Monday, July 28, 2014

5 STEPS TO REACH YOUR GOALS

(1) WRITE YOUR GOALS DOWN 
There is something to be said about writing your goals down on a piece of paper. If you're more of a tech person, use the notes section on your phone or mobile device. Write these goals down in a place where you look at them often.  I'm talking about health and fitness goals, career goals, relationship goals, spiritual goals, or any goals you have.  Writing your goals down makes them more permanent and easier for you to visualize where you are trying to take yourself, your body, and your life.

(2) BE SPECIFIC
What exactly are your goals. For instance, "having a bikini body" is not specific enough. Are you looking to lose weight; if so, how much? Are you working to build muscle; if so, which muscle groups are you trying to improve and to what extent? Perhaps, you will be undergoing body composition testing to determine this. How will you measure these goals? It is very important that your goals are measurable. Have very specific goals, so that you know what you are working towards.

(3) BE DARING
It is important to set goals that are within the realistic realm, yet are out of your comfort zone. I do not suggest setting easy or predictable goals. For instance, I am engaged, so a predictable goal that I would not want to include is that "I get married to Anthony" because I'm already heading in that path and it's something I'm certain will already happen. Set goals that scare you and that excite you! Imagine your dream life, and set goals accordingly.

(4) FIND MOTIVATION
Motivation can take all shapes and forms. What is it that will motivate you to achieve these goals? Is it setting a good example for your children... looking good on a vacation or at a class reunion...whatever is may be, let your motivation serve as a driving force to get you to your goals. I suggest finding motivational pictures and quotes that you can refer to when you're needing motivation. 

(5) MAKE A PLAN & ACT
Now that you have your specific, daring goals written down and you have your motivation identified, it's time to make a plan. Thoughts become actions and actions become reality; it's time to act! How exactly are you going to reach your goals? A plan is the bridge between your goals on a piece of baby and the dream life you envision, so set a series of steps that will take you to where you want to be.

It's all up to YOU. You are the only thing standing between where you are now and your goals; make it count, and believe that you are capable of achieving each and every one of those goals! I know you can do it!

Sunday, July 27, 2014

Leg Circuit - 7/28

-Overhead barbell squats
-Leg curls
-Leg press
-Dumbbell walking lunges
-Barbell calf raises
....rest & repeat 3x

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts):
buy

Be proud of yourself and all of your accomplishment. Do not let the naysayers affect you in any way. Keep on keeping on just as you please.
Gym Style Details:
Top & Crops: Lululemon

Tip of the Day: MOTIVATION MONDAY! When we look at opportunities, we often approach them with the mindset of is it there for the taking or not. It may be an opportunity to train for a marathon with a girlfriend who is willing to cross it off her bucket list with you. It may be an opportunity to  leave your current job for a position that offers greater pay, flexibility, or benefits. And it very well may be neither or those examples. There may not be an opportunity that comes knocking at your door. Instead, you may have to take the initiative in creating whatever it is you are seeking. Do not allow yourself to be discouraged by the lack of opportunity presenting itself...it may just mean it's time to begin creating your own.



Other fitness/nutrition programs you may be interested in:

Friday, July 25, 2014

July 27-August 2 Meal Plan & Dollar a Day Training Workouts

A one time download - weekly meal plan & 5 days worth of the dollar a day training program workouts. These items are updated each week & posted on Saturday to allow for time to grocery shop, cook, and plan when workouts fit into your schedule!

IT'S ALL ABOUT YOU!
You asked for it & you got it! Two things! (1) Picture demonstrations are included for each exercise this week! It will completely enhance your ability to follow along. (2) fat-loss focused workout =circuits!
About this week's meal plan: Meals are tasty and easy - no major food prep & very few ingredients. This meal plan is NOT a restrictive calorie/low carb diet; it's 5 healthy meals designed to promote a healthy metabolism to allow you to build a fit body and shed some fat!  My three favorite meals this week 1) Breakfast Pizza 2) Turkey & Avocado Panini 3) Buffalo Chicken Burger

About this week's workouts: 5 workouts consisting of weight training (legs, glutes, calves, back, chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to build a fit body while decreasing body fat. Workouts that are result driven and motivating! CIRCUIT WEEK!

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! As always, the meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts. Typically, I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day. Additionally, there is an optional post-workout shake/meal that can be added any time during the day. I did not want to provide specific times to eat these meals as everyone's schedule varies; I suggest meal 1 should be consumed within 1 hour of waking and then all other meals should be spaced 2.5-3.5 hours apart (give or take depending on your schedule). My meal plan style is SIMPLISTIC; I've found the more ingredients and the longer the prep, the more likely one is to fall off the plan.
After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!

