Tag Archive | nutrition plan

New Year and New Goals! Get after it!

Happy Happy New Year!!  My house is in order and I’m excited to get serious about my health and fitness goals once again.  The last 2 weeks of December were a major crazy blur of an extremely over abundance of food and an almost non existent consistent workout schedule!  As for my fitness and health goals, the big one this year will be NO CANDY and NO BINGING!  I want to lose a few pounds right away and keep them off for the whole year.

I sat down and contemplated my personal training life and I’m looking forward to starting another 6 week program!!  I’m also 15 weeks out from the Boston Marathon and I need to start training for that too.  It will be an adventure!  Here is the summarized scoop on my training.  Many people tell me I’m not charging enough.  I think I will start charging more when I improve my gym and when I’ve had more experience!  Right now, I’m happy to share and I love what I do!!

Hello and Happy New Year!!!

     Real quick I want to let everyone know I am starting another 6 week weight loss and get fit program!  Yippee!  This is my favorite time of year to get serious about my fitness goals.  I’ve learned a few things from the first go around and I want to make this one more simple and more STRICT (:  

Prices are as follows:  $100.00 for the full 6 week program.  This includes a detailed 6 week meal plan and grocery list, 6 one hour weight workouts and weekly weigh ins. 

Another option is a one time training session with me.  This is $50.00.  We’ll go over your goals.  You’ll get the 6 week mean plan and 3 weight workouts that cover the whole body.  

I’m going to do my training a little differently this time.  I have 5 times a week I can train and you can choose whichever one you’d like to come to.  Some weeks you could be the only one there and other days we’ll have a small group.  Personally I think training with friends is more motivating and fun!!!  I’ll teach you how to lift correctly and efficiently.  If you are doing the workouts and following my nutrition plan YOU will see your body change!!

Depending on how many sign up and your preferences, I’m willing to adjust the times if needed.  I’m always improving my home gym.  One day it will be amazing and have absolutely everything!!  A wall of mirrors is next on the list and will be installed this week.  

Please let me know if you have any questions!!  It will be super duper FUN and REWARDING!!  Once again, I’ll have a drawing for a $50.00 Athleta card for added motivation!!  

P.S.  One tiny detail, we start Monday, January 6th!!!  Please get back with me ASAP!  

I need to get going now!  2013 was a wonderful year.  I’m looking forward to making 2014 even better!  Next time I want to post a KETTLE BELL workout that I’ve been needing to get out there.  I love kettle bells and this will be a GOOD one!!  Until next time…

531e85580e346cdfe14eb867d7d377ce 

 

A whole lotta workouts and 3 days of healthy eating

Happy Friday!  My weeks are flying.  We are 3 weeks into my personal training program.  This is a hard time of year to be concerned with fitting in workouts and finding time to prepare healthy food options.  I’m very proud of all my clients for sticking with the program.  It is not easy.  DIET is the hardest and finding the TIME is next in line!!!  Of course eating is the difficult part.  We get hungry several times during the day.  That’s a LOT of thinking about what I’m going to eat and what I want to eat and a lot of preparing.  It is a HABIT just like everything we do.  It’s changing the habit that is hard.  Studies show when you repeat something over and over again it becomes a habit.  Imagine that!  Make your HEALTH habits a priority!  Since food is the hard part, I wanted to share what I’ve been eating over the last few days.  Every time I eat I ALWAYS think what protein I’m going to eat.  It’s important to have a good mix of protein, carbs, and fat with every snack and meal.  I’ll post my workouts too.  I work out a lot.  It’s my feel good drug, my relief, and my energy.  When you add up all these hours, I should say that I don’t watch a lick of t.v. (:

TUESDAY

WORKOUT-5:30 a.m. Back and cardio mix workout.  I added an exercise we don’t do very often that killed my friends and I.  Tricep Pullover.  We lift as heavy as possible.  I think I had a 25-30 pound dumbbell.  Then at 9:00 a.m. I taught another crazy hard class.  Usually I make up a new one each week.  I tell them that I don’t know how hard it will be.  That makes it fun right?  I was dripping.  I’ll post it next Wednesday.  It was an all over body weight and cardio torture.  My body felt it.

Tricep pullover

Tricep pullover

FOOD-Post workout I had a MUSCLE MILK.

