
made lasting friendships with new likeminded friends. I’ve been blessed to go to school to receive
a degree in exercise science. I get to
do what I love! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I met a woman yesterday, she asked me about kettlebell
training. She knows I’m an RKC and that
I coach at the <a href="http://www.schoolofstrength.com/" target="_blank">School of Strength </a>. This
woman isn’t in the best shape and wants to lose about forty pounds. Her fear about trying our program is she is
too deconditioned and will fail. All too
often people don’t begin an exercise program for this reason. It’s hard to be vulnerable, scared and intimidated
by everyone and everything. This stops
so many people from joining a gym or a fitness class. We as society are critical of ourselves and
this leads us to believe everyone else is criticizing us too. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Our program is community based. We have people of every fitness level and it’s
great! Our focus is to provide a
healthy, safe, fun and non-intimidating program for all ages and physical
abilities. Our members are friendly and
have built great friendships along their journey to good health. This morning in class one of our coaches
asked a member how old she is, she said 59.
How awesome is that???? We have members that through our program and
coaching have lost over 80 pounds. How
do they do it? They lose weight because they love what we do and it keeps them
engaged. They love it so much they hate
to miss a class. Next week is our “off
week” until our new session and our members hate it. They want to continue with their
training. It’s important when trying to
make a lifestyle change to find something you love to do. It doesn’t have to be kettlebell
training. It could be body building,
CrossFit, Zumba, spinning, Group Fitness Classes or swimming. Once the passion is found the changes will
begin. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The best part about our program is we offer weight loss coaching. Our program provides accountability and tools
to help our members successfully lose weight while training. This is important because the way we eat
dictates how we feel and how we perform during training. If bad eating habits are continued even with
exercise your body won’t change. The
rule 80% diet and 20% training is important.
What you eat shows in your appearance, energy and exercise
performance. <o:p></o:p></div>
<br />
<div class="MsoNormal">
Our new program begins April 6 –May 30, 2015 and the cost is
$99 unlimited classes. Come try it for
yourself. We would love to see you! <a href="http://www.kettlebellbootcamps.blogspot.com/2014/09/fall-bootcamp-2014.html" target="_blank">REGISTER NOW!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Nd8HFIsN_uQ/VRawwMRu1JI/AAAAAAAAOg4/w0tm1WzFwsc/s1600/Kim%2BButler%2BFlex.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Nd8HFIsN_uQ/VRawwMRu1JI/AAAAAAAAOg4/w0tm1WzFwsc/s1600/Kim%2BButler%2BFlex.jpg" height="320" width="234" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kim- member since June 2015 Lost 80+ pounds</td></tr>
</tbody></table>
</a></div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-D1OidN0QwDM/VRaxV5LW_VI/AAAAAAAAOhA/ztaqyYY8OnQ/s1600/Mika.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-D1OidN0QwDM/VRaxV5LW_VI/AAAAAAAAOhA/ztaqyYY8OnQ/s1600/Mika.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mika- Momma of 5! </td></tr>
</tbody></table>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-BXU488hlRYs/VRaxkeT-0WI/AAAAAAAAOhI/5LBkmrmZfX0/s1600/Saturday%2Bclass.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-BXU488hlRYs/VRaxkeT-0WI/AAAAAAAAOhI/5LBkmrmZfX0/s1600/Saturday%2Bclass.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Saturday training </td></tr>
</tbody></table>
<a href="http://www.kettlebellbootcamps.blogspot.com/2014/09/fall-bootcamp-2014.html" target="_blank"> </a><o:p></o:p>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-39417267785250214002015-02-14T18:05:00.001-05:002015-02-14T18:05:13.035-05:0030 Day Results<div class="MsoNormal">
What happens when I get a group of our members together for
a 90 Day Challenge? Well they kick ass and put up some awesome numbers. Each year we start a 90 Day Challenge that
focuses on teaching members how to eat while training. Teaching them how important it is to fuel the
body but avoid overindulging. Our focus
is on losing inches and not weight. I do
this because I don’t want scale obsessed people freaking out because they aren’t
putting up big numbers like the Biggest Loser.
It’s unhealthy to focus on the scale. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What is the focus for our group? GOALS!
