Category: Physical Fitness Journey

If workout plan A fails: Always have a plan B

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Hey Fitness Friends,

Yesterday I had this great plan of action in my head for my workout routine. My husband recently moved our weight room around and I needed him to plug in my treadmill before he left for the gym early morning. Which he did not. So, I slept in and fell back to my plan B: Take the girls for a run in the double jogging stroller. I was really hoping for a good 3-4 mile run. I was just feeling the itch. I think it’s this weather. It reminds me of my countless summers training for Cross country season.

I literally unloaded the girls. I had to go to the bathroom. The whole first half-mile was me a twenty week pregnant women sprinting to a bathroom with both kids in tow. It was downhill from this point on. after 1 mile of running I had to go to the bathroom again. Ava my oldest demanded to run on the track. Amelia then climbs out of the stroller and we all are running. The kids had fun and I started to loose motivation. We were off to the playground next to play and to the library to take out a few books for the girls.

Frustrated mid-afternoon because I still hadn’t worked out and I was starting to literally feel sluggish and icky. I stubbed my toe and I think I broke it and my brother shows up with my dads f150 and a truck load of firewood for our log pile. I sighed. Because, honestly if I don’t do it by mid-afternoon I have about a 20% chance of working out before I throw in the towel that day due to: dinner, bath-time, and being a pregnant mom of two under 5, the last thing I want to do at 7:30pm is workout.

I dropped everything grabbed the girls and said we are working out. I put on my music and warmed up. Was it worlds most challenging and creative workout? No. I decided to kill two birds with one stone. I lifted my back and biceps and in between each set did a 30 second cardio drill. I didn’t give myself much rest except to let my heart rate come down a little bit before I moved onto the next set. The girls rocked their babies to the music and I spent a few minutes breaking up heated arguments over mini strollers. I’m telling you when I was done I felt so much better. I had energy to finish my very unorganized and random day.

If you have a hectic schedule or maybe you are a mom like me grant yourself grace. Tomorrow is a new day. Don’t let life’s little interruptions drain your fire. Use them to your advantage to set yourself up for success instead of failure. Let them help you learn quick mindless workouts that give you both Cardio and strength training at once. When we begin to understand more about working out, our muscles and our bodies response to exercise. We can use it in situations were we are pressed for time and still get an effective workout in.

Here are a few tips I have learned over the last five years of child rearing and trying to squeeze in my workout:

1. Have a plan in place the night before. Set up your week on a planner or in your head about what you want to accomplish workout wise throughout the week. If it is planned you can’t use many excuses to avoid it. You won’t have to worry about what you are going to do on that specific day.

2. If plan A falls through have a few quick workouts on the back burner for plan B so you are staying on routine and don’t let it discourage you. We all go through seasons in which things aren’t going to look exactly the way you might expect them to.

3. Know that some sort of activity is better then nothing at all.

4. If you get fitness magazines tear out workouts and store them in a binder. I often refer to these when I feel like I need to beat plateau or am just stuck in a rut. Change is good and it’s easy to forget that when we get set in our working out routine.

Lastly, When these things happen don’t give up! Start fresh the next day.

Whats your Plan B?

Blessings, Michelle

My Blog Vacation

Greetings friends,

I have been away and I am ready to get my blog in order and start sharing with you again! Some exciting things have kept me from keeping up over the last four months!

My husband and I are expecting our 3 baby GIRL!

I have been studying to obtain my personal trainers certification and hopefully passed my test yesterday!

I have been in constant prayer about the direction of my blog, Live Fit’s Local fitness ministry and exactly how I will utilize my training certification when I become certified.

In the meantime here is what you can look for on Live Fit’s Blog in the upcoming months:

The strength training post I never got around to posting:P

New exercise moves to integrate into your routine, fitness tips

Workouts: strength training, cardio and the importance of flexibility

Tips on having a fit and healthy pregnancy

Healthy recipes, tips on eating

Canning 101 – How to effectively can and put clean food away to eat all year long

Money saving tips in fitness and on groceries

Random posts on life as a real life mom and wife

The direction of Live Fit’s Ministry, this blog, and how I will use my training certification

I am looking forward to training our bodies in both the physical and the spiritual together! Here is some encouragement as I have been anxious and nervous over these last few months:

” Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Phillippians 4:6-7

Blessings, Michelle

How Much Sugar are you really Consuming Each Day?

Hey Live Fit

About a month ago we were blessed to work with Certified Personal Trainer Sonia Maranville. Sonia gave us a booty kicking kickboxing workout and shared some astonishing information on America’s sugar intake. We are going to be meeting with Sonia again on March 13th and 27th if you missed our last meeting and want to join! Check our Meeting Times tab or message me for more information.

