A Facebook newsfeed find!!
Don’t quit!! 🙂
Some how I stumbled across fasted cardio in August.
With the exception of an illness that took me down and out an entire week I have been faithful on fasted cardio 4-5 days a week since then!
It’s super simple but takes serious commitment and will power!
Fasted cardio is described as doing cardio before breakfast or 4 hours after a meal. When you do preform cardio on a fasted stomach you are burning your stored fat versus burning the fat you just ate after a meal.
I am no expert on nutrition so google “fasted cardio” to educate yourself on all the specifics and make sure you speak to your doctor before you start.
I can only speak for the results I have seen for myself! I choose to run as soon as my alarm clock goes off on an empty stomach. I change my runs up daily. Some morning I just run as hard as I can for a mile and call it quits. Some mornings I run hard for 1.5-2miles. Then there are morning when I will keep a good pace and just run for 20-30 minuets.
I’m a busy Mom of 5 so unfortunately I have to be realistic with my cardio time I cut out for myself in the morning as I do weight train in the afternoons as well.
It does take time and consistency. I didn’t see weight fall off immediately. In fact, I am just now starting to see my legs look more toned and defined and my abs are actually coming through on my stomach! :0) On that note I would just not even get on a scale for a while because from what I have read some people actually weigh more after they start running. Remember muscle weighs more then fat, so if you are really curious get the tap measure out!!
Beside the changes my body is making I can say I absolutely love fasted cardio because I love how I feel after a 5am sweat! I feel more energized and alert during the day.
Of course I have to be honest it took me about 3 weeks until I started feeling this good. You will be extremely tired and worn out and maybe even a little cranky at first. You will also have to be committed to being in bed at a reasonable hour as well!
After my cardio session I crab a peanut butter crunch Cliff Bar and intake lots of water. Some morning I will treat myself to an egg mcmuffin or protein pancakes, but I am a creature of habit so I tend to find what is easy and convenient for my mourning routine and stick with it.
When you start running you will find yourself a lot hungrier during the day so make sure you are making healthy protein packed snack choices.
I’m seriously considering picking up some 5k work outs via Pinterest and possibly making it a goal to actually time myself and compete in the spring at a local 5k event.
Remember who cares if you are not the fastest runner, you are still lapping everyone sitting on the couch or catching extra Zzzzzzs in the morning!
Check out my SECRET FORMULA to a HEALTHIER you…here!!
Check out my Work Out Transformation HERE!
What is your favorite Cardio work out? Comment bellow!
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This is a continuation of my blog post The proof isn’t in the pudding…it’s in the picture! Read it HERE!
You have decided that you want to be “that mom”! You know the one with 10 kids and a set of Abs! 🙂 Awesome! Well first things first….
You got to WANT IT and you got to be willing to FIGHT FOR IT!
Yes I said it, “YOU got to be ready to fight for it!”
“Why do I need to fight for it?” You are probably asking yourself!
Well because once you want something so bad you can taste it you seem to find resistance, temptation, and a million reasons why this will never work! It’s called SELF DEFEAT…and you have been around that mountain TOO MANY TIMES TO COUNT! Be prepared to be mentally STRONG! I talk about my transformation story HERE. It’s not only about my body but my mind as well!
Be prepared to take CONTROL of your busy life but also be FELXABLE!
Doesn’t that seem kind of like an oxymoron?
Yes, it does but lets be realistic here! IF you are a mother of small children, you know there will be those chaotic out of your control days when your children will get sick, and unexpected events will occur which will have the potential to derail your work out schedule! That’s okay! It happens! The most important thing is that you stick to is this. DON’T LET IT put a complete HALT to your goals! You can’t have a bad three day span or a week and then decide to throw in the towel to the whole thing! (I know, been there, felt like it.) Keep pushing forward. Be forgiving and extend grace to yourself! READ …SET BACKS!
Be prepared meaning have a schedule for your work outs for the week and stick to them! If something causes you to miss, then already have a plan to make up for the work out or cardio session.
For me I have had to adjust my 5 day a week schedule of working out and cardio because of School Events and Work. I work at a Preschool so summer days our mine to spend how I choose!
I lift weights Monday, Tuesday, Wednesday, Friday but I run Monday, Tuesday, Thursday, Friday! Check out what I discovered about Fasted Cardio here….nice results!
I recommend joining a GYM or some type of FITNESS center!
If you are having doubts or fears about joining a gym please read my 8 Awesome ways to Conquer your gym-phobia here.
