Posts Tagged With: Working Out

Set Goals Instead of Making Resolutions

Set Goals, Not Make Resolutions.

Every year I draft goals for the year. Goals are more than wishes, desires, or it would be nice. Goals are more than a resolution of “I will do this or not do that.” Goals are measurable and have a plan attached to them. They are measurable. Therefore I use the S.M.A.R.T method. Is the goal specific, measurable, attainable, realistic, time-bound? Smart goals are far better than resolutions.

Here are some examples from 2017. These were some goals for 2017:

1. Stop investing in one-sided relationships, people I never hear from unless they have a crisis and I am the initiator of everything.

I made a list of said people (specific)

I made a list of all the ways I was investing in them, just pouring out (measurable)

I quit some things that were no longer my assignment and stopped the items on list two (measurable, attainable, realistic)

This essentially stopped January 1 of 2017 (time-bound)

I still love people and give without expecting reciprocation. I did stop overinvesting and devoting so much time to one side relationships. I still love those people, yet do not chase people down to love them. I have since then had God bring in numerous people who love in return so our relationship is mutual. We both bring something awesome to the table and feast together.

2. Drop Several dress sizes (I prefer losing inches than looking at a scale because my body type is mesomorph-I gain muscle quick and can be small and weigh more than my counterparts).

I wanted to get back into size 6-8 (specific). It was not for vanity, I had tons of clothes I could not wear-bummer. 🙂

I weighed, took measurements (measurable)

I looked into nutrition programs that were not crazy fad diets (realistic, attainable)

I set the goal for the year (time-bound)

I started the Whole30 program.

I am back to a size 7/8 and still losing. Instead of 1 round and quit, I have completed several rounds to meet my goal. Now I am going to work on cutting-building more muscle/getting lean muscle.

Are you setting some goals for 2018? I would love to hear about them.

You can do this!


Erin Lamb

P.S You can check out the Whole30 program here Whole30 Program.

Photo credit: Pinterest

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Healthy Living-Choose Health!

One of the greatest things about Whole30 was seeing a change in my waistline and skin. The photo above was taken after 3.5 rounds of Whole30. It has not been modified. It just is a selfie taken at a weird angle. The dress I have on I could not wear for a long time. Now it fits.

I guess it would help to show you where I started in 2017. The photo below is of me and my friend in Phoenix this May. I had already started Whole30 and dropped about 7 pounds. I was quite uncomfortable as clothes were becoming more challenging to fit.

I made a choice I wanted to be healthier.

Being healthier or healthy for me was not about dropping 4-5 sizes, which I did. Nor was it about being skinny or meeting a number on a scale. It was about becoming a healthier person.

Healthy is about living a better life and being a healthier person.

Whole30 changed the way I view food and health. I tried other plans, worked out like a crazy person and saw slow unsustained change. I worked hard for any progress.

Whole30 brought about change that I can see lasting a long time. It was only challenging at first. Afterwards, it became a blessing. Once my body adjusted to the plan, foods off the plan tasted not so good to me. They were too greasy, too salty, and more food was needed to be satisfied.

No more slavery to the gym…

I did not workout while doing Whole30, other than just walking. I can not imagine how the results would be if I hit the gym like crazy.

