Fitness

Home Workouts are Effective with Planning Each Week

Mar 21, 2018

*this post contains an affiliate link if you click and purchase I receive compensation”

Home Workouts

Each week I mentally plan out my workouts and try to diversify my exercises each week. For those who need a visual reminder, save workout schedule phone calendar or buy a calendar dedicated to your workout schedule. My goal is to workout at least 3-4 times per week. This is week 27 since I started in October. The least expensive piece of equipment is the resistance bands which I found on Amazon. I use dumbbells and kettlebells for strength training. My TRX(total resistance exercise) is also great for strength training. The system is effective for upper and lower body exercises using body weight as resistance. In order to build muscle, I plan to increase the weight of my kettlebell and dumbbells. Also, I want to add a cycling bike to incorporate more cardio, bosu, and punching bag. There are multiple ways to create a home gym if working out at a gym is not feasible.

All of my home workouts are free using YouTube. My favorite trainers on YouTube are BodyfitbyAmy and The Live Fit Girl.

Here is an example of some workouts for the week:

Sunday:

This week I wanted to find targeted exercises for my abs. I try to engage my abs with every exercise throughout my workouts.

Monday, Wednesday and Friday TRX System I purchased my TRX over two years ago, the only thing you need is a door with a sturdy hinge. It is lightweight enough to travel with the system and with the additional strap it is easy to use outdoors.

If I am short on time for the week, I will use my resistance bands for 3 sets of 5 exercises

Food – My Weekly Food Items for Grocery Shopping and Staying on Track

Mar 19, 2018

*this post has an affiliate link if you click and purchase I receive compensation*

Healthy Eating

What foods do I eat? If this is the formula for a fit life, 80% Food and 20% Fitness? Is this true? I agree most of my gains are attributed to what I eat and how I eat. The best results come from me eliminating processed and fried foods. This is not to say I do not eat rich foods but the key is to reduce the portions and have in moderation. I do not believe in cheat meals but I feel it is alright for me to treat myself to foods I enjoy. Last year, I cooked Thanksgiving dinner and most of my side dishes are rich with flavor, butter, sugar, and fat. Dessert included sweet potato pies and chocolate cake which are filled with white refined flour, sugar and butter. How did I survive the holidays? I ate in moderation and packed up leftovers for guests. A Christmas tradition for me is to bake my kids’ favorite homemade cookies. Homemade cookies are delicious but again they are filled with sugar and white refined flour. The best way to stop overindulging is to treat me to a few and give the rest away. My kids come in handy here because they do not last for very long.

How to Stay On Track

I plan my grocery list around what I like to eat that incorporate fruit, veggies, whole grains, and healthy snacks. I notice that my stomach feels a lot better when I eat from these food groups. If I do I eat processed or fried foods I feel so bloated and sluggish. Yes, it is possible to eat out at your favorite restaurants. For example, on my last visit to Cheesecake Factory, I ordered from the light menu. I ordered the Skinnylicious shrimp tacos which were delicious. Tacos with corn tortillas is a better choice than flour tortillas(white refined flour). These were served with avocado(good fat), tomatoes, onions, and cilantro. My palette craves flavor and my once my belly is full I feel satisfied. A few weeks ago I went to the Movie Tavern and the first thing I noticed was the high-calorie entrees. I decided to order a veggie burger that was served with a roasted red pepper, mushrooms and onions, guacamole on a brioche bun. This entree has 880 calories was more than I would usually eat for dinner. Although, it was a veggie burger adding all of the toppings added more calories and serving on a brioche bun. A multigrain bun with the veggie burger and avocado slices would be perfect for me. Last week, I went to Movie Tavern and looked menu and the calorie count. I decided to order the tomato bisque soup(225 calories) and the flautas (370 calories) with water. These items are on the starters menu which was the only selections with less than 500 calories. Both were perfect sizes and filling.

I have found that you really have to retrain your brain to eat the right foods. There was a time when I thought brown rice was not tasty and now it is a weekly staple. The same with baked sweet potatoes, I thought the only way to eat was with brown sugar and butter. Now I have my baked sweet potato with a little cheese and pico de gallo. I use my plant-based spread to replace butter.

Meal Plan – What I Eat?