If goals aren’t set then what are you working towards? Is it easier to focus on daily goals and
weekly goals verses losing 50 pounds? If
I had to stare down a number like 50 I would panic. It’s overwhelming when I see something so large
and I immediately start making excuses. What happens when you focus on a goal that’s
manageable? What do I mean by manageable? If I eat out five to six meals a week
then my goal would be to cut back to two to three times and eventually to
zero. It’s something simple and
achievable. Including five servings of vegetables
a day is attainable if you’re someone that doesn’t currently eat
vegetables. As these little goals are achieved
the BIG goal gets closer. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Training is important but learning how to be disciplined and
eat for fuel is more important. Too
often food is used as rewards or therapy.
We lost track of what food is really about and that’s to nourish our
body and keep us strong and healthy. Our
food today is doing the opposite, it fills a void in our heart and but it’s making
us sick. How do we changes this and
become healthy again? Keep it simple and
focus on goals! These goals are going to
add up and the change will be incredible.
<o:p></o:p></div>
<div class="MsoNormal">
In 30 days our group has put up some awesome numbers! <o:p></o:p></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9.25"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9.50" <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8.25"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">2.00"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10.75"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3.00"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8.19"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7.75"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">2.68"<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Total: 61.37" <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Weight<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">1.2<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3.4<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Total: 27.6 pounds <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="background: white; line-height: 16.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-size: 11.5pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">As you can see there are
many people putting up inches lost and not a lot of weight. The plan works! If you’re struggling then
join us and make changes. <o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-WqVMy27Jbco/VN_Ul2gnHLI/AAAAAAAAOK4/zxvXKIHovl8/s1600/385242_174519122639811_174039352687788_331212_439415486_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WqVMy27Jbco/VN_Ul2gnHLI/AAAAAAAAOK4/zxvXKIHovl8/s1600/385242_174519122639811_174039352687788_331212_439415486_n.jpg" height="319" width="320" /></a></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-70749307682928100032015-01-04T15:50:00.000-05:002015-01-04T15:50:08.288-05:00New Year and A New You <div class="MsoNormal">
It’s the start of a new year and new you! Tomorrow morning a fresh new group will begin
their journey to improving their health.
Inevitably some will succeed and some will quit far too soon. Why do people register and pay only to walk
away so quickly? Mainly because they
want to see instant results, those of us who walked along this path know that
isn’t possible. What helps people stay?
Community! We focus on developing a community in our facility, fostering
relationships as well as training our clients.
Our members become fast friends.
These members check on their fellow friends if they missed a
workout. People need to feel a
connection to avoid feeling so nervous and alone. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When trying something new it can be scary. It feels worse when you feel alone, lost and
have so much doubt. I started training
in our gym almost four years ago. Four
years??? Who keeps a membership at a gym for four years and consistently goes?
Nobody does that unless they feel like they truly belong and they are seeing
results. We have members who’s been
there as long as I and many have gone on to become coaches! I trained for three years before I decided to
become a Russian Kettlebell Coach. I
wanted to make sure I mastered the kettlebell before becoming certified. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
If you want to start your weight loss or fitness journey I
would recommend joining us. In 2014, I
watched three women transform and lose over 50 pounds each in a year! Those numbers don’t happen unless you are
really invested in change. These women
found friendships and they refuse to miss a workout. If we have an off week they freak out! I’m
telling you if you want change don’t waste your time any other place! I recommend you join us! It’s $149 for three months of training and
this includes unlimited class access. Register here at the <a href="http://www.schoolofstrength.com/" target="_blank">School of Strength</a>. Classes begin tomorrow! </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-i9OXIVBwUPg/VKmnQluXwgI/AAAAAAAANmw/G0yQ-5axn9E/s1600/race_283_photo_8777367.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-i9OXIVBwUPg/VKmnQluXwgI/AAAAAAAANmw/G0yQ-5axn9E/s1600/race_283_photo_8777367.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A few School of Strength Members<br /></td></tr>
