4:45am....

I woke up to my iphone alarm going off & my husband nudging  me, " Babe, are you going to go to class?"  I mumbled a "no" in response & pulled the comfotor over my face. Next thing I know, HE's out of the bed and in the bathroom getting ready. Oh no way, hes going to go, he went yesterday, todays my turn! As the conversation continued in my head, along with some reasons why I should/shouldnt go, I sprang up & went into the bathroom to grab my workout clothes.

Im very competitive, can you tell! haha... I wasnt about to let him get 3 great workouts in a row without me working out ONCE! No sireee.

I got to the gym 15 min after 5am. for some reason the clock in that gym is fast. I had already missed the running warm up but I had made it just in time for the meaty part of the workout.

50 burpess then the 20 min circut began:
5 pulls-up
10 push ups chest to the floor
15 20 in box jumps

you do this for 20 min straight & see how many sets you can complete. I got 13 in, try it tonight and post on the comments section your totals! Its kinda fun.

we then finished with 500 abs. It was an amazing way to start my day.

how do you start your day? does it start with a workout, or do you start with morning meditation? Your morning can set the pace for the entire day. Have you ever been running late and some how you end up having THE worst day ever?

I encourage you to start your morning off right tomorrow. Even if its 15 min of stretching, just get something in. I promise you will find yourself adding more and more each day. You actually burn more calories in a day if you start your day with a workout! So wake up an hour early, get yourself to the gym & get your heart moving!!

Bad Habits

Bad Habits! Everyone has one, or three. Its something that makes us all human, but it can also hold you back. I think the best thing to do about bad habits to to acknowlege they are there. No ONE is perfect, I've met a lot of fitness icons in my life & let me tell you they all have things that they do that would be considered a bad "fitness" habit.

This weekend I was noticing my bad fitness habit. I had the chance to workout, I had the time, but I choose to let my excuses win. Its usually not something where I just say, " You know Im just not in the mood." no, It goes from " Well we have to take Ellie in, or who will watch her, or I just ate some food let me let it settle & then when Im asked an hour later I say that Im tired, sore or I have another activity." Either way you get the idea. It really made me think this weekend. I put my class ahead of my own workout. My orginal plan was to get to the gym early & workout prior to teaching the class. THe daycare opens at 8am, so I would of had ample time to get in an intense workout. Instead we mosied around the house, talked to my sister in laws, made our EMERGE drinks & sat around. I got a workout in, but it was AFTER the class & it was not the level of workout I was looking for.

On Sunday, my husband wanted to do a workout with me that did not involve going into the gym, it was quick & do able but I decided to watch him instead. Why do we do that to ourselves? Tony Robins says its because our decisions are based on moving away from pain. I can agree with that. I saw something that might cause me some pain, make me sweat & my mind was set on relax.

Either way, workouts do not have to consist of 1.5 hours inside of a gym with slow moving weight training & slow moving cardio. THATS RIDICULOUS. If you dont feel like going to the gym, DONT! I know that sounds crazy, youre thinking but Brianne you are supposed to motivate me to achieve my goals & live healthier..... I Am, I want you to not feel inslaved by the concept of the gym. It can get overwhelming, trust me, I know first hand. Especially if you have kids. Youre workout window shortens, you have to incovience more people & theres more steps. I encourage you to stop stressing about your workouts and start ENJOYING THEM.

If the gym is the last thought on your mind, get outisde. If its too cold outside, throw on some music at your house & dance around for 30 min. Get your heart rate up, get your blood & body moving, DO SOMETHING,ANYTHING. Workouts are there to boost your mood, release endorphins and make your life easier and better. Please start benefiting from your workouts and stop the ball & chain gym drag. Its so 1990! Grab some resistance bands, medicine ball & yoga mat from your local store for those "ball & chain" days. Trust me, you will have them, we all do! Theres nothing wrong with them, its just time to counter them with a nother result producing idea.

Im making a promise to myself today December 17, 2012 that I will no longer give in to my excuses. I will produce results no matter the size or depth of them. I will grab some resistance bands, weights, medicine ball or even a CD & dance around my house with my child. But from here on out, I REFUSE to let myself get weak at the thought of the gym.

What bad habit do you have thats hindering you from getting in a workout? Or loosing those last 20lbs. Is it always "someone else's fault" or are you "too tired" to workout. Leave those behind! They are only causing you delay. Get off of the excuses treadmill & lets go for a jog in the outdoors.

Todays workout of the day: 100meter sprints followed by 10 burpees for 10 min straight.. ALL about speed so step it up a notch...

If after reading this blog you feel that you need more help with staying focus, contact me & I will help you start your fitness journey today. Everyone is good enough to have lean abs & nice glutes. Stop leaving the real you behind, bring him or her out. NOw is a better time if ever.

:)

Christmas is coming! Hide the scales!!

The holidays are here. They've officially been here since Thanksgiving in November, or going back further, HALLOWEEN. All that candy, over calories side dishes & the drinks, oh those drinks can pack on the pounds faster than anything. So you might have just snacked here and there, but those calories add up!
This past Thursday at Contour Dermatology I spoke to the staff in our weekly meetings about how to get the body you deserve by eating right. We took a look into how the foods we eat effect our day to day lives, body fat percentage, well being & our physical appearance. Take a look at the daily beverage calorie chart below:

That ends up totally 9590 calories over the course of a week. Since it takes roughly 3500 calories to equal 1lb of fat & burning 500 calories more than you take in a day will help you reduce that pound of fat from your body a week, what beverages could you remove to achieve that goal?

 

 

Lets take a closer look. Lets say I go to Starbucks, I order a Grande Cafe Mocha, that's 350 calories. If I were to switch that one specific drink to a skinny cafe mocha, Id be taking out 150 calories! Add 20 min of cardio to my day & I just took out 500 calories a day.

 

There are things all over the kitchen that you can substitute in your meals to help keep that holiday budge off.

 

Select leaner cuts of meat -10-15 grams of fat!

Use non-stick cooking spray instead of oils to cook - 10grams of fat!

Use spray butter & dressings instead of the real thing. You wont sacrifice flavor

So next time you think "Ugh I only lost a 1lb" take a look at this picture, 1 pound is a lot! 1 pound of fat could be that muffin top you cant squeeze into your jeans, 1 pound could be that back fat you always see poking through your bra. 1 pound is something to celebrate, because 1 pound usually turns into 3, then 5 then 10.

The holidays are here! Don't let it ruin your progress. Our next blog will be some holiday tips to help keep you on track & still enjoying the festivities.

 

 

Workout challenge of the week:

 

So my husband and myself did this the other day thanks to a friend posting it on his facebook page. ( Thanks JR) so here you guys go, try this workout sometime this week, all it takes is:

 

12-16in step or box

Dumbells or resistance bands

medicine ball or a weight

 

15 box jumps

10 overhead shoulder press

15 ball squats

 

repeat for 20min continuously. :) ENJOY THE BURN ;)

 



Wow its been over a year since I've last posted! So much has changed, and some has stayed the same. Ellie is now 18 months, walking & talking. Shes so darn cute I cannot get enough of her everyday! :) Im now working at contour dermatology & cosmetic surgery center in Rancho Mirage, CA. Im developing the nutrition portion of this business and i cannot wait to share with everyone what we have planned.