Maybe you just don’t want to join a gym but are considering purchasing a home gym? I say go for it! Heavy weights will not bulk you up like the Hulk, they will help burn fat and create lean muscle tone.
Need help with a work out routine but you don’t want to hire a personal trainer at your local gym? Google Weight lifting work out for women or go to http://www.bodybuilding.com and search there. I am not a personal trainer so I can’t really give you “expert advice.” I can share with you what my work outs look like. You can ask me by commenting below or you can email me at firstname.lastname@example.org. Please put Work out Routines in your subject box So I don’t spam it!
YOU CAN DO THIS!!
Words to pray and speak over yourself during the beginning stages of your new journey:
“I can do all things through Christ who gives me strength.” Philippians 4:13
“For God gave us a spirit not of fear but of power and love and self-control.” 2 Timothy 1:7
DO NOT BE AFRAID!!
What is holding you back right now? Let’s talk it out, I would love to be able to share some encouragement with you! Comment below!
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Good Morning on this Fabulous “Fit” Friday!!
You may have already checked out my Body after Baby post, if not you should check it out now!
Today I wanted to share with you how working out has changed my perspective on the way Faith operates in my life! But Before I share this with you take a look at some physical evidence for yourself!
In the photo to the left I am 20 years old Mother of zero kids and I was probably if I could guess around 136 pounds. I am also five foot 6 inches in case you were wondering. The photo to your right was actually taken about a month ago. I am 29, 128 pounds a Mother of two Children that came from my belly. I am actually a mom of 5 but I can’t take credit because only two came from this tummy! As you can see from the two photos there is quiet a bit of difference going on with my body.
I actually made this photo collage for a Friend’s Facebook Page “God’s Fit Girl.” I was hoping to link her page her to my blog, unfortunately at this time she has taken a break from Facebook and deactivated her accounts, therefore I can’t link. I would like to come back in the future and try to link her up here.
She was giving away a God’s Fit Girl Tank to the first 5 transformation stories posted to her page. I was her first one! I have to admit, besides putting up before and after pictures on my blog for the world to see a few months ago, I have never been brave enough to do this and was freaking out a little to go through with it. Free Cute Tank Tops have that power over me! 🙂
The reason I wanted to share this Transformation with you today is not just to inspire you to work out or take better care of your body, of course those are a given, but today, rather I would like to share with you how working out has helped me understand how faith works and proof that I can trust God.
First of all let’s define Faith, shall we!?
: strong belief or trust in someone or something
: belief in the existence of God : strong religious feelings or beliefs
When I began working out I didn’t seem to acquire the results I wanted because I had no faith in what I was doing and didn’t trust the process. We all think if we go on a diet for a week we are going to lose the weight we put on over a long period of time. It DOES NOT WORK that way!
2 Peter 1:5-7 “For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control;and to self-control, perseverance; and to perseverance, godliness; and to godliness, brotherly kindness; and to brotherly kindness, love.”
While this scripture was helping me grow in my Faith in Jesus and encouraging me to stay in his word and pray for knowledge, self control, kindness, it was also inspiring me to test this theory so that I would be able to see transformation take place physically!
Since Faith was going to represent my Body this is what I ingested from this scripture.
When I started to focus on my Body and use all these tools found in 2 Peter 1:5-7 guess what? My BODY STARTED TO CHANGE! It started out with small changes, but after time, dedication, commitment, and faith in myself, trust in the process, my body started to change! My chunky tummy started to shrink, My legs began to get firmer, for once in my life I could actually see that I did in fact have some muscle under my skin after all! I could lift more weight over time, run farther, and I had so much more energy! My clothes dropped sizes, and the pounds of weight dropped as well.
IF I COULD TRUST THIS PROCESS in 2 Peter 1:5-7 TO WORK FOR MY BODY AND ACTUALLY SEE PHYSCIAL EVIDENCE THAT IT DID INFACT WORK, I COULD BELIEVE THAT IF I COMMITED MY LIFE TO CHRIST IN MY FAITH I COULD TRUST THAT ALL THE PROMISES THAT GO ALONG WITH LIVING MY LIFE WITH CHRIST WOULD BE EVIDENT IN MY LIFE!