</tbody></table>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-28977402182199478202014-12-29T17:21:00.000-05:002014-12-29T17:26:34.501-05:00A Reminder <div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Mz6TsXImghc/VKHSnldOxLI/AAAAAAAANd0/WqBhfNw5xYE/s1600/20141229_162049.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Mz6TsXImghc/VKHSnldOxLI/AAAAAAAANd0/WqBhfNw5xYE/s1600/20141229_162049.jpg" height="320" width="240" /></a></div>
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<a href="http://4.bp.blogspot.com/-Q-3QrOzuHiw/VKHSni7ZhwI/AAAAAAAANd0/9HFkXgGa3rc/s1600/20141229_161909.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Q-3QrOzuHiw/VKHSni7ZhwI/AAAAAAAANd0/9HFkXgGa3rc/s1600/20141229_161909.jpg" height="320" width="240" /></a></div>
What do you see? My
husband sees a pair of pants he wants to throw away every time he does
laundry.<br />
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These pants aren’t just a pair of worn out Nike pants. These pants are a reminder of who I use to
be. My husband has tried to get me to
throw them away for four years. They are
held together only by the seams on each side of the waistband. They are worn so
thin I can see my skin through them. The
ends are frayed and there is a tiny hole in the back. I’ve searched many times for a pair of Nike
pants just like them but since they are eleven years old I don’t believe I will
find it. I’m okay with that because
honestly I need them. <o:p></o:p></div>
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These pants are a reminder of the beginning of my
journey. They were one of the first
pairs of sweat pants I bought when I started my journey. They were with me during those miserable
first months of training when I believed my body was going to give out. During those first initial weigh-ins when the
scale didn't move and the tears just flowed they were there. When I wear them and they fall to my hips
and hang they remind me again how far I've come. <o:p></o:p></div>
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These pants are a reminder of the days in my living room
when I had to stop every few minutes during my video. They remind me of the fears I had when I
started Muay Thai. They are a reminder
of the first time I heard someone say, “We are just doing six miles”. They remind me of the first day of running to
prepare for the Mini Marathon and the two half marathons I’ve completed. They are a reminder of running my first
Spartan race and climbing a rope and conquering my fear of heights. They remind of the training when I felt my
lungs were on fire. When I thought my
muscles didn't have another pull or push left in them. They
are a reminder of the countless days of weighing food and avoiding restaurants. All
the birthday parties and special occasions when everyone encouraged me to just
have one piece of cake or one cookie. Never
mind that I was fighting my desire to binge eat and that voice telling me it’s
too hard and give up! These pants are a reminder of goals I achieved over the past
five years. They are a reminder of the
wonderful people I met along the way and many people I’ve watched change their
lives. They are a reminder of the
wonderful coaches and role models I have had the pleasure of training with and
learning from. </div>
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The first day I got these pants I never would have imagined
they would be with me this long! Still today they are seeing me through; I have
many more journeys ahead and so many more goals to accomplish. I will continue holding on to these awesome
pants with great memories and more goals! <o:p></o:p></div>
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Starting a journey can be scary but living a life with
regret is even scarier. Get started and
make memories! Enjoy the journey! Savor the moments! Don’t wait until it’s too late and you are
forced to make changes. Never make excuses! #Strongmoms <o:p></o:p></div>
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If you want to train with me go <a href="http://www.schoolofstrength.com/" target="_blank">School of Strength</a> and get started! </div>
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<br />Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-25492125107792066022014-12-03T15:50:00.002-05:002014-12-03T15:50:41.087-05:00Swings, Cleans and Life <div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-gBFwzzadyI4/VH93e0lxXEI/AAAAAAAAMkI/psj-zq7Xvpk/s1600/SOS%2B90%2BDay.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-gBFwzzadyI4/VH93e0lxXEI/AAAAAAAAMkI/psj-zq7Xvpk/s1600/SOS%2B90%2BDay.jpg" height="320" width="310" /></a></div>
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It is absolutely astounding to me that today is December
3. Where did this year go? Another semester of school is coming to a
close and I am still hanging by the seat of my pants. Trying to maintain my training schedule four
days a week while running small group training.
A million times I am asked, how do you keep up? Some days I’m working on fumes! There are late nights due to projects and of
course early mornings. Raising three
kids and running what seems like an animal shelter gets overwhelming. <o:p></o:p></div>
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Thankfully I have managed to survive two holidays and I’m
focusing on Christmas and New Year’s. I have learned not to sweat it! It's okay to have sweets as long as I use
self-control. Enjoy the time with your
family and just be aware of the food you eat.
