Day 3 Fitness Challenge and Health Tip

How is your determination going so far? It's a struggle I know, even for me to keep going everyday. There is always a million and two reasons you can't fit this into your schedule, but you know what we need to so is modify the schedule so you get these workouts in before your day takes over.

Exercises for today:

Walk/Jog challenge:

Walk 6 minutes, jog 1 minute for a total of 4 times. This is your 30 minute aerobic workout.

200 Frog squat Challenge Day 2:

See other post for video on how to do this one.

Rest 60 seconds between each set:

Set 1:    5

Set 2:    5

Set 3:    3

Set 4:    5

Set 5:    Max it out (least 5)

Total of 23 squats today and a 30 minute aerobic workout.

Healthy idea:

Lunch:

Turkey wrap

• whole wheat wrap
• 3 oz sliced turkey breast
• 2 tbs hummus
• 2 slices of tomato
• 10 baby carrots or any veg
• Water

Go out and enjoy your Tuesday! See ya tomorrow.

Day 2 Fitness Challenge and Health Tip

Good Monday Morning. It's time to begin our week of fitness. I gave you day one of last week to get you started and motivated and hope you tried the exercises and now I am bringing you day 2 of those exercises for week 1. I am finding that instead of doing the 3 days a week exercises for the challenges, I find it beneficial do the exercises every other day, then take off one day a week but you may be more comfortable just picking the 3 days a week that you want to do these. For example, the frog squat calls for 3 day workout, Mon-Wed-Fri and abs call for 3 days Tues- Thurs-Sat, I find it better to just keep alternating those but that's me. I feel like I slack just doing those 3 days.

So anyway, here is the workout for day 2 Week 1. Hope you are following and doing these because I want to see those pics of how you are doing plus we have the Fit Working MOMS event next September, so take this year and get those bodies in shape.

Week One Day 2 Challenge:

Continue with your walk/jog challenge this week, aiming for at least 5 days. Walk 6 mins, jog 1 for total of 4 times. That gives you that 30 minute aerobic blast that you need.

100 Push-Up Challenge Week 1 Day1: This is the first day you are doing these!

Rest 60 seconds between each set:

Set 1:        2

Set 2:        3

Set 3:        2

Set 4:        2

Set 5:        Max it out (least 3)

If you can do more than 12, then that's great, max yourself out but not until pain. Each workout day the reps increase and this is a way to slowly build up your strength without exhausting yourself.

200 Bicycle Crunch Challenge Week 1 Day 1:

Rest 60 seconds between each set:

Set 1:       3

Set 2:       4

Set 3:       3

Set 4:       3

Set 5:       Max it out (least 5)

The bicycle crunch is one of the most effective workout for the abs. Not only does it work the transverse abdominis, rectus abdominis but the obliques too, so you have all 3 major parts of the abs being targeted in this one exercise. Take a look at this video for on how to do these.

Health Food Tip:

Another healthy breakfast is to take 1 whole egg and 1 egg white for scrambled egg, add a little bit of spinach leaves, sprinkle of Parmesan if you wish and top it off with salsa. And don't forget a glass of Bolthouse Farms juice gives you a variety of your fruits and vegetables that you need daily.

Enjoy, have a happy Monday and will see you back here tomorrow.

Day 1 Fitness challenge and health Tip

So are you guys ready for day 1 of our fitness challenges? Sure you are! If I can do it, you can do it! Trust me!

First of all I want to start out with a healthy breakfast idea:

No salt, no sugar, whole grain

Vanilla flavor only 90 calories

Glass of one of these juices

one of these

3/4 cup of these puffed cereal, an 1/2 cup of Almond milk, half banana sliced on top and a 8 oz glass of one of these juices makes a healthy nutritious breakfast. Regardless, I have a glass of this juice every morning. So here is a healthy tip for a nutritious breakfast....ENJOY!

Now on to CHALLENGES:

Walk/Jog Challenge Day 1:

Walk 6 minutes, jog 1minute  a total of 4 times. This will give you a 30 minute workout.

