26/80 Done…Phase 1 is Done!

Hello friends and Happy FriYAY! I hope that the week has treated you well and that today treats you even better! The weekend is upon us and that means it’s time to relax and recharge!

Anyways, I wanted to come to you today with my Phase 1 results from the 80 Day obsession program that I have been doing! I wasn’t going to share pictures until the end…but pictures speak louder than words sometimes so I’m going to share with you my before (Day 0) pictures and my end of phase 1 (day 26) pictures. I will also share my numbers with you; weight and measurements.

Before I do share my photos I just want to say that it makes me very nervous to share pictures like this. It takes me 100% out of my comfort zone but you can’t succeed if you don’t step out of your comfort zone. So please, be kind. No negativity or negative comments will be tolerated (not that I’ve ever had that but I felt the need to say that for my own piece of mind).

Continue reading “26/80 Done…Phase 1 is Done!”

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Meal Prep Like A Boss!

Hey friends! Happy Friday!!

Let’s talk about every health and fitness enthusiast least favorite thing to do….meal prep!! I know, I even dread it sometimes, but now that I’ve been doing it consistently there are some tips and tricks that I have found that work for me and I want to share them with all of you!

 

1. Plan Ahead

Okay now you probably just read that and thought…meal prepping IS planning ahead…so what are you talking about? Just hear me out okay!

Write it out. For me I’m a visual person so in order for me to be successful with meal prepping I need to know what I want to meal prep and for what days. So I write out menus for the week so I know what I need to get at the grocery. This will make your life easier I promise. Some people can go with a list of things they need and come back and just make a menu from that…not ya girl here. I am a planner and a list maker so I need to have it in my mind ahead of time otherwise it’s a one way ticket on the hot mess express! And nobody wants that!

 

2. Prep for a few days at a time

Now some people can prep for an entire week and be set, you do you boo! BUT, ya girl over here is not about that “same meal for five days straight” life, ya girl needs options! So what I usually do is I prep my veggies and fruit for the entire week (those things I can handle the same thing for 5 days). Then I make my lunches and dinners (breakfast is a shake so I don’t prep those!) for the first 3 days of the week on Sunday night and have those ready to go. Then on Wednesday night I will prep for Thursday and Friday. I know it seems like a lot but that’s what works for me so that’s what I do!

 

3. Do it as soon as you get home from the store

I know life is crazy and busy but think about it for a minute. When you get home from the grocery store you have to put it all away…just to get it out again later? Why not just prep it all then?

If you don’t have time to do it all at least try to do the quick stuff (fruits and veggies). Wash them, cut them (if necessary), measure them out and place them in baggies. Pop them in the fridge and you’re ready to go!

 

4. Don’t stress about it!

This is one thing that it took me forever to not do! Sometimes I still stress about it, but hey we’re all human right?? Play around with the process, find what works best for you and your household and stick to it! No one is going to be a pro at meal prepping the first time they do it. It takes time, but I promise once you find your groove it is well worth it!

 

BONUS ADVICE!

Here are some of the things that I normally prep on a weekly basis!

Veggies – carrots and celery. I usually alternate them one day I’ll have carrots and one day I’ll have celery. Usually I pack some peanut butter to dip them in. When they’re good I also add cucumbers into the mix. I love to cut them up and put some pepper on them and maybe a little bit of some type of dressing.

Fruit – apples, oranges, strawberries and blackberries are my go-to fruits!

Protein – chicken is usually my go to. You can cook it so many different ways. I usually prep a bunch of it and then I’ll make chicken salad, BBQ chicken or sometimes I’ll mix it in with other things to make certain dishes (like chicken stir fry). I also use lean ground beef or turkey and of course can make a bunch of different things with it!

Carbs – usually rice, specifically brown rice. Sometimes I’ll bake a sweet potato but not too often. I have to be in the mood for those.

 

Do you meal prep? What are some of your favorite things to prep for the week? Let me know!

 

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Homemade Bean Burger Recipe!

Hey friends!

 

It’s been a hot minute since I’ve shared a recipe with you so I thought I would share this one!

