Where does the weekend go seriously? Well I have really learned the hard way in the past. Working out hard and putting in my hours and not seeing results. That is when I realized how much diet and fitness work together. Our diet is just if not equally important as our fitness regimen. You want to be rewarded for your hard work by seeing results. Thats when I realized that my mom was right, It has to start with a healthy breakfast. Not with somedays, everyday. Consistency here is the key. Eating a healthy breakfast is the basis of any good and healthy routine in life.
If you have kids, or a crazy work schedule, believe me I get it. It’s hard to plan out your meals and I have fallen victim to starbucks, dunkin donuts, the big breakfast (oh man it’s good), countless times because I failed to plan. I also extend out grace on certain occasions, well because come on Starbucks is a nice treat. Most days I have gotten into the routine of making breakfast that provides lean protien, fiber, and carbs out to my kids. At first it was hard, I mean MOMMY, Mom, I NEED Water, I’m hungggery, I pooped(ya, gotta love my middle child so dramatic in the morning), I just want to throw anything I can at her because I feel a bit scattered brained and then I remember, hey I have to feed my kids healthy breakfast too!
It was also overwhelming to me when I got online to find out healthy idea’s that I could make quick for my husband and kids. I get asked a lot at the gym about my diet so I thought I would share breakfast on most days and my oatmeal trick with you:0
A few Tips why breakfast is important:
1. Eating breakfast starts us off on the right foot, helping us make better choices throughout the day
2. By skipping breakfast to cut back on calories, it could cause you to over eat at other meals
3. It helps balance your fitness regimen by fueling your workout
4. Helps control your hunger and keeps you from reaching an unhealthy mid-morning snack
A few things to incorporate with your breakfast:
1. Lean protien-holds you over longer and helps you feel full until lunch (eggs have the highest quality of protien-grab an omelet instead of a bagel!)
2. Fiber- helps digestion, decreases cholesterol, controls our blood sugar, and helps with weight loss
3. Complex carbohydrates- whole grains, veggies, fruits are high in essential vitamins and minerals. They contain fiber and polysaccharides(which require more energy to digest and are released into our blood stream slower). (USDA recommends 55-60% of our total caloric intake be from this form of carbohydrates). While only 10% is coming from simple carbohydrates. These are refined sugars, table sugar, low nutrient density food, honey, corn syrup.
We usually have this variety for breakfast:
chobani yogurt w. peanut butter and honey 100% whole wheat toast (smoothie mid-morning)
Malt o meal w. peanut butter and honey 100% whole wheat toast (smoothie mid-morning)
Omelet w. butter 100% whole wheat toast (smoothie mid morning)
Oatmeal w. nut mixture and a pinch of brown sugar (smoothie mid morning)
Below is a picutre of how, (If I know the week is going to be hectic) I store my oatmeal. I make a big batch on Monday and then I pull it out throughout the week warm it up and add some brown sugar and nuts. The kids love all of this!
Please share your idea’s below, on our Facebook page, Instagram, or twitter. I love getting new ideas and it’s healthy and good for our bodies to change up the foods we eat. #livefitin2014
Hey live fit,
This is anther one of my go to moves. A cutesy squat with a lat row. Working the Glute muscles and lat muscles In the back. It’s great to alternate sides and get that heart rate pumping.
If you want to modify here: quarter squat or just take out the lat row.
If you are looking to tone 12-15 reps, 3-4 sets, if your weight seems light the last 3 reps of your last set then maybe it’s time to grab a set of heavier weights (3-5lbs).
Fit tip:machines in the weight room are great. Free weights give us the opportunity to use weights more functionally as we would doing our daily activities. They also are a great way to increase your heart rate.
Good Afternoon Fitness Friends,
Here is our second segment on Why Weights? if you didn’t get a chance to read our first segment on weight lifting it covered the benefits of why lifting weights is so important to incorporate into your fitness routine. Today I am going to talk about some resistance training guidelines.
Resistance Training Guidelines:
1. If you are new to weight lifting, find an experienced friend or partner that can offer feedback, assistance, check your technique and help keep you motivated.
