Category: Fitness

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Fitness and Health Mealtime Monday

How my family went clean

 

clean-eat

It was like I was in a Movie….

The most amazing thing happened the other night at dinner my kids fought over the last brussel sprout did you read that correctly my kids fought over the last brussels sprout. Two years ago that would have never been the case. After a long road, my girls try new things every other week willingly. They look forward to baking new goodies to try and have mostly adopted a healthy lifestyle. Don’t get me wrong they’ll still welcome without hesitation a Happy Meal but from a recovering drive thru junkie family. Always driving around. Going places and never enjoying what was in front of them.

Got to make some changes….

About two and a half years ago I decided to try to change our processed food lifestyle into a “clean eats” lifestyle. I probably got it from a blog post or Social Media. At first, I tried to try it on my own, but then I was invited to a meeting. I was introduced to information about GMOs, wheat, corn and soy mayhem. I left the meeting wanting to feed my family better and putting my foot down. We didn’t go cold turkey, but there was a drastic change in our shopping and meals. I stopped using helper sides: mac and cheese, rice sides, pasta sides; Anything that came preseasoned; canned goods, baking mixes. All donated or thrown away. That left me with food that you had to prepare every meal from scratch.

Homemade meals every night without my “just add water” side was an overwhelming task. I tried a few different methods of meal prep too and then I found a system that works for me. The more I became fluent in processed free, clean eats that took less than 30 minutes it became easier.

cleaneats

Not keeping it 100%

Now I tell people we are about 85% clean that leaves 10% “real ingredient” processed and 5% junk. What I would define as real ingredient junk, are foods that are processed in a kitchen other than my own but has real ingredients. I buy pasta, rice, quinoa, oats, dried fruit, nuts, etc. I also buy chips, crackers and frozen pizza for my kids and husband. We’ve come a long way from our old diet and are still progressing forward.

The 5% junk those are McDonald’s Happy Meals, donuts from D&D ,birthday cake, icecream, and a Philly Pretzel is my middle diva’s weakness. We live by an 80/20 rule trying to honor our temple but living in grace. I know that eventually, we will be fully clean. My girls can’t even eat school lunch anymore because it makes their stomach hurt. Treats and desserts last longer in my house now too. When I do bake, I try to use natural sugar such as date paste and raw honey. I will also use pure cane sugar, but either way treats last longer.

So, as I watch them fight over a Brussels sprout (I’ll have to make more next time). I am so grateful that I learned how to honor my temple better and my family initially rebellious and unwilling came around and preferred a clean lifestyle too.

cleaneats

Four ways to get your family on board with a clean lifestyle
1. Pick 5 have them pick five processed foods they can’t live without (french fries and frozen pizza is ours) Although, once in a while I get away with homemade french fries.
2. Family favorites try to make family favorites healthy and from scratch. Your rendition probably tastes a lot better than Stouffers.
3.Meal Prep & Plan You don’t have to precook all your meals. I don’t! I make a list for the week compare it to our schedules. I like to preseason and label the meats and freeze. That way it’s defrosted, bake, grill, whatever and mostly prepped. Vegetables cleans and bag in advance. I don’t cut mine, but they are washed, dried and stored, or you can make everything in advance, freeze and have ready to thrown in the oven. Whatever is going to prevent you from stopping at the drive-thru on the way home or grabbing a precooked processed meal.
4.Slow down so you can speed up. Going cold turkey will cause your family to revolt and not adopt. Ease them into it and give them grace. They didn’t decide to change their lifestyle mama ( or daddy) did so they may be slow to adopt. They will fight you, stay strong and just try to make fresh alternatives. The younger they are, the easier it is, but eventually everyone will feel want to continue to feel better and hopefully they’ll be fighting over Brussels sprouts too.

Are you trying to eliminate processed food from your diet? Did you already? How?

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Fitness Workout Wednesday

Controlling the Wave

Disclosure: I was given free product and small compensation in exchange for a blog review. Although, I have received free product that does not effect my opinion. If I hated it I would tell you. My Full Disclosure Policy

I am in love!  As you already know I am a big fan of functional exercise training. It just makes sense to me for people to build up their body for their future self.  Functional exercise training does just that it helps you function better.  I aspire to be a Senior Fitness Trainer and Instructor. I am studying for my Certification in Functional Training and plan on using it daily to train my Senior clients.

