Category: Workout Wednesday

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Honor My Temple Prayer Challenge Weightloss Journey Workout Wednesday

Why switching to a Biblical based diet worked for me?

Changing to a Biblical Based diet

In the last few years, so many things have changed for me inside and out.  My perspective I think has had the greatest change in my life.  I think through my seeking God to help me, trusting in Him and be grateful in the moment has revealed lots.  What I think has become more than just a habit but a lifestyle change for me is eating a Biblical based diet.

Through Bible study and my own, I have researched in the great instruction book for life, the Bible.  Where all questions are answered. So, when people ask what should I be eating, drinking, shaking you can take it back to the Word.  God has something to say on that subject and I promise you Hot Pockets is not on it.

What Should I eat?

Now, grains, vegetables, and meats that come naturally from God’s earth is but we were not meant to be putting the extra additives that are added to Hot Pockets to fuels God’s good creation.  So, when flipping through the good book even if you start from the beginning very quickly after man is created he is instructed on what he can eat.

Genesis 9:3 “Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.”

Genesis 9:3 made it easy. All of those things can be found at your local grocers around the outside parameters.  I didn’t see any reference that the food that can be found in “Aisle 9” on the list.

What’s your definition of convenience food?

I don’t think that we appreciate that meats and vegetables are in this modern time prepared for our convenience. They come pre-cut meats and fish as well as pulled and washed fruits and vegetables. For most of American Society that is not convenient enough.

We now see it as a chore to take the precut meats and veggies and fruits and then prepare them.  We want it already prepared, fast, and ready to serve.  Still even with the convenience of not having to slaughter our food. We still “need” to have to be completely prepared and already cooked.

We would prefer driving up to a window, placing our request to our specific likes and receiving it cooked, hot and truly ready to eat. That was me Drive Thru Junkie and I spent most of my time in the car and very little time enjoying things of life other than my children.

29 Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. 30 And to all the beasts of the earth and all the birds in the sky and all the creatures that move along the ground—everything that has the breath of life in it—I give every green plant for food.” And it was so. Genesis 1:29-30

Then I found myself with post baby and some “extra bad decisions” weight and no one to blame but me.  I know that I needed to changes some habits and do things differently and possibly be inconvenienced.

It’s hard to eat “clean”

I remember how daunting it initially was to prepare every meal AT HOME or to have things for the girls to take to school or sports, just snacks. Making a lifestyle change meant ceasing to rely on Hot Pockets and Goldfish for food and adopting better options that God has provided.

Once I figured out a list of do’s and don’ts (taking straight from the Word) in Leviticus 11 and how to prepare it took time but I made changes.  So, that’s what I did trial and error. A few bad meals here and there that eventually became delicious and you never missed the extra additives. Meal prep and preparation was quicker. And I began seeing miraculous effects on my body that did not only involve weight loss.

7 Reason I maintain a Biblical Based Diet

  1. 1. I feel AMAZING!

    I believe it is why I have the energy to do all that I do each day and go to bed beat.  No longer the highs and lows of sugars and processed foods. My skin has also cleared up! I have not changed my skin care routine just the things I eat. I’ve gone from lots of dark marks to just a few and it’s nice to not do anything or pay anything extra for skincare just needed to eat right.  “It was written all over my face.”

    2. I know longer suffer from seasonal allergies!

    Seriously, people didn’t believe especially my family until they witnessed it themselves.  I have suffered since I was a child with seasonal allergies. I had to get an allergy shot every week to just maintain some sort of normalcy on top of daily allergy medicine.

    Since changing how and what I eat. I have not taken any allergy medicine, no sniffles, no itchy eyes, or scratchy throat. In my entire life, I have never gone through spring or fall without symptoms.  The allergist probably still needs to confirm but I do know that I only eat whole foods and other than that nothing has changed.

    3. I know longer have digestion issues!

    I used to always complain after every meal “my stomach hates me.” Since going Whole or Biblical I only have complaints when I eat things that I am allergic to or are heavily processed.  A survey stated that over 74% of Americans who were surveyed complain of digestive issues.  For me if it’s something that is, “Just add water” makes my tummy HURT! But since eating a Biblically based diet I can eat without remorse ant that in itself has been worth it.

    4. I have amazing energy!

    Seriously, I no longer need coffee I  just drink it for the taste. I used to be dependent come 2:30-4:30 I would be wiped out and no longer able to have energy for the day. When I eat well I feel well and I have the energy to power through my day!

    5. I have lost weight!

    If you have been following my journey you have seen the transformation but if you haven’t I’ve lost 70 lbs within 18 months. My Drive Thru junkie diet was a direct correlation with my weight and how I felt. Since switching to a Biblical Based diet,  It has also propelled my weight loss and allowed me to achieve my goal faster than most. Nutrition is 80% of the journey. I exercised to lose the weight but by eating what God has provided has helped me tremendously. It’s actually made it simple when making food choices.

