How to Maintain Your Fitness Levels During the Summer Months of Leisure

Hi ladies,

As the summer approaches, thoughts turn to leisure, days on the beach, barbecues and time spent with family. While it is important to enjoy leisure time during the warmer months of the year, it is equally important to remain fit and healthy.

The temptations of summer can leave you overweight, lethargic, and out of shape if you let them. However, you don't have to deprive yourself of the odd beer, barbecue burger or ice cream during the summer - as long as you take steps to remain active.

1. Be an early riser

Although you might have to drag yourself out of bed a little earlier than you'd like, exercising in the morning will leave you with the entire day at your disposal. Exercising in the mornings during the summer will also mean you avoid the most intense sunshine the day has to offer. Exercise might entail a long walk with the dog, a gentle jog or an arduous run. However, you can also look upon exercise as an enjoyable summer activity. Rollerblading, skateboarding and cycling before breakfast can be fun ways to stay fit in the great outdoors during the warmer months.

2. Set yourself daily activity targets

It is easy to become sidetracked during a summer of leisure and fun, which can lead to exercise becoming an afterthought. By setting yourself activity targets every day, you can ensure that summer fun doesn't get in the way of your healthy lifestyle. Your targets will very much depend on your current physical fitness, and your long-term goals. The Fitbug activity tracker can help you to set and monitor your targets on a daily basis, and it can be carried on you throughout the day. The data on your activity levels can then be accessed via a user-friendly mobile app that is included with this intuitive fitness tracker.

3. Have fun

Particularly during the summer, having fun and getting exercise aren't mutually exclusive. You can get a great workout while enjoying fun activities with your family on the beach or in the country. For instance, kicking a ball about for a couple of hours will get your heart working nicely. Trampolining in the garden or playing Frisbee on the beach are also great ways to get a great cardiovascular workout while enjoying quality time with the people you love.

4. Get involved in outdoor activities

Summer is the perfect time to get out and enjoy a range of organised activities. Join a local climbing club, take up canoeing of learn to surf. If exercise is going to be an integral part of your life in the long term, it has to be enjoyable. Cycling, hiking and running clubs are always on the look-out for new members during the summer months, so you can enjoy the sunshine, get fit and meet new friends all at the same time.

5. Moderate your alcohol consumption

There is no need to completely abstain from the odd tipple during the summer months. By moderating your consumption, you can easily enjoy beer at barbecues or wine during al fresco dining. However, it's a good idea to have a glass of water for every alcoholic drink you enjoy. And by using fresh fruit juice as a mixer, you can also ensure that you consume the essential vitamins your body needs. Cocktails such as the Cosmopolitan, the Bloody Mary and the Kale Mojito can provide you with a nutritious energy boost - counteracting some of the unwanted side-effects of drinking alcohol.

6. Stay hydrated

In order to maintain activity levels that will keep your fitness levels up, you need to be hydrated at all times. Summer is a time when people drink fizzy beverages, alcohol and fruit juice. In the case of alcohol, excess consumption will actually speed up the process of dehydration - particularly when temperatures are high. And the excessive consumption of sugary drinks will drastically increase your calorie intake. There is no substitute for drinking lots of water during the summer months.

You will know that you're dehydrated if your urine is darker than the colour of straw. To prevent this from happening, you should be drinking around two litres of water every day, and more if you're sweating a lot.

The summer is a time to have fun in the great outdoors. If you remain active, eat well and stay hydrated, you should be able to maintain your fitness levels while enjoying a few summer treats along the way.

Disclaimer: This post was sponsored by FitBug. 

Red, White, & Blue In-The-Face July Workout Challenge

Here is your July monthly workout challenge! Complete each day-3 sets of each move. 

To detox and shape up from the 4th of July, be sure to click here to join my newest DietBet game that starts Monday! You may use this workout in the game to help you lose weight :)

