Working out while traveling!

If you anything like me, then you love to travel! Traveling for many usually means putting 

that workout and diet on hold. 

There is no reason what-so-ever to do so! With all the great technology

we have now a days there is no reason...

Except laziness!

There are literally hundred of apps on your phone, computer or tablet

to help track you foods and workouts! Oddly enough

you can even check your heart rate

with an app, if you are just unsure of how to do so

(but I promise its so easy without)!

So lets talk workouts on the go! If you are one of those

people who cannot get motivated unless you have your

trainer or a gym then what better place to turn to

than Wello!! Wello is great for one on one sessions

as well as any group class you could want! 

We literally have so many classes, and

at all hours of the day(every time zone)!

With great prices, its hard to say no!

So check this out if this the type of workout you need!

Wello Workouts

Now for those of you who who are looking for a

quick, but don't have internet access. Then what you need

is a couple Tabata sessions! These can be done anywhere, and with no more room 

than a yoga mat takes up!

Tabata is fast paced, gets that heart rate up and only

takes 4 minutes to complete one set!! It is 20 seconds at 

your 100% level and 10 seconds rest. You repeat it 8 times for a total

of 4 minutes. Now if you are confused already, don't worry I do teach a Tabata class every Tuesday and Thursday at 7am EST.  Click here to check it out ---> Tabata

Tabata 12 minute workout ANYWHERE

Burpee 8x 20 seconds active 10 seconds rest

 2 minute rest with water!!!

Jumping Lunges 8x 20 seconds active 10 seconds rest

2 minutes rest, again with water!!

Seal Jacks 8x 20 seconds active 10 seconds rest

Rest!!! You just did 12 minutes of High Intensity heart racing workouts!

Not to mention, worked your whole body! It may look easy--but I challenge you to do

one tabata and not feel like those 10 seconds 

past by too fast!!

Let me know how you do if this was your first Tabata!! Make sure

you take in plenty of water before and after as well!!

Happy Sunday Everyone!!! Start your week out right :)

5 Easy Tips for Fat Loss

Keeping up with the New Year theme, I am going to share with you 5 easy every day tips for blasting that extra fat! Now I am not saying that if you do this, you will find yourself dropping body fat like crazy. This is some great advice to help you along your healthy lifestyle change!

1. Eat Breakfast! I cannot express this one enough, that is why its the most important! DO NOT SKIP BREAKFAST! It is truly the most important meal of the day, it kick starts your metabolism for the day! By skipping a healthy breakfast you are depriving your body of what it needs. I suggest eating within 15 minutes of being awake. Now if you can't go right into a meal, a simple banana when you get up will help until you are ready for that protein packed breakfast!

2. Drink Water! Water is very important for your body. You need it to survive-without it we wouldn't last! So why skip out on water every day when it has so many benefits! It helps promote weight loss, increases energy, flushes out toxins, improves bodily function, and prevents muscle cramps! Now of course these are just a few but a very important few. I recommend drinking 8 glasses of water right out of bed to start off on a good note for the day. Carrying around a refillable water bottle will help you to drink throughout the day. Drinking at least 60-80oz a day is a good goal to start, and is a lot easier than you think! Thats only 4 20 oz bottles, many water bottles these days are 24oz or more! CamelBak is one of my favorites, I like the straw part of it! They hold 25 oz in the standard bottle, they have sizes up and down as well! You can get these as most retailers or at www.camelbak.com

3. Sleep! Your body needs rest! Without that sleep every night your body will become very fatigue and eventually just give up on you. Rest is a huge part of your workout regime, think of it as a very important part of it! Getting at least 6-8 hours a night can improve your mood, energy and help you better in your weight loss journey. Just as we need food we need sleep to keep our body running!

