Flabby Underarms!

Hi all!

I know that it can be hard to find time to workout especially when you gotta get up at 6 am and have to drive home to making dinners, family or whatever commitments you got! Or simply some days, you are just exhausted from a long day of work.

If you have a few minutes at work, you can re-energize yourself by doing some simple exercises at the office to tone up! Here's one to workout the triceps if you wanna cure those flabby underarms!

I did this before changing out of my work clothes to prove that you can do this in your work clothes at the office! ;-)

You can do a few sets of however maximum reps you can do throughout the day! Here's the video:

Abs are made in the kitchen!!!

Believe it or not, Abs are made 80% in the kitchen and 20% with exercise!!

Many people do spot reduction exercises such as sit-ups to get a flatter stomach.  Doing 500 sit-ups everyday will not reduce belly fat!

You need to lose your overall body fat.  Doing core exercises will strengthen your core, but what you need to do is combine a proper nutrition plan (remember it’s 80% in the kitchen) and do a full body workout program then do core strengthening. 

Some exercises like squats and deadlifts, which you do for your legs also utilize the core.  So you may be working out your core without even knowing it! Isn’t that great?! J

Aside from exercise, you need to eat whole and unrefined foods, meaning foods with only ONE ingredient.  Get rid of the processed junk!!  Eat more protein as it builds muscle, which muscle increases your metabolism, thus it burns fat. 

Your body needs carbs!!!! Eat carbs high in fiber (veggies, fruits, unrefined sprouted whole grains).  Eat carbs that have more than 5g in fiber and less than 5g in sugar.  Get rid of the white stuff!! White bread, pasta, rice—chuck ‘em out!

Eat good fats! Yes! They help you fight fat!  They help maintain your hormone levels, which reduces cravings.  Eat your avocados, nuts, olive oil, eggs, fish and meat!  I like having a handful of nuts in the afternoon for a quick snack!

Hang in there, it takes about 90 days of clean eating to see results!! Keep up the discipline!!! If you have a day of bad eating, so what, you can get back on your feet the next day, it’s not an excuse to keep eating bad!

Happy good eating!! J

Finding time to workout

Over vacation, it definitely was a lot easier to workout! Now that the semester has started, I've really had to figure out when the heck I'm gunna workout! LoL One thing that really helps is that I have established a routine and will not let things hinder my workout schedule and that means saying no to my boyfriend if that's possible! ;-)

I'm not really a morning person.  I'm not one that can get up at 5 am, but I am fortunate that I do have a flexible schedule.  Some mornings, I workout at 7 and some I workout after work if I have to be in the office early.  So what works for you???

This picture is a reminder of the discipline that I need to stick to my workout routine.  I keep telling myself I can do it, I can do it and so can YOU! :)

Don't let haters be haters and stop you from going to the gym!! 

In n Out Bicep Curls

Hi all!

Biceps are my favorite muscle group to focus on! Below is a video of one of my favorite moves called In and Out Bicep Curls.  It works on two different areas of the bicep.  Keep in mind that you want to do three sets with a 30 to 60 second rest break in between sets.

As mentioned in the video, if you want to build more muscle, do 8-10 reps and if you want to keep lean, do 12-15 reps.  The last three need to to burn- that's the most important part even if you want to keep lean!

Check out the video below! :)

How many of you worked out today??

Sometimes when it's the weekend, all you wanna do is be lazy! That was me this morning, but I forced myself to workout and I feel better! Working out actually gives you more energy than that energy drink or a cup of coffee! The hardest part is actually doing it!

I was like the picture below after my workout, but after sitting and having some of my hot lemon water, I'm more perked up! :) Fight the laziness and get some exercise- it can just be a walk around the block or pumping weights.  Whatever you are in the mood for!

Quinoa

Have you ever tried quinoa (pronounced keen-wa)?! I’ve been eating a lot of quinoa lately and love it! It is easy to make and goes with many things!

Quinoa is grain that’s high in fiber and protein, but it is a complete protein which has all the essential amino acids including lysine which is important for tissue growth and repair.   This is also gluten free!  Some stores have quinoa pasta, which I have yet to try!!

One of my favorite recipes for quinoa is to mix it with some spicy chicken sausage, bell pepper and onion.  A very simple and easy dinner!

I love this website for ideas for cooking with quinoa:  Cooking with Quinoa

If you have any excellent quinoa recipes, please share!!! :) 

Cheat Days

Hi all! Don't you look forward to cheat days?! I sure do!

With working out and eating right, it can be tiring and the temptations start to rise the further you go along with clean eating.  To avoid binge eating, it's important to reward yourself to a cheat day every week.  I don't mean to order a large pizza and eat the whole thing then have ice cream for dessert! Remember moderation is the key here! By having a cheat day every week keeps you more on track and helps you from falling off the wagon.  They're important!!!

Pick a day of the week for your cheat day and work hard and eat right, then your reward is that day that you've been looking forward to. :)

What do you tend to have on your cheat days??!

Reps til they're on FIRE!

Make each rep count!!

