Posts Tagged With: New Year!

21 Day Challenge 

Hello fitness friends, 

Happy New Year! Whoohooo! We made it. 

Are you excited about another year? I am. 

Did you make New Year’s Resolutions? Set goals? I haven’t really. I have been busy. Ha! 

I know one of the resolutions many people make is to lose weight or get fit. 

It takes your body 21 days to form a habit. So let’s take this in 21 day increments. You ready? 

Disclaimer: speak to your doctor before starting any program. I am not a physician. If you cannot complete an exercise in proper form it’s best to not do it. Talk to your doctor about meals and exercise.

Challenge start: January 4th 2016 

Starting! 

Get some measuring tape and write down your measurements: 

  • Chest, hip (widest part), waist, thigh (left and right-mid way), calves (left and right), arms (bicep-left and right), neck. 

Nom…Nom. What are we eating? 

Days (meals)

Hydrate baby hydrate 

  • 3 to 4 Liters of water throughout the day.
  • Start the day with 8oz warm water with lemon (1 small lemon).

Cut out unhealthy carbs, fried food, processed food, and excess sugar.

  • White bread, white rice, white pasta, candy bars, excess sugar. 
  • Say bye bye to fast food deep fried goodness.
  • Say adios to chemicals you can’t even pronounce. We are aiming for whole foods.

Increase your fiber

  • Leafy greens and beans…

Shoot for eating every 3-4 hours and go no longer than 4 hours without eating. No eating past 9 pm. For those sweets cravings you can opt for peanut butter. 

Portion control…

I don’t like counting calories. It’s not fun. I have noticed that the portions dished out in restaurants, etc…are normally 3 to 4 times as much as people need. 

10 Easy Ways to Do Portion Control
Exercise: 

Get moving! Anything is better than sitting on the couch. Right? There are so many options out there for varying fitness levels. 

Walking is great for those with limitations or swimming. 

There are an abundance of YouTube videos for fitness. 

The goal is 4-5 days a week for at least 30 minutes. 

Programs I’ve used: 

  • Jilllian Michaels Ripped in 30 
  • 21 Day Fix 
  • Jillian Michael’s 30 day shred
  • Power 90 
  • Zumba  

The goal is to cease couch dwelling. You can make your program as tame or extreme as your body allows (check with your doctor). Diet trumps your exercise program. You can’t out exercise a bad meal plan!

Here are some strength building exercises. 

  
  
Can’t wait to hear about your progress! 

Oh and here’s a video to get you laughing! You can do this. 

Xxxx

Erin 

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30 Day Shred and New Year Changes!

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Hello Fitness Friends! I have not forgotten about you! You are thought of often. Life has been super busy and well, I’m sorry I’ve neglected you.

What have you decided to do to improve your life in 2014? I’m constantly talking about lifestyle changes. Here are a few things I’m doing this year to improve my lifestyle.

A. Started 30 Day Shred by Jillian Micheals 10 days ago. I’ve done ripped in 30, but never this workout for 30 days. I’ve gone online and seen the before and after photos. It works. Jillian knows her stuff. And who doesn’t have 20 minutes to workout? I can manage that. You?

Her 3, 2, 1 method is proven to change the shape of your body. Three minutes of strength. Two minutes of cardio. One minute of abs. There are three circuits.

What have I noticed in just 10 days?

1. Muscle definition. I put on muscle fast anyway, but this workout is changing my shape. Anyone want tickets to the gun show? Just kidding. I want to, if I can gather up the nerve, post some before and after shots.

B. Sugar cleanse/detox. Darn those holiday cookies!!! I mean really. Why does sugar taste so good. Truth is, sugar is as addictive as any hardcore drug and more Americans are addicted to sugar than any other substance. Wow!

We consume far more sugar than necessary. The result is obesity and for some diabetes.

1. Cutting out the cakes, cookies; threw out leftover holiday cookies. I’m not going to be a sugar addict. And sugar ages you. Got wrinkles, you can partially blame sugar. It helps destroy collagen. I’m not wrinkled yet, why help the process along with a poor diet?

C. Doing more fun things! Are you like me: you work and find it difficult to fit in fun things. So this year, I’m venturing out to do more fun things.

1. Dance classes. I started out early in life dancing. I’m going back to my roots.

2. Photography classes. Why not? Someone should help me to stop cutting people’s heads off in photos. Good grief.

3. Spending more time with family! Life is a short and precious gift.

4. The Spa, how I love thee. First ever facial this year and it was fantastic. I love Dr. Murad products. Our skin tells a story. If we neglect it, it’s very apparent.

Well friends, I hope you’ve started off your year with good things in mind! Honor yourself and others. Have fun. Treat your body like a temple, cause it is!

Wishing you the best!!!

Erin

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Categories: Fitness, Nutrition | Tags: , , , , , , , | 2 Comments

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