If you have been struggling with your weight or your faith in Christ, can I just challenge you today to test the theory!? Maybe you have little faith or are weak in your faith and you need physical proof? Use your body as a test. Start focusing on the challenge to change it through the process of working out and eating healthy. Maybe you don’t need or want to test it that way. Then use 2 Peter to build your faith in the Lord. Seek him through bible study, prayer, but friend you must, must, have a little faith, dig in, be strong, be kind, love, have patience, endure, preserve, and fight the good fight of Faith in Christ Jesus!
Luke 17: (NIV)
6 He replied, “If you have faith as small as a mustard seed, you can say to this mulberry tree, ‘Be uprooted and planted in the sea,’ and it will obey you.
I didn’t just transform by body, but my mind, my faith in Christ, my hope for a good future, and my love for others. I can’t give God enough thanks, praise, and credit for all the good things he has done within my heart and my life! I pray the same for you reading this!
Summer Friday’s have this Busy Momma on the Go, Go, Go! This happens to create some serious #hairstruggles post morning work out. As you can imagine after a hour of Zumba followed by another 30 minuets of a shoulder lifting my hair is a sweaty drenched mess.
A shower is a MUST!
Being that my Friday’s have been crazy busy these past couple of weeks, running madly outside of my home on various errands, leaves me a very small window of time to grab a quick shower. Yes, the wet hair slicked back in a pony or bun can come in handy, but I have found a super easy way to create Beach Wave locks, in minuets!! (quick shower included)
I have to share this picture with you so you can see just how STRAIGHT my hair is. I have very fine hair and volume just does not come natural for me, even with color on my hair! Go, Figure!
This would probably be a good time to post a picture of my sweaty post work out hair, but I will spare you for today! 😉
Here is my hair after a quick shower. Check that volume out! You would have never guessed that I was a sweaty mess just 30 minuets prior to this photo!
Get the Look
Now here comes my favorite drug store find of the season………………….Walgreens!
I have tried several sea salt sprays to get this look with much disappointment.
I LOVE this spray!
Wash your hair , towel dry, then comb out any tangles.
Pick out something fabulous to wear and get dressed.
Go ahead and apply your favorite bronzer, blush, eye shadow, mascara, eye liner, and lip gloss. (If you desire!)
Shake your TXT IT spray and spray all over your tresses. Starting from the bottom of your hair, start scrunching your locks from the bottom to the roots. (As much hair as you can hold in your hand.) Squeeze a handful of hair and release. Repeat until all of your hair has been hand scrunched.
*Feel free to spray in more spray and scrunch some more until desired look is reached.
Now to my favorite part:
Let it air dry and Go!
You will notice that the bottle says “All day (un)dressed Look. If you are going for something more put together, then I suggest skipping the spray, blow dry out, and roll with wand.
Remember we are in a hurry and on the go, that’s why we are opting for the messy beach waves look!
L’Oreal Paris did not give or ask me to review this product. This review is strictly of my own personal opinion.
How do you achieve quick beach waves? I would love to learn other ways as well! Comment below please!
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Cool, Cold, Refreshing
I love Fridays!! Nothing feels better then to start your day off with some heart pumping cardio, samba dancing fun! Last night I decided to throw some ingredients together in some new pop cycle containers I purchased at our local Wal-Mart. After I got home from the gym, I was thrilled to remember I had prepared these last night so they would be ready for today. They were the perfect refreshing snack after a hot and sweaty work out! These were so delicious I just had to share them with you guys!
Super EASY and FAST to whip up!
What you will need:
coconut milk (I used unsweetened vanilla)
Freezer pop containers (Mine makes 6)
Slice banana slices thinly into the freezer pop containers, then add the coconut milk. Secure lid that holds the freezer pop stick. Place in your freezer to freeze. When completely frozen remove from Freezer and run the top under warm water until lid comes off easily. ENJOY
Very smooth coconut and banana flavor! I will try using a few drops of vanilla abstract next time to enhance the sweet flavors of the coconut milk and the banana slices.
It was blissful and the kids enjoyed them too!
I hope you enjoy my Banana Coconut Bliss Pop recipe! Feel free to share with others!!
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Being female, and utilizing the Women’s locker room at my gym a great deal, I am always bound to walk in a see a beautiful lady on the scale. Every time I pass by I want to whisper,” That scale is a liar!” Sometimes I do, and we giggle, but most of the times I just keep quiet.
For YEARS the scale was not my friend but my enemy! I literally let what those numbers told me each morning dictate how I would feel about myself for the rest of that day. It consumed my thoughts, exposed my fears, and deceived me. It told me I was ugly, fat, not good enough, not skinny enough, that I didn’t try hard enough, it often made me feel like a failure.