*If you download on a tablet or phone, be sure it's somewhere that is permanently saved or the file may be lost; I like to screen shot it so that it saves to my pictures*

For the combo pack (meal plan & 5 workouts):
buy

For just the meal plan:
buy
 
For just the 5 dollar a day training workouts:
buy

Thursday, July 24, 2014

Back & Glutes - 7/25

Back:
-Barbell rack pulls
-Cable seated rows
-Dumbbell bent over rows

-Cable deadlifts

Glutes:
-Smith machine pulse squats
-Barbell step ups
     superset with barbell glute bridges
-Resistance band squatted side steps

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts):
buy

Tip of the Day: My Friday Fact - sharing weekly facts about myself; I am so grateful that you all share your personal stories and experiences with me, and I hope to be the same with you.

Fact: I actually read & respond to comments on my blog and social media pages, and I appreciate every single one of them! I appreciate YOU! When I first began using fitness pages and fitness blogs for inspiration in my own health and fitness journey, I preferred following less popular individuals because I felt as if there was a more genuine connection when someone read what I wrote to them. No matter how much my page grows or how many people read my posts, I will always continue to keep a connection to my readers! It is you, the reader, that keeps me doing and loving what I do!
Outfit Details:
Top: H&M
Shorts: boohoo.com
Shoes: Target

Other fitness/nutrition programs you may be interested in:

Wednesday, July 23, 2014

Chest & Shoulder Circuit - 7/24

Chest:
-Exercise ball decline push ups
-Bench incline push ups
-One legged push ups (right leg)
     superset with one legged push ups (left leg)
-Push ups to failure

Shoulders:
-Seated barbell shoulder press
-Plate upright rows
     superset with plate front raises
-Cable shoulder press
-Dumbbell rear delt flyes

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts):
buy

It was a total headphones on, peace out world type of workout!
Gym Style Details:
Top & Shots: Lululemon
Shoes: Nike Pegasus

Tip of the Day: Taking a moment to breathe is a key lesson in many regards. One of the five principles of yoga is pranayama; proper breathing techniques can not only deliver more oxygen to the blood and brain, but also it is said to contribute to control prana, which is the vital life energy found within each of us. Breathing is essential for obvious reasons, but learning to breath in pivotal times is actually quite a skill. Think back to those moments where you became so frustrated you literally felt your blood boiling and your heart beating through your chest or how about those moments when your fear and anxiety about a particular situation caused your chest to tighten. Breathing is one of the ways to rid the body of waste and toxins. Whether its learning to breath during sets of weight lifting, learning to take a deep breath in difficult situations, or learning to take in a deep inhale of gratitude, breathing is a healthy habit worth developing!

Taking a breath of gratitude on this beautiful day!

Other fitness/nutrition programs you may be interested in:

HIIT Cardio & Abs - 7/23

Warm up:
-Walking

HIIT:
-inclined backwards walking
-Complete rest
-Inclined sprint
-Complete rest
-Incline forwards speeds walking
-Complete rest

Cool down:
-Walking

Abs (Exercise ball):
-Sit ups on ball
-Oblique twists on ball
-Exercise ball pike roll up


Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts): 
buy

I'm feeling absolutely amazing today! I've been facing some big decisions, and learning that making the "right" choices for yourself produce some of the most feelings within. Of course, the endorphin rush from cardio helped with that. I really enjoyed lots of walking this am: forwards and backwards!
Gym Style Details:
Top & Crops: Lululemon

Tip of the Day: Put an emphasis on including greens into your meals! Did you know green leafy vegetables have more nutrients per calorie than any other food?! These green veggies are packed full of minerals, such as iron, calcium, magnesium, and potassium, all of which contribute to cell health and help our bodies function optimally. They are also rich in vitamins B, C, E, and K. Unfortunately, not all leafy green veggies are created equal; some are more nutritionally beneficial than others. So, what are some of the best?! My votes go to kale, spinach, and broccoli. I like to think the deeper and richer the green color, the more nutritional benefits! I try to incorporate a large portion of veggies into each meal. Juicing fresh veggies is a great way to get a lot of bang for your buck in terms of ingesting a large amount of benefits in less volume. This juice recipe is kale, spinach, green apple, celery, parsley & ginger.
 

Other fitness/nutrition programs you may be interested in:

Monday, July 21, 2014

Arms (Pyramid Style) - 7/22

(1) dumbbell bicep curls, supinating writs
(2) barbell bicep curls
(3) cable rope push downs
(4) dumbbell bicep kickbacks

*Read more in the tip of the day for how to implement the pyramid style training technique

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts): 
buy

Workouts that focus more on technique and less on numbers (weight, reps, etc.) is what I've been focusing on, and they have been rocking my world!
Gym Style Details:
Top: Walmart
Crops: Lululemon
Shoes: Asics

Tip of the Day: Pyramid style training is something I throw in from time to time because its a great technique to incorporate when you want a change and are seeking to shock your muscles. Today's implementation will utilize a manipulation in repetitions, following a pyramid shape (gradual increase, peak, gradual decrease). Typically, I take short rests in between these sets and a longer rest in between movements. In terms of movements, when using a pyramid style technique, I highly recommend sticking to just a few staple movements; this will allow you to focus more on the pyramid style and less on the form of a movement you may not be very familiar with.

