Nothing cures the Monday blahs, then a great workout! Get up and get moving, you're body will thank you!
Monday, June 29, 2015
Monday Motivation
Nothing cures the Monday blahs, then a great workout! Get up and get moving, you're body will thank you!
Monday, December 9, 2013
Important info on P90X3, available December 10th. Check it out and contact me for more information. My test group will be starting in the beginning of January!
1. All workouts are 30 minutes long.
2. P90X3 is just a different version of P90X and P90X2, not anything harder.
3. The warm up is 2 minutes, followed by 28 minutes of constant work.
4. There is a separate warm up disc called Cold Start in case you need more time to warm up.
5. Anyone can do P90X3, even beginners.
6. There are 4 schedules, classic, lean, doubles, and bulk.
7. The basic program kit comes with 16 workouts
a. Retail $120 plus shipping
b. Coach price, $89 plus shipping
c. Challenge pack, which includes 30 days of Shakeology, $180 FREE shipping. ***NOTE***this Challenge pack price is ONLY for the month of December, it will go back to normal price of $205 in January!
8. Equipment needed is weights or bands. Pull up bar is optional.
9. Every move in X3 has a beginner/modified, in between move, and Challenging/hard.
10. The nutrition guide will be simple and easy foods to follow.
11. It also includes some new Pilates and Yoga (but this one is ONLY 30 minutes).
12. 39 out of 40 people in the test group lost 10% of their body fat! Incredible!
So....are you ready to get these kind of results???
1. All workouts are 30 minutes long.
2. P90X3 is just a different version of P90X and P90X2, not anything harder.
3. The warm up is 2 minutes, followed by 28 minutes of constant work.
4. There is a separate warm up disc called Cold Start in case you need more time to warm up.
5. Anyone can do P90X3, even beginners.
6. There are 4 schedules, classic, lean, doubles, and bulk.
7. The basic program kit comes with 16 workouts
a. Retail $120 plus shipping
b. Coach price, $89 plus shipping
c. Challenge pack, which includes 30 days of Shakeology, $180 FREE shipping. ***NOTE***this Challenge pack price is ONLY for the month of December, it will go back to normal price of $205 in January!
8. Equipment needed is weights or bands. Pull up bar is optional.
9. Every move in X3 has a beginner/modified, in between move, and Challenging/hard.
10. The nutrition guide will be simple and easy foods to follow.
11. It also includes some new Pilates and Yoga (but this one is ONLY 30 minutes).
12. 39 out of 40 people in the test group lost 10% of their body fat! Incredible!
So....are you ready to get these kind of results???
Friday, July 13, 2012
Saturday, November 5, 2011
MY SHAKEOLOGY APOLOGY
MY SHAKEOLOGY APOLOGY
Click above to read Chalene Johnson's view on Shakeology. NOTE, she is NOT a coach, she is NOT paid by Beachbody to promote Shakeology. And she has been in the fitness industry for 20+ years!
Click above to read Chalene Johnson's view on Shakeology. NOTE, she is NOT a coach, she is NOT paid by Beachbody to promote Shakeology. And she has been in the fitness industry for 20+ years!
Monday, October 3, 2011
Kale chips, a MUST try healthy snack!
These are so good and I couldn't believe how crunchy they get, just like chips!
Ingrediants: Kale, Light Extra Virgin Olive Oil, and seasoned salt or spices, whatever you prefer.
Turn oven to 350 degrees, line a cookie sheet with parchment paper.
Cut the stalk off the kale, and wash and dry ripping the kale into bite sized pieces.
Lay on cookie sheet and sprinkle with olive oil and seasonings, toss around on sheet and spread them out.
Bake for 10-15 minutes or until edges get golden brown.
Enjoy finished product! My 2 year old daughter even liked them!
Saturday, October 1, 2011
It's October?
Wow, I don't know about anyone else but September just flew by this year! I feel like I blinked and it was over! So I am excited about this month though, started a 90 day challenge with an amazing group of people on FB. I am finally committing myself and I WILL reach my goal, no more excuses. I want to be rocking a bikini in January, yep that time of the year that most people dread getting in a swim suit! I WILL DO THIS. 10 pounds are going bye bye!
Monday, September 12, 2011
The 10 Commandments of Successful Weight Loss
I cannot take credit for this - this is awesome! I found this in a blog on MFP.
http://www.myfitnesspal.com/blog/aprylcross
Enjoy!
The 10 Commandments of Successful Weight Loss (in my opinion)
I love seeing people succeed. I am motivated by an opportunity to help others succeed and inspired by the community of people holding each other up and, at times, calling each other out when it is warranted (in a kind and concerned way). We all need it sometimes. Some of us more than others.
Today I'm sharing what I think are the 10 Commandments of Losing Weight and Keeping it off for good.
