Sunday, October 27, 2013
Scare the Scale - Day 1
Hey everyone!
Today is the first day of the Scare the Scale challenge. We are committed to 4 days of metabolism boosting and fat burning. Replace a meal with Shakeology and be sure to get your workout in. The weather is beautiful here today so I am going for a walk too.
Let me know which Shakeology and workout you tried today and how you are feeling. I love to hear from you!!
~Kory
Tuesday, July 23, 2013
Transformation Tuesday - Starts with a HOT MESS
Wanna get HOT and MESSY? 12 Days of Fitness HOT MESS 2.0 Challenge starts Monday, August 5! You may remember how intense the competition was last year... We are excited to bring this one back and reward Challengers for getting sweaty...and compete for the HM prize!!!
12 days of team accountability to a fitness program of your choice. Each day you log in and report, you will get points for you and your team. High team wins bragging rights while High individuals will be competing for awesome prizes. No need to be nearby, contact me for details.
Contact me if interested in creating your OWN TEAM or to be on my team.
Wednesday, July 17, 2013
David Ramsey, Not Just The Money
“If you want marriage advice, ask the little old couple holding hands. If you want to be rich, do what rich people do. If you want to be skinny, don't do what your overweight friends are doing!” ~David Ramsey
David Ramsey sure said it well. Learning from the best is a great way to make steps toward your goal. So if you are wanting to tone your arms, ask the girl with awesome arms. Want to shed baby fat, ask the mom with 3 kids and 6-pack abs. I'm not saying its going to be easy, what I am saying is that they will be able to tell you what worked and didn't work for them. You may have to play a little trial and error with everything you learn.
Here's what has worked for me. In college, I began working at the gym on campus and that is where I fell in love with fitness. I had gained a little bit of weight my sophomore year, but the worst part, lost a lot of muscle mass. My exercising was irregular, my eating habits were not the greatest, my sleep was little, and my stress was way too high. ALL of which makes for an easy weight gain.
So when I started at the gym the following year, I began to attend more fitness classes, got back in the pool (I started competitive swimming when I was 7), started rock climbing, and above all eased back into making exercise part of my everyday life.
So when I started at the gym the following year, I began to attend more fitness classes, got back in the pool (I started competitive swimming when I was 7), started rock climbing, and above all eased back into making exercise part of my everyday life.
The days I worked out, I was much more likely to pick better meal options too. I ate more salads, lean meats, and veggies, and a heck of a lot less grilled cheese, nachos, and fast food.
Since I was at the gym at 5:30am to work, getting to bed at an earlier time was easier too and my sleep became much more regular and adequate.
Once I got back into the hang of daily exercise, I started focusing on losing the weight. Yep, the old fashioned way of counting calories. You can see my method on finding the numbers and writing it out. But there are also online tools and apps that can do this for you. Supergym as seen on my sidebar to the right, apps like MyFitnessPal, DailyBurn, CalorieCounter, etc. All of these have both a free version and a pro version so just go with what works best for you.
Once I got back into the hang of daily exercise, I started focusing on losing the weight. Yep, the old fashioned way of counting calories. You can see my method on finding the numbers and writing it out. But there are also online tools and apps that can do this for you. Supergym as seen on my sidebar to the right, apps like MyFitnessPal, DailyBurn, CalorieCounter, etc. All of these have both a free version and a pro version so just go with what works best for you.
I was able to loose about 7 lbs this way and did a good job of keeping it off. Do NOT try to loose more than 2 lbs a week, it will come back. The slower you go, the easier it is to keep it off.
Now, three years later, I am still in great shape. I am at my lightest weight since I started this, but most exciting... I am almost into another size smaller of jeans. My body is shaping up because of the muscle I have gained which is such a great feeling. I still eat better on the days I work out hard but really try to pick more veggies and lean meats on my rest days and the weekends, the occasional treat is allowed too.
Tomorrow, I will post my weekly workout schedule and a typical day of my eating habits.
Now, three years later, I am still in great shape. I am at my lightest weight since I started this, but most exciting... I am almost into another size smaller of jeans. My body is shaping up because of the muscle I have gained which is such a great feeling. I still eat better on the days I work out hard but really try to pick more veggies and lean meats on my rest days and the weekends, the occasional treat is allowed too.
Tomorrow, I will post my weekly workout schedule and a typical day of my eating habits.
Think about what you want, write down a reasonable date to achieve it, and DO IT!
Have a great day!
~K
Tuesday, July 16, 2013
Terrific Tuesdays! - Three Rules in Life
Simple. DO it, ASK it, STEP forward!