Usually, it requires stability as well, I have discovered a welcome addition to your training. I have never had to focus on my moves and was never more aware of my core.  What I also love is that I am working my abs without the crunches and all who know me know I don’t do crunches. Utilizing the Inertia in the Surge Dynamic Fluid Resistance  leaves you no choice but to use more muscles in simple movements than you would with your typical barbell or dumbbell.  Have you ever heard of Inertia training?

Fitness Geek Dreams

Inertia by definition means,” a property of matter by which it continues in its existing state of rest or uniform motion in a straight line unless an external force changes that state.”  I always think of it as a seesaw or in this case think of those little Batons with the glitter in them. As you tilt it one way, all of the water (and the glitter) goes to the same side as you lean. To keep the tube filled, you must balance it on both sides.

Now let’s use that concept; add a handle and throw in some standard functional exercise moves and you have what Hedstrom Fitness refers to as Dynamic Fluid Resistance.  The Surge is a fantastic full body tool to help you work out any area. The Surge is a new, innovative resistance tool to help take your regular workouts to another level.

Dynamic-Fluid Resistance

When I got the Surge the Fitness Geek in me came out because the science is fascinating when it comes to training with inertia resistance. It is a hollow cylinder with either two sets of handles one to place your hand either “hammer curl” style the vertical handles or simple horizontal handles so you can hold it with your palms facing down in the large Surge. There is also a more compact version that has only one set of handles. You fill the apparatus with water up to the designated weight class. I suggest when trying it got 5-10 lbs lighter than you are used to the beginning. As you move the Surge the water inside moves around make the motion no longer static but dynamic. This inertia resistances offers a different challenge to your joints and makes you activate your core to control the uncontrollable water. That is why I have to focus each move requires my full attention. It’s kind of like mom life right, everything is constantly changing, but when we focus and stay in control we can get things done.

 

The Surge is great to grow with your strength too. Filling the hollow cylinder with water; as your strength improves you can add more water to increase your resistance. Making the Surge very adaptable, portable and for every fitness level. I am sure you are familiar with other concepts of inertia resistance currently, things like “battle ropes,” chains, sandbags, and slosh pipes are devices used to cause inertia and a different kind of resistance other than your established barbell and dumbbell. Unlike, the Surge these forms of resistance don’t work with movement pattern the same and joint stress is higher.

5 Benefits to Training with Dynamic Fluid Resistance

  1. Fat Blaster. Dynamic Fluid resistance is a great option for people seeking to burn fat and boost metabolism efficiently because it is a full body exercise that improves strength and endurance.  A 30-minute session with your Surge will have you pouring sweat, increase heart rate and building muscle while blasting fat.
  2. Focus on movement patterns. Using Dynamic Fluid Resistance your focusing on the specific movement patterns rather than an emphasis on an individual muscle. The continuous flow of the water allows you to use several muscles at one time.
  3. Posture. We sit a lot as a society, sitting for hours a day cause muscle imbalances as well as posture issues.  Through strengthening weakened muscles, you can improve your posture and correct muscle imbalances.
  4. Core Stability. According to Hedstrom Fitness, “By enhancing the stability of the core and the specific joints required to stabilize a movement, more efficient movement can be produced at the joints needed to be mobile to execute a task as the agonist, antagonists, and stabilizer muscles function in a more organized and synergistic fashion.”  Huh?

 My building up your core muscles and other joints that help you move better through using the Surge you increase those muscle as well as others that help it better so that it can be more productive.  I hate doing traditional ab workouts which are why functional training appeals to me because I work those muscles at the same times as I am working others saving me from getting down on the mat and complaining with every squeeze.

