Get to know fasted cardio

Hey Everyone!! If you follow me, you probably know that on most mornings I do fasted cardio. What is that? Well essentially it is just cardio in a fasted state.  I recently had the opportunity to write a blog post for my sponsors, 1st Step Pro Wellness about this topic.  If you would like more information about fasted cardio, you can check out my blog post HERE!

Enjoy!!!

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Shopping list for the week of March 2nd

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Hey Everyone!! I had such a great week last week that I am keeping my chopping list basically the same as last week.  There will be a couple of variations. Ok so here is what I will buy for this weeks upcoming food prep

  • eggs
  • chicken breast
  • extra lean ground turkey
  • Unsweetened vanilla almond milk
  • broccoli
  • asparagus
  • spinach
  • vanilla protein powder 
  • Chocolate protein powder
  • cottage cheese
  • oatmeal
  • plain greek yogurt
  • mustard
  • blueberries
  • apples
  • fat free cottage cheese
  • cocoa powder
  • Peanut butter
  • salsa
  • PB2
  • flax seeds
  • Stir Fry pepper blend frozen
  • Mrs. Dash Taco Seasoning

I am currently participating in not only theBodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and meal plan for this coming week!!

Week 3 Results for the Bodybuilding.com 200k transformation challenge and the Labrad Lean Body Challenge

Hey everyone, this is coming a bit late, but better late than never, right? Well week 3 has some and gone and I am still up in the air about whether it was successful or not. Don’t get me wrong, it was successful in the fact that I did stick to my plan, and while I was really busy, I somehow managed to get in everything I had to. I was however rather disappointed because I didn’t really see very much of a change appearance wise when I took progress pictures. So since the change really wasn’t there, I had to look for other things to make myself proud. So here is my list of celebrations for the week.

  • I increased my skull crushers to 40 lbs
  • I found out I will be featured on the Quest Nutrition website.  I LOVE Quest bars!!!
  • I got everything in, even though I was SUPER busy
  • I weighed myself in, and was down 6 lbs since starting this challenge (I don’t worry about weight but it was nice to see things are changing)

Now I am focusing on staying positive, because I know if I keep on the path, and trust the plan, change will happen!!

Want more info on my challenge plan click HERE!

Fitbit Flex Review

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Hey Everyone!! As we all know, the latest fitness craze is using activity trackers that help monitor all of your daily activity. There are devices out there that can measure calorie burn, step count, active minutes, distance walked, altitude climbed, and the list could go on and on.  Many of these devices also have the option of downloading an app to help you track your progress toward your daily goals.  I will be the first to tell you , that with so many options out there, the task of choosing a fitness tracker can be a daunting task.   After doing my research, I personally chose the FitBit Flex.

Visually the Flex is very sleek and not very attention grabbing. I will note that it is not as glamorous as some of the other options out there, but it does allow you to make a fashion statement with the many different band color options that are available.  When wearing the flex, it does not weigh down your arm nor does it feel bulky.

The Flex tracks steps taken, distance, calories burned, sleep, and minutes that you are active.  If you use the downloadable app you can also use the app to track water, weight, calories eaten, and to make a food plan.  The app is very easy to use and syncing through Bluetooth is effortless. If you want a quick update of how you are doing without syncing you can tap twice on the flex to get an update on how you are doing toward one selected goal.

While I am very happy with my flex there are a few negatives.  I have had my flex for 5 months. About 2 months after receiving it, I started having issues with it.  It wasn’t charging very well, and when it did charge it wasn’t holding charge for even 24 hours.  After contacting customer support and participating in some recommended troubleshooting activities, my item was replaced quickly.   The only other negative that I have found is that steps that you take while pushing a shopping cart or a stroller are not recorded due to the fact that your arms aren’t moving.