PS Only a couple weeks left to get the great price on Focus T25 and Shakeology Challenge Pack. The price goes up in August so don't miss out! Order at www.beachbodycoach.com/korfit and click "Shop".
Have a great day!
Wednesday, July 10, 2013
Wonderful Wednesday... For the love of Speed
Wednesday... Halfway through the week, halfway to the weekend, at the top of the hill.
Either way you look at it... wednesday marks a great halfway point to see how your week has started and to set yourself up for a successful rest of the week.Have you stuck to your fitness, diet, and personal goals this week? If not, you know what you need to do to make the rest of the week productive. Don't forget about the 5 steps from Sunday's post for No More! excuses.
Found this cool infographic in my email and thought I would share. Its from RunKeeper and UnderArmour. I do not call myself a runner, there are many other forms of cardio I prefer, but come training for a half-marathon or triathlon, well I gotta do it. I like this one though.
~K
Tuesday, July 9, 2013
Tuesday Tush Workout
I love these sets of lunges... my classes love to hate them :-)
Its 4 lunges in one rep. Forward Lunge, Side Lunge, Reverse Lunge, and Back Curtsy Lunge. I do them in the mirror to make sure I keep good form. Once you get the hang of them you can do it anywhere.
Do ten reps on each leg and you will sure feel this in your glutes, also great for you quads, core, and calves.
Its 4 lunges in one rep. Forward Lunge, Side Lunge, Reverse Lunge, and Back Curtsy Lunge. I do them in the mirror to make sure I keep good form. Once you get the hang of them you can do it anywhere.
Do ten reps on each leg and you will sure feel this in your glutes, also great for you quads, core, and calves.
"Step up, step forward, and do what you gotta do!"
Happy Tuesday!
~K
Monday, July 8, 2013
Monday Madness Workout
Its Monday... my favorite day to start with an early workout to keep me pumped up all day long.
Do this cardio routine 1 time through and then each of the strength moves 3 times through. This will take about an hour with 5 minute warm up and 5-10 minute stretch cool down. It is so important to stretch!
Cardio
60 Jumping Jacks
30 s. Speed Bag
30 Lunge w/ Kick (15 es)
30 s. Speed Bag
10 Tuck Jumps
30 s. Speed Bag
20 Squats w/ Leg Lift (10 es)
30 s. Speed Bag
5 Burpees
30 s. Speed Bag
10 Jump Squats
30 s. Speed Bag
5 Push Ups
30 s. Speed Bag
30 Mountain Climbers
30 s. Speed Bag
10 Split Lunge Jumps
30 s. Speed Bag
20 In and Out Abs
30 s. Speed Bag
1 min Plank
Cardio Abs:
Ab Walkouts (5 es)
Cross Jacks (30s.)
Standing Oblique (15 es)
Pike Crunch (20)
Strength (each 3X)
10 Lateral Raise with Milk Pour
10 180 Squat Jump with single weight
15 Wall Push Ups
10 Squat to Overhead Press
20 Standing Russian Twists with single weight
10 Bent over Rows
10 Side lunges with weights each side
10 Knee ups (march 3 in between)
10 Upright Rows
Also, back to yesterdays post... I am 2 for 2. Did you succeed at your goal today? If not, the day isn't over, GET TO IT. Have a great Monday!
~K
Sunday, July 7, 2013
No More!
The number one biggest cause for FAILURE: Excuses!
SO stop making them. No more excuses, no more reasons why, JUST DO what you gotta do!
Sit down right now and write it down. Seriously, go get paper and a writing utensil. GO!
Sit down right now and write it down. Seriously, go get paper and a writing utensil. GO!
Okay, now what do you want to succeed at? Lose 5 lbs, lift heavier, spend more time with my kids, stay connected with old friends, eat cleaner. Write it on your paper.
Now turn over that paper, and write down five ways that will help you to do just that. Not four, five!
Now turn over that paper, and write down five ways that will help you to do just that. Not four, five!
This is your homework for the week. I'll check back with you this week to see how you are doing. I have one too... so we are in this together.
Start now! Have a great week, look forward to a new workout posted and some yummy recipes :-)
Start now! Have a great week, look forward to a new workout posted and some yummy recipes :-)
~K
Monday, June 24, 2013
Monday Madness
Oh do I LOVE Mondays... or love to hate them?! for some of us.
So much cool stuff going on lately. First of all... today was the first day of week two for my 5-week summer boot camp at work. And boy oh boy was I getting the death look from just about everyone about half way through. Little do they know, I love it!! The looks and whining are music to my ears and it lets me know that they are getting RESULTS!