Remember before any holiday event try to eat mindfully throughout the
day leading up to the event. Avoid going
to a party on an empty stomach and note that consuming too much alcohol can
cause overeating. <o:p></o:p></div>
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Most importantly during the holiday season keep
training! The worst thing you can do is
skip the gym. Mark a time on your
calendar specifically for exercise. The holidays
add stress for many people because of the added extra expense of gifts and
food. Beat the holiday blues with a
great workout! Exercise is one of the
greatest natural stress relievers. I’m positive, if I didn't train I would be a miserable person. If you're familiar with my blog you know, I have
battled depression a great portion of my life and exercise has helped me
control my feelings, thoughts and anxiety. </div>
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Plan ahead for the New Year!
Are you thinking about joining a gym? Are you thinking about signing up
for a race event? Mud Run? Spartan? This
is a great time of year to put your money where your mouth is and
register. There are many great deals to
register for events or gym memberships.
Some places even offer weight loss challenges to help you achieve your
fitness goals and weight loss goals. <o:p></o:p></div>
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If you are thinking about starting a new fitness journey I
would love to help! I offer small group <a href="http://www.dragondoor.com/instructors/profiles/?InstructorId=28993" target="_blank">Kettlebell </a>training. Our members will also have the opportunity to
complete a <a href="http://www.signupgenius.com/go/20f0e4babab2ea4ff2-2015" target="_blank">90 Day Challenge </a> to lose inches and most likely weight. This is a community of moms, dads,
professionals and everyday people, encouraging others while achieving their
health goals. Don’t let life get in the
way of your health. We only have one
life to live! If you wish to register for <a href="http://www.kettlebellbootcamps.blogspot.com/" target="_blank">Small Group Training with Jennifer Sherlock, RKC</a> click the link! <o:p></o:p></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-91765218199267737952014-04-03T08:05:00.001-04:002014-04-03T08:06:51.584-04:00Small Group Kettlebell TrainingI am offering a smaller group setting for Kettlebell training. You can register here <a href="http://www.signupgenius.com/go/10C0B48A9AC2EAAF49-spring">http://www.signupgenius.com/go/10C0B48A9AC2EAAF49-spring</a>. <div><br></div><div>This is women only group training and the limit will be 15 people. If you have questions please leave a comment. </div><div><br></div><div><br></div><br><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-Om6BmvO1ta0/Uz1O2RZQEfI/AAAAAAAAA2A/Ax8prKAx5ps/s640/blogger-image-1363813299.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-Om6BmvO1ta0/Uz1O2RZQEfI/AAAAAAAAA2A/Ax8prKAx5ps/s640/blogger-image-1363813299.jpg"></a></div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-37202069295717138282014-04-02T13:17:00.001-04:002014-04-03T07:50:57.469-04:00Kettlebell Bootcamp 90 Day Challenge <br />
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<span style="font-family: Calibri;"><span style="font-size: small;">It’s been forever since I’ve posted a blog!<span style="mso-spacerun: yes;"> </span>It’s not because I’ve stopped what I was
doing.<span style="mso-spacerun: yes;"> </span>On the contrary I’m involved more
with people and helping promote health and wellness than before.<span style="mso-spacerun: yes;"> </span>These past couple of years has allowed me the
opportunity to meet so many great people and be mentored by so many more
inspiring, strong, healthy and smart women and men.<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>After three
years of training using the Russian Kettlebell methods I became a certified Russian
Kettlebell Coach.<span style="mso-spacerun: yes;"> </span>This was a very good
learning experience for me and I have been able to return and help many of our
participants become stronger and healthier.<span style="mso-spacerun: yes;">
</span>In 2014 at <a href="http://www.kettlebellbootcamps.blogspot.com/" target="_blank">THE School of</a>Strength we</span></span><span style="font-family: Calibri;"><span style="font-size: small;"> offered our members the chance improve their overall health through, diet, exercise, goal setting, and mental health.<span style="mso-spacerun: yes;">
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>Someone
asked me what I plan to do once I graduate from school.<span style="mso-spacerun: yes;"> </span>Well I believe I’m doing it! I educate others
about the importance of their overall health.<span style="mso-spacerun: yes;">
</span>I <strong>HELP</strong> people learn how to set goals and how to put those goals into