What does it mean to be healthy…

  • To love thy self. Loving me is vital to loving anyone else.
  • To cease the busy. It’s so easy to be busy. Busy can lead to stress. Stress can lead to weight gain or poor food choices.
  • To cease investment in one sided or toxic relationships. I chose January 1rst to stop investing in one sided relationships; best decision ever.
  • To cease using food for comfort. Food is fuel.
  • To cease the fast food and out to lunch habit while working. Whole30 forced me to buy groceries, pack lunch, and forgo fast food options.
  • To give thanks. Lots of great things happened this year. Lots of hard things too. Giving thanks re-calibrates things for us.
  • To look up and around more. There is beauty in God and nature.
  • To pursue the best option. Candy, cake, chips are not the best steady options. Fruit, veggies, and lean protein are steady options.
  • To think of what will be a blessing to my body, soul, and spirit. Asking the question, “Will this help or hurt?,” was and is beneficial.
  • Rest is a weapon. Going all the time is hard on the body and soul. A wise person takes time to rest. Inhale, exhale.
  • Meditation/Prayer are vital to thriving. As a person of faith, part of thriving is the ability to focus on God, listen, and not simply ask for things-give thanks and meditate on the goodness of God.
  • Meal Prep is for my health, not a mundane task. Healthy meals make for an energetic week. Taking the time to prep meals is vital to healthy living. So the time spent doing something else needs redirected to what is the most beneficial.
  • To let go. I love the serenity prayer which leads us to let go of the things we can not change and to acquire wisdom for the things we can change. Some things we simply must lay at the feet of God and let it go!

My encouragement to you is pursue health. So many people make New Year’s Resolutions. How about starting today? How about choosing health today? How about moving towards a healthier you today? It takes one decision, followed by another healthy decision, that brings about a healthier you!

If I can do it, so can you. What’s stopping you?

To your health…you can do this!!


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Too Busy To Workout


Photo Credit: Pinterest, Fit Sugar

Hey fitness friends. My apologies for neglecting you! It’s been super busy and the first thing that goes when I’m super busy is blogging about the workouts I’m not doing.

Yes, I have not been working out. I clean, do a few squats here and there, have dance parties. Yet when it’s zero degrees and cold, I have zero motivation to crawl from underneath the blankets. When I get home from a long day of being challenged I simply want to relax. Exercise is the last thing I want to do.

Before you sink into the couch and grab Cheetos, here’s what I’ve noticed…

I have less energy when I don’t workout regularly. Even 30 minutes makes a difference.

Eating healthy only doesn’t produce the toning of my body that comes from resistance training.

I am less pleased with my soft arms versus rock solid ones…

My skin looks better when I’m working out. It just glows.

My confidence skyrockets when I’m working towards a goal to grow stronger, be more fit, and toned!

So I will workout today! Even if it’s just for 30 minutes. I will commit to at least 3-4 days a week of hitting the weights again. Who’s with me? We can do this! It’s not for vanity, it’s for our health!!!

Cheering for you! Cheering for me!!



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Keep Going! Don’t Stop Now!!


You’ve probably heard the phrase, “If you don’t like starting over, stop quitting.” Well, it’s true. How many people do you know who start a plan, quit, gain a bunch of weight, then start over? Maybe you’re that person. Let me tell you that yo-yo dieting is not healthy and wellness is about lifestyle changes, not quick fixes.

The goal is to keep going! The goal is to make changes that are maintainable for life. The goal is to make changes that are permanent.

What can you commit to?

Working out 30 minutes 4-5 days a week.
Drinking 8 to 10 glasses of water a day.
Eating vegetables with every meal.
Lifting weights several days a week.
Refusing to eat past 9 PM.
Limiting consumption of fast food.
Limiting consumption of sweets and complex carbs.
Eating every 4 hours.
Switching to healthier portions.
Cooking most of your own meals.
Eating lean protein, fruits, and vegetables instead of fatty, greasy, sugary options.
Drinking green tea and consuming antioxidants.
Sleeping 6-8 hours a night.

The list above is doable. Once you commit to changing your life, you will feel better and crave less fattening foods.


It’s so much easier to put the weight on than it is to get it off! And as you age and the effects of yo-yo dieting set in, the more challenging it is to get the weight off. Your metabolism will betray you.

Now that the Get Ripped Competition is over, I started Phase II with my coworkers. Anyone who loses 5% or more body fat will be entered to win a cash prize! I want them to keep going. I want to keep going!

Are you pumped to stay in it for the long haul? You can do this! I believe in you. Don’t start and stop. Keep going.