Until I got a hold of the cold hard facts that I am loved, I am fearfully and wonderfully made, I am Special, I was thought of way before my existence became known, I am included in the ALL of God’s grace, love, mercy, redemption to whom He gives it to. I was created in my creators image, and that He has a good plan for my life. I couldn’t get past my own insecurities to see me through the eyes of my creator, how he see’s what he has created.
I let my identity stem from how I felt about myself and the harsh criticism and opinions of others. This is dangerous as we may feel all kinds of things about our selves from a day by day basis. Jesus is the Truth and therefore all Truth comes from him. What’s so different now? What was that pentacle moment for me to realize the scale had no control over me anymore? I learned my identity is no longer of myself, but rather who I am in Christ Jesus. What is so awesome about this is what he feels about me or thinks about me, never changes! He doesn’t deceive me, rather he is very upfront about how he feels about me along with all of his creation!
If you have a love hate relationship with your scale like I use to have, can I just tell you that there is hope in Jesus? THERE IS! You don’t have to be a slave to those numbers you are so desperate to read one day. There is freedom were there is no bondage. Don’t allow yourself get deceived into thinking that scale dictates any happiness in your life. Instead let your happiness develop through your relationship with Christ!
Give what ever you are struggling with, body issues wise, to Jesus and ask him to change your thinking about yourself. Ask him to give you more desire to take good care of your body. Let him guide you through your eating choices with self control, which is a gift of the spirit. If you are not happy with your weight, then by all means change your habits but don’t ever just be stuck in the same place, doing the same thing, getting the same results!!
When I stopped focusing on my failures and my disappointments the scale brought me each day, I began to focus on me through Jesus’s eyes. I created good habits and started thinking more positive thoughts about my body. This caused a rippling effect of positive results all around, and now when I step on the scale I show HIM WHO IS BOSS! I know now I control those numbers by my own actions. The SCALE DOESN’T CONTROL ME ……AND….IT DOESN’T CONTROL YOU!!! You are more then a conqueror in Christ Jesus, and you can do all things in Christ who gives your strength. But the key ingredient in this equation is JESUS! 😉
HE is > then me
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Well it’s Friday and we have all survived another work week! YEA! I love Friday mornings because I get to hook up with a few girl friends to get our SWEAT on in Z U M B A class! (Missed you Jamie and Amy) I guess I just had a hunch this morning when I woke up that this class was going to make me sweat my tail off. I had to pull out my I don’t Sweat I SPARKLE tank top!
The class was pretty intense today! We had a fill in Zumba instructor and she kept our heart rate sky high what felt like the whole hour. By the end of class we were a hot sweaty mess! This was definitely a day where I was glad that I had my facial cleanser wipes on hand in my gym bag! I ended my work out session alone working my back and shoulders.
I had to hurry back to my home town to pick up my kids from school! LAST DAY of school for the 2013-2014 school year. Where does the time go? We loaded the car with gasoline and headed to take my step kids to their Mother’s for Summer break!
On the drive home we went through a rain storm, nothing serious, and I ended the day right with a yummy delicious fresh oriental salad at Applebee’s.
It was a crazy busy day, but I enjoyed every minuet of it!
What did your Friday look like?
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So, you have made up your mind, you are going to get your priorities straight and start living a more healthier life style for yourself! Awesome, and good job for you!
The only problem is you are FREAKED OUT OF YOUR MIND about joining a new gym and the thought of working out alone makes you want to hyperventilate!!!! This scary fear is really pulling you down and keeping you from pushing through and taking the plunge into progress of a firmer, leaner, slimmer, healthier body!
I promise you are not alone in this fear! It is a very common fear to have because there are millions of women and men out there that are afraid to work out alone in a new Gym. Let’s face it all those machines, dumb bells, bars, plates, bands, balls, benches, ellipticals, treadmills, row machines, and don’t forget all the buff people, are just flat out intimidating! They are afraid they are going to look stupid trying something they are not completely confident is the correct technical way or form. They are super self conscious of their bodies and feel like they will be judged and made fun of by all the “professional gym rats” that pretty much should just take up residence there.
If this is you and you are really struggling with this let me give you some tips to help bust down that wall of Fear! First thing is first take a DEEP Breath and read on to discover my tips on how to Conquer your Gym Fear!