action.<span style="mso-spacerun: yes;"> </span>I <strong>ENCOURAGE</strong> others that they can
control their life, eating, food, stress, anxiety or depression. These things don't have to control doesn’t have them.<span style="mso-spacerun: yes;"> </span>I <strong>MOTIVATE</strong>
by simply checking in with people and giving them a little nudge.<span style="mso-spacerun: yes;"> </span>I <strong>CHEER</strong> oh how I <strong>CHEER</strong>!<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>During
this challenge I am in disbelief the amount of effort and enthusiasm the 90 Day
Challenge members have expressed.<span style="mso-spacerun: yes;"> </span>I’ve
read emails that I could completely relate to, people hiding from life
and sucked so deep into anxiety, stress, and depression; they never knew they
could feel so good again.<span style="mso-spacerun: yes;"> </span>I’ve cried
tears of happiness for many members who amaze me with their courage and determination
that they lacked before.</span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>I think
GOD had a plan for me but it was up to me to realize it. I had to dig deep to find
out what HE wanted.<span style="mso-spacerun: yes;"> </span>There were so many
years I had given up on HIM but HE never gave up on me.<span style="mso-spacerun: yes;"> </span>Through all of it I changed my life and
health.<span style="mso-spacerun: yes;"> </span>I found a wonderful place to
train.<span style="mso-spacerun: yes;"> </span>I met so many fabulous people
during my journey.<span style="mso-spacerun: yes;"> W</span>hat I’ve been doing
with our new challenge is doing what I always wanted, to help others!<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>If you are
a person that has tried every diet without success, maybe it’s time to give up
on dieting and learn how to change your lifestyle.<span style="mso-spacerun: yes;"> </span>Learn how to manage stress eating.<span style="mso-spacerun: yes;"> Learn how food can heal your body and make you feel so much better. Learn how overtraining and under eating are two things that will ruin your goals. </span>Get support from other members and realize
you shouldn’t be doing this alone! </span></span></div>
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<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"><span style="font-size: small;"> </span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Here is some great feedback I’ve received in the past
90 Days!</span></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: "Tahoma","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">“Thanks
for the encouragement. I still can't believe that I have finally found
what works. Portion control and exercise. What a concept! LOL
I am not starving and doing stupid diets that always make you fail.”</span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri; font-size: small;">“You have no idea
how awesome this challenge has been for me. Really. I needed this - the
support, the confidence that I could do it, hearing your story, all of it.”</span></i></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><b style="mso-bidi-font-weight: normal;">Do you feel the
Facebook page has been beneficial?<span style="mso-spacerun: yes;"> </span></b>“<i style="mso-bidi-font-style: normal;">Yes. I really do love the support and
positive messages people share with one another.”</i></span></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri; font-size: small;">“I know this
challenge has helped my husband and I both identify all the "crap"
that was filling our diets and our children's diets. We have made the switch
for 2 entire months now and going strong and loving it.” </span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;"><span style="font-size: small;"><span style="mso-spacerun: yes;"> </span>“I can do a real pushup. That's about
all...for good form, well, ok...maybe 3. So I still do knee pushups in class,
but I CAN actually do real pushups. And I'm getting more flexible and almost
have flat hands on my pike position.”</span></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri; font-size: small;">“I have learned
that combining exercise with nutrition modification yields results.<span style="mso-spacerun: yes;"> </span>I had kind of given up on ever being in shape
again, but have learned that getting started and getting tough is the key to
accomplishment and I can train like an athlete.”</span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri; font-size: small;">“I have gone from 2
candy bars a day to zero.<span style="mso-spacerun: yes;"> </span>I haven't had
a candy bar since the day we started the challenge. That is huge!”</span></i></div>
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There is still time to register for the new <a href="http://www.signupgenius.com/go/10C0B48A9AC2EAAF49-fitness" target="_blank">Spring Fitness and Body Challenge </a>. </span></div>