My mom and I made homemade bean burgers the other day and they were so good!

 

Ingredients

1 egg
2 cans of Black beans
1 cup of bread crumbs
1 tsp. chili powder
1/2 of a chopped red onion
1/2 cup of corn
salt and pepper (to taste)
Cheese (to top if desired)

Directions

Mix all of the above ingredients into a bowl
Form them into patties
Cook (on stove top) for 4 minutes on each side
Add cheese if desired

Bean burgr

This is what the finished product looked like and let me tell you it was delicious! I put pepper jack cheese and homemade jalapeño cream cheese on top of mine (I like it spicy!). Honestly I felt that was what made it so tasty! Though it was good without all of that (I had a plain one for lunch the next day!). These will definitely become a staple in my meal plan!

Have you ever made a homemade bean burger? What recipe did you use? If not give this one a try and tell me what you think!!

 

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Favorite Fitness Apps and Why

Happy Friday Friends!!

Today I thought that I would share with you some of my favorite fitness apps and why I enjoy them so much. These of course are in no particular order.

 

1.C25K

If you are not a runner and would like to be this is the best place to start! Honestly it helped me so much. It starts you out with running for only a minute and then walking for 90 seconds. You continue this pattern over I believe a 30 minute time period. Honestly it works great and if you’re already a runner then it does a good job at helping you mix up your running routine. I’ve also used it to help me increase my speed a little.

2.Fitbit

I have the Fitbit Blaze and I of course love the Fitbit app for obvious reasons! I don’t think that I need to get too into this one!

 

3.Beachbody On Demand

I’ve been doing a lot of Beachbody programs recently which means that having my Beachbody on Demand (BBOD) app on my phone comes in handy! I enjoy being able to do my workout somewhere else if I didn’t have a chance to do it at home!

 

4.MyFitness Pal

I will be honest I don’t use this one anymore BUT it’s not because I don’t like the app! I just am doing a program and have been tracking my food differently. I find it when I count calories that I actually do worse. Probably because I start to stress about every little thing that I’m eating and I do not like doing that!

 

Are you a fitness person?? Do you have any fitness apps that are your absolute favorite? If so what are they?? Let me know in the comments below!!

 

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I’m Starting Another BB Program!

Well by the time you’re reading this I am on day 5 of this new program. You’re probably sitting there thinking well what program is it???

80 day obsession

80 days of workouts.

80 days of eating healthy.

80 days of awesome results!

 

If you’re looking for an amazing total body transformation program this is it! However the focus is primarily on glute and core training…I mean who doesn’t want better abs and a nicer butt???

80 day obsession is an effective, step-by-step program that focuses on building and shaping a curvy butt while simultaneously shrinking your waist. 80 days of obsessive focus on your health and fitness and nutrition.

Is it going to be intense? Oh yes! The workouts range anywhere from 45-60 minutes and sometimes focus on one particular area. This week our schedule looked like this:

Monday: Total Body Core (60 minutes)
Tuesday: Booty (60 minutes)
Wednesday: Cardio Core (40 minutes)
Thursday: AAA (Arms, Abs and A**) (49 minutes)
Friday: Legs (46 minutes)
Saturday: Cardio Flow (31 minutes)
Sunday: Roll and Release (19 minutes)

I’m sitting here writing this on Tuesday after completing the Booty workout and let me tell you I can feel the burn! The first phase follows this same schedule except the times change a little bit.

I am very excited to continue with this program and to see the results. Let me just say that even after ONE week I can already FEEL a difference!

I know this is short BUT stay tuned for updates coming up throughout the next 80 (75 now!) days!!

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My Goals for 2018!

I thought that it would be fitting for me to share with you the goals that I set for myself for 2018 and maybe a little bit about how I set them and why.

Each year I like to set a certain number of goals for myself. This year since I have my blog I have added a few things to my goals. For 2018 I have 10 main goals that I want to accomplish (or work toward accomplishing) this year!

I have a mixture of health/fitness goals and then I have some goals that are geared towards my blog and the social media platforms that I have connected to that (Instagram, Facebook, Twitter and Pinterest).