THEN on top of Vanilla Shakeology, Shaun T's newest 6-week program was released today. Focus T25 delivers the same kind of results you'd expect from an hour-long program, in under 30 minutes. He's pulled out the rest to give you everything you need, nothing you don't. The result is FOCUS T25—and the name implies the intent: If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results. Also, Free S&H for a limited time at http://www.teambeachbody.com/
Hope you all have an awesome day! Let me know if you have any questions about today's post.
~KMonday, June 10, 2013
3-day Performance Cleanse
"Well, its Monday... and I ate terrible over the weekend!"
If you have ever felt this way then I have a great product for you. The 3-day Performance Cleanse is the perfect solution to get your body back on track after a not-so-healthy couple of days (or week). The 3-day performance cleanse is a perfect solution to detox, jump start your digestion, clean up your eating, and maybe even lose a couple pounds. In fact, I had a client lose 6 pounds in the 3 days. For only $30 + Priority Shipping, I will send you 6 packets of Shakeology, 6 different recipes, a meal plan, shopping list, green tea bags, and the full 3-day guide. Contact me for more information and to order by emailing me at back_swimmer@hotmail.com.
Wednesday, May 22, 2013
The CRAZY 1000
We did this crazy workout in my cardio class this morning. Instead of back to back, we marched it out for 30 sec. in between sets and it took us about a half hour. Want a challenge: do it twice, or without the marching. Let me know your time :-) Enjoy!
THE 1000
100 Jump Rope
100 Squats
100 Mountain Climbers
100 High Knees
100 Wall
Push Ups (full forearms on
wall)
100 Skiers
100 Alternating Reverse
Lunges
100 Low Jacks
100 Heisman w/ Floor Touch
100 Cross Knees (alternate every 25)
Tuesday, May 14, 2013
Beachbody Program Hybrids
Here are two of my recent beachbody program hybrids I made myself. Just click on the picture to make it larger.
This one uses a combination of three programs I really enjoyed on their own and wanted to continue them. The hybrid includes Insanity, TurboFire, and Brazil Butt Lift.
The second is a Les Mills Pump and Cross Training Hybrid. This one was designed for the cardio days to be cycling, but could easily be any type of cardio (even walking).
Let me know if you would like a specific program to be made into a hybrid. I would be happy to make more for your use. Now go out and get sweaty!
~K
This one uses a combination of three programs I really enjoyed on their own and wanted to continue them. The hybrid includes Insanity, TurboFire, and Brazil Butt Lift.
The second is a Les Mills Pump and Cross Training Hybrid. This one was designed for the cardio days to be cycling, but could easily be any type of cardio (even walking).
Let me know if you would like a specific program to be made into a hybrid. I would be happy to make more for your use. Now go out and get sweaty!
~K
Friday, May 10, 2013
FREE!!
FREE!!!
Okay, it is true. I love anything free! Who doesn't? Well one perk of being a Beachbody coach is being first to know any cool promos going on. Well guess what??? Not only do coaches get this one, but so do BB Customers! Yep, that's you! Free 30-day supply of: Cordastra, you just pay S&H ($4.95). It's a great deal!
So, what is it?
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Sunday, May 5, 2013
Arm Throbbing Squats
"The myth that women shouldn't lift heavy is only perpetuated
by women who fear work and men who fear women."
Okay, so here is one of my new favorite moves I have been using in class. I tell everyone who has been coming to my class regularly to use 3lb weights, and newbies to use the 1lb weights.
Stand with feet a little wider than shoulder width apart. Then with a weight in each hand, your arms out strait & parallel to floor perform forward arm circles then squat and hold for ten seconds, return to start position. Do forward punches, squat and hold for ten seconds, return to start position. Do reverse circles, squat and hold for ten, return to start position. And last one forward circles, squat and hold for ten, return to start position.
Stand with feet a little wider than shoulder width apart. Then with a weight in each hand, your arms out strait & parallel to floor perform forward arm circles then squat and hold for ten seconds, return to start position. Do forward punches, squat and hold for ten seconds, return to start position. Do reverse circles, squat and hold for ten, return to start position. And last one forward circles, squat and hold for ten, return to start position.
Seems easy, but I promise your arms will be burning. Do the 4 squats back to back then take a 15 second rest and repeat the set for a total of 5 times.
CHALLENGE: When your arms get used to this, try bumping up the weight, then the number of sets, and then add balance disks (I sell them, message me for details). Enjoy!
Monday, April 15, 2013
Lift Weights - I promise its good for you!
It is true, picking up a dumbbell and doing some repetitions is not going to hurt you. In fact, studies show strength training is just as important as cardio is for women's health. Here are some facts and myths about weight training for women.
