4 ways to Boost YOUR Metabolism

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4 ways to Boost YOUR Metabolism

by Body By Jess on Sunday, December 11, 2011 at 10:11am

If you’re carrying some extra pounds, it’s tempting to put the blame on a sluggish metabolism especially when you feel like you are trying hard to lose those pounds.
But is your metabolism really the reason? And, more important, is there anything you can do about it?
A super-charged metabolism is the holy grail of weight loss. It pretty much guarentees that your efforts to hit your target weight will pay off. Yet, it has a way of constantly slipping out of your reach.
Your age, gender, genetics, lean body mass and gender all influence your metabolism.  Sorry ladies, but it is true we have a slower metabolic rate than men and metabolism slows as we age!
But, don’t lose hope!  You can combat those factors and kick your metabolism into high-gear by incorporating a handful of lifestyle changes. 

Strength Train to Pump up Your Metabolism.
Strength training to build muscle tone is the most effective method of ramping up a sluggish metabolism. The more muscle you’ve got on your frame, the higher your metabolism goes.

Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you.
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Never Go Hungry
Starvation is the ultimate catalyst for slowing your metabolism. To keep that from happening, spread out your caloric intake with several smaller meals and healthy snacks. The goal is to eat every 3-4 hours so that your metabolism never gets the chance to idle.

Water. Water. Water.
Like every other system in your body, your metabolism requires the proper energy to run at full capacity and efficiency. When you’re sufficiently hydrated, your blood is better able to carry nutrients and oxygen to your cells, making them capable of their highest metabolic function.
drink at least 80 ounces of water daily and more on days you exercise. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips
Intensify your Workout
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try an intense circuit training class or include short bursts of sprinting during your regular jog or walk.

Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!

Gaining muscle, fights fat!

So you want to look toned up for this summer but your still scared that weight lifting will cause you to look big and bulky. One of the biggest mistakes people make when starting an exercise routine is not incorporating resistance training in with their cardio and nutrition routine. When we add resistance to our muscles are muscles grow adding more overall muscle mass. Doing this will condition your body to burn fat more efficiently even when you're resting! Some people think, I'll just cut calories and lose the weight. Well by just cutting calories your body starts to slow down its metabolism making it harder for you to shed pounds! Besides our bodies aren't meant to be skinny their meant to be healthy! You might think, I don't want to be a "muscle head" but you don't have to be. Resistance training can be a lot of fun not just pumping iron! When I train I incorporate not just resistance but balance and flexibility as well. If you're intimidated and don't know where to start then hire a trainer (LIKE ME) to help you meet your goals of an over all healthy body! Make today the day you TRANSFORM YOURSELF! www.mybodybyjess.com and look under training for more details!  Summer is right around the corner!

A very special training client and friend

The last two weeks have been very hard for me to comprehend, that one of my very dear friends and clients will be moving away.  In the past year in a half I have been training Jessica 3 days a week and for the past 8 months we have also been running together 2 mornings a week.  This amazing women has lost 66 lbs, over 17% body fat and over 38 inches all over.  I remember when I very first started training Jess and I was having her do some intervals on the treadmill, walking for 1 minute and jogging for 1 minute.  She looked at me and said "Jessica, I don't jog nor do I run and I don't ever plan on doing either!"  My response was "Haha...I hear this all the time.  You are only jogging at a pace that is comfortable for you and I will watch you very closely.  You can do this!"  To her surprise, she did it and didn't think or at least express it being so bad as she originally thought.  Jess and I ran our first half marathon together in May of 2010 and ran across the finish line together.  As I wiped tears from my face, I could only remember the Jess that first signed up for personal training and told me she would never, nor ever planned on running.  I was so incredibly proud of her and she never seems to amaze me still to this day with the accomplishments she has overcome.  She is truly an amazing individual and a wonderful friend.  Funny thing is with my job is I really get to know each one of my clients pretty well.  When you are working with someone for an hour, 3 days a week, you find out quite a bit about someone.  I had the pleasure to work with Jess for the past year in a half and in that time we became very good friends.  I consider Jess, one of my very dear friends and am honored to have got to train her for so long and help her make life transforming changes in her life.  She is now at her goal weight and holding strong!  She looks amazing and just has a beautiful glow to her.  I am very excited for her new adventure but am so sad to lose her.  She is leaving for out of the country for 3 months and then will be back only for a brief period of time before she moves out of town.  This is one truly amazing friend and client and I am so very proud of her!