4. Skip the elevator! As easy as skipping the elevator and taking the stairs can meal a world of difference in your every day life. Now, if you work at the top of the Sears Tower this may not be a easy task, ha. But walking up a couple of flights of stairs and skipping the elevator is simple! Even when you are out shopping at the mall, skip the escalators and take the stairs! Each step counts :)

5. Portion Control! A very good one at that! By making sure you are eating the right portions you will be doing your body a good deed! A good rule of thumb for this is 30% protein, 20% starch, and 50% vegetable. WebMd has an awesome site to show you what a portion of food looks like. For example a 3oz serving of fish is about the size of a check book! Check them out - WebMd

Follow these tips everyday and you will notice a difference in not yourself your mood, but your body as well! Your body will thank you for doing so!

Make sure to follow and subscribe to my blog for more tips, exercises and meals for your lifestyle change!!

Questions, comments, advice? Leave a comment and I will make sure to get back to you!

Diet..wait do you mean every day eating?

So, as well know eating right is a big part of your daily life! Your lifestyle change should include eating healthier. Your road to a better you is not just in the gym, but in the kitchen as well. I always say, 100% gym, 100% diet. I hesitate to use the word diet, some people hear diet and assume 'oh great, no good food'. Realistically diet is just your every day food intake, think of it that way from now on!

So to help you kick start your healthy eating I thought I would share one of my favorite recipes..ever!!

Super easy to make, you can cook it in less than 20 minutes and you can add your own touch to it every time!

What you will need

Quinoa 

Kale or spinach(I always use Kale)

Grape/cherry Tomatoes 

Protein(I like ground turkey/chicken or shrimp)

Olive Oil

Garlic

Mrs. Dash sodium free seasoning of choice

How to Make it

Start boiling your water to make your quinoa. Now, the amount is going to depend on how many people you are cooking for. I usually cook for my husband and I with enough for left overs the next day. I cook 1 cup of quinoa. 

In a sauté pan add your olive oil, kale and cut up tomatoes. Sauté them on medium and when they are cooked add in your seasonings to taste. If you are cooking this with shrimp now is a great time to add in that shrimp. If you are cooking it with another protein I would recommend a separate pan to cook fully then add in!

As soon as your quinoa is done cooking, go ahead and portion control your  plates, I would recommend anywhere form 1/2 cup to 1 cup. Even with 1 cup you are at 220 calories which is amazing for your "grain". 

Top it off with about a 1/2 cup of your protein and kale mixture and you are good to go!

Of course you can alter the mixture as needed, add as you wish, or take away! Play with it, its your healthy dinner :)

Make sure to subscribe to my blog for more fitness related tips on everything from clothes to what exercise should I be doing!!

p.s.

Congrats Oklahoma on the big win!

Boomer Sooner Everyone!

(Did I mention I was married to the worlds biggest Oklahoma fan)

Fitness Goals: Setting Realistic Goals

We all know the saying, New Year, New me! 

I think it is amazing that more and more people want to change

their lifestyle and become health! I however see so many unrealistic goals out there

that I feel they are setting themselves up for failure.

So, I just wanted to clear a few things up with everyone about setting goals

for your new healthy lifestyle!

Meal Replacements 

     This has got to be one of my biggest annoyances about fitness. Everyone thinks that replacing a meal with a 16oz protein shake will help them loose weight and become fit. Lets me real here! Unless you are extremely overweight and need that jump start there is no need to replace a nutritional meal with a shake. I am a huge believer that you need to get your fats, proteins and carbs from real unprocessed foods. I have not and will not ever use a meal replacement shake. Sure, if I am busy and on the go I will have a shake to hold me over. But I would NEVER recommend anyone sub food for shake. A more realistic way to use protein shakes is drinking one after your workout. Help replenish your body, and get in that needed protein to help you recover! 

1200 Calorie Diet

Wait..you want to only eat 1200 calories in a single day?! How in the world is that gonna help you? Your body needs calories to survive and give you energy throughout the day. If you neglect your bodies need for more calories you will just be storing any you take in. Your body needs food every 3-4 hours. Now, I am not saying eat a full meal, but a healthy snack in-between those 3 main meals is ideal. Can you imagine only eating 3 times a day at 400 calories, and this being enough to support your bodies needs. Not realistic at all! Your body over time will hate you- trust me. Eventually you would plateau and then what can you do- drop your calories?! You will become malnourished and lead to a world of problems. Be smart, eat your calories in a well balanced meal and snack all day long. Do not set a calorie goal, just be smart!