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Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-22159020420411286892013-08-28T21:17:00.001-04:002013-08-28T21:17:42.324-04:00Time for New GoalsIn all my fitness and nutrition classes one thing that is repeated is without a specific goal it's going to be difficult to achieve anything. It's true I mean what would you be working towards? It would be like running down the street blindfolded you're probably not going to make it far before hurting yourself or worse being hit. <div><br></div><div>How can you change your lifestyle without a goal? How can you continue being healthy without goals? Yes I reached the healthy life I wanted to achieve and for me it's little things I want to do. I would like to get over my fear of bicycling and do a triathlon. I would like to learn and master Olympic Lifts. I would really like to compete in a CrossFit competition. I like setting new goals but I also understand I need to focus on one at a time. </div><div><br></div><div>This is true when you begin a weight loss journey or try to improve your health. I have clients that want to eliminate their type 2 diabetes because they know it can be reversed. What action plans should you take? Well the hardest part for people to understand is diet and other poor choices like smoking and alcohol can be huge factors. Only beginning an exercise program isn't going to give you the results you're looking for so you need a plan for eating. </div><div><br></div><div>I hate the word diet! I didn't diet instead I set a goal to eliminate my sweet tea addiction. I went from two or three a day to one a week and eventually none. I implemented a no fast food policy which meant fast food would be eliminated to once a week but only specific restaurants. I added drinking a gallon of water a day and carried a one gallon jug so that I could actually see my results of reaching that goal. As I got more confident and was able to successfully achieve these goals I began to add more. You don't want to put all these rules and make changing your life miserable because you won't want to continue. </div><div><br></div><div>Once you follow these small but possible goals you will begin to see the difference as well as feel more energy. Then you will feel like tackling an exercise program or just becoming physically active. My advice for this is find something you have wanted to do but was too fearful. Mine was kickboxing, I always wanted to do kickboxing and not the cardio kickboxing class but actual Muay Thai Kickboxing like MMA fighters do. I went and tried it and fell in love. I learned self-discipline and increased my confidence as well as shedding another 35 pounds! </div><div><br></div><div>Just remember when you're talking to someone that you feel is fit and you think it's absolutely ridiculous they may have more goals or that they still control their eating; understand it's because they want to continue being healthy. By continuing to eat right and exercise I'm increasing the longevity of my life and the possibility of enjoying and being active with my grandchildren. Don't dismiss these people. Also some people require exercise to control anxiety and depression so it may also be their medication. </div><div><br></div><div>Good luck and set short term and specific goals to get started. </div>Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0tag:blogger.com,1999:blog-3932227524118104247.post-57644462288652638672013-08-07T14:48:00.002-04:002013-08-07T14:51:49.747-04:00Organizing Life to Maintain a Healthy Lifestyle <br />
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<span style="font-family: Calibri;">Summer is almost over and school has begun.<span style="mso-spacerun: yes;"> </span>Yuck!<span style="mso-spacerun: yes;">
</span>If you’re like me life is back in the fast lane and you’re watching the
clock nonstop.<span style="mso-spacerun: yes;"> </span>Don’t get me wrong I love
getting into a routine again BUT I do get burned out when it comes to homework,
bedtimes, and no longer having the freedom to do what we want.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">What do you do to stay organized and try to avoid eating
fast food throughout the school year? How do you continue or begin a routine
that can help you stay/get into a healthy lifestyle? <o:p></o:p></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>I am a morning person
but five years ago I thought it was impossible for me to get up at 4:30 a.m.<span style="mso-spacerun: yes;"> </span>Well fast forward and five days a week I’m up
at 4:30 a.m. and into the gym by 5:00 a.m. Saturday’s I am up by 5:30a.m.<span style="mso-spacerun: yes;"> </span>Now granted three days a week I do teach my
own boot camp but the other three days I’m in the gym doing my training. <span style="mso-spacerun: yes;"> </span>I can tell you there are a lot of people
