Tag Archive | Lululemon

Slash body fat meal plan

HELLO!!!  I’m so excited for summer!  Our weather is actually cooperating for the moment.  We have one week left of school and then it’s PARTY time (: not completely, but I’m looking forward to a change of schedule!  Next to Christmas, the summer months are the hardest for me to stay diligent with my eating!!  With the late nights, endless parties, family and friends, vacations….it’s easy to lose control!  My healthy challenge that I’ve been in charge of for my friends has been wonderful!  I have heard so much positive feedback and so many have lost weight.  We have one week left!  I told my teams to take a few days off and then start it all over again!  Diet needs to be consistent and a lifestyle.  I’m also proud of myself for sticking with Jamie Eason weeks 5 and 6!  Next week I’ll be stepping it up and I’m looking forward to pushing myself.

I bet many of my readers and Instagram followers think I’m constantly on vacation.  Well I guess I am! (:  Last week I took the girls and friends to St. George!  We had a great time!  Here are my pics. of the week.  Lots of swimming in SG and the last one is a favorite workout outfit of mine.  Lulu tanks are my fav because they are LONG.  This was at the gym right after my workout!

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photo-4OK!!  I need to be quick because I have to eat lunch and make food for our latest weekend getaway!  We’re going camping and hiking with my bro!  It’s kind of an annual tradition.  Only 2 nights, but I love it!  So relaxing.  I love the fire and the SMORES (:

I read an article that caught my eye on the Yahoo Financial page.  It was about a company that had 3 of their employees follow a strict diet and exercise program.  The exercise program was 4 months long and then the diet was the last 30 days.  They agreed to this with the knowledge that they would pose naked for a marketing advertisement.  It was tastefully done.  I won’t post pics. but you can look it up!  I’m always interested in the way people fine tune their bodies.  The man got his body fat down to 5% and the girls were between 12-14%.  I copied a few things from the article!  I thought it was very true and interesting!!

Diet was the key to their success “No matter how much exercise you do, that will only get you part of the way. In terms of seeing abs and muscle definition, it’s all about diet and reducing your body fat percentage. That’s essential,” Moritz says. For the last four weeks, the Viceroy executives committed to a grueling diet. The goal, said Moritz, was to cut body fat so that the muscles they’d been toning for the previous four months would shine through.

For Moritz — who was still able to recite the diet by heart months after the shoot — the meals consisted of:

Meal 1: 1/2 cup oatmeal, 1/2 cup almond milk, 1/2 cup blueberries, one scoop carb-free protein shake

Meal 2: 3 egg whites, 1/4 cup plain potatoes

Meal 3: 3 oz. ground turkey, low-carb wrap with a cup of romaine lettuce

Meal 4: 3 oz. grilled chicken and 1/4 of an avocado

Meal 5: 6 oz. fish with a 1/4 cup steamed jasmine rice and six pieces of asparagus

Meal 6: 6 oz. of 99% lean ground beef with 1/4 avocado and 1 cup romaine lettuce

No alcohol was allowed and most condiments were banned (with the exception of hot sauce, since it added a negligible amount of extra sugar or fat) That’s it, each and every day, for an entire month!  In addition to the diet, the executives stuck to a grueling fitness routine. All of them worked out every day for an hour and a half, seven days a week with the help of professional trainers at their local Equinox gym.

After following My Fitness Pal for almost 2 weeks, I know it is all about diet!  I think people misjudge the amount of calories they consume by about 1000 every day!!  My husband probably thought I was cooky when I told him I wanted to buy a food scale!  Maybe I’m extreme, but I love it!

Alrighty, that’s all I got for today!!  I’m going to go cut up veggies and fruit and make protein balls and fudge bites for camping!!  Have a wonderful SUNNY weekend!!

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Working out and the biggest 2015 fitness trend

HELLO!!  I’m ready to start a great December week!  I mentioned in the last post about leaning out in December.  I’m still on board, but I forget each year the outta control partyness that goes on all month!  I’m not going to be as perfect as I wanted to be this month, but I’ll be close.  I’m lookin’ ahead to Jan. for my serious push!  Here are a few tips to stay on track!

Drink water!!!!  Especially a big glass before a foodie event!  This will calm your cravings and appetite.  And if you do splurge, drink water again!!  You’d think I’d drink a lot of water, but I have to remind myself to drink sometimes because I get so busy that I forget!

