Monday, April 20, 2015

Don't Give Up on Your Dreams if....

Yesterday, my family & I went to church.  I don't post much on church, but it was in my heart to write this today. 

In the last few years, I have not been the best with my church attendence-but within the last month, it had been on my heart to go and to find more meaning in my life.

The main focus of the sermon yesterday morning was on dreams.



Immediately, I thought of you all and my own personal vision and dreams. 

How many of you ladies have a dream? Chances are, if you are here on my blog, you most likely have either a business dream or a fitness oriented dream.

Do you know why some people's dreams don't come true? They give up on them. As simple as that. 

You know, it is SO easy to give up in life. Especially if things aren't really happening in your favor or if your goal seems to take forever to reach. Sometimes, it could even be because of an unfortunate event happening that derails our vision.

When I was tipping over 150lbs and overweight for my height (5ft. 3in), I had a dream-I wanted to get fit and to get in shape. It was so HARD to stay on track, but I never lost sight of my goal. 

Me in my slightly heavier days.

I know that some of you ladies may be struggling with your weight and body image. I want you to know that you can follow your dreams and make it all a reality. 

Write down what you want to see for yourself. Seriously, go get a pen and paper.

The Bible says if you don't write your vision plainly so you can run with it, you'll forget about it.

If you want the specific verse, it's Habakkuk 2:2: The Lord answered me, “Write down what I show you. Write it clearly on a sign so that the message will be easy to read."



You know, if I would have given up on my dream, I wouldn't be right here in my position today. I wouldn't even own a business like I do now! I wouldn't be here to help and to guide you all into your own dreams. Amazing, isn't it?

In the Bible, it states that you dreams can be used as a blessing to others. Each one of us has a gift and the purpose of that gift is to help others. That is the whole point of this life-to grow, to share, and to love.

Here are the main points that I took away from yesterday's sermon:

Don't give up on your dreams if....

1. Things didn't start out so well. Maybe things aren't going as smoothly as you would like for them to go. Don't give up, keep pushing through those rough times. In my fitness journey, I had setbacks. After all, I loved fast food and bakery items. If things didn't start out so well for you, learn from those events and build yourself to become even stronger.

2. Those closest to you do not support you. When I first made the choice to lose almost 50lbs, I was married to my ex-husband who was just about as supportive as a rotten, wooden bridge-not very supportive. My house was littered with Coke cans and fast food. I pushed through it and stayed true to myself. It was so much harder because I did not have that family/friend support, but I conquered it anyway. Maybe you have a spouse or parents who don't support you-shut those negative Nancies out! Maybe you have a friend who says, "That's a dumb idea" or "That will never happen." Don't listen to them.

3. Even if your journey is full of surprises. Surprises can either be good or bad, can you agree? Maybe somewhere down the line, you get a divorce. This could be a setback and used as an excuse to eat your emotions or give up on your dreams. Don't let it. Bad things happen in life. Let's face it, if good things happened 24/7, we would not learn to appreciate them because we would often take those good things for granted. The bad makes us so thankful for the good things in life.
4. If it takes longer than you may realize. You have been eating clean for a month and the scale still isn't budging. You feel like it's just no use and you might as well just give up already. But, don't. Any dream-fitness related or not-takes TIME. Most of us are human and super impatient. We want results NOW! We want to accomplish our dreams and goals NOW. But remember this: things that happen quickly can crumble very quickly as well. Take time and put that time into your goals.

I hope that these four principles will help you throughout your week. Even if your goals are not fitness related-maybe it's work related or even family oriented-these same four things can still be applied to your daily life.

Have a fabulous week!

Sia

If you would like to listen to the full sermon, it can be found by clicking here.


4 Killer Plank Variations to Try Right Now!

Who loves planks?

Here are 4 killer variations that will set your abs on fire!

Plank with Leg Lifts
300x300 Siab
  • Get into plank position on your forearms with your abs in tight.
  • Engage your glutes to lift and hold one foot a few inches off the floor, foot flexed.
  • Repeat and then switch legs.
Plank Jacks
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  • Start in a standard plank with your legs together.
  • Jump your feet out as if you were doing a horizontal jumping jack.
  • Jump feet back together. Don't move your arms!
  • Repeat as if your feet are doing jumping jacks, but your arms are completely stationary.
One Arm Planks
300x300 Siab
  • Start in standard plank position.
  • Slowly lift your right arm, extending it out in front of you.
  • Keep your back flat  and reach far in front of you.
  • Hold for as long as you can.
  • Repeat with left arm.
Knee to Elbow Planks
300x300 Siab
  • Start with a standard plank.
  • Slowly bring your right knee toward the outside of your right elbow.
  • Hold for 2-3 seconds.
  • Repeat on the other side.
Here is a video demonstrating the 4 moves:


Saturday, April 18, 2015

10 Easy Toddler Meals {Part 2}

So many of you LOVED my original 10 Easy Toddler Meals post. Therefore, I decided to do another one! 

My son still eats pretty much whatever we eat-he really isn't that picky. His favorite food still seems to be CHEESE. He cannot get enough! So, as you can see, I include it with most meals. 

Hey, calcium, right??

