Focus on Losing Fat (December Challenge) 

  
Hello fitness peeps! I hope you have started the December challenge. You can view it again here Get Moving: December Challenge

Today I wanted to talk about a pitfall you will want to avoid. That pitfall is being more focused on the scale than measurements. 

Muscle weighs more than fat and takes us less space. We want muscle; we want to minimize fat. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
I asked you in the challenge start to take your measurements. Have you done this? Be honest. We are only three days in so there is still time. At the end of the challenge we can compare and look at inches lost. 

I also want you to calculate your body fat. See how to here Body Fat Calculator

You can be skinny and have lots of body fat. The best method is to schedule a session with a gym for body fat measurements, yet this will due for now. 

Lean muscle is also healthier than copious amounts of fat. Muscle helps to support your bones. Muscle slows the appearance of aging, minimizes sagging skin, and boosts your metabolism. 

Look at the differences in these photos. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
It’s so easy to hop on and off a scale or feel great when you see a decline on the scale. Yet we can lose weight and it’s muscle and water. Muscle loss is less than ideal because muscle burns fat.  Muscle looks better! 

So, after consulting your doctor and doing measurements/body fat calculations…get moving! 

We add our body in muscle growth with resistance training, circuit training, and healthy physical challenges. We also need to consume enough lean protein. 

How to Lose Fat and Gain Muscle
 

photo source: Pinterest

 
And one last motivation for you! 

 

photo source: Pinterest

 
I will be checking back with you throughout the month! Get moving and let’s do this! 

Xoxo, 

Erin 

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Get Moving (December Challenge)

photo source: Pinterest

Hello fitness friends! 

How was your Thanksgiving (American friends)? Did you almost overdose on turkey and stuffing, pies and mashed potatoes? Are you feeling super bloated from snacking and foodie overload? 

Well, I am inviting you on a fitness challenge. Yes, indeed. There is no need to pack on 10 to 15 pounds this holiday season. Why wait until January 1rst to get moving? 

Start moving today. 

Let’s make this December count and end this year with fitness finesse. 

Challenge Info: 

1. Hydrate baby hydrate. 💧💦

Dehydration leads to bloating, dry skin, memory issues, overeating, digestive issues, toxin buildup in the body, and can lead to weight gain. 

When our bodies do not have enough water, they do not function at their optimal level. It’s similar to a car without gasoline. Eventually, we feel worn down. Our organs need water. Water is our friend. 

If we have lots of toxins built up in the body, we will struggle to lose weight. 

One way to free up some of those toxins is to drink 8 ounces of warm lemon water in the morning first thing and before bed. Lemon water helps to alkalize the body, aid digestion, and flush the body of toxins. 

Here are some additional benefits of drinking lemon water-Benefits of Lemon Water

It is also good to note cancer thrives in an acidic body. Alkalizing the body is helpful in many ways. 

So let’s opt for at least 10 (8 oz) glasses of water per day. If you can get more, great. 

Disclaimer: Touch base with your doctor before changing your diet/exercise plan. I am not a licensed physician. 

2. Moderation (80/20 rule)

Let’s talk about what is on your plate. What are you eating? To stick to a super clean diet or meal plan 24/7 is challenging, especially during the holidays. What if the focus was on eating clean 80% of the time and splurging 20% of the time. 

What does this look like? 

3 meals a day times 7 days a week=21 meals (I recommend three meals and two snacks, eating every three to four hours. Ceasing meals or snacks after 9pm)

80% clean (non processed, no fast food, limited sugar (only natural sugar), whole foods, not fried)=~17 meals. 

20% splurge=4 meals. I would recommend not overdoing it with over 1000 calories a meal. You can negate your progress. 1 pound equals 3,500 calories. 

Example: Sunday through Friday lunch is super clean and healthy. Friday dinner through Saturday is splurge. Well if you consume 10,000 calories in 1.5 days that would negate the week. 

I would recommend looking at your goals. 

Maintain or lose weight. 

This plan works for active people who are seeking to maintain their weight. 

Once again cheat meals are about moderation, not consuming your weight in cookies or nachos. 🙂 

  
If it’s to lose weight, you will need to use self control with cheat meals. 