2. Select a minimum to 8 to 10 exercises targeting major muscle groups
3. Training each muscle group for 2-4 sets and 8-12 repetitions
4. If you are just beginning a workout routine ease into it with 1 or more sets of 10-15 repetitions for the first month really focusing on your form and postural alignment
5. Resistance training for each major muscle group should be performed 2-3 days per week on nonconsecutive days, separated by at least 48 hours
6. Use a full range of motion
7. performing each exercise in a slow, deliberate and controlled manner.
8. Don’t hold your breath! Here is a great article explaining how to breath during exercise from Spark People.com and it also has some great video demo’s with different exercises explaining when to inhale and exhale during weight lifting. Breathing During Exercise
Reference-NETA Fitness Professionals Manual
What is postural alignment? Postural alignment when we are focusing on good posture. Our Chin is up, shoulder blades nice and tall, and abdominals are compressed. Our feet our hip width apart, weight evenly distributed on each foot. Postural alignment is important in preventing injury and making each exercise effective.
What is full range of motion? Range of Motion
Resistance Training during Pregnancy helps women from loosing muscle mass and here are some safe exercises that can be performed: Bicep curls, shoulder raises, chest press (back supported, on an inclined bench), triceps extensions, and leg lifts.
Blessings, I hope this information will help you on your fitness journey. Find a friend, keep good form and postural alignment, remember to breath, make sure to rest and exercise each major muscle group on nonconsecutive days and next week I will write on how to formulate a exercise routine that will target the major muscle groups.
Greetings Fitness Friends,
If you would have asked me six years ago if I liked lifting weights. I would have had to tell you occasionally. At this point I would lift here and there and mostly pound the pavement or my treadmill everyday. I would be getting in anywhere from 4-6 miles per day.
It wasn’t until the birth of my first daughter that I was struggling to get back to point A. I kept trying the things I knew had kept me fit in the past and they just didn’t seem to work like they once did. I was flat out discouraged. I began reading, researching, and understanding why it is so easy for people to become stuck in a workout rut. I understood why it was easy to give up and become complacent both physically and spiritually throughout life. If you are currently feeling like this, you aren’t alone and I want you to know that part of the process is believing in yourself and starting with small steps. Don’t let the big picture overwhelm you.
New Years hit that year and I was ready to make some changes. I had a one year old and I was ready to feel good again. To have energy and to live with purpose. I wanted wear something besides the same two outfits I had worn all year!
My husband started giving me some pointers. He encouraged me to start lifting more and I did. Over the past six years I have read and learned so much about the bodies response to weight training. Over the past six months I have especially realized through becoming a certified personal trainer that it is a major component of any workout regimen.
Today I am going to just give you the benefits of why weight lifting is so important:
1. Increases lean body mass, resulting in improved body composition and resting metabolic rate
2. Improves coordination and balance
3. It strengthens muscles and joints so that you can increase the intensity and duration of cardio-vascular work
4. Increases bone density, reduced risk of osteoporosis, musculoskeletal injuries and hip fractures
5. Enhanced athletic performance and functional capacity to perform activities of daily living
6. Reduces back pain
Pregnant women: It can help prepare you for childbirth, help you recover your pre-pregnancy weight, strength and flexibility levels.
The above is taken from:
National Exercise Trainers Association The Fitness Professional’s Manual 3rd Edition
Strength Training for Women, By: Joan Pagano (One of my Favorite Books on Weight Training)
This is a pretty meaty topic. Look for Part’s 2-4 of the Why Weight’s Series over the next three weeks on Live Fit’s Blog.
This information can seem overwhelming, small steps. Small steps are rewarded in both our physical and spiritual walk. The changes you start today on your spiritual and physical walk are an investment in yourself.
“But you, Take Courage! Do not let your hands be weak, for your work shall be rewarded!”
2 Chronicles 15:7
The Lords rewards us for our faithfulness. Physically as we take charge of our physical health we begin to see results on the outside. While on our spiritual journey it’s a matter of the heart and letting God in to help us when we become discouraged in knowing we can’t do this alone and we need him in this life.
Blessings Live Fit,
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?
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