How’s it going? It’s the middle of the week and we are excited to work the upper body today. I talk to so many athletic, fit people who don’t have upper body strength. It’s really important to build our upper bodies and have strong arms, back, chest and core! So let’s make it happen:))) Don’t forget the tri ceps! Those guys are stubborn little suckers!!!
1) Try these upper body workouts….
Combine some cardio and strength training today!
Don’t forget the push ups!!! Check out these variations:)))
2) Try to buy these ORGANIC as often as possible:)))
3) Mantra for the Day- EARN IT!!!
How many of us just wants to sit back and coast without having to put much effort in our everyday lives? It’s not easy and just when you think you had a great day, you have to do it all over again!!! Seriously!?!? Didn’t I just work out!?!? It can feel like that sometimes. It’s important to just let go and be in the moment. Forget what is in the past and focus on the NOW! It’s not easy and it’s not for the faint of heart. You can totally do this. You have it in you to dig a little deeper and create change. Let’s do it!!!
Love you guys and I’m rooting for you!!! XOXO:))))
How’s it going???? I know that this is a lifestyle change and there are good days and bad days. Sometimes, it feels like it doesn’t really matter if we exercise or eat well because the scale doesn’t budge or we’re just tired of prepping meals. Sometimes, we feel so burned out that we just want to eat a cookie!!! Can I get a witness!?!? I know I have those days. In those moments, you have to persevere and remind yourself WHY you’re doing this. This is more than just for vanity. We have to educate ourselves and learn about the growing trend in GMO’s and processing of our foods that are killing us. We can’t just bury our heads in the sand anymore. This is a lifestyle change to help us live longer and to become an ambassador of health and wellness to our communities. This is bigger than you wanting to lose a few pounds. We are getting healthy to break the cycle of obesity in our families and communities. Let’s break the cycle of diseases such as cancer, diabetes, high blood pressure, etc….These illnesses are preventable by eating the right foods. So, while it might not happen overnight, each choice you make makes a difference for your future and for the future of those you love. Hang in there!!!
1) Tuesday Cardio- Go get sweaty:))))
Try it and burn some calories:))))
2) Food- Refreshing Snack for Summer!!!
Pineapple Mango Salsa
1 1/2 cups diced fresh pineapple
1 diced mango
½ of one red bell pepper, finely diced
¼ cup red onion, finely diced
1 tbsp. minced fresh cilantro
Juice of one lime
Pinch of coarse salt
Toss all ingredients in a bowl. Cover and refrigerate until flavors are blended (about 30 minutes). Serve with tortilla chips or use in favorite recipe.
Happy Monday everyone!!! I hope everyone had a fantastic weekend!!! I had a very busy weekend with my family. Unfortunately, I didn’t get a chance to work out:( I’m bummed about that but it’s OK! Today is a new day:))) I hope you are ready to work hard this week! In order to see changes, you must change up your routine and really push yourself. Just when you think you’ve had enough, just dig a little deeper:))) I’m starting to sound like Shaun T! That Insanity workout is getting to me:))) It’s a good thing. If you’re not being pushed to your max, you’re just maintaining. If you want to burn fat and lose weight, you have to kick it up a few notches:)))
LOL! I know none of us feel this way. We’re ready to conquer the day!!!:))) At least that’s what I tell myself:)))
This is more like it:))))
1) Monday- Lower body and leg day!!!
Start with a good stretch then do some HIIT training or Tabata training… Now try these lower body exercises….
2) Mantra for the Day- Every Choice you Make is IMPORTANT!!!
It’s the weekend!!! Enjoy this time with the people you care about. I love this time of the year. We get to spend more time outdoors and we get to enjoy more time off in the summer. Don’t forget to enjoy life. We can get so busy and so determined with our goals and dreams that we forget to stop and realize how good we have it. Take a moment….stop what you’re doing and just enjoy what you have. No matter what’s going on, you have a lot to be grateful for. Whatever we focus on we will get more of. Focus on all the amazing blessings in your life.
1) Saturday- Outdoor Activity Day!!! Enjoy the great outdoors. Go for a swim, a bike ride, a hike, a run, etc….Keep trying to find new hobbies that will keep you active and fit!
Sunday- Rest & Relaxation Day!!! It’s very important to replenish your body and let it rest. Unwind your mind, body and spirit. Take a day off. It’s OK. The world will not stop:) I promise:)))
2) Mantra for the Day!!! Overcome FEAR by ACTION!!!