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Aging Well


Evening friends. I wanted to touch base with you about aging. We live in a culture obsessed with youth and beauty. What about being healthy for as long as possible?

My dad is in excellent shape for his age. As a result he’s living a vibrant life. I want to be healthy. How about you?

Here’s the 411:

Genetics plays a role, but you can fight against certain genetic predispositions. Your diet, level of activity, and taking care of yourself play a huge role in the aging process.

The sun is not your friend. Protect your skin from the sun. Wear sunscreen daily.

Heavy drinking and smoking age you. Take that into consideration. It’s also not good for your health.

Weight train. Muscle is your friend. Lack of muscle and the effects of gravity and a slowing metabolism means saggy skin. Muscle burns more calories than fat.


Drink water! Dehydration over the years is not good for your skin, organs, or health.

Get adequate sleep. Late nights, and lack of sleep leads to aging. During sleep growth hormone is secreted. If you’re not sleeping, cells are not being regenerated. Try to get 8 hours of sleep, at least 6.

Treat your body like a temple. Don’t abuse it. Your diet, skin care, sleeping habits, and physical activity are key factors.


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It’s a Journey


Hello dear fitness friends. I hope you are staying on the course to a healthier life. As I look back at when I began this journey there were some things that I thought might be helpful for you. At least I hope so.

I have always struggled with my weight. I have never been obese, but as a mesomorph when I gain weight I am heavier on the scale than most. I might wear 3 or 4 sizes less than someone else and pull a big number on the scale. I tried everything I knew to lose weight.

Pills beware….

I tried the popular diet pills. I don’t recommend going that route. Here’s why. When you take pills to speed up your metabolism or trap fat, etc… you are cheating the system. Your body has a perfectly fine metabolism (unless you have a metabolic disorder), it needs the proper amounts of water, sleep, nutrients, and  stress management to run properly. Your metabolism is simply the action of hormones within your body. Once you stop taking the supplements to speed up your metabolism, you will gain weight. If you are not building muscle and eating properly, the pills are just hurting you in the long run. I have a relative who sabotaged her body with yo-yo dieting and supplements. She had to work extra without the pills to get the weight off. So my mantra is, “Eat Clean. Work Hard.”  There are some supplements that are good for you I can write about later. I am specifically speaking to the, “Take this pill and be thin by Monday.” Many of them are overloaded with stimulants and cause water weight loss.

I’ve found the secret to my weight loss as follows:

1. Drink more water. People who drink 8 or more glasses of water have a faster metabolism than those who drink 4 or less. Flush those toxins out.

2. Eat healthy. There’s no bypassing this one. Eat garbage, feel like garbage. Eat unhealthy, gain loads of weight. Load up on fruits, vegetables, and whole foods. Ditch the processed food, fast food, and added sugar. Eat 5-6 small meals and don’t skip meals.

3. Exercise and challenge your body. Resistance train.

People want a quick fix. It’s a journey not a destination. We don’t arrive at a certain point and stop. We have to keep going and pursuing wellness as a lifestyle.

Work it OUT!

If you’re a busy person, 1 hour of exercise is 4% of your day. I can ditch watching TV or even blogging to workout. You can get a good workout in 20-30 minutes.

Make yourself a priority.

My family taught us to put others first, to share, give more than you take. Great teaching, especially when it’s coupled with balance. A drowning person can’t save another drowning person. We cannot give everything away and expect to survive. We have to take care of ourselves. The goal of life isn’t selfishness, it’s also not self-neglect. You matter. Make taking care of yourself a priority. I had to. I was stressed, unhealthy, unmotivated, and miserable. I woke up one day and said, “This isn’t living, this is existing.” So give, but also take care of you. You can’t be all things to all people.

Keep up the good work friends! I believe in YOU! You can do it.