  1. Muscle Definition. Everyone one loves the idea of looking more defined.  Dynamic Fluid Resistance is an excellent exercise modality to help you achieve the definition you are looking for but it is less stressful on your joints than traditional weight lifting exercises, and the Surge can be taken anywhere and conveniently used at home.
  2. Stability. I don’t think people realize how important it is to work on your stability.  Having stability keeps your face looking pretty and your body out of the cast.  As you, age a tumble from a misstep can easily be avoided if you continually work on your Stability endurance.  With the Surge, every workout includes flexibility, mobility, core stability, balance and strength training principles challenging your body in all areas and keeping it active, strong, healthy and energetic body.

Dynamic Workouts

I love my Surge and will be including it in my Figure Competition prep workouts. I would love to do all my training in the gym, but unfortunately, my mom life won’t allow that time to me.  I like being able to quickly pull out my Surge fill it to the resistance I need and get a Total Body Fat Burning workout in 30 minutes.  That is enhancing my stability, mobility, core and strength all in one session.

If you think you want to try to control the wave and add Dynamic Fluid Resistance to your workout  Surge/Kamagon products has a special discount for 25% – it is  www.HedstromFitness.com/sweatpink USE COUPON CODE SPHF25 and is valid from Friday, 1/20 until 2/28. It can be used by anyone in US / Canada.

Now is the time to grab yours in your favorite color and get your sweat on.  Surge has some great videos on their site to get you started and I have found a few moves that I have been doing at home.

Do you include stability training when you do your workouts?

 

 

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Babies christian mom Faith & Self Care Fitness Fitness and Health Self self-care Weightloss Journey

5 Habits Mom’s do to derail progress

mistake

I made a delicious, nutritious, and fat loss friendly meal for breakfast. Nothing extravagant Apple Chai (Sugar Free) Oatmeal and Hard boiled Eggs.  Something very simple after an intense workout. Ate my serving, that was measured out and a perfect portion, then I did the unthinkable. A habit that I have had since my lil diva’s started eating table food. I am usually mindful but you know how things go, sometimes you slip back into old habits. So, what did I do that is so heinous? As I am clearing the table, I…..yes, I did it. I scarfed down the leftover food from my littlest diva’s plate. (The horror-insert scared emoji here) I went from being completely satisfied with my meal, portion, and calories being in a healthy range. To the feeling of being stuffed and adding probably a good 100-200 calories extra to my meal, (maybe less) which I can’t totally calculate because I didn’t measure out my child’s leftovers. Now, am I going to totally freak out and do more pushups, jumping jacks, and burpees. Um, no I am way to worn out for that. Thank God there is such a thing as grace. But, I am going to be mindful that these bad habits although innocent is little things that make it harder for me to get to my goal. A healthier, physically fit body. That I work very hard on 30 minutes a day 4 days a week. While doing dishes I was thinking, “I know other mother’s do the same thing but I wonder how many innocent habits do we do that hamper our progress?” I came up with five and I would love for you to add more that I don’t think about and maybe not even aware of that these little nuances exist. Pointing them out will help us to stay focused and not derail our hard efforts. Time and pushups are very valuable things to me and if I can reduce both that is a good thing.