Check out my website to see Jessica's before and after pictures and testimony.  www.mybodybyjess.com
Click on Training and her testimony is at the bottom of the page.

Before

Boosting your metabolism

1. Don't skip breakfast. Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.
2. Resistance training. Working out with some form of resistance—resistance bands, weights, or a stability ball—helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.
3. Interval training. Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts come try my Bootcamp class on Tuesday morning at 9:15 am and Tuesday evening at 5:15pm!
4. Get your beauty rest. Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night's sleep!
5. The magic mix. At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This magical combination will speed up your metabolic rate as food is transformed into usable nutrients, and you'll build muscle and burn fat during the digestive process.
6. ¡Ay, caliente! Studies show that hot peppers, spices, green teas, and caffeine can give your metabolism a sudden surge by stimulating the release of stress hormones. 

Keeping your body constantly guessing on diet is a great way to boost your metabolism.  Feed your body every three hours in smaller portions and watch your calorie intake.  Be sure to consider how much exercise you do throughout the day and figure out roughly what your BMR (Basal Metabolic Rate) is before you restrict your calories.  Making sure that you eat enough food is extremely important.  We need to fuel our bodies regularly and keep them satisfied with healthy, clean nutrients.

For me personally, I eat every three hours and my body knows when its time to eat.  I don't let myself get hungry or else my meals aren't as great.  I eat first thing in the morning, with in a half hour of getting up.  My breakfast usually includes 3/4 cup cooked oatmeal, 1 cup non fat plain or vanilla Greek Yogurt, 1/2 to 3/4 scoop Strawberry 100% Whey Protein and 1/4 cup mixed berries.  I occasionally throw in 1/4 cup of Fiber one to my yogurt mix for some added crunch and fiber!  Oh, boy is it yummy, too!  I also eat that often for a snack, minus the oatmeal.  It is a real treat for me.  I also mix it up by going a little more on the plain side but a clean and great source of protein which are eggs.  I will have  1 cup cooked oatmeal along with cinnamon or 1/4 cup blueberries and then 4-5 egg whites scrambled.  

Since I am on the go every single morning, I have a little cold lunch bag that I pack around with me in my car.  I pack almonds, Greek yogurt, Light String Cheese, 100 calorie pack hummus, celery sticks and sometimes carrot sticks & protein powder.  This way I have for sure my morning snack and a back up for my third meal if needed.  I try to always stay prepared ahead of time with my snacks and meals, so this way I always stay on track.  

I have great energy, get good sleep, and take care of my body to the best of my ability.  Now don't get me wrong, I am not perfect and have treats every now and then.  I don't deny myself of anything, if I truly am wanting a treat.  However, I also don't crave junk very often and the occasional times I do give in to temptation, I feel so sluggish and have less energy that I don't do it that often because I don't like the way I feel.  I am big on practice what you preach.  I do my best to live a healthy and clean lifestyle so I can be a healthy role model and example to others.  I feel that my job in the fitness industry is to be a Fitness role model for those in need of guidance and assistance in their daily life.  I hope that with my blogs, classes, personal training & knowledge that I can be some sort of light in your journey to a healthy new you!  

Have a wonderful weekend and I hope everyone has a great time running or walking the Shamrock Run this Sunday!