Breakfast

During Week

Instant Oatmeal w 2% lactose-free milk with walnuts

Weekend

Oatmeal with 2% lactose-free Meal Plan milk with walnuts

Eggs with spinach, pico de gallo, Monterey jack cheese

Whole Wheat pancakes, turkey bacon, cage-free eggs with cheese

Whole Wheat Waffles, turkey sausage, cage-free eggs with cheese

Pancake Puffs, turkey sausage, cage-free eggs with cheese

Burrito- eggs, Monterey jack cheese, turkey sausage or turkey bacon, pico de gallo in a whole-wheat tortilla

Morning Snack- vanilla greek yogurt, natural almonds, fruit, natural peanut butter with granny smith apples, Larabar, green tea

Meal Plan

Lunch

Salad- spinach, tomatoes, cheese, pico de gallo and balsamic vinaigrette

Burrito- brown rice, black beans, cheese, spinach, pico de gallo

Afternoon Snack – greek yogurt, natural almonds, fruit, peanut butter on whole wheat crackers, green tea

Dinner

brown rice, boneless chicken breast/boneless thighs, sauteed spinach or favorite vegetable combination

Baked Salmon or Cod, asparagus, brown rice

Crab Cake, brown rice, broccoli, sauteed spinach

Burrito – whole wheat tortilla, brown rice, spinach, black beans, pico de gallo, cheese

Quesadilla- Whole Wheat tortilla, Monterey jack cheese, spinach, pico de gallo or tomatoes

Tacos- ground turkey, cheese, sour cream, pico de gallo, corn soft or hard tortillas

Salad- spinach, tomatoes, cucumbers, crab cake or sauteed shrimp

Use EVOO or Earth Blend (plant-based spread) no butter

No processed or fried foods

Limit white refined flour products

Better Carbs like whole grains

Good Fats like avocado, olive oil

No soda, sugary sports drinks only water

Treat snack – chocolate square (moderation)

Fitness Goals – My Progress in Four Months

Mar 12, 2018

Fitness Progress in Four Months

My fitness journey started in October and I have survived through Thanksgiving and Christmas baking. My fitness regimen is still working out at least 3-4 times a week. All with home workouts using YouTube for my workouts. My equipment still includes resistance bands, kettlebell, dumbbells, and TRX. What I eat is still a priority? 80% food and 20% fitness. All of this is my version of a natural fit. I made significant progress and still working on building stronger abs and increasing my muscle mass. My plank is still a work in progress.

Some things that helped me in the last four months are the following:

Plan meals that include whole grains, veggies, and a lean meat.
Drink water instead of sugary drinks or soda. I try to drink at least 64 oz. It helps both on the inside and outside.
Plan and schedule workouts each week. If I fall short, it’s fine I just plan to do better for the next week.
If I crave sugar, I try to find a smaller version of what I am craving. This means a square of chocolate, not an entire candy bar.
Brown bag lunches, saves money and eliminates the temptation of eating out.
I try to do as many weight-bearing exercises as possible to build muscle mass.
Find easy snacks that you can pack each day. Some of my favorites include green apples, natural peanut butter, whole grain crackers, cheese sticks, and greek yogurt.
Mix up the workout with different equipment or try a new class. Boxing was new and a fun way to add a new form of exercise.
Read labels
If dining out, check the menu for the “light” entrees or low-calorie selections. For some places, choosing an appetizer vs. an entree saves on calories.

I wanted to challenge myself to fit in a two-piece bathing suit. Last, week’s throwback Thursday was to compare a picture that is about twenty-two years ago to now. Motivation to continue with my plan.

Product Review of AthleisureWear for My Fitness Workout Regimen

Feb 1, 2018

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links. If you click and purchase I will receive a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend. My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

Get 2 of the best leggings for only $24 when you become a VIP member today!

Calorie Burning with TNT Pro Series Waist Trimmer and Slimmer Kit

Oct 18, 2017

*post includes an affiliate link which means I will receive commission if you click and purchase*

Calorie Burned with Waist Trimmer Belt

CalorieHow to burn a calorie? It is very effective with a combination of different activities during a workout. I am a firm believer in a consistent fitness regimen and eating properly as the key to staying fit and strong. There was an opportunity to test the TNT Pro Series products so I decided to order the waist trimmer belt as well as the arm and leg slimmer kit.

My workout consists of using my TRX and Real Fit with Amy’s circuit training workout via YouTube. The belt can be worn directly on skin or over your workout top. I ordered a size small and it is more than enough room to wrap with the velcro comfortably. My belt is worn under my workout top during either workout. After each workout, I remove it and can feel the sweat rolling off of my skin. Some of the things I like about this brand vs. another brand I tried is the secure fit, it does not slip while I am in motion, the size small is enough to cover my entire stomach area, it is comfortable to use while doing household chores. I would suggest wiping down after each use.