The scale is SO important

WRONG!! The scale is just a number! You should not ever become one of those people who wakes up and weighs themselves on the daily. In fact, I recommend not using a scale at all. I recommend using a mirror and looking at yourself. Pictures are always smart so you can track your progress. Taking measurements will also help you see your losses or gains fast! You have to remember 5 lbs of fat will take up more space than 5 lbs of muscle. So turning that fat into muscle will keep you at the same weight, but you will notice you look so much leaner!

Gym membership is needed

What? No! You do not need a gym membership to start your journey. As a matter of fact you don't ever need one if you don't want one. A lot of people do not like joining a gym for many reasons; Cost and fear of judgment are two of the biggest. You can get in a full body workout with just your body! Making a small home gym is awesome idea too, and you can start off small and add on. There is also the great deal of Wello, the online training company I work for! We do everything from one on one to small group training classes. Our prices are awesome, you can workout from your home, and no one can see you but you and the trainer! Check us out- Here

Clothing Size 

I get so frustrated with this one. Everyone seems to think that you have to be a certain size in clothing. No-sorry you are wrong. Everyone has different shaped bodies. I could show you a female who is a size 4 and a female that is a size 10 and you would think the size 10 is better looking. You have to remember some of us (mainly females) have wider hips or bigger muscles that put us up in size. Again, this is where our mirrors and pictures come into play. If you like the way you look, then embrace it and flaunt that off! Please do not worry about if you are into a small, medium or large. Its just a number, just a size that means nothing.

While these are just a few of the bigger goals people think they need. I know there is plenty more out there! Have any questions or concerns on your goal? Let me know! I would love to help you out with your New Year Goals!

Remember to subscribe to my blog so you can get up to date emails, tips and tricks on everything Fitness!!

Happy New Year {2014}

Happy New Year!!

{2014}

I hope you all had a wonderful year, and that 2013 brought you so much Joy! The past year has been a wild roller coaster of life! We had a very blessed year and were able to do so much in the past year. I could not have thought of anyone better to have by my side than my wonderful husband. I know it has been a while since I have updated you all, but here I am! I am going to attempt to get better at this blogging fun!

We have been living in Florida for 16 months now! It has been an awesome experience for the both of us. Jake has been doing awesome working out of RSS Gainesville, and loves the impact he is making for our youth! He does a lot of volunteering and loves spending time helping others. He recently received a NAM for his hard work, so recruiting duty is proving to be great for his career!! I am very proud of him and all he does day in and day out. He is off to a course in VA for two months starting Friday- hope he packed warm clothes ;) I am positive he will do great and have fun up there! 

I have also been having a great time doing my work! I started working for an online personal training company this year, and I LOVE it!!! I love that I can train all over the world from the comfort of our living room. If you are interested in training, let me help- all you need is your body, internet and a computer with a webcam. Check out my page here WELLO . I also enjoying helping out in the community whenever I can! Along with working I have been busy with our newest member of the family, Macie! She is an adorable rescue we got back in April. She is our girl- can't imagine our family without her crazy self!

Thats our girl <3 p="">

Our biggest excitement of the year I would have to say is taking our honeymoon trip [finally]. We went to a ClubMed Resort in Port Saint Luice. We had an amazing trip and it was a much needed vacation for us both! The food was amazing--we definitely ate our share of food ;) We did so many amazing things from paddle boarding to flying trapeze! We highly recommend taking a trip to any of the ClubMed resorts all over the world!

We have had a huge pleasure of meeting some very amazing people in our time down here. I am so happy that we were put here! We just love all of our friends who've become family to us! We truly are blessed!! Without great people like you all in our life, we would not have the life we have <3 p="">

So, here is to another exciting year with what we believe will be our best year yet! We are so excited for wants to come--I have a feeling some big things are in store for us!!

“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re Doing Something.” —Neil Gaiman