1. Thou Shalt Not believe the hype of fad diets: HCG is the latest but they come in many forms and they prey on our human nature to take the path of least resistance. I say this is number one because you cannot and will not lose weight until you realize you are totally responsible and stop looking to abdicate this responsibility to some external factor.
2. Thou Shalt Not Bounce from Program to Program without giving it a chance to work (The consistency conundrum): Along the same lines of not believing the hype, we also have an innate impatience for seeing results. We think that if we don't drop weight quickly that it has to be because what we're doing isn't working.
Research has shown time and time again that consistency beats out the type of exercise in terms of true measurable change. While understanding why a program works or doesn't is important, don't panic if you start a weight training program and don't see yourself drop 5 lbs instantly.
3. Thou Shalt Not wait until you 'feel' like working out to actually do it: Sometimes, in an effort to be a good example, fitness professionals don't say 'There are days, usually at least once a week, when I really don't want to work out." By keeping this mum, they make it seem like us normal people have less motivation. It's not true. Some days you'll be itching to workout, you will crave it. Other days, you will feel like sitting on the couch and ignoring it.
You have to keep up your consistency and bargain yourself into it. Don't think you're alone when you don't "feel" like it but don't feel like that justifies not doing it either.
4. Thou Shalt Not depend solely on exercise to save you from your destructive eating habits: I exercised for an hour, that means I should be able to eat fast food. Wrong. We all overestimate our burn and underestimate our intake. You will never be able to outexercise a shitty diet. It isn't going to happen. Fix your eating and the exercise is going to be bonus, never look at exercise as a reason to pig out because if you do, you will start to blame the exercise as 'not being effective' and forget that it really was the food you stuffed in your mouth.
5. Thou Shalt Not Set Vague or Unreasonable Goals: What are your goals, exactly? If they are "To Lose Weight" "To Look Better" "To be more healthy" they aren't going to serve the purpose you need them to serve. If you lose a pound, you met your goal.
Make it meaningful and make it measurable. In the same way "To Lose 30 Pounds in the next month" can also be a mistake because it is unreasonable unless you are seriously overweight and when you don't meet it, you will be disappointed. Do not set yourself up for failure. Work with someone to develop goals if you can't seem to get them quite right.
6. Thou Shalt Not Half Commit: Going along with #7, once you have good goals, commit to them fully. Have visuals to spur you along, seek out motivation on a daily basis and have action steps in place to get you there. Half ass effort will get half ass results. Commit fully and be ready for the full transformation of yourself.
7. Thou Shalt Not be a Cardio Queen (or King): I see you in the gym. You come, walk on the treadmill while talking on your phone and reading a book. This is your routine. It's stale. It's tedious. It's unproductive. No wonder you hate to exercise. You are boring yourself to death. I am not against cardio exercise, in fact, I enjoy running and Turbo Fire very much but it is not and should not be the only exercise you're doing. You need to do strength training.
Did you know that after age 30, unless you do something to stop it, you lose a pound of muscle? What that means is, as you age, if your eating continues as is you will automatically gain weight because you don't have as much muscle to burn the calories you're putting in your body. Please, please do some strength training. The resources are out there - take advantage of them.
8. Thou Shalt Not stand for negative self-talk to derail your efforts: Man, sometimes your mind is a real bitch. You can be going along all confident and then from some dark corner she shouts out that you look fat today or that you're never going to be able to meet your goals. Your mind is a garden and what you plant will grow. Even planting good seeds and growing beautiful, confident thoughts still requires weeding out the bad that try to take hold and choke the flowers out.
Be careful what you think of because you just might get it.
9. Thou Shalt Not Let the Scale Make or Break Your Day: Did I say your brain is a bitch? The scale is a bitch some days too. The even worse thing is that these two can work together, gossiping about you, saying awful things until you start to believe what they say is true and what they say is permanent.
It's time to shut these bitches up.
Repeat to yourself as often as you need to to make it stick that Lots of things cause scale ups and downs. While I weigh in daily, I have had to learn not to let it get to me. I have to remind myself I am in this for the long term and one day doesn't make or break all my accomplishments. Plus, measurements, pictures and clothes fitting are all much more reliable means of tracking progress anyway.
10. Thou Shalt Not Lose Weight for Anyone other than Thyself: This is for you. This is about letting the true authentic you that God created shine through so everyone else can see it too. Do not lose weight for someone else (to get them, to keep them). This is your fight, your struggle and in the end, your victory. Do not allow this to be about or for anyone else but you.
http://www.myfitnesspal.com/blog/aprylcross
Enjoy!