For example my plan is 1300-1500 calories a day, with only two cheat meals a week. 

Here is an online calculator to see what your calorie needs are to lose weight or maintain. How many calories to consume

Once again talk to your doctor before beginning any plan. 

I do recommend keeping track of what you eat. I am using My Fitness Pal

Many times we are consuming far more calories than we burn. Sedentary and overboard with calories leads to weight gain. 

3. Assess your health

If you are eating healthy and gaining, I would touch base with your doctor to ensure there is not an  underlying health issue. You may have an issue with your thyroid, insulin resistance, too much stress hormone (cortisol), or for women fibroids. Hormones play a part in weight loss or lack of weight loss. 

If you have been struggling with your weight, energy, sleep, or digestion it is a good time to touch base with your primary care doctor. 

4. Increase the Fruits/Vegetables 

Have you been avoiding the fruits and vegetables to opt for the cookies, donuts, cake, pasta, bread, and chips? 

Our bodies need vitamins and antioxidants that come from fruits and vegetables. Sometimes overeating occurs because of the quality of the foods we are eating. Those nachos from Taco Bell do not provide all the nutrients needed to fuel the body. 

So what does 5 servings a day of fruits and veggies look like forthe average person? 

 

photo source: Spark People

 
 

photo source: Pinterest

 
5. Get Moving

Maybe you live in a cold part of the world like I do. October through May it is cold. Working out outside is limited. Therefore, I have to find ways to get fit indoors. I also lack enjoyment from working out with people. I do not have a gym membership, though I take classes sometimes. 

I do have a room, computer, hand weights, exercise bands, and wifi! I also have a tv and DVD player. Therefore, autumn and winter are great times to workout at home. 

Here are some of my favorite online (free) workouts. 

Denise Austin: Ultimate Fat Burn

Denise Austin: Cardio Kickboxing Fat Blast Workout 
Jillian Michaels 30 Day Shred Level 1
Jillian Michaels 30 Day Shred Level 2
Denise Austin: Total Pilates Challenge
As for DVDs, there are many options. I have used P90X, P90X2, Jillian Michaels 30 Day Shred and Ripped in 30, 21 Day Fix, and Power 90. I have seen great results at home. 

Pinterest also has videos and workout cards to use. 

Let’s shoot for 4 days a week for at least 20-30 minutes. 

Disclaimer: check with your doctor before commencing with any workout plan. 

I hope you join the challenge; I am excited to hear about your results. I recommend not only using the scale, but taking measurements. 

Here is some guidance for measurements Body Measurements Guidance

Write down where you start. We will take measurements again in January.  

photo source: Pinterest

 
Cheering for you! You can do this. 

Erin Lamb 

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Embrace Your Shape, Eat for Your Body Type

  
Hello fitness friends!

I hope you are doing well. I hope you are taking care of your body, soul, and spirit. All three need TLC (tender, loving care). 

Over the past few months I have been reading more articles on loving your shape, embracing your unique body, and working with what you’ve got. 

It brings such confidence to love the body we have, accept it, and seek to enhance/embrace what we have. 

We were not created or designed to look like everyone else. 

We are individuals, unique, and our structures are impacted by our DNA. We can cut, nip, tuck, modify, liposuction, starve, take suppliments, and seek to change the outside, yet health starts with loving who we already are. 

Once we love who we are, our shape, our genetic makeup, then we can seek to work with what we have been given. Healthy inside (soul-mind, will, emotions), leads to healthy outside. 

Example. I am curvy. I have been curvy since maybe 14. I hated that I was the girl who looked more like a woman than a girl. Why? Because boys and grown men looked at me in ways I did not like. 

We spend lots of time talking about how men are visual and women need to cover up, yet some things can not be hidden unless you wear parkas or tents. 

A young girl should not be shamed for something she has no control over. Even in modest clothes, some shapes can be seen. I am not stating all attire is appropriate. I am saying self control is something all should learn. Children are not sex objects. People were not created to be objectified, but to be loved-and love does not seek to take or reduce people to objects for pleasure. 

