It's summer time so that means kids will be home more!
I get asked a lot how I get my kids to entertain themselves while I workout...when they were smaller it was definitely harder. SO I used to get up and do some of my workout before they awoke or at naptime.
As they got older I set aside a box of toys specified for just "Mommy workout time"...and they could only play with them during my workouts.
That applied also to DVD's and iPad time too.
Now they workout with me, or make up their own workout routines and video them like I do for my fitness programming...set up obstacle courses...and time each other doing them. They also make music play lists for us to workout or dance to after I'm done.
Those are a few of my tips, anyway. Somedays its just a good 'ol dose of "MOMMY NEEDS THIS...or we will all suffer!!"
;)
So now that we've established that I hear..."well, what can I do for a workout that is the most efficient in a short amount of time??"
To get the most bang for you buck in terms of
longevity, fat burning, long-term health, and a limited daily allowance
of time for workouts--I HIGHLY recommend home workouts. They can BE SO
effective. And here's the deal, because I'm a trainer, I have the
ability to adjust the home fitness program to meet your needs. So for
instance, you LOVE 21-day fix meal plan, but want to train for a 5K...I
can help program that for you. Maybe you want to train in a program
similar to CrossFit-style of workouts--from home--with a few sets of
dumbbells?? Do my new program: sheSTRENGTH.com
. Maybe you just need help with your core and have issues with low
back pain...let's get you on a PiYo and strength training plan...with
added ab workouts...
There is a WAY. PLUS you can be coached by me...WITH
daily accountability. Are you struggling with meal prep ideas and
where to begin for summer cooking now that the kids are home all day??
Join my 10-day nutrition course where I train you in all the quick tips,
shortcuts, and wholesome meals my kids love...on a budget! I'll send
you a week's worth of my workout plan to get you started as well!!
I
just made a video for a gal who's considering opening her own online
fitness studio, but works at a bank?! And has no previous experience
coaching fitness, BUT loves what the accountability has done in her own
life...and wants to make this work...
I asked her this: What are you willing to sacrifice short term to live the rest of your life exactly the way you want?
Will you be willing to work harder
than most people do for a few short years to live the rest of her time
on this earth the way most people will never experience?
That's
what an entrepreneur/CEO does. That's the difference between a
millionaire mindset and an employee mindset and the quality of life
depends on how big of picture she is willing to think!
Everyone
including myself who has built their dream life up from nothing will
tell you it's hard work but it's the best work. Nothing compares to
achieving everything you set out to do and then some. However, that's a
personal choice and takes showing up day after day. Not just when you
feel like it. And being real, open, honest, and consistent.
Live the DREAM. It's never to late to start new. Create your future now.
Today
I look back and ask myself, what if? What if I had continued to pursue
my degree in art and graphic design? What if I hadn't decided to pursue
my degree in exercise science and make a career path out of my passion
for fitness and people? One thing I know for sure, I would not
be here. With the opportunity to expand my fitness business globally. I
would not have had the opportunity to be impacted
by so many people's lives that came into contact with mine through
various stages of their fitness journeys. I would not have been able to
use my God-given gifts of encouragement and compassion to redefine the
goals of fitness in so many women's lives. I would not have this
platform, I now have, to change the name of the game in home fitness. I
wouldn't have the opportunity to gain financial and time freedom, that
is just on the horizon for me, now. By living out a dream, doing what I
love, every day. My point. Don't disregard the opportunities
around you, just because they may not be the societal acceptance of
"work." Pursue your passions and purpose, wholeheartedly. Live real,
live raw, and share your journey.
My 10-Day Nutrition Group Kicks off Today...we all have our meal plans ready. Recipe's planned. Groceries shopped for. Now to begin applying the information we are learning. 10-days of daily challenges. Needing accountability? Not sure where to begin?
I get asked all the time...how do you recover from a weekend of binge eating and drinking?
Headache. Bloat. Guilt. Shame. Weight gain...
Vicious cycle...
I have found this 3-Day Refresh a great choice because it still encourages you to eat good foods, just to choose specific ones to help your system detox, and debloat. It is energizing, resets your tastebuds and promotes new focus for a workout program or cleaner eating plan.
Every summer for the past few, Leah and I have completed the Salty Dog Sprint Triathlon. It's a 400 m. swim, 10 mile bike and 5k run. She does the kids version which is shorter. Prior to that my sister, mom and I have traveled around and completed in various lengths of triathlons in a tri-state area. After having more kids, my time training for these events has shortened up and so now it's more for enjoyment and a shared adventure with my kids...