MYTHS
FACTS
MYTHS
- I will bulk up. Actually, women's testosterone levels are a fraction of what men's levels are and the only way a women would need to worry about bulking up is if she's taking any supplement testosterone.
- My chest will get bigger. False, your back will get bigger, but not your chest since breast are actually composed of fatty tissue its possibly your cup size will decrease a little after a bit of body fat-loss.
- I'll become stiff and musclebound. Flexibility will increase if the moves your preform are completed to full range of motion. If you are still worried about this, take a yoga class for additional flexibility support.
- I'll have to spend hours in the wight room with the guys. Full body weight routines can take as little as 40 minutes. If you are lifting for strength and lean muscle improvement, shoot for 3 sets of 10-15 reps each move.
FACTS
- Decreases risk of osteoporosis. Women tend to lose bone density, the older they get. Strength training paired with enough calcium intake is the best defense against osteoporosis.
- You will lose body fat. Studies show that in just two months, 2-3 days a week of weight training will result in about a 2 lb muscle increase and a 3.5 lb fat decrease.
- Increased metabolism. Muscle burns more calories than fat, so the more muscle the higher your Resting Metabolic Rate will be. Each muscle cell burns calories even while you sleep and revs up when you need energy for physical activity.
- Reduced risk of: Injury, pain, arthritis, heart disease, diabetes, depression.
Here is a full body strength training program, I suggest using 5-8lb weights to start with and complete 10-15 reps for a total of 3 sets.
Squats w/ weights at side
Biceps Curl
Reverse Lunges w/ weights at side
Overhead Press
Kettle Bell or Ball Swing
Triceps Kickback
Side Lunges w/ weights in front
Reverse Flyes
Donkey Kicks
Dumbbell Rows
Fire Hydrants
Saturday, April 6, 2013
9 Daily Healthy Tips
1. Drink one glass of ice cold water every hour.
2. Drink 3 cups of green tea daily...metabolism.
3. Take vitamins daily with food.
4. Do aerobics until you want to faint.
5. Use smaller plates...looks like you ate more.
6. Chew each bite of food thoroughly.
7. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%.
8. Keep track of everything you eat.
9. Keep good posture, burns 10% more calories when you sit up straight.
Go get 'em!
Friday, April 5, 2013
The Desert 100
I call this one after my friends, who are currently working in the desert. You don't need anything except water and a solid surface. Each round will take about 15 minutes without breaks. If you don't have a clock to watch for the 30 sec. Jump Rope just do about 30 jumps instead.
The Desert 100
100 Jumping Jacks
30 sec. Jump Rope (just make the move, no rope needed)
90 Butt Kicks
30 sec. Jump Rope
30 sec. Jump Rope
80 High Knees
30 sec. Jump Rope
70 Scoccer Kicks
30 sec. Jump Rope
60 Mountain Climbers
30 sec. Jump Rope
50 Toy Soldiers
30 sec. Jump Rope
40 Bronco Hops (Feet side to side in mountain climber position)
30 sec. Jump Rope
30 Inner Heel Slaps
30 sec. Jump Rope
20 Basketball Jump Shots (10 each side)
30 sec. Jump Rope
10 Burpees
30 sec. Jump Rope
Rest for 2-3 minutes and repeat 1-3 more times. Enjoy!
Monday, February 4, 2013
12 Minute Total Body Workout
Hey everyone... here is a QUICK workout you can do in a time crunch. It also has a warm up and cool down so you can even repeat minutes 3-11 two to three more times for a FULL sweat sessh before your cool down. You'll need a mat or carpeted area, a sturdy chair, and a bottle of water. Also ankle weights can be used for an extra challenge :-) Go get your sweat on!
Wednesday, January 23, 2013
Juice Fasting - Bad Fad or Great Idea?
Juice fasting is a fasting and detox method where a person consumes only fruit and vagetable juices for nutrition needs. While health benefit theories are at large, there have been very few studies done to prove the actual health benefits. Most juice fasts last anywhere from 3 to 14 days.
Question "What do you think about juice fasts?"
Here are some pros and cons my research as shown.
- Pure juice contains little to no fiber, juice fasters often have to use an enema or an herbal or saltwater laxative during the time of fasting to efficiently expel waste from the intestines and colon.
- Fasters should take care to maintain their intake of vitamins and nutrients during fasting, though no specific side effects are associated exclusively with juice fasting.