200 Frog Squat Challenge Day 1: Here is a video on how to do it

Rest 60 secs between each set

Set 1:   3
Set 2:   4
Set 3:   3
Set 4:   3
Set 5:   Max it out minimum of at least 5


Ok guys, that's your workout for today. You have your cardio and your lower body workout.

Stay tuned tomorrow for push-up, abs and walk/jog.

Have a great Wednesday and don't forget to start your before and after pictures. October will start our monthly competition month.

Subscribe!!

Year Long Fit Working MOMS Event!

Tuesday, September 11, 2012

Hope everyone has enjoyed their summer and with fall fast approaching (temps in Virginia in the 40's overnight) ladies, it's time to think about us. During the summer, so much is going on, vacations, reunions, children's games to attend and we really don't have time to think about ourselves and our health. We usually regret putting off taking care of ourselves when we don our bathing suits at the beginning of summer, and if you are like me, you probably say, next year I won't look like this. Well, I have said it, you probably have said it and year after year we continue down the same path of unhealthy bodies. Well it's not New Year's but it's our New Year. I am putting a challenge out here for not only you guys but for myself. 

This is what you can expect from me:

First of all, I want to challenge you to 4 exercises that starts you off at beginners level and will increase each workout day. The toning exercises only require you to workout 3 days per week. I do 2 one day and 1 another day, spacing out every other day. The other exercise will be your aerobic part of it. Now, this is a walk/run challenge and if you can't jog, then just stick to the walking portion of it.

Everyday I will post the workout for the day and a healthy food tip, either meal idea or snack. I will also post a YouTube video also.

1. Blog everyday with exercise and healthy meal or snack ideal
2. YouTube Video
3. Encouragement when you needed. You can email with questions or comments or respond on videos or blogs and I will answer
4. Monthly newsletter keeping you up-to-date on everything coming up

What I expect of you:

1. Subscribe to my blog to follow the workouts
2. Give these workouts and healthy eating all you have
3. Take a before picture
4. Enter contest and strive to transform your body for next year's event
5. Subscribe to YouTube Channel
6. Follow me on Twitter
7. Follow me on Facebook

Fit Working Mom's Event: September 2013

1. Monthly competition and prizes to mom's success stories
2. Big event September 2013 for first time ever FIT WORKING MOM competition held in Virginia.
3. More info to come on this event.

Mom's you have 1 YEAR, 1 Year to get those bodies in shape and meet us on stage to show your dramatic transformation. I will be there to show mine and I hope to see YOU there!!

Let's get started! No more excuses!!

Here is your challenge exercises:

I will break these down on a workout day basis:

• 200 Frog Squat challenge- do these 3 days a week over 6 week period
• 100 Push-up challenge- do these 3 days a week over 6 week period
• 200 Crunch, oblique, and reverse crunch challenge- do these 3 days a week over 6 weeks
• Walk/Jog challenge- Do these 6 days a week if possible for 9 weeks to complete 30 min jog nonstop

Ok, here is the workouts that we will be attempting and it may look like a lot but it takes no time at all and is actually easy on the body the way we will do them. Stay tuned for Day 1 workout and healthy idea blog.

Thanks and don't forget to subscribe to my channels to be eligible for monthly competitions!!

24 hours in your day!

So you decided to get in shape? Have you stuck with it or have you reverted back to all those old habits that have kept you unhealthy and unfit? Let's kick this in gear together and together we can get back on track.

Let's take a look at what we can do:

1. Let's start from scratch. Let all the failures go and from this moment on, start today and get back on track. Take an exercise, any exercise, push up, crunch, squats and do one right now. Do 20 and you will feel an accomplishment.
2. Make your health a priority for you.Schedule it, plan it, then DO IT. Incorporate it with housework or while talking on the phone. There are so many ways to get in that little dose of exercise.
3. Don't have time for a 30 min or hour long exercise? How about 10 minutes here or 15 minutes broken down to 2 or 3 times instead of all at once.

