Thursday, July 24, 2014

Fit Mama HIIT~ 7.24.14

10..9..8..7..6..etc.

10 Air Squats
10 Pushups
10 High Knees

Do 10 reps of each movement, then 9 reps, 8 reps, etc. countdown all the way to 1 rep of each movement
Record your time in the comments.


Join our Monthly Challenge Starting August 4th
for clean eating and fitness everyday.

Wednesday, July 23, 2014

Fit Mama HIIT- Wednesday 7.23

It's My Birthday!! Par-tay!! :) 

So, in honor of my age...haha...let's see if you can guess it from the workout today! :)

3 rounds
35 Deadlifts 
(can also use barbell, keep barbell close to your legs, skim the front of your legs as you stand up)
35 Double Unders or 70 singles 
(if you don't have a rope do jumping jacks or mimic the jump rope motion)
35-second plank hold

Record your time in the comments!

Happy Birthday Sissy ❤❤❤  God Bless you  with many more years Love Loy ✨


I love to make Goals on my Birthday of things I want to accomplish for a new year. It's so important to me to try and become a better person all around and try to be always improving in all aspects of my life. 
These are a few of the things that I really want to focus on this year.

Goals
*Become stronger spiritually- Daily Scripture study and prayer
*Time management- Seperate Family Time and Work time, set hours and stick to them
*Get us on a Budget and stick to it!
*Daily Chores- Stick to them! Keep an organized house
*Continue to advance in my Posh Business, completely replace my current teaching income with Posh this year!

What are some of your current goals?? 
I want to help you reach your health and fitness goals. 
Join my next monthly challenge starting August 4th. 

Tuesday, July 22, 2014

Fit Mama HIIT- Tuesday 7.22.14


3 Rounds
(5 on each arm)
(if you need to: walk legs out and in and eliminate the jump at the top, everybody can do every movement. Scale it to your level)
(with or without DB's)

Record your time in the comments below!

Do you really want results?

Are you sure?

Then subscribe to these workouts by email
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Decide to commit to doing this AT LEAST 3 times a week. People who commit to regular exercise and change their eating habits WILL get the results they want! You don't have to go cold turkey, just start making healthier changes one at a time. You know you want results and you have for a long time.  So, decide now to commit. It's not hard! If you put in the work, your hard work will show in results.  If you don't do something about it now you are going to WISH you had. Why not start NOW! You deserve to start feeling great!
Ask some friends to join you. Reach out and let me know how are doing. 

Join the Monthly Challenge Starting August 4 to keep yourself on track and to stay accountable

A year from now you will wish you had started today - Karen Lamb

Monday, July 21, 2014

Fit Mama HIIT- Monday 7.21.14

4 rounds

30 Situps
(can use a dumbbell also)
10 Box Jumps 
(or step ups if you need to, changing the leg that steps up each time
Use sturdy boxes or stairs/curb anything you can find :) At least 12 -18 inches tall 


Record your time in the comments


Awesome Monday :)

Join the next Monthly Challenge starting August 4th

Saturday, July 19, 2014

Clean Eating Challenge

I'm not a big calorie counter. When you are eating the rights foods and in good portions there isn't much need to count calories. Always adjust portions by how you feel: Your energy, cravings and hunger. If you are starving in the afternoon then up your carb portions earlier in the day. If you are craving sweets... again up your carb portions in the first part of the day and if you are still craving sweets eat a piece of fruit or have a protein smoothie. This is a good visual for women and portion sizes. 
Eat a lean source of protein, complex carb, veggie and use good sources of fats for each main meal. Eat 2 or 3 snacks including protein throughout the day. (example: apple and almond butter, boiled egg and nuts, guacamole or hummus and veggies)

If you want to start eating clean

*Eat Only whole foods.
*Lots of veggies, lots of lean protein. Some whole grains. Some fruit. Some nuts. Some fats. Some beans.
*Some dairy if desired. (Full fat, raw dairy is best).


If you'd like a printable version of my food list please contact me on my FB

No:
-Refined sugar
-Refined carbs (NO white bread, white rice, white potatoes)
-Processed / pre-packaged food (for the most part -- packaged whole grain pasta, for example, is okay. look at the ingredients list and make sure there are no chemicals, dyes and bad ingredients in the packaging list. 5 ingredients or less is best. If you can't understand what's in the package then don't buy it.)
-Fried food
-Sweets (candy, pastries, cookies, cakes, etc.)
-Soda

Yes:
-VEGGIES (any veggies, and as much as you want. I would limit corn or not eat it at all.)
-Meat (plenty of lean meat like chicken and turkey; lean ground beef and pork)
-Fish
-Fruit
-Whole grains (oatmeal, whole grains, quinoa, gluten free grains are best.)
-Eggs
-Nuts
-Seeds
-Olive oil/coconut oil
-Grass Fed Butter
-Beans are ok
-Dairy in moderation (cheese, milk, yogurt)

Are you ready to eat Clean?? Start making smaller changes at a time if you need to.

Need healthier versions of snacks, protein powder or healthy Meal Replacement options?

Have a lot of weight to lose?
Drink 1 or 2 shakes per day in place of a meal then have a sensible dinner. If you have a lot of weight to lose this is an option to really jump start that weight loss. This Shake has all the nutrients you need in one meal.