TGIF!!! It’s Friday and it’s time for the weekend. I know for us here in LA it’s been summer for awhile:) We have been hanging out by the pool and enjoying the great outdoors. Remember that this challenge is a lifestyle change. This is not a life sentence:) This shouldn’t be torture or a struggle. Learn to enjoy your new healthy habits. Enjoy creating new, clean dishes. Enjoy new workouts and outdoor activity. Don’t shy away from working out hard. Your body will respond and will start craving it more and more.
1) Friday is CORE day! Try these exercises. Always remember to engage your core and keep it tight! This will also help your posture and make you look taller and leaner:)
2) Mantra for the Day- Patience and Perseverance!!!
This is such a huge obstacle for me. I am a results oriented person and I’m not very patient. We’ve been doing these challenge groups since January. All my clients were sending in their success stories of weight loss and inches lost and my scale was not budging at all! I had to learn to surrender as I had to adjust to my health issues and modify my diet to get results. I love that there really is no one size fits all approach to health. We’re all different and we all have different needs. I went to the Dr. today and I lost 5% body fat!!! I was very happy about that. I actually gained four pounds but I know muscle weighs more than fat. I recently increased my cardio and cut out sugar so I know that had a lot to do with it. This is not easy guys! Changing old habits are challenging. If you want it bad enough, you will see progress. Stay persistent, stay patient, be all in!!! I’m totally here for you and our community is here for you. No matter where you are today, just take one step towards the right direction and soon enough, you will get there. Love you guys and I’m rooting for you!!! XOXO:)))
We have completed a whole week!!! For some of you, it’s been a little longer. No matter where you are, today is a new day. Start fresh every morning and give it all you got. Remember that in order to change, you must change. It’s not easy but it’s so worth it! I have been changing up my routines lately and it’s amazing how much stronger I’m getting. I will take my day 15 assessment test on Friday for Insanity. I’m anxious to see how I’ve progressed.
1) Thursday is Yoga day. Don’t get freaked out if you don’t like Yoga. Just try it and it will grow on you. The hardest part of Yoga is the slowness and stillness. It’s hard and uncomfortable because it’s probably what we need the most! Just try fifteen minutes and add a little more every time. Practice on your breathing and focus on staying present.
2) Check out these awesome Super Foods!!! How many of these are on your diet? I love everything except ginger. I’ll eat it but I don’t like it! Yuck! LOL:)))
3) Mantra for the Day- Don’t Forget to Hug Someone! I grew up in a culture where it was normal to greet everyone you meet with a hug and a kiss. For some reason some Americans are not a very affectionate group. People greet each other with a handshake or a nod. Also, we are the most connected generation through technology but the most disconnected relationally. I believe there’s a huge need for personal touch. So go hug someone. Share encouraging words. Lift others spirits up. What you give you will get back. XOXO:))))
Happy hump day:) Is it just me or is time flying at lightning speed these days!? I was looking at my calendar and it’s already booked up til’ September! Before you know it, it will be Christmas!!! OK, OK, I’m going to try to be in the moment and really enjoy each day. I hope you will too:)))
1) Wednesday- Upper Body Workout!
Start with a stretch and a warm up. Then try this…
The Strapless Dress Arm Workout
Theme: high reps, low weights
From: Lifeof bliss.com
60 second plank
15 one-armed rows
15 chest press
15 seated shoulder press
15 flys (laying on back)
15 reverse flys laying on exercise ball
15 lateral raises
15 chest press (laying on back on ball)
15 tricep dips on bench
15 alternating bicep curls
15 lying row and rotation on exercise ball
15 chest press (laying on back on ball)
15 reverse flys sitting on exercise ball
15 laying tricep extensions
60 second plank
Check out Tracy Anderson’s Arm Workout…..
2) Great guideline on when to eat:)
3) Mantra of the Day- You are enough!!!