Derail

5 Habits Mom do to derail progress

  1. Eating remaining food off your children’s plate. Let’s start with today’s offender. I try to be mindful of this but being the overseer of our food budget and working hard to provided nutritious meals for my family. When I see perfectly good food on its way to the trash my first instinct is to just eat it. You know the saying, “there are poor children starving in Africa.” My instinct to save the waste is counterproductive to my goal to live a healthier lifestyle. Those little bit of calories can add up, considering you feed your children 3-5 times a day. A great solution is to serve your children less. They can always get more and that way they are not wasting as much food and you are not adding to your daily intake by saving food from the trash.
  2. Not sitting down to eat. Again, most of these are just going to be my confession. Up until recently especially in the morning before school. I would eat on the go and have my children sit at the table for breakfast, lunch and I usually sit down during dinner. But, sometimes I am trying to throw something in my mouth and tackle, chores, phone calls, or something while I have them sitting there quietly (somewhat) eating a meal. This too allows you to make poor food choices, portion control and just add unnecessary stress. Sit down, chill, enjoy the meal you have prepared and take a little time out in your day to talk with your children. Teaching moments of “abc’s” or just to sit for 10-20 minutes. This can help reduce your stress which helps reduce your cortisol so, it’s a triple win; Stress reducer, nourishment and calorie control.
  3. Don’t drink enough water. I am in that weird mom stage, I am either on the go with my two older school age children or I am on alert with a very curious toddler. Regardless, I am not attentive to my own needs most of the time. Somedays, I am just on auto pilot getting through the to-do’s of the day. We are supposed to drink half our weight in ounces of water. If I am conscious I am doing that but that requires lots of fill ups and lots of pit stops, if you know what I am saying. But, proper hydration is key to good nutrition so it is something that must be added to the to-do list until, it becomes a great habit.
  4. Don’t make time to workout. Again, this was a mistake of mine. So, beginning of 2015 I had the best intentions. Gym membership, resolution motivation and a 6 month old baby and two active lil school aged divas. My husband works most of the time so, although I intentionally signed up with a 24-hour gym I never seemed to make it in there at all within 24-hours. I am just hanging on by a prayer after 8 pm when my husband usually comes home during basketball season, so night time workout don’t work. Although, I get up at five in the morning for devotion. The idea of getting up at 4 am to devote and then workout seemed like pure insanity to me. I think it would be safe to say that as a mother we do not always prioritize ourselves in life. That is a mistake. We need to take care of ourselves. Physical inactivity leads to so many things that cause us to poorly do our job. Small things like lack in energy, poor immune system; To big things like stroke, obesity, diabetes and other life threatening ailments. We must be active for at least 150 hours per week according to the American Center for Disease Control, however you break that down in your week. It’s a must! So, not adding your time to devote (I find that essential in self-care and honoring your temple) and exercise is a major no, no to weight loss and a healthy lifestyle.

Deuteronomy316

5. Rely on your self.

How do you do better?

The second best thing I ever did for myself was canceled my gym membership, invested in weights and found an awesome workout that could be done in less than 30 minutes.  It has double the benefits of going to the gym, an hour of cardio, or an hour workout DVD. If you have an hour of to devote to working out make sure you schedule it in and pop in that DVD. Whatever you do get your 150 hours a week in any way that you can. With kids, without kids but just honor your temple with intentionally avoiding habits and mistakes that you have become accustomed to. I know that I am doing it and although the journey is not as fast as I like, “if I stop now, I will soon be back where I started, 40 pounds heavier, 56 more inches wider. And when I started, I was desperately wishing I could be where I am now.”

The best thing that I did to help me see my mistakes and have strength to change them was bring my goal to live better and healthier to God.  After trying too long and too hard I gave it to Him and He has helped me overcome so much. Even though old ugly habits will rear there heads. I was able to instantly recognize it and now will make a conscious effort to overcome it.

Be strong and courageous! Do not be afraid of them! The Lord your God will goes ahead of you. He will neither fail you nor forsake you. Deuteronomy 31:6

I know I am not crossing a river to go into warfare but I am going into battle with my own sinful nature. And the ways that I have become accustomed and where I am trying to do better in my life. So, get out there and honor your temple better.  What mistakes or habits do you have that are derailing you from honoring your temple better?

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Fitness and Health Product Review Product Reviews

My Must Haves of 2017

Just a few Must Haves for the New Year

So, you’ve got your planner packed in your meal planning bag as you just strapped on your fitness tracker and ready to tackle your day with your new protein shaker (with protein in it) and 64 ounce water bottle to wash down your salad and chicken breast that you’re going to devour because it’s the New Year and you’re ready for this New You to emerge in the next two weeks, right? Am I exaggerating? Just a little. It has come the time of year that I love the enthusiasm and energy of people making a really effort to stick to their resolutions but I think people miss the mark and don’t adequately prepare. They’ve been watching their social media feed of all the things that they really need to be fit and healthy and don’t really need any of this stuff to be fit and healthy. I’ve put together a few must haves that I will be using this year to keep me focused and on track!