- Medical conditions such as diabetes may be aggravated by excessive intake of certain juices
- Juice mixes containing grapefruit juice may also adversely interact with certain prescription drugs
- Stored toxins that are mobilized during a cleanse must be released out of the system or they can be reabsorbed into the system
- Think of juicing as a “jumpstart” to better health and eating clean.
Monday, January 21, 2013
Push! - How Hard?
You say push! I say how hard? I like to push myself to full potential. I love intense workouts that make me sweat in the first ten minutes and make me want to just lay on the floor when I am done. But, can I do that 100%, seven days a week, NO WAY! That is how people get burnt out, even from things they love to do.
Question: " How do you know when to push harder and when to rest?"
My current workout plan has me working out six days a week with Sundays off. I like a scheduled weekly rest day, but on top of this, the schedule also provides me with 3-4 easy days a month and they seem to come at just the right time too. By easy, I mean either less intense than the majority of days or shorter workout time (as short as 20 minutes).
However, I do find it hard to differentiate between needing a rest and feeling lazy. I try to avoid this by doing my workouts first thing when I wake up in the morning. As the day goes on, life tends to throw a lot more at you to get you down or tired. IN addition, everyone runs into those unexpected, "Want to meet for dinner?" texts and social gatherings, making workout time take a back seat. That is how we get behind.
Best times to take a rest
- Sickness - if it's below your throat stay home, if its in your throat or head you'll be fine, just disinfect everything well when you are done
- Injury - knees, ankles, feet - when you get an injury it is best to lay off until the injury is completely healed, otherwise you run risk of being in pain for the rest of your life
- Tired - when you are so tired that you are sleeping through your alarm, you prob need the sleep more, but only one day. Go to bed earlier and make no-exceptions for the next morning
Think before you rest
- Colds - if you feel stuffy or clogged in your throat or head, a little sweat session and cardio would be really good for you. Opt for a nice walk or run outside rather than the gym though to keep your germs to yourself.
- Soreness - Being sore is good, but it is better to keep working out than to skip a day. If the pain is so bad you can't do normal day-to-day activities (like sitting down) then use the day for yoga or stretching, but do not skip.
- Lazy - get off your butt, go for a walk in the sunshine, call your friend to play volleyball, just get moving. I bet you'll have plenty of feel-good endorphins when you are done.
SO in summary, you really have to listen to your body and know the hard-to-tell differences. I would say I push 100% about 80% of the month and the other 20% is filled with stretch days and rest days. Check out my Rest Day and Yoga Poses posts for good ideas. Hope this helps :-)
Saturday, January 19, 2013
Goals - Why We Love & Hate Them
"Goals are the fuel in the furnace of achievement."
~Brian Tracy, Eat that Frog
Here is my current list of goals from the past three weeks that I created for the 30 Day Push with Chalene Johnson. We re-write the list each week to see where I have made changes and focus in my life. The one's that are on the list week after week are:
- Lose and keep off 5 lbs
- *Get into Dental Hygiene School
- **Become an Emerald Coach
- Teach Spin Class again
- Find my Happy Bliss
- Pay off College Loan
- Pass Pre-req Classes
Other things I had listed we're buy a new laptop, 6-pack abs, travel the world, etc. etc. Chalene told us to not let money, people, or anything for that matter hold us back and that our goals could be CRAZY! But the question was asked, "How do you manage to set your goals? I always set goals but they're astronomical and stressful lol. I would like to know how to set reasonable goals and what you consider when you set them?" and "Do you think it is good to take small steps towards your health goals or to jump in with both feet, so to speak?"
So for me, I set goals based on what is CURRENT in my life, such as: teaching group fitness classes, being in school, dating, on a never-ending but-oh-so-fun health and fitness journey... etc. etc. I don't let anything hold me back. That's the nice thing about goals, they don't have to be accomplished today... but if they make it on your list, you'll start to keep them in your mind and start to work towards them.
Step 1 - Set your goals. I like this theory of making a new list of goals for the year each week. I can see where my life's focus is and see what I want and need to spend some extra time on. However, make your goals SMART.
Specific
Measurable
Achievable
Specific
Measurable
Achievable
Realistic
Time-bound
Time-bound
Step 2 - Make a plan. How are you going to achieve these goals and what do you need to get there. Write it all out, step by step.
Step 3 - Get to work. DO what you need to do each and everyday to make progress toward achieving your goals. If it helps, make a list next to the specific goal with everything you can do to get there and start crossing off the tasks along the way. This creates a visual and your brain will love to see the progress.
Step 4 - Stick to it. If you need to work on one at a time, or take baby steps, then do it. But DO NOT set a goal and do nothing about it. Goals take time and commitment and are not for the lazy.