I so wanted to just be stick thin, no curves. Well, that did not happen. 

At 16 I started exercising more, wearing hockey jerseys, eating less…all attempting to be comfortable in my skin and to cease being sexualized by men. I wanted and still want to be a person, not a sex object. I recall and hear the things men state about women they are overly sexually drawn to. They do not care if she has a brain, is courageous, compassionate, etc…they just see one thing-a mean’s to get their fantasy met. I have heard many men (I work with mostly men) say women are only good for one thing, meaning sex/reproducing children. 

Why do I tell you this story? Because body shaming does not just happen to heavier people. It happens to thin, curvy, all shaped people. Body shaming is not okay. For us to do to ourselves or for others to do to us. I found I started gaining weight and loving not getting male attention, at least not lustful male attention. They actually looked me in the eye, treated me like a person, not eye candy. 

I also found I needed to love the body God gave me despite the reactions of other people. I am curvy, a mesomorph (more muscle than fat), strong, athletic, and I own the body I am in…meaning I love my body. 

  
Once you embrace your shape, eat for your body type. 

I learned that my body works best when it is given more protein than carbs. If I eat too many carbs I gain fat. If I eat more protein I lose fat. I have a fast oxidizing metabolism. I have included the test below so you can see what type of metabolism you have. 

Oxidizer Test  

What works best for you? It is not about a number on a scale or other’s approval. Do you love you? Do you eat for your health? Do you like you? Does your body respond well to what you are eating? If not, what can you change? 

Here is another resource for you. 

Master Your Metabolism
Maybe that high carb, low fat diet or meal plan is not working for you because your metabolism works best with high protein. Maybe the calorie restriction is not producing results because the fuel type, food you are giving your body is not the right kind of fuel. 

Whatever you do sweet friends, learn to love yourself. Love your shape, treat yourself with respect and honor. You are fearfully and wonderfully made! 

Xoxo, 

Erin 

Categories: Emotional Health, Fitness, Mental Health, Motivation, Nutrition | Tags: , , , , , , | Leave a comment

Fitness Cards

Aloha wellness friends. 

How did you do with the 7 day love your body challenge? Are you speaking kind words to yourself? Your body is a temple. It is prudent to not only feed your body good things, talk to and about your body with kind words. You are fearfully and wonderfully made! 😄👍🏼

Today I wanted to pass along some fitness cards. Maybe you have been doing the same workout forever. Maybe results have peaked. After chatting with your doctor, check out some of these moves! 

Morning workout: 

  
Or what about this one to widdle your middle: 

  
Don’t forget those lower abs: 

  
And total body: 

  
Here’s to your health! You can do this. I can do this. 

Next time I want to invite you into my kitchen so we can talk recipes. Healthy does not have to mean tasteless! 

Have a great weekend…

Xxx

Erin 

(Photo fitness cards from Pinterest)

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Love Your Body! ❤️

  
Hello wellness friends! 

You are altogether lovely. Yes you are. Say it with me, “I am fearfully and wonderfully made.” Let that sink into your soul and spirit. If necessary get a note and post it to your mirror. Say it daily. There is power in your words, our words. We begin to believe what we repeadily hear. 

I do not know about you, but when I see the magazines at the grocer check out they are telling me over and over that I need me + something to be okay. I need to have a certain hair color, eye color, hairstyle, bust line, waist circumference, hip and bottom shape. I need to look a certain way, dress a certain way, stay 18 forever, have certain relationships, and everything will work out okay. Let me tell you a little secret. Marketing is mostly aimed at telling you that you are missing something so you can buy something. 

I am quite pleased companies like Dove are starting campaigns to accept and love who you are. Check out some of their videos below. 

Dove (You Are More Beautiful Than You Think)
Dove (Beauty Evolution)-the power of makeup and photoshop
Why is it so important that we love ourselves? Well, life is quite painful if we are continually fighting ourselves. Life is not as enjoyable if we are consistently battling the lies of, “You are not good enough. You need to be more like that person. If you weigh a certain amount or wear a certain size or look a certain way, have certain things or relationships, then you will have the perfect life.” 