Here are 10 easy meals that my little man ate this past week:


Meal #1:
Tortellini 
Grapes 
Carrots


Meal #2:
Pita Bread
Orange
Eggs
Bacon


Meal #3:
Carrots (he loves them frozen due to his teething)
Multigrain Roll
Chicken Tenderloin


Meal #4:
Kosher Beef Frank (The only hotdog I will eat! Hewbrew National brand)
Cheese
Orange


Meal #5:
Grapes
Cheese
Eggs


Meal #6:
Chicken 
Pasta
Sweet Potato Fries


Meal #7:
Waffle 
Bananas
Cheese


Meal #8:
Eggs
Bacon
Orange
Bananas


Meal #9:
Broccoli
Apple
Chicken


Meal #10
Deconstructed Chipotle Burrito Bowl:
Avocado
Steak
Cheese
Beans

Feel free to pin the following image by hovering your mouse over the center of the image to save for future reference!




My Newest Favorite Workout MUST HAVE for Shin Splints & Calf Pain!

Hey ladies!

Are any of you out there dealing with shin splints or calf cramps while or after working out? 

I remember when I was pregnant, specifically, my ankles would swell so badly-especially while working out. It was actually quite painful at times. Someone had told me about the use of calf compression sleeves, but I never really gave it much thought.

Nowadays after baby, I have been getting tons of shin splints whenever I run or do my cardio. I am not sure if my body's circulation has completely changed after birth or what, but it sucks!

Thankfully, I have finally found a solution. I decided to give the calf compression sleeves a try and chose Physiofinity. After reading a lot on their brand and their product, I felt pretty confident and excited to try them out!

As soon as I put them on, my legs immediately felt lighter. It was quite lovely! I started running on my incline trainer and surprisingly my calves no longer hurt when I raised the incline level. I was shocked and relieved!

I never really understood calf compression sleeves so I never gave them a try. It is such a shame that I am just NOW using them because they would have been SO helpful during pregancy!!!



The primary benefits of calf compression sleeves:
  • Reduces Shin Splint Pain
  • Decreases Recovery Time
  • Increases Warm Up Speeds
  • Prevents Calf Strain
  • Minimizes Lactic Acid Build-Up
  • Relieves Heavy Aching Legs
  • Reduces Calf Cramps
  • Increases Circulation
How the calf compression sleeves work:
  1. You wear both compression sleeves on your lower legs or calves. You can wear them under your pants or shorts-however, you would like. 
  2. The lower portion of the sleeve, near the ankles, creates a funnel-like effect with decreased compression as you move towards the top of the sleeve. 
  3. This effect moves de-oxygenated blood from the lower legs back to the heart more quickly, which boosts circulation - increasing the rate at which oxygenated blood flows into your muscles. This reduces the effects of fatigue, aids in faster recovery and decreases muscle soreness post workout.

My husband and I both love our Physiofinity calf compression sleeves. It is great knowing that there is a lifetime guarantee on these and I do plan on using them especially during my next pregnancy to help reduce the swelling and pain in my legs as I workout (and in general)!

They are only $19.99 and you can purchase them exclusively through Amazon.com by clicking here

However, we would love to offer you a gift of $5 off of your purchase by using promo code FITMOMMY at checkout!



Also, Physiofinity would like to offer you a copy of their free Stretching Guide by clicking here. Pretty sweet, huh?

Don't forget to check out Physiofinity on Facebook and Twitter!

Disclaimer: I was given calf compression sleeves to test, at no cost. All opinions are my own.

Friday, April 17, 2015

CLEAN EATING 45LB. TRANSFORMATION DIET PLAN


Something that I don't speak of much these days is my 45lb. weightloss. 

Wayyyy before pregnancy happened, I was slightly overweight for my height, according the BMI charts. I was 150lbs and steadily climbing. I was so unhappy with my size and how my clothes fit that I decided to stop all of my bad habits and dive into the healthy life headstrong.

Within 9 months, I dropped 45lbs. This was back in 2010-2011-such a long time ago it seems! I almost forget about it these days. But every now and then, I will get a question about how I started eating clean, which I address all in my Guide to Diet & Fitness.

I rememeber going through my pantry and cleaning out all of the bad, boxed junk food that I could find. I sat down, grabbed a pen and paper, and made a new, healthy grocery list. Finally, I went shopping. I tried new foods that I had never heard of and forced myself to like good foods that I had put of for years such as avocado and peppers.

Here is a sample diet plan for the way that I ate to drop the weight. I honestly did not start seeing the scale budge until about 8 weeks in. Girls, it won't happen overnight, but that does not mean that things are NOT changing. You will be amazed once you start noticing because people are going to notice your weightloss way before you do!



Here's the plan:

Meal #1
-Banana Nut Oatmeal:
  • 1/2 c. oats
  • 1 c. almond milk
  • 1/2 banana
  • 1/4 c. chopped pecans
  • dash of cinnamon
Meal #2
-Protein Shake:
  • 2 scoops protein powder
  • Water
-5 Strawberries

Meal #3
-Grilled Chicken Salad:
  • 1 skinless, boneless chicken breast, grilled
  • 2 cups spinach leaves
  • unlimited veggie toppings
  • 2 tbsp. lite balsamic vinaigrette
-1 medium sweet potato

Meal #4
-2 oz. cheddar cheese
-10 multigrain pita chips

Meal #5
-2 filet tilapia
-1/2 c. brown rice
-1 c. steamed green beans

Meal #6
-1 c. Greek yogurt
-10 blueberries
-drizzle of honey

I pretty much ate like this the entire time and I pretty much still eat like this today. You can use this as an example, as well as my Guide to Diet & Fitness to help you to get on track to getting the body you so desire.



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