It’s always good to be reminded that we don’t have to be perfect. You are enough just the way you are! In this journey of health and fitness, we have to be careful not to obsess and try to reach perfection. Newsflash!!! Perfection NEVER comes!!! This is not to discourage you but to help give you a perspective that you will never attain the perfect state of being. I am always surprised to read about a perfect looking celebrity or model say that they hate certain parts of their body. Even Giselle isn’t fully satisfied!!! It’s OK to not be perfect. The goal here is to be healthy and have a healthy body image. I am in such a happy place in my life. I am getting real results from good ole’ fashion diet and exercise. There are no shortcuts and no gimmicks. Learn to love yourself and enjoy the journey. You are wonderfully and fearfully made. You are a beautiful creation and you are enough:))) Love you guys and I’m rooting for you!!! XOXO:)))
How’s it going? I hope you are doing well and staying on the program. Remember that if you cheat, you are only cheating yourself. Take it one day at a time and really engage. This is a lifestyle change and you are worth it. Remind yourself that you are working towards a great goal of health and fitness!
1) Tuesday is cardio day! I will be doing my Insanity workout for my cardio. Whatever you decide, just do it! Get sweaty and gross and burn those calories! Try this circuit workout. Do this for two rounds. Remember to stretch before and after:)
2) Mantra for the Day- Do Something that Scares You!
I went to an audition yesterday for a very elite club. It’s a dance based fitness club and there was only about a dozen of us. I was the oldest one there and the only mom so I felt pretty good about myself for making it all the way through the workout without dying!:) I was afraid because I haven’t been to an audition in about a decade! I went out of my comfort zone and conquered my fear. What about you? Do something different, try a new workout or food. Whatever it is, try to do something that gives you butterflies in your tummy:))) Share with us what new things you’re discovering!
How’s it going? How did you do this weekend? I managed to squeak in an Insanity workout during my busy, jammed pack weekend! I was very happy:)
1) Monday! Leg day. Work on your lower body today. Take Monday by the horns and go for it!!! Try these exercises:)
2) Great Food Tips!
2) Mantra for the Day- What would you do if you knew you couldn’t fail???
This is a great question isn’t it? What are you waiting for? What dreams do you have waiting to be realized? I’m doing something scary today. I’m just gonna go for it. I will tell you tomorrow what it is. I don’t want to jinx it:))) Think about one thing you want to do today and do it! Why not? Life is short. Be happy:)))
It’s the first day of June! If you are new to the challenge, WELCOME!!! I congratulate you for taking the step to take charge of your health and fitness. This is a challenge to help you and hold you accountable to a lifestyle change. This is not a quick fix fad. We are going to learn how to make changes that will last a lifetime. I did not start living this way until just a few months before my fortieth bday. That was only a couple years ago. I didn’t really have an urgency to get fit because I was pretty content with being mediocre. What I mean is this, I wasn’t huge by any means and I wasn’t skinny and fit. I ate what I wanted and worked out sporadically. I grew up dancing and was into dance and fitness in my twenties. In my mind, I was still pretty fit but in reality I was skinny fat. I ate processed food and was addicted to sugar. The most weight I ever had to lose was twenty pounds. So even though twenty pounds wasn’t that much the problem was in my mental game. I struggled with body dysmorphia and eating disorders. It wasn’t very obvious but just like all alcoholics don’t look like the guys on skid row didn’t mean I didn’t have a problem. I was able to really turn things around by the help of my faith, friends, and family. So, no matter where you are in your journey, I want you to know that it’s not too late and that you are worth it!!! The only regret I have is that I didn’t get healthy sooner. I wasted so much time not taking care of my body. Now, I feel great! I am fit and healthy and I did it the right way. There are no shortcuts!!! Join us and we will walk with you and help you one step at a time:))) Join our community on Facebook. Bootcamp Barre
1) Friday is CORE day!
Start out with a good stretch, warm up with some HIIT (High Intensity Interval Training) and work the core. Check out these exercises!!!
2) Insanity Day 11- Pure Cardio and Cardio Abs!
I love this abs workout!!! It’s fifteen minutes of pure ab work without a single crunch. I feel like I’m getting stronger. The first time I did this exercise I couldn’t get through it. I was definitely sore the next day. Work your core and tell us how you did!!!
This isn’t the Insanity Abs Workout but check this out and do it!!!
3) Mantra for the Day! -It’s your Body, It’s your Responsibility!!!!
Take charge and do something!!! If you’re sick and tired of being sick and tired you have the power to change. Do something EVERYDAY that will get you closer to your goal. Every time you eat something, ask yourself if it’s going to help you or hurt you from meeting your goals. You can do it!!! It’s a daily battle. Sometimes you win and sometimes you lose. It’s OK! Champions have a short memory. You got this!!!