You can see on the mazagines those with the coined “perfect” bodies, right connections, and money to excess do not have the best lives either. Why? Because happiness is an inside job. 

If I love who I am, I can love my neighbor as I love myself. If I love who I am, I can be content in my skin. If I do not love myself, I will waste time and energy comparing, competing, and trying to fit into a mold I was not designed for-it’s wasted time. 

Low self esteem is also toxic to the soul (mind, emotions, will). We were not designed for insecurity or low self worth. We were made for love!   

I believe the source of love is God. That unconditional love must be received and accepted. When we love ourselves (receieve God’s love), our words reflect that love. Our relationship choices reflect that love. Our food choices begin to reflect that love. We attract better things and refuse things that damage our soul. When we love ourselves, what we tolerate   changes. When we love ourselves, we are willing to take more risks! 

It is not about the number on the scale or dress size. It is not about measuring up to a societal standard. It’s about being healthy, the best version of ourselves, and pursuing a life that hopefully inspires someone else to be the best version of who they were created to be. 

So here is a 7 day challenge for you. 

1. Make a list of the features and qualities you like most about yourself. If you’re struggling to put anything down, survey some friends and family. Review the list over the next 7 days. Give thanks for everything on that list. 

2. Start speaking postive affirmations daily over your body. 

  • I am fearfully and wonderfully made. 
  • My body is beautiful. 
  • I love who I am. 
  • I am of tremendous worth! 

3. When you feel the need to compare with someone else or put yourself down, go back to steps 1 and 2. 

I proclaim and declare loudly over you that you are beautiful (handsome), wonderfully made and of tremendous worth! 

Cheering for you! Be kind to yourself. You are loved!!❤️💯

  
Photo credits: Pinterest. 

Xx, 

Erin 

Categories: Emotional Health, Mental Health, Motivation, Spiritual Health | Tags: , , , , , , | Leave a comment

Breakup with Busy

  
Photo cred: Pinterest 

Aloha wellness friends! 

I know it has been a long time since we have connected. My apologies. I would love to simply say, “I have been busy,” yet I am growing to hate that word. 

I am finding I yearn for more days to do nothing at all but chill and read books, no human interaction needed at all. Ah…an introverts heaven-peace and quiet. 

  
Photo cred: Pinterest, books and blankets. 

We hear people talk about being busy all the time. The poor word has been worked to death. 

What if we decided to break up with busy and instead focus on being productive. You and I can be busy and produce nothing. 

Examples: 

  • You can be busy repinning on Pinterest. I just wasted 1/2 hour there. Busy doing something, yet was it productive? 
  • You can be busy scrolling through Facebook newsfeeds. Yet is it productive? 
  • You can be busy watching tv, yet is it productive? 

There are so many things we can be busy doing. Yet are we productive? Are we producing results? Are we making an impact? Are we building a legacy? Are we helping anyone? Are we doing things that have impact or just filling our schedules with activities? 

I have this huge passion for teaching, mentoring. I will invest all I can to see someone else succeed. 

I met with my business mentor and she asked me a very important question. She said, “Erin, of all these people you are pouring into how many are actually growing and using what you have invested in them?” I sat and pondered for awhile. I realized I had a list of people who were recipients of free mentoring, free life coaching, and free resources who were not even invested. Some even came back later stating, “This is too much. I do not have time for this.” I had others who thought that was just myjob and attempted to take advantage. I learned a very valuable lesson. 

I was busy investing poorly and it was not productive. It was like taking 100 dollar bills and flushing them down the toilet. Most life coaches/mentors charge you. Some charge up to 75 dollars an hour. I was just giving things away. I learned people do not value free or cheap. They assume it is not worth much. My heart was abs is to help people. Yet my mentor said, “Who is loving and investing in you the way you are in them.” I sat for along time trying to think. I had never had a mentor other than her and she was being paid by the University.She was not donating her time. 

Busy is about filling time and schedules. Being productive is about wise investments, impact, and a harvest. 

When you think about your schedule and week, how many things are productive? How many hours are spent being busy and yielding nothing? Where can you shift focus? 