**Don't forget your Green attire for the race!!  Hope to see you there!

The Biggest Loser, Canby Style

You more then likely have heard of "The Biggest Loser" on TV.  I have watched it quite a few times over the past few years and love it, just as most others do.  Although, I don't watch it very often because I don't make time of it nor do I watch much tv, I still manage to hear about it from clients or friends.  I have found that many people are inspired by this show and find great motivation from it.  So in a smaller perspective and a little different scenario I am putting on a little "Biggest Loser, Canby Style".  My purpose is just to hold people accountable for their healthy habits and making a lifestyle change of making exercise a regular routine and eating clean.  I am a huge preacher about eating clean and exercising daily.  Life can't get much better when you take such good care of your body and feel great!  I want others to experience this feeling on a daily basis!  I wish I had the time to do the full competition like on Tv, but with my schedule I just don't have that kind of time.  So my Biggest Loser is to hold those participating accountable, getting their measurements, weight and body comps at the beginning and then end of the competition.  During the 11 weeks, I will post stats of everyone's weekly weight loss, total weight loss from start date and total weight loss percentage.  I have given the option to those who wish to not have their first name disclosed to just use initials.  My reasoning in doing this is the accountability.  This will show each one of the participants where they stand in the group on a weekly basis and also make them push harder for their goals!  Participants will weigh themselves weekly and email me their weight in which I will keep tally of.  I am also providing a weekly email to the participants which will include a variety of motivational pieces, information, workout ideas and tips and nutrition ideas, tips and recipes!  My plan is to fill each one of the participants with motivation, ideas and information to help hold them accountable and excited and motivated during this 11 week challenge!  Please help me by encouraging these participants during this challenge!  By holding them accountable, praising them on their efforts will then help them push through the trials and struggles of their everyday life and struggle to meet their goals!  I look forward to this opportunity to help whoever wants to participate meet their goals!  I am volunteering my time so that way all of the money is used for another motivation piece.  The overall top 2 participants with the largest percentage of body weight lost will win cash!  I am also giving another cash prize to the participant who loses the most total inches.  Best of Luck to you in this challenge and if you know of anyone that would like to participate please have them email me so we can get their weigh in and measurements done by this Friday, March 11th!
Stay focused and motivated and you will reach your goals!  Happy Monday!

Why do we critique ourselves?

Why is it that women are so hard on themselves and men can think that they look like a million bucks when strutting a beer gut, loss of hair & no sense of humor?  Studies show that women are far worse critics of their appearance and bodies then men are.  Why is this you ask?  Sadly, society has set unattainable standards of perfection we buy into day in and day out.  Women have a fear of being arrogant, having a distorted perception of attainable beauty.  I have worked with many women in my career that have had beautiful bodies and are gorgeous women all around, looks and personality, but yet they still nit pick themselves to death.  My opinion is that women focus more on the appearance of themselves and what they look like and what other women look like and constantly compare whether they mean to or not, it happens at some point in time.  Men not so much, they don't or at least as often stare at other men and judge themselves, "Wow, that guy has a nice butt!"  or how about "That man looks really good in his outfit, I wonder where he got it from?"  I don't think so!  This does not happen as often as women look and watch the appearances of other women.  Why do we do this to ourselves?  It is impossible to get the approval of everyone.  Instead, try to focus on the good health for YOU!  Taking good care of your body by exercising, eating regularly and clean is what is going to make you feel and look fit and healthy.  This maybe be challenging for some with having to change your schedule around however just ask your self, how important is my health?  How important and what is it worth for me to feel my best and give it my best effort to do so?  Are you worth it?  Hell, yah you are!  Do it for YOU and YOU alone!  Making yourself happy first is the first and foremost important thing.  Then you won't care much or as much of what other think of you because you will be so confidant with yourself that the though of what others think of you will rarely cross your mind.  

Living in the moment sounds very exciting.  However, imagine if we truly lived like this everyday.  Would we eat what we want, partly like no tomorrow and simply excuse any bad behavior?  Sure, seize the day certainly suggests living each day with passion and spontaneity, but how about we find a happy medium?  Do it in a way that will perpetuate long-term well being.  Take one day at a time, do something good for yourself each day and reap the benefits for a lifetime.  Use the gym as an example or your exercise classes you go to.  Why are you working out?  Is it because you feel you should, or because most everyone you know and associate with is doing it?  WRONG reason.  Sorry but by only exercising for this reason is not going to do a dang thing for you.  Think of it this way, you are improving your overall health.  You are working on improving your energy, lowering your stress and becoming a happier person.  I often hear of how intimidating people are of they gym, so they don't work out.  WRONG AGAIN.  There is no excuse to not workout.  You don't have to become a member of the gym if you are intimidated by it (by the way if people are there judging others then they have far worse problems then you do) then you can exercise at home or sign yourself up for local exercise classes.  (I hear that Body By Jess has some fun and exciting classes for all levels of fitness :) )  Generally, people at the gym are minding their own business and are all there for the same reason. They are hardly starring others down and criticizing what others have going on, when all they want to do is get their workout done and get out of there!   Don't get me wrong; I am guilty of this on occasion as well.  None of us our perfect and we all just want to strive to do and be our best.   I work on building my confidence with who I.  I do the best to be a fit and healthy influence to others and my peers.  For now, I 'm going to keep working hard, spend quality time with friends and family, and stay on track with my workouts and eating clean.  After all, isn't that what helps us reach true happiness and security?