When doing your workout, you want the last three reps to be on FIRE!!! Hang in there! That's when it counts the most.  See pic below:

Women- lift those weights!!!!

Muscle burns more fat!!! Cut down a lil bit of your cardio and focus on some strength training! Here's a good link about burning fat with strength training: Women-Weight Training

Fuck Motivation!

You know after giving it some thought and seeing all these motivational pictures! I like motivational pictures, they remind me of the disciplines that I gotta do to keep fit and healthy, but they sure don't get me off my lazy ass to workout.  It's all discipline.

Some days I lack the motivation to workout or cook a healthy meal, but I just get up and do it.  I force myself and that's from discipline.  I grew up watching a mother incorporate working out as part of her normal routine and that has been ingrained in me.  I cannot imagine living life without exercise because of growing up with that discipline.

Treat exercise as showering.  Showering is part of your normal routine- make exercise a part of your normal routine.  Start slow by 5-10 minutes and build it up!

Happy disciplining! :)

Ha!

Gotta do what you gotta do! 

Excuses.. excuses...

My motivation for today- no excuses!

Whatcha eat for breakfast?!

Hi all!

What did you eat for breakfast this morning?? You all know that I'm doing the LiveFit eating plan.  I noticed that eating egg whites just doesn't do it for me in the mornings cuz they make me sleepy.  Do eggs make you sleepy??!!

This morning, I decided to not have egg whites and had oatmeal with nonfat greek yogurt instead.

I'm more awake, but this morning, I've been so frickin' hungry!! Errrr!

Perhaps it's just today and tomorrow will be better since my body is trying to adapt to a new eating and workout plan?? Ugh! Note any frustration here?? LoL

Any suggestions for healthy eating in the morning???

Flatten those Abs!!

Sick of doing crunches??!! This is a great ab workout without any crunches! It's good to mix it up- I noticed these also work the booty, which I need! ;-) hah!

Here's the link (it's from Women's Health- but it's great for the guys as well!): Women's Health Ab Workout

I did this workout today and I like it!

I'm aiming for a 6 pack- I think it'll come, don't you agree?! ;-) But will need a million more ab workouts!! ugh!!!!!

Hot Water with Lemon

One of my favorite things to do after a workout is to drink hot water with lemon.  I grew up watching my mom drink this and I always think of her when I drink it. J

What are the benefits of drinking hot water with lemon? There are quite a few and they are:

• It flushes away toxins which causes the skin to clear and appear healthier
• The body burns more excess fat efficiently
• It aids in the digestion of food
• Lemon itself is a diuretic which causes you to pee more
• Lemons contain vitamin C which stimulates and strengthens the immune system

Just simply take a lemon and roll it on a flat surface to make it juicier and squeeze it in a mug then fill it up with water.  Microwave it to heat it up and voila it’s done!

Drink up! J

Great leg workout!

Here's a link to a great leg workout: Natalie Jill- Leg Workout

I did this after doing the LiveFit leg workout (LiveFit Phase 1, day 3)- I wasn't quite satisfied so I ended up doing 12 sets on each leg three times! My legs are jello right now!

Motivation

Motivation is what drives us to keep working out and eating right.  It's easy to slip up especially when you're tired, stressed, etc.  I was up for a couple hours in the early morning so I'm a bit sluggish this morning, but I'm getting up to eat my power breakfast and do my workout!! Are you doing yours today?!

Very true!!!

Steel Cut Oatmeal

Steel cut oatmeal are less processed than regular rolled oats.  It's chopped with steel blades which results in a more chewier texture.  It takes longer to digest so it makes you fuller longer, plus it has more cholesterol lowering soluble fiber.  I don't have the time to take 30 minutes to cook oatmeal nor do I want to do that! I found this quick cooking Steel Cut Oatmeal from Trader Joe's.  Me like!

Pumpkin Protein Bars Recipe

I’m trying to avoid the store bought protein bars and making my own.  Here’s my first attempt! Tastes like pumpkin bread! 


Recipe: Pumpkin Protein Bars Recipe

Yum!

LiveFit Eating Plan

Here's the list of the approved foods for the LiveFit program:
Approved Food List

As you can see in the link below, this is what I’m doing in regards with eating.  I’m basically eating small portions every 2-3 hours. I’m still finding that fine line of not being hungry, but not full at the same time. Tricky! Any advice? :)
Eating Plan

LiveFit

I’ve officially started this.  Will see how it goes.  I like Jamie Eason’s nutrition plan and the list of approved foods.  She makes it easy to follow -well- it’s only the first day! hah! 


Here's the link!
LiveFit Phase 1

My First Post!

Where should I start?! I’ve been working out and eating right which has shown some changes in my body.  By noticing these changes, that made me motivated to research and follow certain people on Twitter and Facebook to learn more about nutrition and exercise.  Someone suggested that I start a blog to share what I’m learning/doing and here I am! :)

I’ve decided to do a strict fitness and diet regime.  I will post what I’m doing and I feel that by doing this will help me stay motivated to keep it up!! :) Feel free to share feedback and links/photos/etc that you think that I would find interesting! 

Life is short and make the most of it by being healthy! :)