    6. It’s simple!

    Eating a Biblically based diet is easy. I don’t stress organic or ecological we focus on perishable.  The most complicated part is how to eat a Biblically based diet and still enjoy the foods you love. It’s is possible! I would love to show you how.  In our Bibles and Bootcamp, we spend two weeks exclusively on how we fuel our temple.

    7. I feel I am honoring my temple!

    This is the best benefit of them all.  I am honoring my temple which gives me the energy to care for others, love others and share God with others and that is what we are called to do.

Changing to this lifestyle has changed my life, health, and mind and I want to share it with you.  If you need help with Nutrition, Fitness and how to make it a lifestyle change that will stick.

Join us for our Bibles and Bootcamp where I will give you a nutrition guide and accountability with a meal plan and step-by-step family-friendly recipes for breakfast, lunch, and dinner as well as a weekly shopping list with my 6-week Transformation program.

I also have a Free download for women who have been trying but just having a hard time achieving their goals. There are

What are some things that you are struggling with on weight loss?

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Fitness Fitness and Health Self Workout Wednesday

Workout Safety: The Importance of Warm Up and Cool Down

I never realized knew the difference and the benefits of a warm up and cooled down until I began school. All of my fitness has been Beach Body or Online Trainers. Unfortunately, I was never encouraged to do a Warm-Up or Cool Down nor do they usually program them in. That is why so many people are getting injured working out at home.

Just because you don’t have a treadmill at home doesn’t mean you shouldn’t warm-up. Despite if your workout has a warm-up programmed in I would encourage you to Warm-Up and Cool Down on your own. Unfortunately, a lot of online trainers are either not certified at all, expired certification or no continuing credits. It is critical that you do your due diligience when working with one and check their credentials for your personal safety. Regardless, Warm-Up and Cooldown has been a necessity in a proper workout for many years. Why is it not emphasized? It’s like Breakfast to me the most important “meal” of the day. If you are a highly paid athlete or women just looking to lose a few pounds. Warm-Up and Cool-Down are mandatory. So, take the precautions if you have no idea what to do you can use the Warm-Up/Cooldown workout below or find your own. Just do it anyways despite if your Online Trainer suggests it. I know for DVD Video and Live Streams this is usually included in the workout.

Most people don’t feel there is enough time to add 10-20 minutes to cool down and exercise, but I find that a poor excuse. If you just work out the 150 minutes that are suggested a week you are the only exercise for a little over 1% of the 160 hours that you get a week. You have time! Make it!

Reasons Why You Should Warm-Up

  1. Helps to increase blood flow to the muscles that are being worked as well as a rise in temperature for both your body and muscles.
  2. When your body temperature rises, it helps to produce energy more efficiently which helps you with your workout.
  3. Increases the body and muscle temperature which contributes to increasing the rate of energy production.
  4. Contraction and reflex times severe with higher muscle temperatures.
  5. Exercising without warming up places a potentially serious stress on the heart. Warming up reduces the stress on the heart.
  6. Soft tissue (tendons, ligaments, muscles) injuries are less likely.
  7. Mentally prepared to workout

Cool down

The Cooldown is equally important and as you get older something that you feel the immediate benefits. Despite your lack of time, you should make it a priority to bring your heart rate to a resting pace and prepare your body for the muscle building and repair it will do from your workout session. Proper cooldown is necessary to take care of your body. If you have been pushing hard and then just come to an abrupt stop, you know what that can do to your car brakes imagine your what it does to your body. We are adaptable creatures but like to take it step by step. Intense starts and stops and can be detrimental to your body. Cooling down is just not to gradually bring your body to a resting point it is also to prepare you for the next workout. The stretching done in your cool down is to lengthen, strengthen and prepare your muscles for the workouts to come. It is important to take this step and prioritize it in your workout schedule.

Five reasons cooling down is essential in your workout routine:

  1. Helps to regulate your breathing, body temperature and heart rate to your average pace slowly.
  2. During cool down, your blood is correctly distributed to the heart. The major organ helping keeps things going you don’t want to cause unnecessary stress from skipping your cool down.
  3. Blood redistribution during cool down also helps to get rid of the lactic acid that you have built up in your aerobic workout. Lactic acid can build up in your muscles which are what cause post workout muscle soreness. I don’t know about you, but I rather take a few minutes to cool down then spend the next two days struggling to sit down (and get back up.)
  4. Blood pooling is caused by abrupt stops during exercise. Consistent blood pooling can lead to blood clots, vascular deformations, and pelvic tumors.
  5. Blood pooling, abrupt stopping at the end of exercise can all lead to insufficient blood flow and oxygen which will result in you feeling dizzy, nauseous, and just fatigued or worn out.

Next time you work out whether prescribed to warmup or cooldown, just do it! Come 10-15 minutes early to your class or session to make sure you are properly warmed up. You can use the suggested Warm-Up cooldown below or foam roll, stretch and walk it out on the treadmill for 5-10 minutes just make sure that your body is prepared for the workout ahead. Then once you finished challenging yourself from an excellent workout take the time to cool down and bring your body back to a resting point gradually. Which will avoid some negative reactions, lengthen, strengthen, rebuild your body and prepare you for future workouts ahead? I used to not warmup/cooldown, and ever since I have added it to my workout routine, it has made a noticeable difference in my workout and the days afterward.