Health Goals

  1. I will run 8 miles a week
  2. I will become a morning person
  3. I will drink enough water every day

Now, for me these are my health goals for this year. You will notice that I started each of them with “I will” why? Well because my awesome friend and coach Danielle taught us that if you want to achieve your goals you have to will them into action. It’s not enough to just say that you want to do something or to just state what it is you want to do. These are your goals, make them happen!

 

Blog and Social Media Goals

 

1. I will have 100 followers
2. I will not miss a post
3. I will have 2,500 followers on Instagram
4. I will have 400 followers on my Facebook page
5. I will have 1,500 followers on Pinterest
6. I will have 1,000 followers on Twitter
7. I will start a Teachers Pay Teachers Store

You will notice that these make up most of my goals. For me this is the area that I wanted to focus on most this year. Why? Because I know that my health and my fitness are in good shape for the most part. Yes there is always room for improvement and I understand that but if I want this to grow I need to invest time into it.

 

Now this next thing is something that is new to me. My friend and Coach Danielle once again talked about this and it honestly just made sense.

Push Goal

You’re probably wondering “What is a Push Goal”? Well let me explain that to you! A push goal is a goal that is going to help me to reach all of my other goals (or the majority of my goals). Earlier I said that I wanted to focus mostly on my blog and social media presence so my Push Goal for 2018 is geared towards that.

1. I will spend one hour a day on my blog and social media posts.

In order for me to follow my schedule that I have set up for me for the 2018 year (my blog posts as well as the social media posts that go hand-in-hand with those) I know that I need to spend a little bit of time each day on my blog and social media. I have a busy schedule, being a teacher it’s not easy to take time during my work day to work on my blog (I’m not going to lie sometimes I do use spare time to do it but usually I don’t or I can’t). I also schedule my time to be at the gym (as well as my teaching schedule), I like spending time with family and the weekends are usually spent with my boyfriend. That leaves very little time for me to work on my blog, but I am willing to make it work, even if that means staying up a little later or working through my lunch.

 

How do you come up with your goals? Do you have a push goal? If not do you think that you will write one for yourself now? Share with me your thoughts in the comments below! I would love to hear from you!!

I can’t wait to see what 2018 has in store for me and for all of you! I know that you will all accomplish your goals that you have set for yourself and I can’t wait to watch you do it!

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Why I Hate Making New Year Resolutions

Resolution

The definition alone should honestly be enough for you to understand why I hate making New Years Resolutions. “A firm decision to do or not to do something”. The “not to do something” is what gets me. Christmas comes and goes and the New Year comes along and so many people decide that they’re going to make these huge resolutions for themselves. They’re going to get healthy and start exercising, they want to lose weight or they want to read so many books for the year. Well guess what happens after about 3 or 4 months? They stop! They fail their resolutions and they give up on them. How awful is that?!? That my friends is why I don’t make resolutions. Let me tell you what I do instead.

goal

Most people make a New Year’s resolution because that’s what they thing they are supposed to do. It’s the popular thing to do or they want social acceptance from others. If you pay attention on New Years Day or a day or two after then you will see that the majority of people will post their resolution on Facebook or another type of social media or they end up going to a gym that is busy with tons of people who have made similar resolutions.

Sure this might give them the initial push to jump start their resolutions but it’s difficult to stay motivated. That is why I propose that you make goals for yourself instead of resolutions. Goals are driven by your own ambition and your effort. They are about improving yourself and should be something that comes form your own motivation. If the motivation comes from yourself you’re more likely to stick with your goal because you’re not looking for anyone else’s approval. Sure you might be able to look to your peers for support and encouragement and maybe even some accountability but if you make the decision not to do it then it’s all up to you.

Now you’re probably thinking, how do I make goals that I can stick with? Well I have some tips for that!

Continue reading “Why I Hate Making New Year Resolutions”

I Do This For Me…No One Else!

I’ve been exercising (outside of being involved in a sport) or 6 years now. Over those six years I’ve received my fair share of advice from people whether it was my mom or other instructors.

Change your eating habits. Drink plenty of water. Exercise at least 3 times a week for 30 minutes.