Calorie Burning with Upper Arm and Leg Slimmer Kit

My arms are starting to take on more form and tone due to consistent biceps and triceps exercises. Circuit training and my TRX workout are excellent for building strong arms. The arm slimmer is too loose for my arms which are small and muscular. My arms are one of my areas I want to increase muscle mass so I think the arm slimmer would defeat that purpose. For someone who is starting to focus on arms, this compression wrap is ideal to get burn calories on arms. I like the muscular tone of my thighs and will definitely try the thigh compression wraps especially if they are great for anti-cellulite. The size small is a perfect fit for my thighs.

You can purchase any of the products at TNT Pro Series.

*All three items were received free from TNT Pro Series for review purposes only. All opinions shared are my own.

Positive HealthWellness

Check out the website below for information related to diet & nutrition, recipes, fitness, beauty & aging, pain relief, and infographics.

PositiveHealthWellness

Wellness Update for Physical Health with a New Fitness Regimen and Diet

Sep 29, 2017

Wellness

Wellness is an essential part of my health both physically and mentally. Physical activity gives a boost to the spirit and a better perspective on why it is important on a daily and weekly basis. On September 9th, I realized it was exactly thirty days until my 48th birthday. I felt motivated to kick myself in gear with a consistent fitness regimen and a way to eat better consistently. Fitness has been a part of my routine in the past three years, however, it ebbs and flows depending on my schedule and emotional state. The more stressed I feel the more likely I am to overindulge with the wrong foods. Then I find myself putting my fitness off for weeks.

Home Workout and What Equipment

A home workout comes with a laundry list of challenges but staying fit is mind over matter. I need consistency and accountability so I created an IG page @fittofortyeight to log my progress for each week. It is amazing how the fitness community offers support without knowing the people personally. As I started to follow different pages I noticed all of the women over 45 in amazing shape. A special shoutout to my sister-friend Tara Tucker on IG @fitfineforty. She is my real life fitness muse. I knew there was no reason for me to accept my body and not plug away at maintaining the body I wanted to achieve.

Equipment and My Workouts

I have always used my TRX (Total Resistance Exercise) and after talking with some folks I decided to add resistance bands and a kettlebell. YouTube is my go-to for free workouts. My TRX workout has increased from 2 sets to 3 sets and I use the TRX 20 minute workout with Dana Lee, IG @realfittv and YouTube, RealFitTv. For the resistance band workout, I use The Live Fit Girl, IG @livefitgirl and YouTube, The Live Fit Girl. Please do not underestimate resistance bands, these bands are effective for both the upper and lower body as well as providing a great cardio workout. They are inexpensive, I found the one above at Amazon. A trainer recommended trying a kettlebell. This one I found at Five Below. I am starting with a 5 lb weight and use a 20-minute Kettlebell Blast video from BodyFitbyAmy, IG, and BodyFitbyAmy, YouTube. All of these videos are on YouTube. Now I know fitness is 80% of the challenge and the other 20% is diet.

What to Eat?

My diet has changed dramatically. In order to not overindulge the simplest solution is to avoid purchasing items that work against eating properly. I have resorted to increasing my veggies, fruit, protein, products with refined flour and minimize sugar. I am really proud of my progress especially with sticking to a 4 x a week home workout regimen. I literally use Instagram as my accountability coach and my source of inspiration. Fitness means nothing if you workout all week and then fuel your temple with the wrong foods.

What does my diet look like each week? Meal prepping is time-consuming and I found it was more expensive than I needed to spend. I try to include specific staples each week on the grocery list such as the following: fruit(bananas, berries, mango, pineapples, grapes, etc), brown rice, spinach (kale is an allergen for me), oatmeal, almonds, walnuts, black beans, meat for protein (mainly chicken and turkey), seafood (salmon, cod, shrimp and crab), avocado, Greek yogurt. I use Mrs. Dash, a salt-free seasoning. Also olive oil for sauteeing food and veggies. I think my biggest challenge with food is flavor. I am always looking for other ingredients such minced garlic, low sodium soy sauce, balsamic vinaigrette, and herbs.

Snacks

Supplements

The only supplements I’m taking each day are my women’s multivitamins and fish oil capsules. When I received my bloodwork last year my doctor noticed my LDL was high and she instructed me to take fish oil.

Health-Black Don’t Crack – Don’t Believe the Hype!

Aug 5, 2017

Health – Taking Care of Ourselves Inside and Out

Health is important beyond what you see on the exterior. While the old adage, “Black Don’t Crack” sounds good, are we taking care of the internal part of our temple?

Each year I am focused with scheduling the kid’s annual well-being exam. My only concern was to schedule my annual OB/GYN exam and my mammogram. My company sponsored healthcare plan offers a covered preventative office visit during the calendar year with a credit incentive in the next calendar year. Just in time for the end of the year, I was able to schedule an appointment. In addition to my physical examination, I also had a lab request for blood screening.