Step 5 - Reach your goal. You finally did it, you put in the time and effort and it paid off! How happy and proud are you in this very moment?
When I make my list of goals, I do dive in with both feet. I want my goals to be a part of my everyday life and a big part of my daily focus so that I know I am making good progress toward achieving them. Baby steps are good for the really BIG ones, but you have to be willing to dive in at some point to reach full potential. Let's think about it in terms of swimming, you can't finish the race, unless you dive off the starting block.
Here's my update on my goals:
- Lose and keep off 5 lbs - Doing War of the Workouts. I know I am down a pound or two, but more importantly, I love the feeling of being active and healthy
- *Get into Dental Hygiene School - I have 3 of 6 applications filled out. Just doing last minute touches and they will be in the mail for review. I no joke, kiss each one for good luck :-)
- **Become an Emerald Coach - I continue to reach out and connect with people to build my TBB team. I hope to make an impact on people and show them how great of an opportunity it is to be a TBB coach <3
- Teach Spin Class again - This was my first group fitness certificate I received but spinning is not big in this small town. I hope that college will open some doors in bigger cities so that I can get back on and climb
- Find my Happy Bliss - I had this about four years ago and I felt my best at that time, and loved everything. I call it a high-on-life feeling. I feel like its starting to come back
- Pay off College Loan - This is something I want done before I start Dental Hygiene school. I took a HUGE leap by going to a private college out-of-state, but it was the best investment and opportunity I ever took
- Pass Pre-req Classes - I only have two left and I am a week into the semester. I am 2-weeks ahead of schedule on labs and homework so this is definitely looking good for me.
So like Ms. Frizzle always said, "Take chances, make mistakes, get messy!"
Friday, January 18, 2013
Calories - Who? What? Why?
People constantly ask me, "How many calories do I really need?" Way back in the day, 2000 calories for the average adult was the answer. This is why all food labels are based on a 2000 calorie plan. Although, every person is different and it depends on many variables, such as: current weight, goal weight, age, height, sex, activity level, etc. However, there are general guidelines that you can follow. I like to compare a couple different calorie plans and see what I like best, or combine them. In the end, I do what works best for me and my body.
The question - "Can you do fewer calories than recommended and still get results? 1300 or more just sounds like too many but my 1100 or 1200 wasn't working too well after awhile either."
Well, in my opinion, you can, however for me specifically, if I eat less than 1300 calories, I feel deprived. Especially when I don't even out the calories throughout the day and I most likely will over-do it the next day. So what I focus on is using my tools below to find my daily caloric needs, splitting them into 5 or 6, and using that number for how many calories to eat each time throughout the day. Eating every few hours is a great way to keep your metabolism up and not getting to a STARVING point, which makes me want to eat everything in sight. Play around with the numbers you find below and start keeping track of how you feel at the end of each day.
The question - "Can you do fewer calories than recommended and still get results? 1300 or more just sounds like too many but my 1100 or 1200 wasn't working too well after awhile either."
Well, in my opinion, you can, however for me specifically, if I eat less than 1300 calories, I feel deprived. Especially when I don't even out the calories throughout the day and I most likely will over-do it the next day. So what I focus on is using my tools below to find my daily caloric needs, splitting them into 5 or 6, and using that number for how many calories to eat each time throughout the day. Eating every few hours is a great way to keep your metabolism up and not getting to a STARVING point, which makes me want to eat everything in sight. Play around with the numbers you find below and start keeping track of how you feel at the end of each day.
Simple General Guidelines
- Women no less than 1000 calories a day and Men no less than 1200 calories per day when dieting
- Feed your exercise (daily activity)
- Goal weight x 10 = approximate calories needed per day (Be Realistic!)
- Try to be in calorie deficit by -500 a day, which is -250 meals and -250 workout
- One pound = 3500 calories so -3500 calories a week and you will lose one pound a week
- Reasonable weight loss (and more likely to keep weight off) is no more than 2 lbs a week
- The more excess weight you have, the faster it comes off in the beginning
- The last 10 lbs are always the toughest!
- If you feel sluggish and tired - eat more, and if you feel bloated and too full - eat less
Tools I like, and trust.
Get the Numbers - My total write up about how many calories you will need in a day, as well as explanations on BMI, BMR, LMB, BFW, and etc.
TBB Diet Wizard - It asks you a few questions and then comes up with your calorie needs and a meal plan to match. Plus you can use the TBB online gym to track your meals, calories, workouts, water intake, etc all in one easy to find place. Interested? Join my team.
About Nutrition - A great go-to guide and search tool for more information on calories, meal plans, diets, etc.