You can also opt for this protein powder. Mix in some fruit, spinach, natural almond butter or peanut butter and you have a good meal or snack option that is convenient and ensures that you will get enough protein in the day to build lean muscle and burn fat. Whole foods are always best. I would start with this route if coming up with meal ideas frustrates you. Transition into more whole food options as you get use to your Clean Eating lifestyle. As always make sure you are eating enough. Too little calories can damage your metabolism. There is no quick fix when it comes to getting healthier. These are healthy alternatives that make it more convenient and make for a great snack option or quick meal when you need it! Getting in enough protein is always hard for me so having a protein shake is a great option and helps curb cravings.

Need accountability and fitness ideas? A new HIIT workout is posted everyday here on my blog. Subscribe to my blog by email at the top left so you'll never miss it. Start doing the workout of the day and incorporating these healthy guidelines. Join my next 30 day Challenge beginning August 4th for accountability and fun!


Friday, July 18, 2014

Fit Mama HIIT- Friday 7.18.14

25 Air Squats, 5 Push ups
20 Air Squats, 10 Push ups
15 Air Squats, 15 Push ups
10 Air Squats, 20 Push ups
5 Air Squats, 25 Push ups

Record your time in the comments

If you are serious about changing and committed to this I would suggest taking Before Pics, Front, Back and Side and also take Measurements around the Bust, Waist, Hips and Thighs. Save those befores and compare to another picture and measurments in 30 days. The difference doesn't always show on the scale as you will be building muscle as well as burning fat. Who cares about the scale anyway!! ;) Pictures and how you feel will SHOW you that your hard work is paying off!! DO IT!!

do everything for you never for another person no matter how much they say..i will help etc..you know you better than anyone you dont need help or hand holders..support is helpful but if its needed for you to do what you need then you need to re-evaluate you..

Pin this on Pinterest and connect with me on FB

Thursday, July 17, 2014

Fit Mama HIIT- Thursday 7.17.14


3 Rounds
12 Dips (using chair or bench)

Stay accountable
Record your time in the comments below
Recording is important, when we rotate back to this again a few months down the road you can see your progress. Also, the more that I know are participating and commenting then I will continue to do this.

Subscribe to the Posts by email so you don't miss a workout!
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Besides the last year I have always worked out from home.  I challenged myself, I did it consistently. I felt great and improved on my goals.  I never really worked out at a gym and was always trying to find ways I could stay fit at home doing things I enjoyed.  Last year I started doing CrossFit at an amazing gym in town.  I loved it as I was already doing CrossFit style workouts on my own. You will get an amazing community and competitive aspect by going to a gym.  Some people only stay committed if they physically have to "GO" somewhere to workout.  I'm pretty self motivated and love exercise so doing at home is an option I can do just fine when I need to. 

I miss my Gym and CrossFit friends. But, as of right now I can't do much exercise because of my Adrenal Glands/leaky gut health issues. I am a Personal Trainer and I know exactly what to do for myself. So, trying to find things I can do on my own level at home that doesn't take me very long has become my priority again for now.  I can't wait until I can make it back to the gym after I have fully recovered.  Right now I can't go as intense or as heavy. So, I can do it at my own pace and lower weight for each Daily HIIT at home. But, you can take it at what ever level and weight you are comfortable at. Don't be afraid to push yourself in a safe manner.  
Unable to go to the Gym? If you are unable to physically go to a Gym near you and only have the option to workout at home, or if you already have a gym membership to work out on your own and don't always know what to do when you get there then My Daily Workouts will be a great options for you! 
Already belong to a CrossFit box? If you already do CrossFit at a box but need something that you can do on days you can't go or while on vacation then this will be great for you as well!

I wanted to give other Mom's options of something they can do at home too with very little equipment.  There may be days where you may benefit having a little bit more equimpment like pull up bar, stability ball, resistance bands, step or box and jump rope. You will most definitly need a set of Dumbbells.  At least 10 lbs and 20 lbs would be ideal. We will be doing full body movement with them so a little heavier is better. So, if you are serious about trying to stick to the Fit Mama's Daily HIIT then you may want to grab some of those things little by little. If you don't have anything right now you can still do the workout!! Be creative and use what you have around your house or still do the movements without any weight right now until you can get your hands on some. 

What is HIIT? High Intensity Interval Training. These types of workouts are extremely time efficient which is great for busy moms.  The workout can range anywhere from 4 minutes to 30. Just give it your all, push yourself comfortably and you will get results no matter how long or short it is.  Just because a workout is short does not mean you are not getting a great workout! HIIT will help you burn more calories faster.  Excess Oxygen Consumption helps increase your metabolism and also keeps you burning calories even hours after working out. Fit Mama HIIT's are great for toning and burning fat and getting you results! But, if you need a little more you can always do the HIIT AFTER a normal strength training session to give you a more cardio aspect that day or you can do some lower intense steady state cardio (jogging, walking, swimming, biking) AFTER the HIIT of the day.
Do the amount of rounds or time that is listed. A HIIT is always for time. Record your time, weight used and how you are feeling in the comments. Rest periods may sometimes be strategically placed in Some HIIT's of the day. So take the Rests if listed.

How many times a week should I do the HIIT? HIIT's will only be listed here Monday-Friday. You can do it everyday or at least do it 3 times a week.  If you decide to only do 3 times a week, on your off days doing some steady state cardio would be beneficial for fat loss rather than doing nothing. But, also don't be afraid to take at least 2 days of rest during the week. Rest days are also beneficial.   

Nutrition is Key! If you are putting in hard work doing the HIIT's I would not ignore your Nutrition. Try to eat as much Whole food as possible. Not only are you going to feel better during workouts you will start to see results faster when Nutrition and Fitness are working together!!

Good Luck! Let me know if you have any other questions. 

I feel a Challenge coming on! ;)



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