UnknownI’ve been trying to cut back on grains this week.  For breakfast, I made an omelet with 1 egg and 2 egg whites.  I added a couple slices of ham, a wedge of laughing cow cheese, peppers, green onions, mushrooms, and spinach.  Yummy!  I want to make one right now.  For lunch I went to Costa Vida with a few high school friends.  I ordered a small shrimp salad with lots of veggies and black beans.  My afternoon snack was a spinach smoothie that I make every day.  It includes 1 banana, 1 scoop of chocolate protein powder, 1 T of natural almond butter, a big handful of spinach, and ice and water.  I had a small handful of mixed nuts too.  Dinner was eventful.  My day was crazy.  I knew I wouldn’t have time to make anything.  I came home from running kids everywhere, threw some things on the counter and told my husband what I wanted to make, but I just couldn’t make it.  I had to train and help set up an activity at the church.  He was sweet and quietly made brown rice, chicken, and corn on the cob.  I found a delicious coconut curry sauce at Costco that I told him to put with it.  So YUMMY!  I got to eat at 9:00 p.m. that night.  I made some broccoli too and I didn’t eat the brown rice.

prod-rs-ccWEDNESDAY

WORKOUT-I was so sore that I had to think about what was the least sore and work that.  I chose Jamie Eason’s Day 59 Chest and Shoulder workout.  That took 45 minutes (I didn’t do the last set) and then caught 45 minutes of Zumba.

FOOD-Breakfast was a 1/2 a sweet potato.  It took 5 minutes to cook in the microwave.  I put a little agave nectar and unsweetened coconut on top.  I made another omelet too.  For lunch I made my spinach smoothie.  I’m so creative.  I timed myself for all those “I don’t have time” people.  It took 3 minutes and 36 seconds from start to finish and that’s with putting everything away too!!  Another busy day where I was sure I was going to forget something and I did!  I forgot the same carpool twice!  I grabbed a premier protein shake for a snack around 4:00 p.m.

Unknown-1I did find 20 minutes to reinvent the previous nights meal.  I turned it into stir fry.  For dinner, we had left over rice and chicken and I sauteed a bunch of veggies in olive oil.  Once again I didn’t eat until almost 9:00 p.m.  I had a bowl of chicken and veggies (carrots, celery, broccoli, cauliflower, and red peppers.)  I’m not a major saucy person.  A little salt is all I need.  I did put a little of the coconut curry sauce on too.  YUM!  For dessert I had my favorite Weight Watcher chocolate raspberry bar.

Unknown-2  THURSDAY

WORKOUT-I’ve been looking for a little push before my birthday and I found a great 4 week program I want to try.  It looks a little scary and I’m going to change it around a little, but here is the LINK at bodybuilding.com.

mft28_headerbWe did a crazy LEG workout and about fell over, actually my one friend did fall over…that’s another story.  We have a little challenge going that we can not miss a workout.  That’s 6 days a week of these babies!!  Whoever loses makes lunch for us!!  This took an hour.  I snuck in 45 minutes of my favorite BODY ATTACK class too and did a few ab exercises on a ball.  OUCH!  I was done after that.

FOOD-Pre-workout I ate half a protein bar from Costco.  I bought a box that has the bottom 3 in it.  They are super yummy.

DSCN1992I ate the rest on the way home and had a muscle milk and the other half of my sweet potato for breakfast.  I ate a banana and a handful of nuts for a snack around 11:00.  Lunch was at Cutler’s sandwich shop with my parents.  I ordered the chicken walnut salad.  I should have taken a picture but didn’t!  For an afternoon snack when I’m running kids around I grab a protein bar and an apple.  Dinner was Little Caesars pizza for the kids (: and I whipped up some chicken.  I cooked it in an electric frying pan with a little olive oil.  I cut up some broccoli and cauliflower and cooked that in the micro.  It all took about 15 minutes to prepare.  Hello!  Easy peasy lemon squeezy.  O.K. this post is getting too long if you are still reading!!  I had another weight watcher ice cream bar too.  YIPPEE!!!  Healthy eating for 3 days straight.  Amazing!!  I do need to drink more water and get more sleep.  I’m running on 6 or under each night.  We have a low key weekend and I’m hoping to relax a little.

I think that is ENOUGH for today.  I’ll end with my TOP five favorites for the week!!!

1-Decline Pushup!!  I have been doing these bad boys a lot and I feel so much stronger and my arms are looking leaner too.

securedownload-12-My yellow life is good jammie shirt.  I think I have a picture.  Just a sec.  I want to wear it every night.  It’s sooooo soft.

Ignore those cookies!!

Ignore those cookies!!

3-Honeycrisp apples.  Grocery stores don’t always carry these and they are a little bit more money, but I LOVE them and CRAVE them!!

honey-crisp-apples-10004-My flannel sheets.  Heavenly heavenly, especially since we are in freezing hurricane like weather right now!!  My hubby bought some at Costco a few months ago.  A MUST!!  I think we go to Costco too much!!

Life-Comfort-Fleece-Sheet-Set-Costco-55-And lastly, my favorite!!  Positive people.  It makes all the difference in the world!  Be positive.  Believe in yourself.  Smile.  We can do hard things.  I know I need to be better all the time.  Life is good!!  Whew!!  I’m hungry now.  Off to eat and take care of my little boy who is sick today!!  Have a wonderful weekend!!!