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Working Out Indoors (Review of DVDs)

Woman Lifting Dumbbell

Hello fellow fitness friends. It’s snowy here. I am not motivated to go to any gym. I stated this before that I am not a huge fan of the gym anyway. I had a personal trainer in the past, and I have better results working out at home than at the gym. For those who love the gym, I’m cheering for you. This post if for people who want to workout at home. Before beginning any workout program check with your doctor first. If you do not workout or have never worked out, please talk with you Doctor. This list is of DVDs I either own and do regularly or have tried or friends have had success with. My goal isn’t to bash or promote anyone’s program, but to give you some insight into my results with them.

Great Workouts for Beginners (new to working out or haven’t worked out in a long time)

i. Zumba. Pretty easy on the joints. If you like Latin music or dancing, it’s fun.

ii. Cardio Kickboxing by Jillian Micheals. I love this DVD. It’s not difficult, but you will sweat unless you’re a super athlete. I love kickboxing so if you have no experience with it, it may be a bit more challenging.

iii. Biggest Loser Cardio Max with Barb Harper. There are several workouts that are great marketed under the Biggest Loser. It’s great that people who were on the show are doing the workout with you. It’s motivation to see them working out with you.

Great Workouts for Intermediate

i. 30 Day Shred by Jillian Micheals. The workouts are ~20 minutes long. They contain three circuits. Each circuit includes strength, cardio, and abs. It’s great for people who are busy and don’t have an hour to commit to working out.

ii. No More Trouble Zones by Jillian Micheals. Love this one. 5 circuits that cover every body part. Each circuit is completed twice and includes 4-5 weight training exercises. It’s ~40 minutes long and includes mostly weight training. The only cardio is the warmup. You can pick and choose which body parts you want to train. You don’t have to do all 5 circuits at once.

iii. The Firm 500 Calorie Workout. This workout includes weights and cardio. It’s 60 minutes long and not a good choice for someone who does not workout at all.  It’s high energy and not many breaks to catch your breath.

iv. Jackie’s One on One Circuit Training. I really like this workout. Some people don’t like it, but I felt a difference the next day. She has three 20 minute workouts. One for the upper body, one for the lower body, and one for the abs. It includes cardio and weights.

v. New York City Ballet Workout. I used to take ballet classes so I picked this one up from the library. The workout is ~60 minutes and I saw vast improvement in my posture, core strength, and my legs became leaner. I had someone ask me if I were a dancer. So you definitely begin to take on the shape of a ballerina. It’s the workout their ballerinas do with some modifications for not having a barr.

Ballerina Dancing

Great for Intermediate  to Advanced

i. Ripped in 30 by Jillian Micheals. This workout reshaped my abs. I did not get 6 pack abs, but I saw a noticeable difference in obliques and a flatter stomach. Many of the ab exercises are done in plank position which is killer. She says week four is the hardest of the 3, however I felt week three was the most challenging. Overall, it’s one of my favorite of her DVDs that I have tried. Each workout is ~20-30 minutes.

ii. P90X. These workouts are 60 minutes long, and people see great results with them. The only issue is the first edition has quite a few chin-ups, pull ups, etc… if you can’t do them or don’t have the equipment for them, it can be limiting. I do enjoy the concept of muscle confusion (you need to change-up your workout to continue to see results). The guys I know love it! I could barely dress myself after my first encounter with the upper body workout.


iv. Insanity. I have friends who swear by this program and my coworker lost 20 pounds with the program. I have not completed this program, but have seen the after photos and have friends who have been successful. My recommendation would be to be careful. There’s lots of jumping (plyometrics) in the workouts. If you have bad knees or bad form, you can injure yourself.

Final note: Many people get injured at home because they use too heavy of weight, they have bad form, or they are not careful. Please if you’re working out at home consult your doctor, use proper form, watch the DVD first to watch how the moves are done, and use wisdom when choosing weights. If you don’t workout picking up 20 pound weights and going for it, isn’t wisdom.

Well, friends. Still cheering for you. May 2013 bring you happiness and health! Keep up the good work. Every good decision is a step in the right direction.

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