Hope this review answers some of the questions you may have about the Fitbit Flex.  Any other questions you may have, feel free to post them in the comments below 🙂

Bringing your kids on your fitness journey Part 2

In Part 1 of this 2 part blog series I discussed the impact that it had on our lives when I decided to incorporate my kids into my fitness journey.  Before I made that decision they had just been on the side lines watching it all unfold. They had started to develop some of the same bad habits that I had suffered from in the past, and honestly until I had that reawakening moment I didn’t see a problem with them developing those bad habits, with them eating the processed, unhealthy foods, or with them living a sedentary lifestyle.   When I finally realized that it was a BIG issue, I was nothing short of embarrassed.  I was the one that was supposed to guide them into the future, and help them learn everything they needed to live a long, healthy, successful life. I was failing at that. Things had to change, so I went at it full force so that I could turn things around and get them started on the right tract toward a healthier lifestyle. I am happy to report, that I really think I have been able to turn it around and here is what I did;

1. Educate the kids!! I really try to talk to my kids about the importance of health eating and exercise.  I make sure to tell them when they are doing something unhealthy, because in the end they will not know if you do not tell them.  It is a really proud moment for me as a mom when one of my kids turn down something to eat because it is not “healthy” or when my son asks me to pack a healthy snack because they are having pop tarts at school.

2. Get them movin’!!  I will be the first to say that there was a time when my son spent the majority of his day watching T.V.  I know it sounds horrible, but he really likes to watch T.V.  and I felt bad not letting him because he really enjoyed it.  I knew that if I wanted him to be healthy I needed to get his T.V. habit under control, so I started signing him up for activities. We have done soccer, basketball, karate, and swimming. The great thing is, even though I thought he would, he doesn’t even miss the lost T.V. time

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3. Include them in exercise!!  I always avoided letting my kids exercise with me because I thought it would deter from the effectiveness of the exercise because they were such a distraction (yeah I know that sounds really selfish, but I am more of a get in, get it over with, and get out type person). When I decided to start incorporating my kids into my workouts, i realized that it was like an added bonus workout.  I always do my workout and anything I do with them is like getting a second workout for the day. We all get active, and also get to spend more time together.

Stopping for a selfie during week 3 of Couch to 5K
Stopping for a selfie during week 3 of Couch to 5K

4. Make food fun!! Getting kids to eat healthy is definitely a big struggle for any of us.  Lets be serious, it is often hard for us adults to make the right choice when it comes to choosing between something sweet and something healthy.   For this reason I really work at making healthy food fun.  I will dress it up or give it silly names such as my Krabbie patties (think spongebob) made with zucchini or playing fruit dress up.

Rudolph the red nose ...cutie?
Rudolph the red nose …cutie?

5.  Make healthy swaps!! I always try to search for healthier options for the foods my kids already enjoy.  It takes a lot of creativity, googling and Pinterest but there are SO many healthier options out there. Now my kids prefer protein brownies over regular brownies, and they would rather have 100% juice homemade popsicles, than the sugar laden, artificial store bought ones.

6. Set the example!! In the end your kids are going to turn to you to see how they should react in any given situation.  If you expect your kids to live a healthy life, you need to do the same.  lets be serious, you will not be taken very seriously if you tell your kids Twinkies aren’t good for you while you are scarfing down a Swiss Roll. Let them see you making the healthy decisions and point out to them that you are doing the right thing.  They will be glad to be following your example!

7. Keep healthy handy!! It is very easy for you to control a big portion of the foods that our kids are eating by monitoring your grocery shopping.  Its simple, if you don’t buy the unhealthy foods to have at home, your kids wont have access to them.  When shopping, I always allow my kids to pick one healthy snack that they actually want.  Allowing this means that they will not feel deprived and I will still be happy with what they are eating.

8.. Tech them up!! When all else fails turn to technology. I use a Fitbit daily and it really motivates me to get the steps in. My kids love my Fitbit.  They love trying it on and running around the house and seeing the numbers go up. There are so many items out there marketed toward getting kids healthy.  My kids love playing the exercise games on the Wii.  They also love using their LeapBand (exercise watch for kids by VTech) to get active.

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In the end, it is so important to remember that this is a process. You are not going to get your kids on the healthy bandwagon over night.  Just making small changes over time, will really benefit them and your family as a whole.   While it can be frustrating and stressful to help your kids change their habits, it will be SO worth it in the end.  So just make sure that while you are on your journey to get fit, that you don’t leave your kids out of it.