Also Apps such as MyFitnessPal and DailyBurn are great to keep with you at all times. Initial process sets up a calorie plan and then you can track foods and activity on them.
Any questions?
Wednesday, January 2, 2013
30 Day Push w/ Chalene Johnson
I am taking on a 30 day challenge with the one and only Chalene Johnson. So to be accountable, I comment on her comment board as well as here. Check back every day to see whats new.
Day 1 - What are my values? Makes me? Passion?
I have a passion for life. I am an outgoing, loving individual who just wants to set a positive example for those around me. My values are God, family, friends, happiness, and my hard work ethic.
Day 2 - What are my priorities?
My number one priority is my faith in God.
My number two priority is happiness and love for my family.
My number three priority is my health and fitness.
The reason why I have placed the greatest importance on these areas of my life are because: they mean the most to me and define who I am and how I want to be remembered at the end of my life.
I will honor my priorities by vowing to do my best to always: be a woman of God, love my family, and live a healthy lifestyle.
The following action(s) would be inconsistent with my commitment to my priorities: Ungodly actions, putting others before my family, and letting myself slip away from being a healthy being.
To honor my priorities I will limit: temptations and unhealthy habits.
To live my life according to my priorities I need to make the following changes: read my Bible and be in better communication with God more often, let go of silly fights and show love and patience to my family, live an active lifestyle and choose a healthy diet.
Day 3 - 10 Goals: Goals I want to accomplish within the next 12 months?
- Lose and keep off 5 lbs
- *Get into Dental Hygiene School
- **Become an Emerald Coach
- Teach Spin Class again
- Read through the Bible
- Buy myself a new laptop
- Get 6-pack abs
- Find my Happy Bliss
- Pay off College Loan
- Pass Pre-req Classes
Narrowed it down to two, by placing an asterisk by them above.
My Push Goal is to become a Team Beachbody Emerald Coach this year. To achieve this, I need to sponsor two active coaches. To do this I will actively promote Beachbody, Beachbody products, Beachbody challenges, and the Beachbody Business. After all, Beachbody coaches are getting paid to get and stay fit. How cool is that?
Day 5 - Promise: Who do I promise that I will keep my push goal?
The most impacted person by my push goal will be me. My mom's opinion matters most to me. I am making my promise here on my blog to make it public.
Day 6 - Learning to make a CCDMTDL: Carefully Crafted and Diligently Maintained To-do List?
The challenge is to keep it on your phone. So that is where mine will go, but here are the rules for my CCDMTDL.
- Make your To-do list at the same time every day.
- Make your To-do list in the same place every day.
- Keep your list with you at all times.
- Add two or three small steps that will move you forward on your list every day.
- Review and revisit the list.
Day 7 - Foundations of my To-Do List
Here's a brief summary of the steps you'll follow to create the foundation of your list.
Day 9 - Making a Habit Stick
Day 11 - Skill Mastery
Lazy, Bad Attitude, Perfectionist, High Expectations, Stubborn
Day 18 - Confidence
Here's a brief summary of the steps you'll follow to create the foundation of your list.
1. Brainstorm. Today I want you to do a brain-download. Transfer all the data from the deepest files of your brain onto paper. Think of everything and anything you need to get done in the next six months to a year.
2. Now circle any item that must to be addressed this week.
3. Star the items that MUST be done TODAY!
4. Everything else falls into the category of "Soon" or "This Quarter" (your choice).
5. Now write your PUSH goal at the top of your page.
6. Each day you'll check your list several times. Once you get through the things that MUST be done today, you can (time permitting) move on to the "This Week" list.
7. Lastly, remember to include two steps each day that move you in the direction of your PUSH goal.
Day 8 - Not a Quitter
Make my to do list and include push goal... CHECK!
Day 9 - Making a Habit Stick
Schedule the time you are going to make your to-do list. Bed time is my to-do list time because I can get everything down for the next day and feel prepared when I leave in the morning. Also makes it easier not to forget anything.
Day 10 - Staying on Task
Today I need re-write my goals. Some may have shifted as I am learning more and as life may have changed.
- Six-pack abs
- Dental Hygiene School
- Emerald Coach
- Teach Spin Class
- Visit SLC
- Get A's in my classes
- Attract people to Ava
- Pass PT Exam
- Build my TBB team
- Lose 5 lbs
What will it take to achieve your goal? What kind of things do you need to know in order to be an expert in that area? I need to know how to get there, and I do. I just need to get the word out about BB and start building my team. I need to start scheduling 3-5 hours per week to network and talk with people about BB and becoming clients or coaches. Like I always say ... who wouldn't want to get paid to workout and look great?