Before my physical examination, the physician assistant discussed my eating habits, exercise regimen, stress level, and sleep. My physical examination included checking my lungs, reflexes, flexibility, breast exam and

During the holiday break, I do find myself overindulging in sweets and foods I try to resist during the year. My lab work showed my Vitamin D and B12 levels were low as well as elevated triglyceride levels. Fast forward to the pharmacy for prescription strength Vitamin D for 6 weeks(to recheck my numbers) and then OTC Vitamin D for a month. Vitamin B12 for a month and addition of a fish oil capsule at mealtime.

Next steps include reducing and limiting carbohydrates, fat and sugar while increasing my fiber, fruit, and vegetables. Also continuing my exercise regimen. This is a clear example of no matter how we look on the outside we must take care of our internal health. We cannot compromise our health by putting others first. I had no indication these deficiencies existed so it is extremely critical to check schedule a physical each year. Although I try to include some form of fitness it is senseless to exercise if my body is not functioning properly. This is why it is a good idea to consult a doctor before starting any fitness regimen.

Meal planning is the biggest challenge. I find that we waste more food than we consume. There is also limited time on the weekend to prepare meals. I just wish there was a way to prepare a variety of delicious and healthy meals for three and filled with flavor. This will be my daily project for the next few months.

Lifestyle Goals for 2017

Physical Exam and Lab Work (check)
Meal plan for healthier eating
Fitness
Self-Care

Physical Exercise : Soul Cycle Suburban Square Admore, PA

Jun 5, 2017

2017 Time Soul Cycle class

*this post includes an affiliate link which means I will receive a commission if you click and purchase or sign up for the REDcard*

SOUL CYCLE ARDMORE

My physical exercise for the weekend. In the past 12 years, I have tried to look for different ways to workout such as spinning, yoga, pilates, and pole fitness. Ater seeing a celebrity talking about SOUL CYCLE, I researched my area to see if there was a studio. When I contacted a New Jersey studio, I learned a new studio was opening in Ardmore. After contacting the company, I was able to secure a group ride for myself and some friends.

What better way to jump start my holiday weekend than with a calorie burning new workout. Yesterday, I took my first class at 11:45 with Ryan L. For anyone who is interested in stepping up their workout regimen, I would highly suggest SOUL CYCLE. This is my newbie chronicle of what to expect for your first class. When you walk in the lobby it is so bright and cheery. The staff members are at the front desk to assist you upon check-in. The first step is to reserve a bike online so once you enter the studio you have to check in with your reserved bike. If you do not have your own cycling shoes, shoes are provided for $3 and bottles of water for $2. There are combination lockers outside of the room to lock up all of your personal items. Oh, just so you know NO PHONES ARE ALLOWED in the room while class is in session.

FIRST CLASS

As I anxiously waited for the class to start, I could feel my anticipation building. Just then the door opened and the previous class was leaving. I could tell it was quite a workout from the looks on everyone’s face and the fact most were DRENCHED! Once a class is finished, the staff members go inside to clean the room for the next class. My first thought, this is going to be a MAJOR WORKOUT! It can be a little intimidating as you enter the room because the lights are down low as well as during the class.

If you’re a newbie don’t worry about adjusting your bike or locking your shoes. SOUL CYCLE has you covered with staff members in the room to assist you with adjusting the bike and locking in your shoes. Yes, your shoe LOCKS in each pedal.

Before you take the class definitely know your FITNESS level. The class is a full 45 minutes of an upper body, lower body and of course cardio cycling workout. There are three positions on the bike to place your hands, 1st, 2nd, and 3rd. You are not sitting on the saddle over the course of the RIDE. There are times during the interval in which you are standing and holding the handlebars in 2nd and 3rd position. Now you get the reason for the shoe LOCKING in each pedal!

As a newbie, it is important to provide you with some tips on CONQUERING your first class. These are some of the things I did to prepare my body. The Sunday before I did my TRX, Tuesday a PILATES video so my week ended with SOUL CYCLE. As I mentioned before this is a major cardio workout so you will sweat which means you need to hydrate the body.

SOUL CYCLE WORKOUT

Day Before the WORKOUT

Water is essential on a daily basis. I tried to drink at least 64oz of water which is my body’s comfort level for water consumption.
Dinner, I prepared pasta to fuel my body with a nice serving of carbohydrates. I added some the marinara sauce with turkey meatballs for an addition of protein.
I tried not to eat any extras loaded with sugar although I had a few tablespoons of ice cream. For the rest of the night before bed, I drank water.