Instagram Giveaway: There's still time to win! Yesterday on my Instagram, I wanted to brighten up your Monday and do so in a fun way. I'm giving away a copy of either one of my ebooks to two lucky winners who share their Monday Bunday photo on Instagram and hashtag #LGMondayBunday. Head over to my Instagram and find this picture to read more!


Other programs you may be interested in:

3 OF THE MOST MOTIVATING QUOTES

Couldn't we all use an extra dose of motivation?! If you could, read on for three of the most motivating quotes (in my opinion) that can be used as an instant mood shift towards the positive. Life is mind over matter. Allow these messages to transport you to a place of inspiration, empowerment, and fulfillment.

(1) "It always seems impossible until it's done." -Nelson Mandela
How many times do you think, "I could never do that" or "that couldn't be done?" Well, I'm sure we all said that before we landed men on the moon or prior to successfully performing organ transplants. We are all incredible beings, capable of amazing things: things beyond our wildest imagination. Resist the temptation to limit your potential!

(2) "You alone are enough. You have nothing to prove to anybody."
We often slip into a mindset of if only: "if only I had __(fill in the blank)__ then I would be happy." The trick is to realize we already have everything we will ever need to be fulfilled and happy. A lot of it comes down to worrying less about what others will think and say, and more about how something makes YOU feel.

(3) "Life opens up opportunities to you, and you either take them or you stay afraid of taking them."
Fear can be the greatest motivator. It is up to each of us to decide whether we run in the direction of our dreams or if we run away from our fears.

Sunday, July 20, 2014

Legs - 7/21

-Leg extensions
     superset with leg curls
-Barbell back squats
-Barbell stiff legged deadlifts
     superset with barbell forward lunges
-Leg press

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

"Enjoy the little things for one day you may look back and realize they were the big things." So, maybe matching gym outfits with my man makes me happy on a Monday :)
Gym Style Details:
Top & Shorts: Lululemon

Tip of the Day: My personal story on possessing an open minded approach to healthy living! Pictured is a carton of fresh fruit (truly - fresh fruit) I found at a gas station. I'm trying to be more open minded with eating healthy on the go. I used to assume I HAD to bring all my meals with me when I would be out and about, but I've been finding great, healthy options in unexpected places. You know the feeling when you're on the road and starving, worrying about where you're going to stop and feeling as if you're better off pigging out and enjoying lol (is that just me)�� Spend the extra time reading over the menu, talking to the waiter or perusing aisles - it may just be worth it like it was for me today.

I retained this attitude all weekend long as I  to enjoyed a weekend on the lake, searching for wedding venues, and enjoying fun moments in between.



Outfit Details:
Top: Nordstroms (old)
Shorts: boohoo.com
Shoes: Michael Kors

Friday, July 18, 2014

July 20-26 Meal Plan & Dollar a Day Training Workouts

A one time download - weekly meal plan & 5 days worth of the dollar a day training program workouts. These items are updated each week & posted on Saturday to allow for time to grocery shop, cook, and plan when workouts fit into your schedule!

About this week's meal plan: Meals are tasty and easy - no major food prep & very few ingredients. This meal plan is NOT a restrictive calorie/low carb diet; it's 5 healthy meals designed to promote a healthy metabolism to allow you to build a fit body and shed some fat!  My three favorite meals this week 1) Breakfast Bowl 2)Basil Chicken  Pasta 3) Mushroom & Swiss Burger

About this week's workouts: 5 workouts consisting of weight training (legs, glutes, calves, back, chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to build a fit body while decreasing body fat. Workouts that are result driven and motivating! My favorite workout this week: Pyramid Style Arms

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! As always, the meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts. Typically, I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day. Additionally, there is an optional post-workout shake/meal that can be added any time during the day. I did not want to provide specific times to eat these meals as everyone's schedule varies; I suggest meal 1 should be consumed within 1 hour of waking and then all other meals should be spaced 2.5-3.5 hours apart (give or take depending on your schedule). My meal plan style is SIMPLISTIC; I've found the more ingredients and the longer the prep, the more likely one is to fall off the plan.
After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it's somewhere that is permanently saved or the file may be lost; I like to screen shot it so that it saves to my pictures*

For the combo pack (meal plan & 5 workouts):
buy

For just the meal plan:
buy
 
For just the 5 dollar a day training workouts:
buy