Focus on food first

Make a new plan for yourself and set goals!  We’ve all said it: “Diet starts Monday,” or “I can be bad – it’s the weekend.” This is why most diet plans often fail. The key is to stay motivated, consistent and to make your workouts and meal plans fit into your lifestyle. It’s not always the diet that fails; it’s the motivation to stick with it that people lack. Research shows when others hold you accountable to your plan you are more apt to succeed. The more you share your goals with others the greater your chance of success.

You can work out until you’re blue in the face, but if you aren’t eating right, you will never achieve the results you are seeking.  It’s important to remember: whole foods first, fortified foods second and supplementation to accommodate any holes in your nutrition plan. What you put into your body is one of the few things you have control over.  We can’t always find time to make it to the gym or get a workout in, but we always need to eat. There is a strong movement towards clean eating (unprocessed, unrefined, whole foods).  It’s all about reading ingredients now.  It’s just like putting bad gas in a car. It’s still going to run, but overtime it’s going to break down the engine.  I see it over and over again, where you will be so motivated to exercise and workout but then don’t pay attention to what you put in your mouth.  Like I said above, you can work out until you are blue in the face but if you don’t have your nutrition in check then you will more then likely won’t achieve the goals you want to achieve.   Eating every three hours is key to getting our metabolism restarted and going strong.  Eating clean, proper portion control and a well balanced diet along with exercise will help you reach your goals in a timely manner.  It is those off days, weeks, months that set us back further and further from our goals.  I am not just talking about an off meal once or maybe twice a week, I am talking about eating unhealthy foods and too much of them all day long for a few days, weeks, or months that will set you back.

Many people believe eating healthy is expensive – but ultimately, not eating healthy is more costly. An unhealthy lifestyle leads to more doctors’ visits, more time off work and has been linked to chronic diseases. You may eat out less frequently and it may be less convenient, but in the end your waist and wallet will thank you.  Just think about it; you eat whatever you want or is most convenient for your lifestyle and you exercise but pretty soon as time goes by and you haven’t met your goals are it is taking quite a bit longer to make progress then what you had in mind so then you revert to Nutri-system, Meti-fast, Jenny Craig, diet pills, etc..  Now look at how expensive your food is costing you!  I hear about this everyday, people pouring hundreds of dollars out to these food companies to buy processed foods that are packaged and prepared to save time and thought about what you are going to eat during the day.  Don’t’ you think this is a more expensive route to go then just making an overall change of teaching yourself, your children and family of how to eat healthy and clean!  If you have kids, what do you think you are teaching them about nutrition when you buy your food, it comes in the mail or you go pick it up and you eat something totally different then what you prepare for them because you want to lose weight?  You are doing nothing for them in the long run when they run into the same problems you have and they are wanting to lose weight.  Start the cycle now!  Make a lifestyle change and shop clean and eat healthy!

Happy Monday!

Just an extra tip…..

Gaining just five pounds of muscle can help a 130 lb woman burn an additional 250 calories a day. The more muscle you have the more metabolic you are, meaning the more calories you burn at rest. More muscle = less cardio. There is a misconception that building muscle will make you bulky. Due to lower testosterone levels, it’s virtually impossible for women to gain massive size. Weight training really is the fountain of youth. An hour of cardio won’t benefit you if it is not something you enjoy. In fact, it creates stress, rather than reducing it. Instead, try 30 second sprints on a treadmill (30 seconds running/30 seconds rest x 20 minutes). Interval training like this can help boost your calorie-burning power – and you won’t get bored. Or, try plyometrics – explosive body movements using your own body weight – a favorite training technique of Olympic athletes yet can be performed by anyone at home. Bonus – no equipment necessary.