willing to get up that early and I have several awesome ladies that do for my
boot camp. <span style="mso-spacerun: yes;"> </span>It took me four months to get
into the habit of rising early but what I figured out, I was more productive
throughout my day. <span style="mso-spacerun: yes;"> </span>I didn’t exercise in
the evening because I had mommy guilt if I left my house.<span style="mso-spacerun: yes;"> </span>I felt because my kids were at school all day
and I was at work that I was taking time from them.<span style="mso-spacerun: yes;"> </span>If you don’t have mommy guilt and you’re able
to go to the gym in the evening go for it.<span style="mso-spacerun: yes;">
</span>I also found in the evening something always came up and I would make an
excuse to avoid going to the gym.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Everyone is different when it comes to their schedule and
what works best with their family life.<span style="mso-spacerun: yes;">
</span>I know being organized is the KEY to being successful and accomplishing
a lot of stuff in one day.<span style="mso-spacerun: yes;"> </span>I am a big <b style="mso-bidi-font-weight: normal;">list</b> <b style="mso-bidi-font-weight: normal;">maker</b> I have a list for errands I need to run, items I need to
purchase, people I need to call or email and items I need to complete at
home.<span style="mso-spacerun: yes;"> </span>I always <b style="mso-bidi-font-weight: normal;">carry a small notebook</b> with me so that I can write things down
during the day.<span style="mso-spacerun: yes;"> </span>I keep a <b style="mso-bidi-font-weight: normal;">calendar</b> book with me at all times as well
as making notes in my phones calendar. <span style="mso-spacerun: yes;"> </span>I
have four children and if it isn’t written down I’m going to forget.<span style="mso-spacerun: yes;"> </span>Another thing I have is a <b style="mso-bidi-font-weight: normal;">dry erase</b> <b style="mso-bidi-font-weight: normal;">calendar and pocket folder organizers</b> that hang on the refrigerator
I purchased from Target.<span style="mso-spacerun: yes;"> </span>I use these for
the kids and everyone in the house so they’re aware of upcoming events.<span style="mso-spacerun: yes;"> </span></span><br />
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<a href="http://1.bp.blogspot.com/-PRjB8lPStm8/UgKXMxZdhUI/AAAAAAAAA0w/UOawqh5E6yE/s1600/WP_20130807_001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-PRjB8lPStm8/UgKXMxZdhUI/AAAAAAAAA0w/UOawqh5E6yE/s320/WP_20130807_001.jpg" width="180" /></a></div>
<span style="font-family: Calibri;"><o:p></o:p></span> </div>
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<span style="font-family: Calibri;">How do I stay organized enough to avoid fast food, this is
very difficult for everyone including me.<span style="mso-spacerun: yes;">
</span>I usually write down what my thoughts are on dinners for the week.<span style="mso-spacerun: yes;"> </span>I cannot make a strict menu schedule because as
every mother knows crap happens.<span style="mso-spacerun: yes;"> </span>I do
however make sure that whatever the meals are they are simple.<span style="mso-spacerun: yes;"> </span>I’m not going to try to make a crazy new
recipe during the week especially when I’m hunting kids down to complete their
homework.<span style="mso-spacerun: yes;"> </span>Save new recipes for the
weekend and make friends with your crockpot!<span style="mso-spacerun: yes;">
</span>I use a lot of simple recipes I find from Facebook pages that I’ve liked
and one of my favorite pages is <b style="mso-bidi-font-weight: normal;">Civilized
Caveman Cooking Creations</b>.<span style="mso-spacerun: yes;"> </span>Try to
keep life simple so you don’t feel like you need to go to the fast food restaurants.<span style="mso-spacerun: yes;"> </span>Using the crockpot is a great way to avoid
any fuss at night.<span style="mso-spacerun: yes;"> </span>I also use simple
things like steamer vegetables in the frozen food section and meat or large
salads and grilled meat.<span style="mso-spacerun: yes;"> </span>Fortunately for
me the kids love vegetables and salad and they want simple foods too because
they are starving once they return from school.<span style="mso-spacerun: yes;">
</span>Just remember less is more when it comes to evening meals.<span style="mso-spacerun: yes;"> </span>Always give your kids a large breakfast and send
them to school with a healthy snack or when you pick them up provide a snack
for the car ride home.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Organization takes some time to learn but make a mindful
choice to begin writing things down and you’ll soon find out how productive you
can become.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Good Luck! <o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
Skinny Mom Challengehttp://www.blogger.com/profile/04336144434497609817noreply@blogger.com0