I thought this information really correlated with our eliminating 1 bad habit and adding a good habit in its place post: https://livefitwomensfitness.com/tag/eliminate-the-bad-add-the-good/ How is that going for you ladies? For me it’s still been a struggle. I was having energy highs and lows during the day and realized it was due to consuming too much sugar. I have cut out a good deal of sugar and am feeling a lot better. I substituted packaged oatmeal for homemade, sugary snacks for triscutts and in the evening have been giving up eating after 8pm which at first seemed hard but know I’m realizing it was pure boredom that I was eating out of. I am craving fruits and vegetables much more than sweats these days and am loving it! Please reply all let us know what you cut out and added in its place. Maybe for you it was turning negative thoughts into a more optimistic attitude, Let us know!

This article was written by Sonia, Owner of Sonia’s Fitness Training. She is a Group Fitness Instructor and Certified personal Trainer through National Exercise Trainers Association (NETA). She has been in the fitness industry since 2005. You can find her at:  www.soniasfitnesstraining.com

Sugar, How Sweet it is…Or is it?

Do you ever have a hunkering for something sweet? Do you think about it all day until you satisfy it? After you find something sweet do you feel a rush from the sugar, almost euphoric? Research shows that a high intake of carbohydrates, including sugar, releases feel food chemical in the brain called serotonin. Then within an hour of eating the sugar you start to crash and feel tired, fatigued, and lethargic and grab another piece of candy or something.

Maybe you’re sitting there thinking “who cares, what harm can a little sugar really do to me? Cravings, binge eating, weight gain, and heart disease are just a few problems that sugar can cause when eaten in excess. It also causes an increased risk for type 2 diabetes, elevated triglycerides, and low HDL (good) cholesterol levels. It has also been linked to depression, migraines, poor eyesight, autoimmune diseases such as arthritis and multiple sclerosis, gout, and osteoporosis.

Twenty Years ago the average person consumed about 25 pounds of sugar per year. According to the USDA, today the average American consumes over 135 pounds of sugar a year. That’s about 22 teaspoons of added sugar daily, the equivalent of 350 calories which means over 8,000 teaspoons a year. That’s double the recommended amount. The American Heart Association recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake. That’s about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. One 12 ounce can of regular soda contains 8-10 teaspoons of sugar, and a glazed donut contains 6 teaspoons. At least half of the sugar we consume comes from high-fructose corn syrup found in fat-free foods like ketchup, teriyaki sauce, chocolate milk, cookies, cake, ice cream and cereals. And even when you think you’re eating healthy foods, like yogurt and instant oatmeal can pack as much as 20-30 grams (5-7 teaspoons). Wow looks like we have some work to do!

4 Ways to reduce your sugar intake:
1. Only drink water and milk. No sugary liquids, including juice.
2. only eat sugars that have fiber (ie fruits). This will slow down he breakdown of sugars and cut out the unhealthy sugary treats.
3. wait 20 minutes for a second portion. A second portion only doubles the sugars you ate for that meal. You might not even want it!
4. Exercise. It improves skeletal muscle insulin sensitivity. And if exercise is done after you eat sugar it makes fructose less toxic therefore improving liver insulin sensitivity.

Taken from the UCSF Watch Clinic Lifestyle Intervention.

The attached picture is from an exercise we did with Sonia. We measured out the sugar consumption for all the meals listed next to the glass mugs. The first day is the American Typical day of Sugar, The second day is the Healthy day of sugar and the last day is the Ideal day of sugar.

Thanks Sonia, What a great visual exercise that helps us grasp how mush extra sugar we are consuming and not even realizing it.

Blessings Ladies, Michelle

Love Your Body Month Recap

As this month is coming to an end so quickly. I thought I would throw up a quick recap of what we talked about this month! If you have an exercise routine, post idea or question please feel free to comment. I want this blog to be a place were you can come and learn how to live both a physically and spiritually fit life. If you are making that choice to live a fit life both in the physically and spiritual I think it’s important to seek knowledge in both departments and a lot of times they work hand in hand and that’s what I love about fitness for our body and spiritual fitness for our hearts!

This concept of Love your body is so broad. It could boil down to so many different area’s in your life both physically and emotionally. Whatever your struggle I hope that your were really able to work on these area’s and when I mean work I mean gradual change.One day at a time. I think sometimes when we try to change area’s in our life we try to change too much to fast. It’s not something that is going to happen over night but over time if you really focus on Loving yourself as God loves you will be radiating a love for not only yourself but those around you. (We will revisit one topic in March about last weeks post (eliminating one bad habit and adding a good one in its place). Don’t worry I haven’t forgotten keep up the hard work ladies! We are in this journey together to help each other live both physically and spiritually fit lives!

