Ready, Set, Refresh!

Refresh Results 0614 FitKeriLately, I have been OUT.OF.CONTROL with my BLT’s … you know, Bites, Licks, and Taste … and with snacking late at night. As a results, I have seen the scale go up and have felt bloated and just feeling a little gross.

So, when the 3-day Refresh was announced I literally yelled in EXCITEMENT! 

What is the 3-Day Refresh:

1. This is a replacement to the 3 day Shakeology (hell) cleanse. This is more complete and provides the nutrients and food guide necessary to drop weight fast but in a non-harsh way. The Shakeology cleanse was never endorsed by Beachbody and honestly Shakeology was never meant to be drunk 3 times a day. Being a cleanse is not it’s purpose.

2. An automatic reset button. If you are like me, you need to see some quick results to increase motivation. This is it.

3. A way to drop up to 5 pounds in 3 days (some will definitely lose more) without STARVATION.

For this program, you are given a complete guide and schedule to follow for the three days. You eat/drink something every 1-3 hours and drink as much water as you can stomach. It is very easy to follow and you can also workout while doing it. If you drink a lot of caffeine, you may want to start decreasing your amounts a week prior to starting so that you won’t get a headache. Refresh

For me, this program showed me exactly what I already knew, but was ignoring. I have been taking just too many BLT’s which can really add up. Every time I made my kids a PB&J, I would lick the spoon. When I got them a snack, I would pop a “few” goldfish or crackers in my mouth. It’s just a few, so it can’t hurt, right? Uh, WRONG!!! All those little things ADD up to BIG things like lots of calories and added weight on the scale. Now, I am more conscience of what I’m doing and will keep my BLT’s under control.

If you are just starting a workout program or looking to break the cycle of bad eating habits, lose weight, detoxify your body, and dramatically improve the way you feel—without starving, then this program would be PERFECT for you. I will host a new Refresh group on the first Monday of each month. Contact me if you are ready to begin.

 YES! I’m ready to Refresh!

Summer Goals

Summer Goal

The summer season is the perfect opportunity to really focus on short term goals.Goals give your life direction and purpose and without them, you’re just drifting through existence. Set a summer goal that includes your family like eating more veggies & walking more or create a budget. Whatever your goal may be, make it realistic and something you can finish by Summer’s end.

Your challenge today is to think about your goal and to actually visualize it. Create a live collage on how you can make your goal a reality.

If losing weight is your goal, maybe your picture would look like this. Summer Goal

So let’s see how you are going be Summer Strong and what it will take for you to reach your goals.

My Summer Goals

My Goals:

  1. Workout 6 days a week even if on vacation
  2. Eat more veggies at every meal
  3. Read more personal development
  4. Have fun with my family every day

A goal is a dream with a deadline” ~Napoleon Hill~

“The more you dream, the farther you get.” ~Michael Phelps~

“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” ~Andrew Carnegie~

“Long-range goals keep you from being frustrated by short-term failures.” ~James Cash Penney~

 

Plank Challenge

Plank Challenge

In the quest of reaching our full potential, which is our June focus, of course we have to talk about working on our bodies. Our challenge today is a Plank Challenge!

Plank are an awesome exercise move because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques, hips, and back. Planks help us stand upright & tall with good posture, improve balance & sports improvement and can also help with digestion & metabolism.

Plank Challenge: Hold a plank for one minute! 

Plank challenge

For proper form, your arms should be directly under the shoulders. Your entire body should be in a straight line from toes to head and the back completely flat, neither arched nor rounded. A slight pelvic tilt will help keep your back straight. Engage your core by pulling your belly button towards the spine, and hold.

You can also do these on your elbows or even drop to your knees. Whatever variation you decide to start with, just keep proper form and do your best!

Comment below and let me know how you did! 

Did you hold it longer than one minute?According to Wikipedia, “In April 2016 the world record for a front plank, resting on elbows, was set by former Marine officer and retired Drug Enforcement Administration (DEA) agent George Hood with a time of five hours, 15 minutes and 15 seconds. This was broken in May 2016 by Chinese policeman Mao Weidong who planked for eight hours, one minute and one second, who formerly held the record and regained it.” I CANNOT EVEN IMAGINE DOING THIS!!!

 

Active Lifestyle

Active Lifestyle

Do you live an active lifestyle? Being active by definition means doing things that require physical movement and energy. Being “active” doesn’t mean just doing your workout and not doing anything else for the rest of the day. That used to be me. I would do my 30-60 minute workout and think that was good enough and I could sit at my desk or the couch the rest of the day. WRONG! You should constantly be moving and getting in as many steps as you can throughout the day to truly call yourself an active person.

Here are some of my favorite ways to be more active. Comment below and share ways you stay active daily and what ways you can add in more active movement into your day!