Main point is, you have 24 hours a day like everyone else and you can fit in time for a few minutes to make yourself healthier.  Just choose to do it and choose to be healthy.

How your body works:

Do you know which part of the body  produces the most important enzymes? Did you guess the Pancreas? This is it. what do enzymes do? The are designed to digest fats, carbs and proteins. Bet you didn't know that, huh? This is what also makes insulin so that your body can use glucose for fuel. Pretty cool. So as you can see this organ is pretty important and you need to make sure you take good care of this guy. So how do you do that? How about a healthy diet, eliminate processed foods and eat natural foods. 

What are some of the foods you can eat to keep a healthy Pancreas?

• Eat some blueberries and cherries:  They provide antioxidants and will help prevent cell damage
• Love me some broccoli:  These guys have power anti cancer properties
• Some more antioxidants: Garlic, onions and red grapes
• Red Relish Mushrooms
• For iron, vitamin B how about Spinach
• Sweet potatoes
• Tomatoes
• Yogurt with active cultures: This will help with digestion.

Keep watching for healthy recipes right here on my blog. They are packed with nutrients and flavor and are so healthy. You don't want to miss it.

Thanks for reading and please take the time to subscribe. Happy Thursday!

Is your morning routine getting you ahead in life?

The alarm goes off, you roll out of bed sluggishly....what is the next few things you do? Do you jump right in and start your day, or do you drag your feet until work time or possible, having to rush to make it to work? If you use the morning to achieve things you probably won't attend to later in the day, it will make your day go more smoothly and you will achieve greater success. Let's see how we can do that:

What would the perfect morning look like?

This question might vary from each individual but it could look something like exercise, healthy breakfast, maybe working on a project you been neglecting. You can enrich your personal life and professional life by incorporating ideas like these below into your morning routines:

• Pray, meditate, read inspiring religious articles or whatever you do to increase your faith and spirit.
• Take your fitness level up....use this time to increase your fitness endurance or train yourself for that long hike or run. This lets you accomplish your exercise plus you won't find a reason not to workout in the afternoon or evenings.
• Enjoy time with your family before a busy day. Take a few minutes for a fun activity with your children or quiet talk time with a spouse.
• Use quiet time in the morning to strategize, plan, organize your thoughts for the day and what you want to accomplish short-term and long-term. This is a perfect time before everyone else is up so you have total peace and privacy.
• Read articles in your field to catch up on current trends.
• If you are thinking of taking a class or online class, this is the perfect time to work on that. Do your online studies in the morning or use this time to study and refresh from your studies from day before.

How are you spending your time?

For better time management, you need to know how you spend your time and how much time you actually waste. Keep a time journal to record what you do as often as you can and this too will tune yourself in to thinking that you can use this time better. So this not only for your mornings but your entire day and week. You can then find out why you aren't accomplishing certain things or why you more tired in mornings, due to late nights. This is a way to find your bad habits and fix them to accommodate an easier lifestyle while accomplishing more.

Work on establishing good habits:

This requires willpower and we all have more willpower in us than we know. Here is how  you can optimize your routines:

• Start slowly. Going into something full speed will soon burn you out and get boring, but if you take the time and gradually incorporate a new schedule you will be more likely to stick with it. Go to bed few minutes earlier and get up 10 minutes earlier. Once you establish this goal if you are working towards getting up hour earlier, then add another 10 minutes until you each your goal.
• Get support. Having a great support team around helps you stick to a new habit. Also be sure to take care of you....eat healthy, get enough sleep.
• Start one new habit at a time. When you have 3 things you want to start and you try all 3 at once you most likely won't succeed. Pick the most important one to you and start first. Example, start walking every morning before breakfast for 20 minutes. Once that habit has taken effect, then start habit 2.
• Keep track of your progress. Forming habits takes weeks, some say 3 weeks, some say a month, but however long it takes keep track of how you are doing.
• Bribe yourself. To keep yourself moving forward, use bribery as a form of motivation. If i walk 5 days this week, I will buy a new pair of walking shoes. If I eat healthy today, I can watch my favorite movie that just came out on DVD.