Matthew 5:5 ” you’re blessed when you’re content with who you are-no more, no less. That’s the moment you find yourselves proud owners of everything that can’t be bought.”

The bible affirms self-acceptance by exhorting believers to love others as themselves. Matthew 22;37-40 “Jesus said unto him, thou shalt love the Lord thy God with all thy heart, and with all my soul, and with all my mind. This is the first and great commandment. and the second is like unto it, thou shalt love thy neighbor as thyself.”

The bible teaches that when we genuinely open our hearts to him, God accepts us just as we are. And, if he accepts us-faults and all-then who are we to believe otherwise? God Loves us and wants the best for us, He wants us to live a healthy lifestyle. We can start this journey today, remind yourselves daily of the benefits you will earn when you start loving your body and establishing healthier habits and thoughts.

Reference-Food, Fitness and Faith for Women

Week 1: Being content where you are physically, building confidence and tapping into Christ strength your goals won’t seem too far off.  You will begin to build the confidence you need to become stronger not only physically but spiritually.

Week 2: This week we are beating perfectionism. Perfectionism is our enemy and Christ wants us to know that he didn’t create us to be perfect but holy and blameless, and wonderfully made in his image.

Week 3:Step 1: identify what is draining you,Step 2: come up with a plan of how you are going to eliminate this habit,Step 3: adding in a good habit

Blessings Ladies,

We will revisit Week three in two weeks! Keep working on eliminating the bad and adding one good habit in its place.

Free To Be Me

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I was driving just this last week and this song came on the radio. It caught me at a moment were I was feeling a low and imperfect on so many levels. It was one of those God moments were the lyrics just set my soul at ease.

At twenty years of age I’m still looking for a dream
A war’s already waged for my destiny
But You’ve already won the battle
And You’ve got great plans for me
Though I can’t always see

Cause I got a couple dents in my fender
Got a couple rips in my jeans
Try to fit the pieces together
But perfection is my enemy
On my own I’m so clumsy
But on Your shoulders I can see
I’m free to be me

When I was just a girl I thought I had it figured out
See my life would turn out right, and I’d make it here somehow
But things don’t always come that easy
And sometimes I would doubt, oh…

Cause I got a couple dents in my fender
Got a couple rips in my jeans
Try to fit the pieces together
But perfection is my enemy
On my own I’m so clumsy
But on Your shoulders I can see
I’m free to be me
And you’re free to be you

Sometimes I believe that I can do anything
Yet other times I think I’ve got nothing good to bring
But You look at my heart and You tell me
That I’ve got all You seek, oh
And it’s easy to believe
Even though

Oh, I got a couple dents in my fender
Got a couple rips in my jeans
Try to fit the pieces together
But perfection is my enemy
On my own I’m so clumsy
But on Your shoulders I can see

I got a couple dents in my fender
Got a couple rips in my jeans
Try to fit the pieces together
But perfection is my enemy
On my own I’m so clumsy
But on Your shoulders I can see
I’m free to be me
And you’re free to be you

More lyrics: http://www.lyricsmode.com/lyrics/f/francesca_battistelli/

We all have dents in our fenders and rips in our jeans. God is helping us put the pieces together and he wants us to be the best version of ourselves, spiritually and physically.

Love Your Body:Part 3

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You heard me right last week it is elimination time! Are you feeling drained, wore out, like you can barely make it through the day?

Take a look at your current life circumstances. Just take this week to evaluate exactly where and what this drainage is a result from? Maybe it’s the foods you are eating, maybe you aren’t drinking enough water, maybe you haven’t made it to the gym for a while, too much coffee, too much time on facebook or watching tv.

Whatever it is for you be aware of your daily routine and keep a lookout for these draining habits. Write a few down or type them in your notes in your ipad or kindle (a place that you frequent often).

Once you have identified the one that is the most physically and mentally draining. Take a few steps to eliminate it from your life.

I’m not saying this will be easy but if you just first focus on eliminating one bad habit and adding a good one in its place overtime this concept of taking away unhealthy habits and replacing them with healthy habits won’t seem like such a huge unachievable task.

From experience when I would try to add new healthy habits and eliminate bad ones I would set myself up for disaster and a feeling of unattainable goals. I was trying to change too much at one time and it was unrealistic. This is honestly were I would just give up and slip right back into my unhealthy habits. Don’t set yourself up for failure with these huge expectations of yourself.   I told myself one day at a time. One small change at a time and as time moves on I was beginning to feel healthier and living much healthier.  (This concept really could be applied to all different areas of your life whatever you may be struggling with).

Step 1: identify what is draining you:

For me it’s eating after 8pm specifically sweets, I know that I’m not even hungry but eating out of boardroom and should be grabbing a glass of water instead.