Morning of WORKOUT

Breakfast, I had plain oatmeal to fuel my body with a good carbohydrate
No coffee and started drinking water
Continued to drink water, water, and more water
I took time to stretch my arms and legs before class

What to bring to the studio, arrive early I would suggest at least 20 minutes

If you have your own shoes, you are free to bring
Soul Cycle rents cycling shoes for $3
Bring either a full-size water bottle or at least 2 individual water bottles, the bike has 2 water bottle holders underneath the handlebars. The studio sells water bottles for $2. YOU WILL NEED TO HYDRATE during class
Towels are provided on each bike, however, you may prefer to bring your own
Wear comfortable shorts or pants that are non-chafing due to the workout you want apparel that wicks away the sweat
Wear a comfortable SPORTS BRA as you are not stationary throughout the 45-minute interval
Make sure you wear an effective ANTIPERSPIRANT! Trust me you will thank me later! The bikes are close together and if you read the SOUL ETIQUETTE it explains it clearly
A light snack after the WORKOUT

DURING THE INTERVAL:

Know your limits, if you cannot keep up don’t worry! Just go at your own pace and keep pedaling! There were times during the interval I rested in the saddle
HYDRATE

After the WORKOUT

HYDRATE, drink plenty of water
I grabbed a light snack after the workout, i.e. energy bars, nuts, fruit
I felt the urge to eat something smart and balanced. After burning all of those calories, I wanted a smart and healthy meal to refuel my body

The restrooms and showers are thoroughly cleaned and inviting for you to use before and after class.

My instructor was Ryan L. who is PHENOMENAL! The location is perfect in Ardmore’s Suburban Square. There is a FREE parking lot across the street from the studio.

ENJOY THE RIDE! If you’re in the area, you can reserve your first or next class here SOUL CYCLE ARDMORE!

How to Reduce Sugar in 5 Days for a Sugar Out Challenge

Mar 20, 2017

Reducing Sugar in 5 Days

The key to this week was not to eliminate sugar but to reduce my sugar intake for 5 days. It was a challenge initially, however, I found ways to make it easier. Some of the key things that helped me get through the week and not miss sugar.

The list of things that helped my week of reduced sugar are as follows:

Read labels and adjust servings
Find alternatives to sugar
Eating fruit three times a day
Choose healthier snacks
Drink lots of water
Chew sugarless gum
Pack lunch from home and make it a balanced meal

What I learned after the 5 days was that overloading on sugar was driven by stress. I found other ways to refocus my energy into other activities or grabbing a healthier snack. While at work, I put away my chocolates and never touched for the entire week. This self-control proved that I could go without overindulging in sugary snacks. Checking in with the Facebook group helped tremendously. As part of the challenge, there were 5 days of ab exercises to work on my number one problem area. I still continued to do my circuit training for two days.

My Meal Plan for the Week

Day 1

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana
Almonds

Lunch
Brown Rice
Spinach
Tomatoes
Balsamic Vinaigrette
Strawberries

Dinner
Tequila Lime Chicken (Whole Foods)
Brown Rice
Sauteed Spinach
Banana

Day 2

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Evol Chicken, Rice, and Bean burrito
Strawberries

Dinner
Chicken
Spinach
Tomatoes
Monterey Jack Cheese
Balsamic Vinagarette
Banana

Day 3

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Chicken
Brown Rice
Strawberries

Dinner
Chicken
Brown Rice
Sauteed Spinach
Banana

Day 4

Breakfast
Oatmeal with walnuts
Coffee with Half & Half
Banana

Lunch
Brown Rice
Chicken
Banana

Dinner
Veggie and Brown Rice Bowl(Roast&Chop)
Banana

Day 5

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Veggie and Brown Rice Bowl
Banana

Dinner
Spinach
Tomatoes
Wild grain rice
Balsamic Vinaigrette
Banana

On Day 6, my designated “Cheat Day”, the only thing I craved was chocolate ice cream. Later, that day I indulged with mocha chip ice cream at one of my local favorite places.

YOGA MY WORKOUT AT BULLDOG YOGA VILLANOVA, PA

Mar 6, 2017

BullDog Yoga

It has been years since my first yoga class. I noticed how my resistance training has put a strain on my joints. I have always wanted to increase my balance and flexibility. I found the classes really concentrated on my upper body, lower body, core, balance, and flexibility. It was just the workout I needed after doing my resistance training for the past few weeks.

The first class at Bulldog Yoga is free with the promotional code. The classes I registered for was the ActivateCalm76 class that incorporates cardio, core and yoga poses. The temperature in the room is 76 degrees which definitely makes you sweat. I am hooked and looking forward to going back for the Bulldog Basics class.