I could literally go on and on with this list. Now I’m not saying that any of that advice that I mentioned above was wrong or bad advice. In all honesty it’s great advice and it’s advice that I would give anyone just starting their health and fitness journey. However, there was one piece of advice that I received that I would have to say was the best advice I have received thus far.

 

i workout for me

Now you’re probably thinking, wait a minute if I’m voluntarily workout out doesn’t that mean that I’m already doing it for me? Not necessarily. When most people start a health and fitness journey if you ask them why they started their answer is most likely “to lose weight”. Which is of course fine don’t get me wrong. When I started my journey that was my goal as well. However, that shouldn’t have been my main goal and it was.

Now, that being my main goal isn’t necessarily a bad thing either. It’s a good thing to want to be healthier if that is what is ultimately going to make you happy. But what is really important is your motivation to be healthy. Is it because you want to be healthy, is your doctor telling you that you need to change something in order to be healthy or do you feel pressured by society to look a certain way? If your motivation was option number three….stop right there.

Now I could ramble on and on about how society pressures us into thinking that we need to look a certain way in order to be “acceptable” or “pretty” or “handsome” (look for a blog post about that coming up soon!). But that should never be your soul motivation for working out and wanting to become healthy.

Listen to me on this one. Do it for you and no one else. Until your mindset is there you won’t see the results that you really want to.

What was the best healthy and fitness related advice that you have ever been given?? Let me know in the comments below! I would love to hear from you!

XoXo Shelby

5 Reasons Breakfast Really is the Most Important Meal of the Day!

I can remember growing up and not wanting to eat breakfast. In fact the only way that my mom could get me to even eat something for breakfast (before school) was if she fixed me a bowl of Mac and Cheese. Yes I said it, mac and cheese. I remember asking my mom not too long ago why she let me eat mac and cheese for breakfast and I remember her saying “well if it was what you would eat then I let you eat it because that was better than sending you to school with an empty stomach”. I totally get it. When I was in high school of course things were a little different, she couldn’t force me to eat anything (even mac and cheese) so there were days I would go to school with no breakfast. I remember feeling groggy and grumpy those days. Hmm I wonder if that had anything to do with the fact that I was hungry?!?

Breakfast really is a must for everyone. It is the most important meal of the day. Ensuring that you have a healthy breakfast is important to ensure health and weight management, but if you can’t manage to get in a healthy breakfast at least make sure you eat something! Not eating is probably the worst option for you and your body. For me I know I have had to make it a habit to make time in my morning routine to eat breakfast. Now I won’t lie to you Monday – Friday I eat the same thing every morning. On the Sunday, it varies a little more but I still eat something. Saturdays I usually don’t eat right when I wake up because I prefer to do a fasted cardio session at the gym and I go to the gym quite early on Saturdays (between 8 and 9 am).

Okay, okay I’m done rambling now I promise!! Keep reading to find out why breakfast is the most important meal of the day!

Continue reading “5 Reasons Breakfast Really is the Most Important Meal of the Day!”

Stuck in a “Fitness Rut”? Here are some tips to fix it!

First of all let me just start off by saying that I know it is very difficult to get a good routine down when it comes to exercise. If you already have that then you’re one step ahead of the rest! We all have busy schedules with work and our personal lives it can be challenging to squeeze in time for the gym. So make sure that you’re at least trying to make it a priority!

Now I’m not saying that all of these are signs that you’re in a rut. So if you are reading through this and suddenly start to think “oh gosh I’m in a rut and I didn’t even know it!” pleases don’t think that!! Some of these things work for some people and you have to remember that all of our bodies are different. What works for one person might not necessarily work for the next. So keep that in mind. But after doing a little research these are some of the things that I found when it came to “fitness ruts” and how to fix them!