Day 12 - Be Your Own Coach
Negatives: Write down 5 negative things you find yourself saying about yourself
Is that something you would say to anyone else? Is it something you would say to a child you wanted to nurture? Is that something you would say to an employee? A friend? Of course not!
Cross them out!
Now re-write the statements in first person, present tense affirmations:
I am ambitious. I am independent. I have great expectations. I am smart. I am strong.
Day 13 - Who Are Your Friends?
Thinking about your relationships, do they incite drama or encourage progress? Do your friends suck your energy or ignite your passion? Can you really talk to your friends? Do they encourage each other? Do they focus on the positive or do they gossip and envy? Are they honest? Have you developed bad habits? Are you encouraging to your partner, spouse or children? Do you help them to be their best and share with them your aspirations and ask to share theirs?
I have a great circle of friends that encourage me and let me prosper to my greatest capability, while pursuing my passions. I have a brutal, but good-for-me mantra about negative people and negative energies. I will say hello to those I know, but I will not make myself be around negative all the time when it just brings me down. Fill your life with positive, fun, and loving people who make you want to be the best you can be.
Day 14 - How Do You Spend Your Time?
How should you organize your day to get the most done. Make a list of what MUST be done today - that is your first and only project until its complete. Only put the goals you CAN and NEED to get done, all the other stuff is just extra and can wait for another day/list.
1- Start with the task that has the greatest impact - FIRST
2- Begin with the biggest and ugliest task on your list!
3- Estimate a time for each assignment on your list!
4- Use a schedule to keep you on task!
5- Be realistic and allow a buffer!
Don't forget to keep focus on your PUSH GOAL!
Day 15 - Curing the Disease to Please
Learn to say NO! Everything in moderation, including saying Yes. Try this instead: "Thank you so much for thinking of me, let me check my schedule and I will get back to you." Then do just that, think about it, check your schedule, and then get back to the person either with a no or a yes.
Day 16 - Knowledge give you the Edge
Check the internet. It is a goldmine of information and resources. You get an edge by learning. Having knowledge gets you ahead and pushes you closer to your goals. What can you read/search for/etc to get you the edge?
1- List the research you'll add to your to do list
2- Make a definitive statement about your Push Goal
2- Make a definitive statement about your Push Goal
Day 17 - Reverse Engineering
How to start from scratch and reach your Push Goal.
Step 1 - Brainstorm on Paper: Open a document or use pen and paper to create an exhaustive brainstorm. Be sure to keep your brainstorm for future reference.
Step 1 - Brainstorm on Paper: Open a document or use pen and paper to create an exhaustive brainstorm. Be sure to keep your brainstorm for future reference.
Step 2 - Meet or study someone who has already done what you have set out to do: List those tasks that relate to initial research to determine practicability/risk vs benefit of my PUSH goal (list in chronological/sequential order according to importance.
Step 3 - Pro's and Con's: Make a list of Pro’s and Con’s of pursuing PUSH goal based on items thoroughly researched in Initial Research List.
Step 4 - First to Last: Take the remaining items from your brainstorm and list them according to what should/must be done in order of sequence; First to last.
Today I also need re-write my goals. Some may have shifted as I am learning more and as life may have changed.
- Dental Hygiene School - deadlines approaching
- Stay Fit
- Emerald Coach - ASAP
- Teach Spin
- Get my Blog up and RUNNING
- Visit SLC
- Pass PT Exam
- Pass Pre-req classes
- Pay of College Loan
- Fund my Happy Bliss - In progress :-)
"True confidence comes from being prepared. Arm yourself with the information and skills you need to achieve success. Practice what you are going to say and then take a deep breath and be your very best self. Present yourself to others, as you want to be and as you know you truly are.
Go back to your affirmations and nix any negative self-talk by replacing it with positive words of truth. Consider all the ways that you can be prepared to diminish anxiety.
What can you do to appear more confident?"
I am really glad Chalene spoke about this. Confidence is huge for me, and usually a make-it or break-it way of how I look at people. I like to be around people who are confident about themselves and what they are doing. People who need constant re-assurance from me, usually get the boot. Sad to say, but it is true. So do just as Chalene said, work on your confidence and see where things start to take you... UP, I am sure! :-)
I am really glad Chalene spoke about this. Confidence is huge for me, and usually a make-it or break-it way of how I look at people. I like to be around people who are confident about themselves and what they are doing. People who need constant re-assurance from me, usually get the boot. Sad to say, but it is true. So do just as Chalene said, work on your confidence and see where things start to take you... UP, I am sure! :-)
Day 19 -
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