I had to make a list of all the people I was investing in and cut some one by one. This opened time to invest in some other things that are making impact. 

I love giving so I invested more time in my charity efforts for the poor/homeless. It also opens more time in my schedule to read, workout, prep meals, be with people who love me, and enjoy life. 

My recommendations are: 

Look at your day and where time is spent. Is it busy time or productive time? 

How much time can be reallocated to something with impact attatched? 

Once the time suckers are identified, trim the fat. I cut out quite a few mentoring relationships.

What would you like to do but have been too busy? Once the time suckers are removed there is more time to do those things. 

Which relationships have been neglected due to this marriage to busyness? How can you invest in those priority relationships. 

Lastly, have you been able to rest and feel refueled? We we designed to have some down time to rest and restore. Burning the candle at both ends leads to burnout. 

Here’s to a life of productivity and freedom from being busy! 

Xx

Erin 

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Take Care of Yourself

  
Photo Source: Quotes and Thoughts. 

Hello wellness friends! I have not forgotten about you. 

I hope you are taking good care of yourselves; body, soul, and spirit. We are truine beings who need care in each area to be whole. 
One of the areas I have been focused on the past 9 months is the soul. The soul consists of our mind, will, emotions, and heart. If we prosper in our souls, our bodies benefit as well. 

The soul and spirit are not the same. The body is the house where the soul and spirit reside. 

As a person of faith, there is plenty of time invested in feeding my spirit positive things. The soul benefits from these activities. 

The soul has needs. These needs include intimacy (to be known), connection with others, acceptance, affection, love (to be loved), support, encouragement, to process information and feelings, to have fun and recreation, and to have rest-just to name a few. 

If you are a giver personality time like me, making sure your needs are met may fall way down on the priority list. 

I encourage you to take inventory of what is going on in your life. Have you neglected yourself? Have you invested as much in your soul as your body and spirit? Who in your life is loving you? 

I love giving, encouraging, and supporting others. I am internally driven to contribute. I took inventory of my own life and saw deficiencies. The majority of those around me were being supported, encouraged, loved, invested in, and sometimes I got the scraps off the table. 

I do not blame those who came to make withdrawls, and deposited nothing. I assessed why I was unwisely investing in some situations or relationships. How was it affecting my soul? 

It was depleting my soul. 

I am responsible for stewarding time, resources, and my life. It is not the responsibility of others. I love and value who I am, therefore I had to change the way others addressed me and my investments. 

People who call my number just to gain something and it is not life ordeath  are not a high priority.I started spending more time on things I wanted and needed to do. I ceased allowing other’s to dictate my response time. In today’s society there’s a thinking an email or text requires immediate response. I noticed though people took days to get back to me. I was the silly one trying yo respond fairly quickly out of love and respect. 

So, you learn to set limits and use wisdom with time, resources, and investments. You learn to invest in yourself and your future. You learn to turn some people and opportunities away. You learn to only have people in your inner circle who are like minded, mutually invested, and you care for your soul, body, and spirit. 

I believe life is about balance. 

Give; yes; do it without expectation. Also assess if you have investors in your life. As you are pouring out, is there anything coming in to refresh you? Life requires balance. 

You are worthy of exceptional love! 

Xx

Erin 

Categories: Emotional Health, Mental Health, Spiritual Health | Tags: , , , , , , , , , | Leave a comment

Supplement Review (Garcinia Cambogia) 

  
Hello fitness and wellness friends. I wanted to share with a new supplement I’ve tried and am trying. 

First of all, please talk to your doctor before taking any supplements. I am not a physician and the purpose of this post is just to share my experiences. 

I started taking Garcinia Cambogia roughly 4 weeks ago. 

The brand I use is binder free, contains no stimulants, no artificial ingredients. It contains potassium (6%) and calcium (15%) which helps with absorption. It is 60% HCA (hydroxycitric acid). 

What is Garcinia Cambogia?: it is a tropical fruit. 

The fruit of this tropical plant is rich in an active substance classified as hydroxycitric acid.

Garcinia Cambogia has been featured on Dr. Oz and I’ve read numerous articles and success stories on this supplement. 