  • Plan your week out!  Consciously think about your schedule and what parties you have and then eat super healthy all around them so you can relax at the party.
  • Plan your workouts!!!  I told my friends during our run today that I honestly LOVE sitting down and scheduling my workouts for the week.  Weird I get excited about that (:
  • Don’t beat yourself up if you have a mess up day.  Get back at it the next day!

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O.K.  Fitness tread for 2015…drumroll… It’s one of my favorites for it’s simplicity and old schoolness.  BODY WEIGHT EXERCISES.  Think squats, lunges, pushups, planks, maybe burpees (:  This is how I roll!  Kinda funny that it’s nothing new.  2nd place is still HIIT workouts.  Another favorite of mine.  Personal training is number 3!  Love that.  Spinning and Zumba are going out the window.  So, don’t think you need too much to get in shape!  Here’s a quick and simple one you can try anywhere:

4 ROUNDS (25-20-15-10 reps)

* Do 25 of everything on round one, 20 on round two, etc…

Prisoner Squats

Hand Release Push Ups

Sit Ups

Burpees

Side Lunges

Mountain Climbers

Side Planks 

Switch Lunges

And!  I just made that up!  I know that’s not that exciting (:  I’ll have to try it out with my workout group this week.

I’ll end with a few of my favorite workout clothes these days.  Think Christmas gift ideas of course.  Lulu shorts are my fav. after trying MANY.  In fact, everything in these photos are LULULEMON.  You can’t go wrong.  Comfy and great for any workout!

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Tank-105 singlet. Shorts-Run times short. Bra-Energy bra

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Tank-cool racerback.  Shorts-Run times short

Tank-cool racerback. Shorts-Run times short

My shoes are Nike Vomeros!  My favorites for running too.  Well…I have a sick kid that’s acting like Cameron from Ferris Bueller’s Day Off.  He’s 16 and he wants to snuggle (:  Delirious?  Have a great week and Work Hard Always!!

Coconut and Chocolate healthy treat

Hello!  I am so proud of myself for accomplishing 17 miles today!  My friend and I ran with a group of girls we rarely run with.  Two of them are running Boston so it was good to meet new friends.  I was a little nervous because they are faster than me.  I think we kept under an 8 minute pace for 10-12 of those miles over a very hilly road!  I felt slightly weaker than them, but I kept up and finished!  It was good for me to push myself.  I love that!  I even think I could have gone a few more miles at the end.  Here is my outfit of the day!  Post 17 miles.  Favorite comfy clothes brought to you by Lululemon.

securedownload-4I also want to share my favorite healthy treat that I found at Chocolate Covered Katie!  Here is my adapted version!  I don’t like mocha so I scratched that!

Mocha Coconut Macaroons

  • 1 tbsp vanilla protein powder
  • 1 tbsp cocoa powder
  • 1 cup shredded, unsweetened coconut 
  • 1/2 cup lite coconut milk
  • 3 tbsp agave or honey
  • 1/4 tsp pure vanilla extract
  • just over 1/16 tsp salt
  • melted 60% dark chocolate chips 

Combine all ingredients except chocolate chips in a medium sauce pan.  Cook on medium to low heat stirring constantly.  Cook until firm enough to scoop out.  Scoop into balls on a cookie tray lined with parchment paper.  Cook at 360 F for 14-16 minutes.  Let cool.  Melt the chocolate chips in the microwave 45 seconds at a time stirring in between until completely melted.  Drizzle over the tops of the cookies.  Let harden in the fridge for 20 minutes.  Makes 12-15 cookies.

These tasted soooo much better than I thought they would.  I’ve been feeding them to everyone!!  

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Lastly, I’ve been thinking about what to wear for my marathon, not that I don’t have enough to choose from already, but I found this cutie orange skirt online yesterday.  I love SUNNY colors!  I might need this (:
LW8414R_013262_2Sitting in my computer chair is not so comfy right now!!  I need to lay horizontal for a few and then I’ll be doing shoulders and abs to keep up with my weight training DAY 3!  Spring is in the air!  I noticed little crocuses peeking out of the dirt during the run today!  Looking forward to GREEN and COLOR!!!  Happy Spring running!
Spring-Flowers
 
 

 

Eat clean, all over body workout, and fun fashion

One week into my healthy eating.  I weighed in at 133 today.  I feel pretty good about that!  I’ll keep at it.  I don’t feel hungry and cravings are small.  Here is my eating advice:  Make dinner.  This week I made stir fry and turkey burgers, which the kids don’t really like so I have lots of left overs for me!  I snack on veggies and hummus.  I have an apple and a protein bar every day.  At night if I’m hungry I make a protein shake.  I fill a tall glass of half soy or almond milk and half water and add one scoop of casein protein powder and blend it up with my handy dandy hand blender.  It’s yummy and fills me up!  My clients are doing well!!  I’m happy when they stick with the diet and exercise plan and they start seeing  results.