Do you warm up consistently or only when told? What about cool down?

A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. (n.d.). Retrieved March 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/18785063/

Clark, M., Sutton, B. G., & Lucett, S. (2014). NASM essentials of personal fitness training. Burlington, MA: Jones & Bartlett Learning.

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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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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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Fitness Fitness and Health self-care Uncategorized Weightloss Journey Workout Wednesday

NW Method

nw-method

Disclosure: I was invited and given free product to attend this event in exchange for a blog review. Although, I have received free product that does not effect my opinion. If I didn’t like it I would tell you. 

FaithFueled Mom in the City

f you follow me on Instagram, you may have seen I was Mom in the City last week. Quickly walking through the busy streets of New York Time Square it was so much fun to be invited to Workout with Nicole Winhoffer and enjoy treats from Pure Protein. When I got the invitation from Pure Protein, I was so excited to be working out with Nicole Winhoffer. She has a reputation for whipping into shape some of the “best bodies in the entertainment industry” the list is extensive, but some of the highlights include Stella McCartney, Madonna, Rachel Weisz, Molly Sims, Naomi Watts, Mya, Abbie Cornish, Spike Jonze, Jennifer Connelly, and Steven Klein. Just to name drop a few and now De Bolton, you guys know how I love to crack myself up.  The old me aspired to see her name in lights, but now I just want to stay fit, be fit and have fun! That’s why when I left the Pure Protein NW Method experience I was completely inspired.

nw-method-with-pure-protein

The day started off like any pretend New Yorker commuter’s day, jumped on the train had some private thoughts (that isn’t normal for this stay at home mom who’s thoughts can easily be interrupted.) Read a fantastic book, rereading Crazy Love and then in real “New Yorker” style was surfing the crowd like a pro. I got to the Diamond Horseshoe a little early and Nicole was so friendly. I was caught off guard. She was taking some photos for Pure Protein and stopped mid-pose and gave me a huge smile and welcome! I don’t know if it was written on my face that I needed a friendly face but it was what I need.

pure-protein-with-nicole-winhoffer

It was a pretty cool experience. Nicole opened up with this dance where she totally owned it but little did we know until the end that she was going to skip the performance all together. She pushed passed her discomfort and made us feel like she owned the room. How many times have you faked it until you made it? I know I am doing it daily.

 

What’s the NW Method?

I have noticed that there has been an increase with cardio dance in the fitness world lately.  Fitness trainer, instructors, are realizing that people are more willing to dance their stress away then burpees, squats and other traditional forms of exercise.  The NW Method is a welcomed addition to this new phase in fitness.  Mix dance, isometric movements, yoga-style holds and poses and then welcome your inner 90’s Janet Jackson and I would say that is something kind of similar to the NW Method.  Nicole being a critical part of the entertainment world is showing us some great fun and entertaining workouts to build your endurance, strength, flexibility, and fuel your creative soul.  I loved it!!! The best part I left a puddle on the floor.  The next day I felt like I had done a killer leg workout at the gym and I hadn’t lifted a weight, band or anything.  Just my bodyweight, reps and I achieved the same effects as if I had worked in the gym.

nw-method

Sweat, Refuel, Repeat

It’s the Pure Protein way and something this FaithFueled Mom lives by.  Pure Protein was a fantastic host, and I am partially biased because they spoiled me with yummy protein treats that night. MM MM! Also, we were introduced to their new line of Protein Plus bars that have increased fiber in them.  Gluten-free and GMO-free so this mommy gave them a try.  Now, for my dairy free peeps I took a hit, they do contain whey and milk proteins so they may not be for you but their Protein Bites!  The bars had little effect on me but they shake unfortunately was not a good idea.  What I love about the Pure Protein bars is that they are low in sugar 2-3g per bar and junk free protein bars.  I am all about trying to fuel my body with natural or “clean” sources.

pure-protein-with-nw-method

Can’t wait to do it again!

The workout was different because Nicole is different!  It’s those teachers who want to help other people to succeed and achieve their goals that make the difference. It makes you work so hard you leave a puddle of sweat on the floor. They make you want to do it again and try harder next time.  Those people who believe in you and that you are more than capable of what you think makes a great teacher and what I aspire to be in my classes.

nw-methodwith-pure-protein

All in all, it was such a fun experience. I plan on going back to New York in a few weeks to catch an NW Method Saturday class. It was that fun. I’ve never had an hour workout go by so quickly and although I did grimace a few times. I can’t wait to do it again. I have added lots of cardio to my life lately, and I think I wouldn’t hate it so much if it were dance. The NW Method achieves all that I need in a workout and powered by Pure Protein it’s just the mix I need to keep me motivated and inspired.

Do you like to dance? What’s your favorite type of cardio dance workout?

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