Tweak it when you need to:

Everyday is a different challenge. You may find that what you thought won't now work for mornings due to a change in schedule. Always do what you love and find time for them. I am aware not everyone is a morning person and some households are crazier than others. If this morning routine is not for you, use this to incorporate into other times of the day. The goal is to bring to life those things you want to do and form a habit of doing them, whether you do them in the morning, evening, or night.

Please feel free to comment on how you form your habits and if you are a morning or night person and how this might work for you.

Thanks for reading and please follow or subscribe to this blog.

Happy People VS. Unhappy People

Do you really want to know the difference between happy and unhappy people? There is the obvious, one is happy and one is unhappy but there are things that truly separates them that one does and the other does not:

• To Blame or Not To Blame
• A happy person takes responsibility for their lives and rarely gives excuses. When you go blaming others for what goes wrong in your life, you then give up your power of ownership over your life. To truly be happy, keep the power and be in control of what you let happen in your life, then you can control the good and the bad and be truly happy.

• To Be Positive or To Be Negative
• A happy person will see the positive in every situation, whether good or bad. The more negative you bring into a situation, the more  unhappy you will feel. So think and see the positive, ALWAYS!!

• Present Now or Stuck in the Past
• Are you living in the present moment or are you harboring bad thoughts from the past? Learn to live in the present  and appreciate what you have right now and where you are but still be dreaming big about your future.

• To Have Gratitude or Not To Have Gratitude
• Are you seeing the beauty, opportunities and abundance everywhere you look or do you see ugliness, struggles and lack of abundance? Strive every day to see and express your gratitude for everything you have and you will be happier.

• Are You Kind or Cruel?
• Always be kind to #1...YOU! Be kind to others. If you know self love, forgiveness and acceptance for yourself, then it's so much easier to be that way towards others.

• Are You A Dreamer?
• Be a big dreamer! Always listen to your heart and intuitions and take those BIG DREAMS and make them into reality. You can only go as high as your dreams, so dream BIG!!

• Are You Living in Abundance or Poverty?
• Living in abundance is a mindset. I am living a balanced life. I am achieving abundance in all areas of my life. Keep this positive attitude and you abundance will flourish.

• Do You Have Selflessness or Are You Selfish?
• Do you think about what's in it for me or do you think of the joy of helping others? This key to being happy is look for ways to give and share and make others happy. Do for the good of others and bring meaning, empowerment and happiness to others.

• Are Your Challenges a Problem or Your Problems a Challenge?
• In order to be happy, view those problems as challenges. Use this as a way to explore a new way of doing something, understanding that this challenge opens the door for opportunities that allows you to grow and expand.

• Give Praise Not Criticism
• To enforce better behavior, you accentuate the positive behavior. Criticism only brings people down but words of praise lifts us up. So to get the positive behavior that you want, you  must praise that behavior every time it is present.

• Have Meaning
• Do things in your life because it has meaning and purpose. If you do things because you love to do it and it's your hearts desire, then not only do you have meaning but success. In order to have a truly successful life, you must be living a life full of meaning. Success without meaning will still leave you an unhappy person.

• To Trust or Not To Trust
• Trust yourself and you can trust people around you. Make everyone you interact with feel that there is something special and unique about them.
• Treat people the way you want to be treated, with love, respect and dignity.

• Be Forgiving
• Before you can forgive anyone else, you have to forgive yourself. Happy people know that holding onto anger is not healthy. FORGIVE AND FORGET!
• "Holding onto anger is like grasping a hot coal with intent of throwing it at someone else: You are the one who gets burned"  BUDDHA

• Accept and Don't Resist
• You can't change a situation by resisting it but by accepting it that there is a reason for it, you can therefore change it.
• When something bad happens, ask yourself: What can I learn from this? How can I make this into something positive?
• Resisting and fighting the situation makes it worse, so focusing on the positive will bring you out of the bad situation faster.

• Love More and Fear Less
• See each moment, each challenge, each and every person the opportunity to discover something more about yourself and the world around you.