What a life

Saturday was my Turbo Kick Instructor training course, which lasted 9 hrs!!!  Time flew by so fast with all of the fun we were all having that it felt more like 3 hours.
Wow, was that a rush or what!  I learned so much in one class and had so much fun that I was bustin out moves in the car while cuing and singing on the way home...is that legal?  At least I wasn't talking or texting on my cell phone, right??  I am looking forward to sharing this booty rockin class with everyone!
I feel like one lucky lady to have this life that I live!  God has given me so much that I am so thankful for and all I can do is put a huge smile on my face and share it with my family, friends, and peers.  I never would have thought that I would be where I am today.  In the past few years my world has changed immensely and has taught me many of things.  Life happens, interferences occur, schedules get changed and I still feel like I am the luckiest girl around!  Having all of these opportunities to work and train with such awesome clients, teach fun and challenging workouts classes to a fabulous group of friends is my job, yep that is right!  I have the best job EVER!  I thank god everyday that he has blessed me with such a wonderful life!
4 years ago when my husband and I were blessed with our little miracle, did I ever think I would be working.  I was going to be a full time stay at home mommy.  I was asked to start back to teaching and training shortly after having her because of a need.  I said yes and started working a bit which has somehow led me to where I am today.  My number one job and passion is being a wife to my wonderful husband and the best mommy I can possibly be to our beautiful little girl.  My second job, which is a true passion of mine is my Fitness and Nutritional training and classes.  How can life get much better then this!

Sugar Detox

Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to 'fix' the situation.  Sweets also "trigger the release of endorphins . . . the brain's natural narcotics, helping you to relax when stressed."

You've probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It's because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I've definitely experienced this crash too many times.

Not only do you gain weight from eating too much sugar but it also suppresses the immune system's defenses against bacterial infections.  It increases the risk of blood clots and strokes, it contributes to hyperactivity, anxiety, depression and difficulty concentrating.  Sugar can also lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease and tooth decay.  Sugar is also known to speed the process of aging, including wrinkles and gray hair.

The first step is to try to eliminate as much sugar out of your diet as possible.  Try to resist the urge to give it to large amounts of sugar.  After a few days it will be out of your system.  Just because you have a work party or someone bought you chocolates doesn't mean you have to eat it!

Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person's daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren't designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products). To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That's the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It's okay to have a dessert or sugary snack on occasion, but make sure it's not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

When eliminating sugar from your diet look be watchful for the following ingredients:

Agave nectar/syrup

Cane juice crystals

Cane sugar

Caramel

Carob syrup

Corn syrup

Corn syrup solids

Dextrin

Dextrose

Fructose

Fruit juice concentrate (apple, grape, or pear)

Galactose

Glucose

High fructose corn syrup

Honey

Lactose

Maltose

Malt syrup

Molasses

Sorbitol

Sucrose

Using spices and herbs can trick your taste buds into thinking you're eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you're choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you're opting for a balance of foods that will be absorbed at a slower rate. Then you'll have a steadier flow of blood sugar that's far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

The best way to avoid impulse eating when you're overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body's needs rather than around your to-do list if you can. You'll find it much easier to stop eating once you're full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone's a little different, and you should experiment to find what works best for you.

High-fiber foods fill you up—yet they bring less fat to the table.  Plus eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. 

Make sure you find alternative foods and activities that you actually enjoy. If they aren't satisfying, you'll eventually abandon them for your old habits. When I'm craving something sweet yet healthy I eat a couple spears of dried cantaloupe that I buy in the bulk section at Cutsforth's Thriftway.

Bright sunny day's

While the weather is cool and breezy we have this bright shiny thing staring us right in our face, the sun.  Take advantage of those outdoor projects that need to get done around the house, while the weather is nice.  Yesterday, I was fortunate to have to have the time to do some yard work.  Gracie was able to get some time riding he bike and most of all play with the neighbors, which she loved!
I know I need to still paint out bedroom, so our carpet can be installed.  However, I couldn't resist being outdoors yesterday, when it was so beautiful outside.  I felt so good and rejuvenated, just having that time outside in the sunny weather.  After mowing the lawn, trimming all the shrubs and filling up the yard debris bin, I had to stop unfortunately because it was getting dark and I ran out of space in the yard debris bin.
After a nice warm meal of Grilled Turkey Breast with homemade BBQ Sauce, Butternut Squash and a big nice green salad, Gracie and I ran our bath water for a nice relaxing bubble bath.

All relaxed now and ready to unwind, we snuggled on the couch with my hubby and watched Tv to finish the evening.  What a wonderful day!  Projects getting done inside and out with bright sunny days to cheer us all up a bit!