Last year this time I was ready! Ready to really give this getting fit thing my best effort. After many months of trial and error I realized the things that I prepared for and the actual stuff I needed would be just that trial and error but I have a few tips and suggestions; 5 Things that I found and Love in 2016 that I will be taking into 2017 with me are:

  1. What’s in the bottle counts!

In 2016, I discovered that I had a wheat allergy. Since being diagnosed with a wheat allergy and learning I have learned that skincare products contain wheat, who knew? So, I need to avoid those things and applying them to my skin.  I was at the Gluten Free & Allergy Friendly Expo and met KissFreely .  Kiss Freely products does not contain 8 of the major allergens and more.  Then I discovered there AMAZING KissFreely Body Butter! Did I say it was amazing? It is amazing.   Whether you have skincare allergies, food allergies or sensitivities their products can be trusted.  After trying their silky soft body butter I knew the lil diva’s and I had to try it.  Two of my daughters suffer from sever eczema and I am very leary of the products I use on them but with KissFreely I could trust the product before doing the the 3 day skin test that it wouldn’t cause a major flair up.

Flair Ups with Eczema takes moments to pop up and months to get rid of so you really try to avoid them as much as possible.  Although, I have found natural products such as coconut oil and shea butter that help I am always looking for something better or that will work season-to season. Another issue that I have is that their skincare needs change from season to season. So far, Kiss Freely has made it from Fall to Winter seamlessly and like I said feels amazing.  This is something that I must keep for my 2017 skincare needs.

2. Sometimes you need to workout anywhere!

My life is getting busier by the moment. In 2016, I went back to school to get my Fitness and Exercise Science Associates degree (which I will be pursuing my Bachelor’s in it in April.) I know I am crazy! My girls are getting older and I feel like the older they get the busier I get.  I need to be very flexible with my workouts especially since I am training to be Figure Body Competitor. (Oh yeah there’s that too).  When I first started this journey I needed the comfort of predicatability and comfort of my home.  Now that this is a lifestyle and I plan on being very active in the future Soma Sole Resistance Bands are a must have for me.  

SomaSole bands are perfect for anyone who is new to resistance training from those who aren’t. They’re great to take anywhere use anywhere and you all have seen my YouTube I love love love to incorporate in my workouts.  I am so glad that I connected with them last year at IdeaWorld! I actually plan on using these even more in the New Year while I train for my very first Figure Bodybuilding Competition. When it gets warm I’m going to be that Fit mom at the park “pumping bands”, haha! Hopefully, I’ll have a whole crew of other Fit Mom’s working with me….wink wink! I am really looking forward to adding these to my training in 2017.

3.  MomSanity Core Sliders These things are the absolute best for working out your full body! I LOVE them because they ease the stress on your joints and slide on both wood floors or carpets.  Like the SomaSole you can take these anywhere and even use them with the SomaSole Bands too! I really love them for Mountain Climbers and plank jacks those are both I used to struggle with for my knees and ankles but not anymore.  In February I am going to be joining some ladies in a  I hope you join us! Alot, of people ask me, “What makes these different from furniture movers?” The shape! Most furniture movers or core sliders are circular the triangular sliders fit anyones feet correctly and you’re not constantly adjusting yourself during your workout.  They’re actually really reasonable and worth the shipping.  if you don’t have any grab some here and join me and my #fitfriends in February on Instagram as FaithFueled™ Women from all walks of life accept the challenge! MomSanity has a Great 15 minute Core Slider video to get you started!

4. MomSanity BCAAs

I have been back and forth if I want to go Supplement free for my Figure training.  I believe that God has provided us everything that we need for our bodies but if you’re not consuming those things naturally then supplements are necessary.  The only protein I take is Collagen Peptides I don’t drink protein powders any longer.  I eat the necessary amount I need if I did there are a few that I would choose.  As for BCAAs that is something that I don’t get a lot of in my diet and feel the need to supplement.  Branch Chain Amino Acids refereed to as BCAAs is created naturally in the body but because of our busy stressful lifestyles and exercise is often depleted.  I found MomSanity BCAAs last year and it is a Must Have for me! It contains a 3:1:1 Ratio of Leucine, Isoleucine, and Valine and its made for mom’s and sweetened with naturally found sweeteners like Stevia, Erythritol and Monk Fruit and comes in Fruit Punch its tasty unlike other BCAAs I’ve had and not overly sweet.  This is a lifestyle for me and I want to be able to enjoy food without causing my body harm.  So, MomSanity BCAAs get my stamp or approval this year and will be apart of my exercise pre and post recovery. If you use promo code: 5OFFBCAA You’ll get $5 off this week and FREE SHIPPING till Jan. 9, 2017. 