Here’s what I’ve seen: 

  • Decreased appetite 
  • Feeling full sooner 
  • Decreased body fat 
  • Decreased stomach fat 
  • More energy 

There is no (in my belief) magical pill that will bypass poor eating habits. I have been eating reasonably. Meaning I’m not binge eating everyday and expecting a pill to help me. 

  
I do believe if we need an extra boost that there are certain things found in nature that help. 

I’m cheering for you and your wellness journey. I hope at the end of my challenges to add some before and after pictures or provide some stats. 

To your health…

Erin 

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Widdle Your Middle

  
Hello fitness friends! Are you still going strong? I am. It seems like pushing a car uphill, yet I keep going! 

My latest focus has been abs. I keep reading abs are made in the kitchen. It’s all about the diet. 

What are you eating? 

I have been eating fairly clean. Yet I wasn’t seeing speedy results in the ab department. 

I ran across an article that peaked my interest on the liver. When the liver is overloaded with toxins it is challenging to lose belly fat. 

I would not think my liver needed detoxing. I am not a drinker. Yet months of eating less than clean food choices left me with a mini belly I could not beat. 

When the liver becomes clogged with excess fat and toxins from a poor diet, it begins to store fat within itself — contributing to a continuing downward spiral of inefficiency. Extra pounds then begin to appear around the abdomen. Sugar and refined carbohydrates are the main culprits, although excessive alcohol consumption can play a part in fatty liver disease as well.

Learn more: Cleanse the Liver; Loose Belly Fat

The liver can be cleansed with diet modifications. 

7 Foods that Cleanse the Liver

There are also supplements that help cleanse the liver. Please talk to your doctor before taking any supplements. 

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to “cleanse” the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

Source: WebMD

I have upped my antioxidants, cut out daily bread consumption, cut back on sugar-except fruit. I increased water intake and starting taking Milk Thistle. 

The results: in a week of detoxing my liver I’ve lost about 2 inches of fat off my stomach. I believe it’s more because there was no measurement of the upper abs. I have not changed my exercise regimen. 

I’ve lost 10 inches all over since starting this challenge. Most of the changes can be seen in my lower body. I will be working on my upper body more this next round which starts tomorrow! 

I cannot recommend detox enough. If you’re struggling to lose fat and you are eating healthy/exercising, think about detoxing. The best way is through diet. 

Eliminate alcohol, sugar, caffeine, fried foods, processed foods, bread, carbs that are not fruits and vegetables, drink lots of water and green tea. Please consult your doctor for diet changes since I am not a licensed physician. 😄👍🏼

Here are some recipes for detox waters: Detox waters recipes

Also make sure you’re getting enough rest. Sleep is vital to overall health. 😴😴😴

Here’s to another 21 days. Are you ready? I hope so. 

  

Erin 

Photos pulled from Pinterest.  

Categories: Fitness, Nutrition, Recipes | Tags: , , , , , , , , | Leave a comment

Checking in (21 Day Challenge) 

  
Aloha fitness friends! 

We have 3 more days to go in this phase of the challenge. Whoohooo! 

My focus is mostly on fitness. Let’s move it people. I have been doing 30 Day Shred by Jilliam Michaels. It’s only 25 minutes long and it’s well worth it! 

I have not taken measurements yet, I have noticed my pants are less form fitting and my abs are flatter. 

Have you taken measurements? Are you monitoring your progress?

The biggest challenge is getting in the 3 liters of water each day. I have lost my water bottle and need to replace it. Drinking out of cup is less motivating. 😄

Enough about me, how is the challenge going for you? Add a comment below. 

How are you staying motivated? What have you learned? 

I want to offer some rescources to you. Check out this book by Beni Johnson. 

  
Healthy & Free by Beni Johnson
There’s great insight and wisdom for wellness. The link above takes you to Amazin.com where you can purchase the book. 

Looking for ways to strengthen those abs? Check out these moves: 

Check with your doctor before doing any exercise program.  
Check out these healthy recipe sites. 

I’m cheering for you! You can do this!!! 

Hugs, 

Erin 

  
Photo sources: Pinterest, except the Healthy & Free Book. 

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