The 10 Commandments of Successful Weight Loss (in my opinion)
I love seeing people succeed. I am motivated by an opportunity to help others succeed and inspired by the community of people holding each other up and, at times, calling each other out when it is warranted (in a kind and concerned way). We all need it sometimes. Some of us more than others.
Today I'm sharing what I think are the 10 Commandments of Losing Weight and Keeping it off for good.
1. Thou Shalt Not believe the hype of fad diets: HCG is the latest but they come in many forms and they prey on our human nature to take the path of least resistance. I say this is number one because you cannot and will not lose weight until you realize you are totally responsible and stop looking to abdicate this responsibility to some external factor.
2. Thou Shalt Not Bounce from Program to Program without giving it a chance to work (The consistency conundrum): Along the same lines of not believing the hype, we also have an innate impatience for seeing results. We think that if we don't drop weight quickly that it has to be because what we're doing isn't working.
Research has shown time and time again that consistency beats out the type of exercise in terms of true measurable change. While understanding why a program works or doesn't is important, don't panic if you start a weight training program and don't see yourself drop 5 lbs instantly.
3. Thou Shalt Not wait until you 'feel' like working out to actually do it: Sometimes, in an effort to be a good example, fitness professionals don't say 'There are days, usually at least once a week, when I really don't want to work out." By keeping this mum, they make it seem like us normal people have less motivation. It's not true. Some days you'll be itching to workout, you will crave it. Other days, you will feel like sitting on the couch and ignoring it.
You have to keep up your consistency and bargain yourself into it. Don't think you're alone when you don't "feel" like it but don't feel like that justifies not doing it either.
4. Thou Shalt Not depend solely on exercise to save you from your destructive eating habits: I exercised for an hour, that means I should be able to eat fast food. Wrong. We all overestimate our burn and underestimate our intake. You will never be able to outexercise a shitty diet. It isn't going to happen. Fix your eating and the exercise is going to be bonus, never look at exercise as a reason to pig out because if you do, you will start to blame the exercise as 'not being effective' and forget that it really was the food you stuffed in your mouth.
5. Thou Shalt Not Set Vague or Unreasonable Goals: What are your goals, exactly? If they are "To Lose Weight" "To Look Better" "To be more healthy" they aren't going to serve the purpose you need them to serve. If you lose a pound, you met your goal.
Make it meaningful and make it measurable. In the same way "To Lose 30 Pounds in the next month" can also be a mistake because it is unreasonable unless you are seriously overweight and when you don't meet it, you will be disappointed. Do not set yourself up for failure. Work with someone to develop goals if you can't seem to get them quite right.
6. Thou Shalt Not Half Commit: Going along with #7, once you have good goals, commit to them fully. Have visuals to spur you along, seek out motivation on a daily basis and have action steps in place to get you there. Half ass effort will get half ass results. Commit fully and be ready for the full transformation of yourself.
7. Thou Shalt Not be a Cardio Queen (or King): I see you in the gym. You come, walk on the treadmill while talking on your phone and reading a book. This is your routine. It's stale. It's tedious. It's unproductive. No wonder you hate to exercise. You are boring yourself to death. I am not against cardio exercise, in fact, I enjoy running and Turbo Fire very much but it is not and should not be the only exercise you're doing. You need to do strength training.
Did you know that after age 30, unless you do something to stop it, you lose a pound of muscle? What that means is, as you age, if your eating continues as is you will automatically gain weight because you don't have as much muscle to burn the calories you're putting in your body. Please, please do some strength training. The resources are out there - take advantage of them.
8. Thou Shalt Not stand for negative self-talk to derail your efforts: Man, sometimes your mind is a real bitch. You can be going along all confident and then from some dark corner she shouts out that you look fat today or that you're never going to be able to meet your goals. Your mind is a garden and what you plant will grow. Even planting good seeds and growing beautiful, confident thoughts still requires weeding out the bad that try to take hold and choke the flowers out.
Be careful what you think of because you just might get it.
9. Thou Shalt Not Let the Scale Make or Break Your Day: Did I say your brain is a bitch? The scale is a bitch some days too. The even worse thing is that these two can work together, gossiping about you, saying awful things until you start to believe what they say is true and what they say is permanent.
It's time to shut these bitches up.
Repeat to yourself as often as you need to to make it stick that Lots of things cause scale ups and downs. While I weigh in daily, I have had to learn not to let it get to me. I have to remind myself I am in this for the long term and one day doesn't make or break all my accomplishments. Plus, measurements, pictures and clothes fitting are all much more reliable means of tracking progress anyway.
10. Thou Shalt Not Lose Weight for Anyone other than Thyself: This is for you. This is about letting the true authentic you that God created shine through so everyone else can see it too. Do not lose weight for someone else (to get them, to keep them). This is your fight, your struggle and in the end, your victory. Do not allow this to be about or for anyone else but you.
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