8 Ways to Conqueror Gym-Phobia
- Recruit a friend! Everyone really needs an accountability partner and a little healthy competition. She or He will push you to go on the days you feel lazy and would rather stay at home on the couch. She or He will encourage you and support you. Together you can work towards your goals. Make a competition to see who can run the fastest, lift the heaviest, lose the most inches. Just have fun together!
- Hire a Personal Trainer! If you don’t have that close buddy that you can invite to the gym with you, then I would suggest that you hire a Personal Trainer. I know they can get pricey and you may be on a tight budget so don’t think you have to always have a PT. You could just hire one to help you create a work out regimen and teach you the fundamentals, and how to use the equipment correctly, etc. Then, when you feel comfortable enough to fly on your own, you can just discontinue their services.
- Take a class! I go to the YMCA and they offer a variety of cardio and resistance training classes. My favorite classes at the moment are Zumba and Body Vive.
- Let the internet be your guide! Go to http://www.bodybuilding.com to search for awesome work outs you can emulate on your own. You can also watch people demonstrate how to use the circuit machines/equipment correctly online.
- Skip the free weights! Until you become comfortable with using free weights, take advantage of the machines that work out indivudual body parts. These machines will actually help protect you more from lifting injuries.
- MUSIC! Download your favorite “pumped up” tunes to create the perfect playlist, and bring some good quality headphones to help you zone in and drowned out the crowd.
- Make new friends! Be friendly and engage in conversation with other ladies at the gym. Make friends and schedule your work outs around the same time of day so that you can grow friendships and eventually end up with a new best friend and an awesome gym partner!
- DO IT AFRAID!! That is right, I said it, “Do it afraid!” The more you go, the more comfortable you will feel and that fear of going will soon turn into excitement and joy! Working out Makes your feel happy, it boost your energy levels, and it spikes your self confidence. Friend there is nothing scary about those things! 😉
About 80% of my work outs are with my husband, 10% with my girlfriends, and 10% by myself. Working out with my husband has given me the confidence to work out alone. I know our routines and I know how to use all the equipment if he isn’t able to work out with me.
I love working out with my husband don’t get me wrong, but I also really love to just put my loud music on and go, go, go. No talking, just the sound of the music and my heart beating fast. It is a hour away from the reality of whatever is going on that day, it’s just me and the metal! It is GREAT!
I also want to give you hope with this verse from 2 Timothy 1:7 (NIV)
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
God wants to be included in all areas of our lives, even working out. He doesn’t want us to ever feel fear or be held back because of it. James 4 tells us that you have not because you ask not. I truly believe that when we let God into ALL areas of our lives this is a free invitation to ask him for help with ANYTHING! Say a little prayer before you go asking him to remove all fear and anxiety from your mind. Mediate on the words of 2 Timothy 1:7 over and over again.
You are brave, not afraid. In your weakness you are made strong in Christ.
I can’t wait to hear all about your first day at your new gym!!
Being BRAVE is BEAUTIFUL!
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When you walk into the gym, it is no surprise that headbands are super popular amongst the female population. They come in all widths, shapes, sizes, and colors.
In my failed attempts to find the perfect headband, that actually stays in place, I now own a large collection of headbands I have absolutely no use for because they just don’t fit my head right. Why, because I was blessed with a small head and very fine hair. This creates chaos while I am working out because the band will not stay put without sliding off or onto my neck and here comes all the hair right in my face, choking me or blinding me while I run. NOT COOL! I believe I am not the only lady with this problem because lately I have been seeing other women with headbands on using bobby pins or hair clips to secure their band in place.
I wish I could take credit for this awesome headband find, but I can not! These headbands were actually a secret sister gift that I received a few weeks ago! If I have sparked your interest enough, you are probably trying to figure out what brand makes these awesome babies and what they are called. They are the Goody SLIDE-PROOF secure fit headbands. They come in a pack of six. My bands came in purple, blue, yellow, red, black, and orange. These bands are awesome because they have a thin line of rubber underneath the band that clings on to your head without pulling your hair.
Like I previously stated earlier, I have had these bands for almost a month now and I have worn them over and over to zumba class, the gym, on my runs, and even around the town running errands. They are still fitting my head snug and haven’t worn lose.
You can use one or double up with two or three for style! Perfect for the up do, low ponytail, or leave it in with your hair down!
I LOVE these and I thought maybe there is someone out there who shares the same headband struggles! 😉
* I was not paid to give a review for Goody headbands, this is strictly just for fun.
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