1) Take a dog for a walk. I look forward to walking Fiona every day. It has become a habit for both of us Be Activethat as soon as I turn off my tv from finishing my workout, she RACES to the front door and whines until I’m ready to leave. It’s great exercise for her, a little extra movement for me, and a great way to meet new people. And noticed I say “a dog”… if you don’t have one, I’m sure your neighbors wouldn’t mind you taking their loved one for a stroll around the block!

 

2) Do you sit at a desk all day? Set a timer to go off every 30 minutes and get up from your desk for a stretch or do a basic exercise move. Here are 9 stretches you can do from your desk, or do 25 jumping jacks…by the end of the day, you would have done 300 of them! You could also take a quick walk to drop off paperwork or mail, or fill up your water bottle. It’s a good chance to refresh your brain and give your eyes a rest when you’ve been staring at a computer screen for too long.

3) Use the stairs. This may seem like a generic tip, but actually USE the stairs! This also involves your whole family! Be a great role model and take the stairs as often as possible. If you have kids, you can make a game out of it. Be More ActiveCount the stairs, see who can get to the top the fastest, guess how many steps there are. Talk to them about how taking the stairs is good for your heart and will make their legs stronger. Create these habits now while they’re young, so they will continue them as they age.

 

4) Wear a pedometer. I learned a couple of weeks ago that just the act of wearing a pedometer triggers your subconscious to get in as much extra walking as possible. Those who wear pedometers walk an average of a mile more each day. You burn about 100 calories per mile (give or take based on age, fitness level and body composition), 100 x 7 days = 700 calories per week; 3500 calorie deficit is one pound of weight lost / 700 calories each week = in 5 weeks you could lose 1 lb, just from wearing a pedometer. I wear a Polar A300 that tracks my steps and also my HR while working out. I love it!

5) Have a dance party! Nothing makes my daughter’s happier than when we have a good old fashioned dance party in the kitchen while I’m trying to cook. We blast their favorite music and dance around acting as silly as possible. If dancing is your thing, their are awesome dance workouts you can try like Hip Hop Abs, CIZE and the upcoming Country Heat.

6) Do yard work. Nothing is more draining and more satisfying than a day spent in the yard. Just weeding or lying down new ground cover will work your hamstrings like nothing else. You can burn 200-400 calories per hour by pulling weeds, planting flowers and mowing the lawn burns 250-350 calories per hour. Remember to stretch afterwards or you might be sore! Again, get your family involved! Pulling tiny weeds from our flower garden is on the chores list for our kids and they actually enjoy doing it.

7) A great time to work on your abs is during commercial breaks. Do as many as you can during the break and do a different type of movement during each break. Your abs should be screaming at you afterwards especially if you watch a lot of tv.

8) Bathroom workout – This may seem silly, but for those of us who drink a ton of water, we go to the bathroom a lot. Every time you “go”, do 25 jumping jacks. You can also do plie squats while brushing your teeth and get in a great stretch while taking a hot shower.

9) Sun Salutations -Every morning when you get out of bed, do 3-5 rounds of sun salutations. This is a perfect morning practice to awaken the body, focus the mind, and connect to a sense of gratitude for the new day.Be more active

10) Workout at home. There are hundreds of workouts you can do at home that can meet your goals and needs. That is how I got started on my fitness journey, so I know doing home workouts actually work. If you need help finding a solution for you, please reach out.

Fruit Challenge

Fruit Challenge

In our Reaching Your Full Potential series, we are talking about how to become our best selves and today we are going to talk about a sweet topic, Fruit! 🙂 Lately, I feel like fruit has gotten a bad name. There are so many people out there who says it’s bad for you because of the sugar content. That simply is not true! Fruit contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories. Now, I’m not saying you should go and eat 6 bananas a day, but fruit should be part of your healthy, balanced diet.

Read this great article about all the benefits of fruit and why you should eat it daily and then comment and share your favorite fruits and how many servings you eat each day.

Fruit Rainbow
Eat a Rainbow

So what are the “best” fruits you can eat for a healthy lifestyle? My top picks would include berries (strawberries, raspberries, blueberries, blackberries), avocado, lemon, lime, grapefruit and pomegranate. I most often choose berries over anything else because they satisfy your sweet/sugar cravings and they boast a very impressive nutrient profile. Of course, stick to the all natural and stay away from canned or pre-packaged sources. Frozen fruit is absolutely fine too! I always have frozen fruit in the fridge to use for my shakes.

The amount of fruits you should eat would depend on your goals and the meal plan you are following, but most plans I see have you eating just 1 – 3 servings daily….and wine does not count as a fruit (unfortunately) ! 🙂

Here are some great fruity recipes to try out this summer.

Strawberry Lemonade Bars

Avocado Dressing

Raspberry Chia Pudding

Peach Salad with Cumin Dressing

Broiled Grapefruit

Watermelon Salad

Mojito Fruit Salad

What are some of your favorite fruity recipes? Please share!