 

5.ProYo

I was introduced to this yumminess the last week of the 2016 and it’s will be a fixture in my home for 2017.  My daughters and husband are icecream addicts. I am more a cookie and cake girl but they can do some damage to a quart of icecream.  ProYo is so filling the it’s a small serving size so you don’t over-indulge.  It’s prebiotics and probiotics alleviates bloating and even I can eat it. I love it because I can have a ProYo instead of a Protein Shake and get 20g of Protein, 3g of fiber, 2g of fat and they’re rich in calcium. We’ve also been make some treats with it too.  Oh and they’re gluten-free. No binders! The lil diva’s will clean their plate for a ProYo dessert and I get away with giving them a healthy treat. Comes in 4 delicious flavors! Bluberry Pomegrante which is my fave, Ed and Boo love Chocolate and Kyhia loves Vanilla and Blueberry Pomegrante. It also comes in Banana and  I made  the most yumminess Banana Yogurt Cake with. Since the family enjoys these so much this is a Must Have and a great compromise. #MomWin

There is so much out there on the market, thousands of products but these are just a few that I really believe can help you with your goal this year to live a happy healthier life!

What are some products you discovered last year?

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Fitness self-care Weightloss Journey Workout Wednesday

KerBOOMka

workout-wednesday

Another Fun Saturday

A few weekends ago, I was blessed to Dance, Exercise and Have fun for a good cause!  I love to dance! Before I recommitted to Christ, you could easily find a girlfriend and me at the club till it shut down, dancing like it was our job. I don’t mean on the pole, though; we just loved to dance. I’m not sure if it’s a Jersey Girl thing but pounding the floor in high heels is what we do around her Friday, Saturday night. I found something that takes you me back to my club days but in a healthier way that honors my temple.

Last weekend, I was invited my Fit On Purpose to attend their KerBOOMKa for Breast Cancer Event with Fierce Fitness by Tru Adams who you all know that I adore. I was fortunate to experience the creator of the Jillian Michaels Sweat Inc. TV Show phenomena, Kershel Anthony, whom exuded his own style and swag and made me eager to take the class.

Cardio Dance is Evolving

Cardio Dance has always been popular whether it was Jazzercise, Zumba, and now there are so many different variations of dancing and resistant movement. All of the unique in their way. KerBOOMKa experience was a great easy way to dance, sweat and burn. According to their site,

“Kerboomka is a new dance cardio class that is designed to transform not only the way you work out, but also the way you think about fitness.   It’s a core crunching, life-style changing, easy to learn, fun, new way to exercise through dance.  A unique mix of dance and exercise, Kerboomka gets its energy from the percussion and rhythm of popular music. Kerboomka engages your core by crunching and twisting your abs with hip-hop inspired movements.  In addition to strengthening your muscles, Kerboomka also aims to stimulate and strengthen your mind by creating a focused learning environment.”

My KerBOOMka Experience

It was a progressive dance beginning with movements working for certain muscle groups and adding on to the routine. Until you’re finally at the end with a few eight counts under your belt breathless with a sweaty brow and burning thighs to show for it. At least that was my experience and hour passed, and I didn’t realize the dozens of squats, lunges, arm movements that I had been doing because the music was fun the moves weren’t extremely challenging, and I was feeling like I was on stage backup dancing to a great choreographed routine.
For me, this is an excellent way to get my cardio in because as you all know I am a gym rat and rather lift weights then track miles any days. At least I was having fun!

Where can I KerBOOMka

KerBOOMKa isn’t in my area and may not be in your either, but you can find out and connect with Kershel Anthony through Instagram and other social media platforms. I also want to thank Fit On Purpose who is a huge supporter of mine always inviting me to new and exciting fit lifestyle events. Rhonda has been on an incredible journey losing over 100 pounds in the three years that I have witnessed her journey and still following her calling to help women honor their temple through faith and fitness.

So, do you love to dance? Dance for fitness or pleasure?

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