Step 2: come up with a plan of how you are going to eliminate this habit:

Find an accountability partner, a friend that you can call or even your husband when you are feeling those weak moments that you can depend on that will tell you the tough stuff but totally out of love and wanting you to be successful in eliminating the bad and bringing in the good.

Usually in the past when I have tried to eliminate late night eating it was my husband. He tells me no you know you don’t want to do that and usually just leaves it at that. It reminds me that ya, I did ask him to help me be accountable  and told him to stop me so I can’t really get mad at him for something I asked him to hold me accountable for:)

Step 3: adding in a good habit:

For me it’s drinking a glass of water

Trying to establish this repetition for three weeks straight to create a norm in your life and establish the new healthy habit. would love to hear your success stories 🙂

I came across this verse and it reminded me that what I take in can affect my outpouring of what comes out on the outside, which reminded me of the whole love your body theme this month: ” what? Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.” ( 1 Corinthians 6:19-20).

Happy elimination time!

Blessings, Michelle

Love Your Body Month Part 2: Beating Perfectionism

 How Is love your body month going? Have you really been finding the contentment with were you are at currently? When I hit those imperfect lows this past week, I often felt The Lord reminding me I have a purpose and that is to run the race he Has set before me with endurance. If I want to run this race I really not only love my  body unconditionally but find contentment in those low imperfect moments.
Perfectionism is a weakness that I have truly struggled with for years. As my kids get older and we become increasingly busier, I have learned to really let of things to the point were I am able to find contentment in moments of total chaos. I have learned that a 20 minute workout is better than no workout at all on days were I am pressed for time but feeling that I need more. I can finally leave the house a hot mess and not worry. God has granted me grace and really shown me how to  live fit but not to the point that it becomes extreme and controls my life. For that I am thankful.
Psalm 19:12-14 “Who can understand his errors? Cleanse me from my secret faults. Keep back your servant from presumptuous sins; let them not have dominion over me. Then I shall be blameless, and shall be of innocent great transgression. Let the words of your mouth and the meditation of my heart be acceptable in your sight, O lord, my strength and my redeemer.”
We are our own worst critics! As you start to see a change in attitude and I have been really focusing on contentment it helps me love my body and the current season of life I am in. It helps me tackle that next obstacle. Last week we focused on finding love and contentment for our bodies and the stage of life we are in. This week we are beating perfectionism. Perfectionism is our enemy and Christ wants us to know that he didn’t create us to be perfect but holy and blameless, and wonderfully made in his image.
Next week we will Focus on 1 thing you want to eliminate that leaves your body feeling drained and one thing you can incorporate into your life that promotes energy and healthy living.
Blessings,  Michelle

Love Your Body Month

Live Fit’s first post and first challenge

January has come and gone so quickly. How did it go? Did your motivation continue or did you start to loose sight of the goals and allow distractions to set you off track?

A few of my goals: To drink less coffee this year,read my bible everyday, to make more time to listen to God

Whatever your goals may be: to eat healthy, to workout more, to just maintain your current fitness level, to run a half-marathon, spend more time in the word, use God to help you keep sight of these goals.

I sit here thinking of my goals and find myself always wishing for more. wether it be financially, spiritually,socially, wanting to be in better shape and I ask myself why can’t I just be content with what God has blessed me with right know right here? Why is this so gut-wrenching hard to find contentment ?

I honestly think in the American fast paced life of go. go. go. we can’t even find a starting place we can’t even be content for one millisecond. I honestly think back to many of my journey’s of trying to loose my weight or times where I was just trying to get back into shape and was upset and disappointed in myself. Why couldn’t I allow myself to feel content in this moment, and allow myself more time to know that If I kept God in the forefront of my mind and goals, that things would fall into place.

I came across this verse Phillipians 4:11 “Not that I speak in regard to need, for I have learned whatever state I am, to be content.”

This put it in total perspective for me. “For I have learned whatever state I am, to be content”. God wants us to be content if we are 5lbs from our goal weight or just starting out a healthy eating plan.

He wants us to Love our bodies to be content with the amazing people he has created us to be! If we find that contentment in the hard times, trials and seasons of our lives and we let him know our requests he will grant us that peace that surpasses all understanding. He will give us the strength to stop wishing on our goals, but to get up and to accomplish them using his his help

I present this challenge to you wonderful ladies: Our Febuary Challenge is to Love our Bodies! To often we are always wishing away our hips, wanting that six pack, and the list goes on, on.  Today make a pledge to Christ and each other to unconditionally love your body this month. Being content where you are physically, building confidence and tapping into his strength your goals won’t seem too far off.  You will begin to build the confidence you need to become stronger not only physically but spiritually.