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I’m committed to my marathon training so my friend and I took off on a snowy run this morning.  I’ve been trying to run 4 days a week.  Some of them end up on the treadmill at the gym.  I can only handle about 5 miles on a treadmill!  My workout at the church was stellar this week!  We had a great group and I think we were all pretty much trashed at the end.  Mission Accomplished!

We did a trio of exercises.  Each one for a minute for 3 rounds.  Then we alternated switch lunges or walking lunges.  We finished with abs at the end.  1 hour workout DONE!

0001POSo today is a little bit of everything!  I’ve got two outfits to share.  A Sunday outfit with my little girl and my birthday present outfit from my friends.  Love LULU!!

securedownload-1 securedownloadKeep working hard!  Be happy!

 

Workout wears and upper/ab shred

Alrighty!  I put together a workout this week that seemed a little busy but it was AWESOME!  5 stations.  10 minutes at each station.  As many rounds as possible.  I brought some kettle bells and a stability ball too!!!  I BIG must for an at home gym!

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Love these!!  You can do a gazillion things with them!!  Here is the workout!!!

10 minutes at each station

#1 

Cheer Press 20

One Arm Dumbbell Row 20 each side

Exercise Ball Pull in 20

Press Jacks 20

#2 

Bent Over Row 20

Jack Knife sit up 20

Kettle Bell Swings 20

Burpees 20

#3 

Mountain Climbers 20

Dumbbell Alternate Bicep Curl 20 each side

Bench Dips 20

Plank to Rows 20

#4 

Thrusters 20

Narrow Pushups 20

Walking Planks 20

Switch Lunges 20

#5 

Tricep Extensions 20

Bicycle Crunch 20

Push Ups 20

Tick tock abs 20 each side

The exercise ball pull in was the best.  If you have not done these, I challenge you to do 1!  Here is an example.  I think I need to do 100 of these a day till my birthday!  New challenge I just thought of!  Super great core, abs, and upper body strength.

142On to another LOVE of mine!  Exercise clothing!  Lately I’ve noticed I’m grabbing the same tops and bottoms to work out in.  I thought I’d post my FAVS and MUST HAVES for your gym attire!  From top to bottom!  Lots of these are Lululemon.  I can’t help myself (:  They are the best.

Fly Away tamer Lululemon

Fly Away tamer Lululemon

Bitty Bracer

Bitty Bracer

All Sport Bra

All Sport Bra

Energy Bra

Energy Bra

My favorite workout style is a bra and tank top.  I’m not a fan of built in bras so much.   Here are my favorite tank tops!  I’m tall and I like longer tops.  All of these are perfecto!

Lululemon cool racerback

Lululemon cool racerback

Nike pro combat tank

Nike pro combat tank

Athleta Stride tank

Athleta Stride tank

Lululemon is always my favorite for bottoms.  They make anyone look and feel good!

Run for fun crop

Run for fun crop

Run Inspire II

Run Inspire II

Pace Setter skirt

Pace Setter skirt

To keep me warm I love long sleeved stuff from Lulu and vests!  Super duper WARM!!

Won't stop vest

Won’t stop vest

Star runner pull over

Star runner pull over

And certainly last but not least!  Exercise undies.  I have to go to Victoria’s Secret for this one.  Very comfortable.  No show sexy thong panty.

That’s all I got today!  Off to get my preschooler.  Happy exercising!!!  Stay warm.  Hydrate.  Dedication.  Lift.  (:

Change your body workout

POR FIN!!!  Wow!  The days have gotten away with me.  Deciding to set up a personal training program and putting everything together has taken all of my time over the last several days!  How happy I am that so many people want to get healthier!  Yesterday I had back to back appointments all day.  I loved it!  I’m excited to help everyone reach their goals!  I KNOW they will!  I’ve set a goal for myself as well and I’ll be following MY OWN plan like I should!  I have two goals.  The first is to get a 6 pack!  Yesterday I took a before picture and I’ll take one each week to track my progress.  The second goal is to hit 128 by my 4-0 b-day!  I’ve got about 6 1/2 weeks.  The program I started for my clients is a 6 week challenge.  We set a goal.  We talked about nutrition.  I’m going to analyze a week of their diet and give them suggestions and ways to clean it up.  I told them everything they should be eating and what they shouldn’t be eating.  We went over my favorite forms of exercise: weight training and HIIT.  I gave them two workouts for the week.  We’ll meet weekly to discuss ways to improve, weigh in’s, and to go over a new workout!  I hope I didn’t overload them too much.  It’s all about consistency, dedication, and learning how to keep NEW habits!  Today I’ll share a KILLER workout that my church class did this morning!  We had a great turnout!  LOVED IT!!!  Sometimes I don’t realize how hard they are until I do them.  I DIED!!

X3

Front raises-15 

Bent over delt raises-15

Upright rows-15

Frog Hops-25

X3

Bicep Curl-15

Arnold Press-15

Pushups-15

Curtsy Lunges-25

X3

Tricep Dip-15

Tricep Pushup-15

One Arm Deadlifts-15 each leg

Run 1/4 mile

X3

Step Ups with weight-30

Walking Plank-20

V-Ups-20

Burpees-10

 

50 Hip Lifts with weight

50 Leg lifts each side

50 backward leg lifts each side

I need to get better about showing a picture of each exercise.  It’s hard to know what it is sometimes.  I’ll get there!  

Here are a few pictures from the last couple days.  Yes, I have new hair.  I’m still not quite used to it but it’s fun for a change.

Happy Halloween!

Happy Halloween!

So glad Halloween is over!  Way too much work spread out over several weeks for me!!  My FAVORITE holiday is coming up next!  Simple. Family. Food. Beautiful time of year!  

The next picture is one of my recent purchases from Lululemon!!  Way comfy and perfect for this time of year!

securedownload IMG955230The lighting is a little off.  I need a real camera!  Well!  I gotta get going.  On to laundry, dentist appointments, and MORE!!  Have a beautiful day!!  Mix it Up! 

B4 workout, outfit, and reality

I know I’m so creative with the name of my workout.  A couple friends and I met at the gym this week and I put them through this blissfully fun workout that includes Bells, Burpees, Back, and Biceps.  Super tough!  Give it a try!

First, alternate Kettlebell and burpees.  Start with 20 kettlebell swings to 1 burpee, then go down a kettlebell swing and up a burpee.  Keep going until you’ve completely reversed the exercises.  Make sense?  19 kettlebell swings-2 burpees, 18 kettlebell swings-3 burpees, etc!!!

THEN, we went over to the weights and did the following:

3×12

Bent over barbell row

Lat Pulldown

Single leg deadlift

3×12

Single arm dumbbell row

Alternating bicep curl

Incline bicep curl

3×12

Arnold Press

Barbell curl

I think I’ll take a few pics. of us in action next time (:  I did take a shot of me in one of my favorite running outfits that I won’t be wearing for too much longer.  All week long our temperatures have been in the high sixties.  I escaped several times for a quick 3 mile run to feel the sun on my face and the leaves beneath my feet.  LOVED IT!!

photo-39 photo-39This outfit is brought to you by Lululemon.  My shoes are Nike Vomero.

OK!  Next, I thought I’d give you the reality of my workouts this week.  A few posts ago I wrote down my workouts for the week!  This is what I wanted to do:

MONDAY: 6 mile tempo run.  Legs.

TUESDAY: My full body workout.  3 mile interval run.  Body Attack

WEDNESDAY: Back and Bi’s  Zumba

THURSDAY: 4 mile tempo run.  Body Combat.  Shoulders

FRIDAY: Chest and Tri’s  Spin.

SATURDAY:  Long Run 8-12 miles.

HERE is REALITY:

MONDAY: 6 mile tempo run.  Legs.  1/2 of ZUMBA

TUESDAY: My full body workout.  3 mile run.

WEDNESDAY: My B4 workout.  3 mile run.

THURSDAY: 8 mile run.  A few very week shoulder exercises.

FRIDAY: 3 mile interval run on treadmill, abs, tris and chest.

SATURDAY: Run to the gym.  Body Combat.  Run home.  I’d like to do legs and shoulders too.  We’ll see (:

Well, I need to finish up for the day.  This has been a back to back to back busy week.  I have a few personal training directions I’m pondering that I’ll throw out there next week.  Have a healthy eating weekend.  I will be ON all weekend.  This is where I would like to be if I could calm down for 2 seconds.  *Heavenly* (:

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