1. No Balance Between Cardio and Strength Training

Now, I’m not saying that there’s anything wrong with having a strictly cardio day at the gym. There are some days that I walk into the gym and just don’t feel like lifting, and that’s okay! Hoping on the treadmill or the elliptical will help you to get your heart rate up, burn calories and get those endorphins pumping through your system and that’s a great thing! But if you find yourself just naturally gravitating toward those machines constantly you’re not doing your body any justice. The key here is balance between the two. A well rounded program is key to maximizing your results from your workout. How do you fix it?? Incorporate a circuit into your routine, especially if your goal is to lose weight. By adding in resistance training to your workout routine you will benefit greatly, the more lean tissue you have in your body the more fat your body will burn throughout the day. It doesn’t have to be anything crazy either. It can be as simple as breaking up your treadmill or elliptical routine into different time increments and in between those increments doing a set of different strength training exercises. Give it a try!

2.  You Find an Excuse to leave early…or not go at all…

I understand that there are going to be days where you can only afford a quick workout. Being an educator I get it, work and family obligations don’t always allow for the full workout that I would like to get, sometimes I don’t get to fit one in at all. Now that’s fine on occasion, but if you find yourself constantly cutting your workouts short or finding a reason not to go, something is definitely not right. How do you fix this one?? Start by taking a look at your eating (most articles I read while researching used the word diet but we all know how I feel about that word….or have I not discussed that yet??? Hmm…if not that will be in a later blog!). Your body requires the right fuel to run its best…it’s kind of like a car. If you own a diesel truck and you accidentally put in the medium grade gas….your truck isn’t going to run at its best. In order for your body to run its best you need the right combination of proteins, carbs, healthy fats, fruits and veggies otherwise your body is just going to feel exhausted. Also take a look at your sleeping patterns. If your body isn’t getting enough rest, its not going to operate at its best either.

3. You Find Yourself Constantly Watching The Clock

Are you constantly checking your watch or the clock during your workout? If so then your not allowing yourself to get into the flow of your workouts. When you’re in the flow of your workout, your in the zone and outside distractions no longer interfere with your goals. If you’re not able to find that state of concentration it’s possible that you could be bored with your routine and it’s time to shake things up a bit and try something new! How can you fix it?? Start by completely changing your routine! Use what you have been doing and the exercises that you know and love as a guide to make yourself a new routine. Maybe you’re used to a strict lifting routine mix it up a bit by trying a HIIT (high intensity interval training) routine instead. Use your same weight training moves, mix in some cardio moves and you have yourself a HIIT routine. Are you more into fitness classes? Try a new class! You never know you might just find something you love!

4. You’ve Hit a “Plateau”

I use the word “plateau” very loosely because here I’m not just talking about weight loss. For example if you’re a runner and your goal is to run a 10-minute mile instead of your usual pace and you can’t seem to break that 10:30 mark you might be in a rut. Something is holding you back from seeing the results that you so desperately want. In order to get past this start by making sure your goals are achievable and realistic. It’s great to have big goals and to reach for the stars, but sometimes we need to re-evaluate our situation and our goals. For example if you have a goal to lose 30 lbs in two weeks, I’m going to tell you to look at that goal again. Not only is that not safe but it’s just not realistic. Maybe try for 1b a week instead, that way you’re less likely to stress about it and you’re more likely to achieve your goal.

5. Your Body is Constantly Sore

No pain no gain right?? Well…yes and no. If that’s how you tackle your workouts and you find yourself tired, having trouble sleeping or getting sick then there is a possibility that you’re over training. The most important thing to remember when it comes to training is that fitness is a journey not a destination. The harder you push and the more you push the more your body will continue to break down and you could eventually injure yourself, meaning you could have to stop all together. In order to prevent that, make sure that you’re scheduling a rest day every once in a while. The basic rule of thumb is every 3 to 5 days. Now like I said earlier…not everyone operates the same as the next person. Fitness isn’t a one-size-fits-all kind of a thing so make sure that you’re listening to your body and if you feel like it’s telling you to take a rest then do it.

 

Have you ever been in a fitness rut?!? What did you do to get out of it? If there’s something that you did that I didn’t mention please feel free to leave it in the comments below! I would love to hear what you did that worked for you! I hope that if you are in a fitness rut that one of these tips will help you! I know I’ve been there and the tip that worked best for me was to change up my routine. You’ll be surprised what something as simple as that can do for you!

XoXo Shelby