BUT I am still a HUGE fan. We love watching the Ironman Hawaii Events on TV every year. And I keep up with various athletes who complete them. The training, dedication, sacrifices, mental toughness, family and community support for someone training for one of these events is INSPIRATIONAL in itself--and very few are willing to go there to complete one.
Many hire strength coaches, nutritionists, sports psychologists, chiropractors, physicians, massage therapists, endurance coaches, swim coaches, and so MUCH more to help them be at the top of their game and fully prepared for these events and training prep work. Every detail as to the aerodynamics of the bikes they use. The shoes they run in. Helmets they wear. Food they eat. And lastly, supplements they use!
I was thrilled to see the same exact product line I've been recommending for my strength training, half marathon training, and CrossFit client's is also being recognized at the Ironman North American Series of races!! It feels good to be backed up by such a higher source of elite athletes, that what you are recommending for your athletes is the same and BEST choice for professional athletes.
There
are many scientific reasons why a person can't lose weight--many beyond my
control or expertise. BUT...there are a few things I've learned over the years
that hinder people's weight loss journey. And you might be surprised to
hear what they are...
1.
Maybe you don't need to lose weight.
Yes... you read that right.
Maybe your body is at its set point for fat loss (especially those of you STILL
trying to lose those last 10 pounds). Our bodies have a natural set point
of weight, in general, and so continuing to try lose and cut weight will only
cause your body to hold onto more weight or actually in some cases, gain
weight. In addition, we have a false comparison in society to what's
healthy. The "norm" standard of size and appearance is not real
or achievable. Look around you, the false pretense we try to reach is
computer-created. Air-brushed. And fairy-tale made.
2.
Maybe you are working out too much or too long.
Yes, you read that right.
Depending what type of workout's you are completing. How many days a week. How
long each workout is and how much of the workout is cardio. How much is
weight training. If its high intensity. Long-slow endurance. Your age. Your
current state of fitness. How much sleep you are getting. The
environmental stresses in your life. I typically recommend no more than
30 minutes of cardio with intervals included for fat-burning purposes and to
eliminate boredom :) I also recommend strength training 3-4 days a week
for 30-45 minutes. Studies show most cardio workouts over and hour only
burn energy after a certain point and no longer contribute to
fat-burning...PLUS they wear down the body physically and mentally.
3. You aren't strong enough.
Yes, if you have been stuck at a
certain weight for a while and can't seem to get the scale to budge then most
likely you aren't strong enough. I always ask women why men lose fat
faster than women...and they always know the answer "because men have more
lean muscle." Well, guess what? We as women, can also improve our
lean muscle mass. Which in turn, burns more fat. BUT this requires
you to be willing to gain some weight on the scale for a while. To build
lean muscle, a person can't live in a deficit of food and excessive exercise.
To build lean muscle, one has to increase calories to feed the muscle, and one
has to lift heavier weights.
4.
You have the wrong mindset.
Yes. Maybe you have been focusing on
the wrong number all along. Because focusing on the scale weight isn't a
great long-term focus. It doesn't tell you how much weight you
lift. It doesn't tell you how far you can run. It doesn't tell you how
determined you are. It doesn't show your heart. Your focus.
Your purpose. It just determines the gravitational pull your body has on
this earth. Nothing more. I coach my clients to focus on more
"telling" things....like weights lifted, new skills learned, new
distances run, hitting the gym 4 times this week, motivating your friend to
start working out, feeling more confident in your day to day activities...AND
then your fitness purpose becomes more empowering.
5. You are not consistent.
I
can't speak enough to the value of having a consistent program. A
consistent coach. Consistent people surrounding you ]--on the same journey as
you. It is not effective for fat loss purposes to jump around from
workout to workout. Program to program. Tearing a page out of Muscle and
Fitness this week. Running 3 miles the next. Doing a p90x3 video the
following day. Being sore so skipping 4 days. And then Monday
trying a Pinterest ab burner. Nope. There is a science and
reasoning behind why programs are put together the way they are. The rest days
are calculated. The muscle groups used to push and pull movements are set
specifically for muscle building purposes. The cardio intervals and ratio to
strength training each week are designed for leaning out and increased
energy. And I can't even speak to the value of form and technique which
comes from watchful eyes on you from a coach, as you learn strength
movements--after a certain point the efficiency of a lift is MOST important to
improve strength and therefore burn fat. But it is hard to critique
yourself to this point, a coach or a peer's eyes are needed. And finally,
consistency is best met when other people are encouraging you and are pursuing
the same goals as you--showing up daily and doing the work alongside you...this
is when true goals are met and are SO much sweeter to be celebrated!
If you are looking for a
program to meet these needs, to help reset your mindset and nutritional
approach, to provide carefully assessed workouts and program details to fit
your needs, AS well as provide a built-in community to your journey...then
apply below!