I hope this article has helped you to see life and being happy isn't just about you, but everything around and how you respond, is what will make you happy. We all need to work toward these, even I do every day. Thanks for reading and please follow me for new blogs coming out. Happy Friday!!

Staying Productive After Work

How do you resist the temptation to do nothing when you're not working? It's tempting after a long, hard day at work to just go home, lay down, order food and hit the sack but doing so means that your free time you can use, you're not accomplishing any of your personal projects and goals that you are passionate about. There is no shortage of ways to stay motivated and productive.

Get started as soon as you come home:

Body in motion tends to stay in motion, body at rest tends to stay at rest. Whether a few minutes or an hour, getting started soon as you get home will keep you in a work mode. Once you sit down, your odds drop to half of you getting the next thing accomplished.

Get out of the house:

If tempation is too great and the couch or bed is calling your name, take your project out of the house where you can work or learn something new. Head out to your local coffee shop, library or park.

Take just 10 minutes:

Give yourself no less than 10 minutes to work on your personal projects. If you feel like working a little more, than you can. The important thing is just getting started.

Love for your project:

Pick a project that you're passionate about and that you are naturally drawn to. You will be more likely to dedicate your free time if you are doing something that you love.

• If you pay for a class, you are more likely to show up.

Get some exercise:

Exercise is key to having more energy and hours in the day. Take a walk around the block and you will feel more energized and you will get benefits with more regular and frequent activities.

Not taking time to exercise? Make this the first  into your day will almost instantly have you feeling the results.

Schedule it, keep it!

Planning is  important, so think about your personal projects before you leave the office so you are ready to tackle it when you get home. You need a very SPECIFIC goal you want to accomplish and get started.

Get up earlier:

The earlier you go to bed, the earlier you can wake up and waking up earlier, you can carve out time in your morning to work on a project, read a book, or whatever you been wanting to do. Getting up early has other benefits, such as making the start to your day less stressful.

Forgive yourself:

Realize you won't be productive every night. Forgive yourself and pick up the next day.

Do you have any after-work productivity tips? Suggestions on how to stay motivated to work on projects after a hard day at work? Please share your comments.

Using your lunch break more effectively!

The importance of breaks in the workplace is to give you downtime to refresh, regain motivation and to refocus. Accept the break times and by concentrating on YOU alone will make you a lot more productive the rest of the day. Breaks will do great things for you if you use them effectively.

Ways to relax in the office:

• First of all this means - NO WORK!! If you have 15 minutes or up to an hour, use this as a designated time to unwind and let all the work pressures go. Sometimes this is as simple as enjoying your meal.
• Meditation- Set a small amount of time to disappear and let all your thoughts vanish. This alone can be enough to remove stress that built  up during the morning and you can approach the afternoon more clearly. You can take this exercise outdoors or to your car if you need a place for privacy.
• Lunchtime power nap- 20 to 30 minutes is right length of time for most people.

Use lunch break to free up time for later:

You can still get things done and not be stressed. Remember you're using time to do things that are helping you.

• Exercise- If you have 45 minutes to an hour, you can  use this time to go to the gym. If you do your workout during your lunch break, you won't find excuses why you can't exercise after work, plus you will gain some extra energy for the afternoon.
• Pay bills- Combine this with a good meal and watch a podcast or YouTube, you can enjoy yourself and do a tedious chore. Again, this frees up your after work schedule thus reducing stress after you get home.
• Give yourself something fun to do- Pick a fun project you've been dying to do or fun new app to explore and you will have a good time, and feel good that you accomplished something.

Don't forget to eat!!

Make lunch more fun by starting a cooking club at work. Enlist 4 colleagues and each of you cook a meal for everyone else one day of the week. Everyday you will have a home cooked meal and now your breaks will become a built in socializing.

So go ahead, make your lunchtime special! Remember to always make enough time for yourself.

Other ideas:

• Go shopping or run errands
• 15-30  minute walk
• Go to nearby park

Submit your lunchtime routines or suggestions!!!!!

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