Tuesday & Thursday mornings are my run days, so I was looking forward to our run this morning with the weather how it was yesterday, I knew it would be a great run today!  What a great way to start off another day!  :)  Looking forward to a fun day of Bootcamp class today!

Have a wonderful day and take advantage of this beautiful weather to go outside and play or ride your bikes or perhaps do a little yard work!!

This past week has been very busy and filled with Birthday activities!  Our little Gracie turned 4 on January 19th.  She is a true blessing to my husband and I.  I thank god everyday day for her and am so blessed to have such an amazing and beautiful child.
We are also in the middle of remodeling our master bedroom.  In the midst of the construction, we were able to clean everything up enough to have a family Birthday party at our house on Wednesday and a Princess Tea Party with all of Gracie's little friends on Saturday.  Both parties were a huge success and tons of fun!  I have to admit, life doesn't get much better then your little girl thanking you for the best Birthday party ever!  That put a huge smile on my face and made it worth every tiring moment!

Thank you god for blessing my husband and I with such a precious gift.  I thank you everyday for her and am so blessed to her mommy.

After a long week of home projects & Birthday parties, I am pooped!  Is it insane to say, that I loved every minute of it?  I wouldn't change a thing and it all went as planned :)

My daily routine

Monday through Friday I wake up at 4:30am.  Yah, I know this is early but you know my body is adjusted to it and I just do my best to get to bed around 9pm.  The weekends are a little different, depending on what kind of activities my family has planned, however I always make time for exercise.  Getting my day started with a good sweat & challenge is what rev's me up for my day and gets me going.  I totally notice on days that I wait to exercise later in the day, that I am dragging and have a hard time making time for it later in the day.  Life goes on and my schedule is packed just as most of yours is, too.  Making exercise part of my day is a thoughtless priority.  It just comes naturally.  I love the way it makes me feel, the energy it gives me and the happy endorphins I feel when I am through.  

I know how difficult it is to squeeze in exercise, eating healthy, work, family, fun, etc......this is life!  Nothing comes easy, everything is a challenge and it flat out stinks!  However, it is your life and you have to make it the best you can!  By exercising regularly and eating clean will give you the proper energy to be a better person, parent, etc..  

When adding these components in you tend to make better decisions, you are able prioritize between the most important things that need to get done to the less important things that can wait a bit, till you get to them.  

Don't you feel better when you have good energy, you feel strong & motivated but then are able to find a healthy and happy balance between time for you, work & family!

Give it a try!  Wake up early and get your day started with a good challenging & sweaty workout!  I dare you!  You will feel great & have great energy for the whole day!  Your day starts off on the right foot & while everyone in your house is still sleeping!  It may be challenging and you may have to fight that alarm clock when it goes off, but I promise you that it gets easier and your body gets adjusted to the early mornings and you will find as I have that I wouldn't do it any other way!  

Happy Friday!

Find your motivation

Find someone or something that motivates you to do your best and achieve your goals- is it your kids, a friend, a picture of someone with amazing abs, or a pair of temporarily-too-tight jeans? Remember this quote when you are trying to get through your next run, your exercise class workout, or last set at the gym.  Did you cave today and have pizza and beer?  Just think of it as a roadblock in your day, find your motivation and get back on track towards your destination. I'd love to hear or see what motivates you!


Staying motivated keeps you focused on helping you reach your goals.  Don't let yourself give up when having a bad day or a cheat meal.  Pick yourself back up and think of that one thing or person that really keeps you motivated and get back on your feet.  Life is full of roller coasters, you never know when you are going to drop or make a sharp turn however, you do know you have control of YOU and you, can stay strong and focused even if you have a off day.  


Part of setting goals is knowing that it might take time and that nothing comes at the snap of your fingers, even though that would be nice!  Set realistic short term goals, eat clean, drink 60-100 oz of water a day, take a good multi-vitamin, get 7-9 hours rest a night and eat regularly.  Making small changes will help you lead into a lifestyle rather then a "quick fix" which usually don't work to quickly or last too long anyways.  


So figure out what motivates you, set short term goals and make baby steps.  This will help you lead a healthy lifestyle for you and your family so that you can all be happy, healthy & confidant individuals!


Happy Friday!