Fri 1/10/15:
Instead of counting calories and taking away meals or snacks…add a healthy breakfast!
Breakfast, in my opinion is the best meL of the day and serves many purposes. First of all, it refuels a person. You have been or should have been fasting thru the night. Your body should have been without food the the last 12-14 hours. I am usually thru with my evening meal by 6pm… I am ready for my morning meal by 7:30. I love breakfast!
Secondly, once I have breakfast…bam! A big boost of energy! Now, I have conditioned myself to be on this schedule that’s why it works well for me. So, if you are just implementing breakfast…give yourself time to adjust and for your body to get on the schedule also.

Thirdly, Even though many know the importance of breakfast such as nutritional benefits and long term improvement in overall diet quality. It is still the most missed meal of the day for many of all ages. There is some research that eating a well-balanced daily breakfast can improve weight management, reduce the risk of cardiovascular disease, and type 2 diabetes, but the research at this time is inconclusive.

It has been noted, those that do consume breakfast on a regular basis tend to have a more positive functional, nutritional and metabolic outcome. Those that eat breakfast tend to have a healthier lifestyle and partake in other health promoting behaviors such as regular forms of exercise and other health related positive habits, rather than partaking in non-healthy habits such as smoking.
Now, I did not say eat just whatever….lol! You can not just pile on bacon, fried eggs and hash browns. Try, 2 boiled eggs, with a slice of whole grain toast w/ peanut butter and jelly. Have a bran muffin with a banana. Have overnight oats or ever steel cut oats. On the weekends I like to have pancakes. I make them healthier by using coconut or almond meal. I’ll mix that with an egg, a dash of cinnamon, a scoop of protein powder, coconut milk…yum! I’m not scared to top it with sliced almonds and a little syrup.

Breakfast, is important! You need it, your kids need it…period! Make time to do a breakfast. Send the kid out with a piece of obj toast. Trash the fruit loops.

Have a great day!

Better Than Caffeine

Friday 5/3/13: Let’s do something to really make those muscle systems scream!
Do a warm up first.
Group 1: 10 Burpees
10 Skater Hops
10 Jump Jacks
Rest 30 seconds repeat 2x
Group 2: 10 Squats w/ a 5 sec hold at bottom
10 Renegade Row
10 Bicycles
Rest 30 sec Repeat 2x
Group 3: 10 Mt Climbers
10 Row Boats
10 Bear Crawls
Rest 30 sec Repeat 2x
That was awsome!!! Yall are awsome! Have a great Friday!
PS…Always adjust these workouts according to your needs!

Thursday Heart Thumper

Warm Up:  jog in place- 30 sec., pushup-6 reps, arm crosses- 30 sec., BW squats- 8 reps, stick ups- 8 reps.  Repeat 2x.

Circuit 1: Narrow Stance Squat-30 sec., T Push up- 30 sec., Run in Place- 30 sec., Alternating Reverse Lunge- 30 sec., Mt Climb-30 sec., Total Body extension-30 sec.  Rest up to 1 min. Repeat 2x.

Circuit 2:  Lunge Jumps or Split Squats{for bad knee people} 5 per side

Burpee or modified Burpee- 5 rep

Alternating BW Chops – 5 per side

Triple Stop Push Up -5 reps

Jumping Jacks -5 reps

Do the above circuit as many times as you can for 10 min.  If you need to stop please do so.  Just move around until you can jump back in.


Feb. Focus on the Whole Package

Fri Feb 1,2013:  Ok everyone Friday is here! For a lot of us it’s a big one because of the Superbowl.  Hope everyone took the time to re-eval where they are with their fitness program.  For the newer people if you have been fairly diligent in Jan. those bodies should be adjusting to the physical demands of exercise.  Let’s start cutting up the volume on you exercises.  Add some intensity.  Increase the sets, or the weight, or decrease the rest periods.  If you have questions just ask.  The body adapts quickly to the stimuli you give it….you have to always mix it up to work more muscles and work them in different ways.

Let’s talk about the FOOD for a min.  If you haven’t changed your eating habits you won’t see a lot of changes from your exercise program.  IT’S ALL ABOUT THE FOOD!  So, please make adjustments.  Don’t diet, starve, or give up everything all at once.  Use common sense.  The main things to work on are: giving up fast food{there is nothing healthy if fast food establishments}, don’t drink your calories{there is no nourishment in soda, diet soda, sugary juices…they are just plain BAD for you}, drink water!  Eat balanced meals- starting with breakfast.  It’s a must!  Have small snacks thru the day.  Eating balanced meals with all the food groups included is about managing glucose levels, so you won’t overeat.

These are just your basic thoughts on FOOD that are important.  If you’ll apply them along with your exercise program you will change.  You will loose some body fat, feel better, get your metabolism working better to burn fat.  You have to do the whole package.

Feb will be the month to really focus on food changes!  Let’s do this! Have a great day.