Wednesday July 1

5 Burpees

5 Bicycle Crunches

5 Tricep Dips

Thursday July 2

5 Mountain Climbers

5 Russian Twists

5 Split Squats

Friday July 3

10 Burpees

10 Bicycle Crunches

10 Tricep Dips

Saturday July 4

10 Mountain Climbers

10 Russian Twists

10 Split Squats

Sunday July 5

15 Burpees

15 Bicycle Crunches

15 Tricep Dips

Monday July 6

15 Mountain Climbers

15 Russian Twists

15 Split Squats

Tuesday July 7

20 Burpees

20 Bicycle Crunches

20 Tricep Dips

Wednesday July 8

20 Mountain Climbers

20 Russian Twists

20 Split Squats

Thursday July 9

25 Burpees

25 Bicycle Crunches

25 Tricep Dips

Friday July 10

25 Mountain Climbers

25 Russian Twists

25 Split Squats

Saturday July 11

30 Burpees

30 Bicycle Crunches

30 Tricep Dips

Sunday July 12

30 Mountain Climbers

30 Russian Twists

30 Split Squats

Monday July 13

35 Burpees

35 Bicycle Crunches

35 Tricep Dips

Tuesday July 14

35 Mountain Climbers

35 Russian Twists

35 Split Squats

Wednesday July 15

40 Burpees

40 Bicycle Crunches

40 Tricep Dips

Thursday July 16

40 Mountain Climbers

40 Russian Twists

40 Split Squats

Friday July 17

45 Burpees

45 Bicycle Crunches

45 Tricep Dips

Saturday July 18

45 Mountain Climbers

45 Russian Twists

45 Split Squats

Sunday July 19

50 Burpees

50 Bicycle Crunches

50 Tricep Dips

Monday July 20

50 Mountain Climbers

50 Russian Twists

50 Split Squats

Tuesday July 21

55 Burpees

55 Bicycle Crunches

55 Tricep Dips

Wednesday July 22

55 Mountain Climbers

55 Russian Twists

55 Split Squats

Thursday July 23

60 Burpees

60 Bicycle Crunches

60 Tricep Dips

Friday July 24

60 Mountain Climbers

60 Russian Twists

60 Split Squats

Saturday July 25

65 Burpees

65 Bicycle Crunches

65 Tricep Dips

Sunday July 26

65 Mountain Climbers

65 Russian Twists

65 Split Squats

Monday July 27

70 Burpees

70 Bicycle Crunches

70 Tricep Dips

Tuesday July 28

70 Mountain Climbers

70 Russian Twists

70 Split Squats

Wednesday July 29

75 Burpees

75 Bicycle Crunches

75 Tricep Dips

Thursday July 30

75 Mountain Climbers

75 Russian Twists

75 Split Squats

Friday July 31

80 Burpees

80 Bicycle Crunches

80 Tricep Dips

Directions

Bicycle Crunches:

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.

Russian Twists:

• Sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
• Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Split Squats

• Stand with dumbbells grasped to sides facing away from bench.
• Extend leg back and place top of foot on bench.
• Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
• Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Tricep Dips

• Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
• Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

My 5 Summer Skincare Must Haves

I get asked all of the time how I keep my skin so smooth. I typically use Rodan & Fields as well as Skinceuticals-they are my favorite brands and I alternate daily between them. However, Skinceuticals isn't super affordable for everyone.

Now that summer is in full swing, I wanted to share with you my summer beauty staples to keeping my skin youthful and glowing. My friend Brittney Jones, a Rodan & Fields consultant, introduced me to 5 new products that I have been going crazy over!

One of my highly favorite products for summer for dry lips has been the Lip Micro-Dermabrasion. This little handy dandy lip scrub comes in the tube that can easily be thrown into your beach bag or purse. All you have to do is wet your lips and apply the scrub as if you were putting on chapstick. Then, you wipe off and BAM! Your lips are smooth as ever.

Have any fine lines that are totally visible for everyone to see? The Acute Care Strips for Expression Lines can take care of those. You place a strip over the area that you see wrinkling the most. For example, I used one of my forehead and one above my mouth or on the "smile lines." I put them on at night and took them off in the morning-yes they stayed on and yes they were comfy enough for me to realize they weren't there-and sure enough, both sets of lines were softer than before!

Another little obsession I have had is with this stuff! The Micro-Dermabrasion Paste. I like to use it on my face, but honestly you can use it anywhere (especially elbows or knees) to scrub and exfoliate rough skin. It works in the same way as the Lip Micro-Dermabrasion. I use this product once a week to bring out a youthful glow.

If anything else, you will need a GOOD-no-GREAT sunscreen for summer. The sun is the leading cause of aging skin: wrinkles, lines, sagging, and dullness. You have got to protect your skin-it does not matter if you are running to the grocery store for a bit or heading out to the beach-when you are outdoors, the sun will get you. This is why I love the Lip Shield SPF 25 and the Essentials Broad Spectrum SPF 30 Sunscreen. I also use my sunscreen to protect my tattoos which the sun can cause fading of the ink.

To contact Brittney with questions about any of these products, email her at brittneymjones2012@gmail.com or give her a call/text at: (662) 803-7943

To order or view products, click here: https://bmjones.myrandf.com/

3 At-Home Ways to Reduce Cellulite

Cellulite sucks. There's no simple way to put it. There are so many expensive creams, serums, and lotions out there that promise to banish cellulite once and for all, but why waste your money when you can try all-natural remedies at home that are just as effective?

Other than sticking to a clean diet, consistent workout program, and drinking enough water, here are 3 home remedies that we love to combat cellulite with:

1. Coffee Scrub-use once or twice per week in the shower. Caffeine in the coffee has been known to reduce the appearance of cellulite and refresh the skin.

Ingredients

• 2 cups Coffee Grinds
• 1/2 cup Sea Salt
• 1/4 cup Raw Honey
• 4 tbps Coconut Oil
• An exfoliating glove or dry brush (very helpful, but optional)

Directions

1. Mix ingredients in a bowl.
2. Massage the scrub into your skin in a circular motion for 5 minutes per butt-cheek. You may also use a dry brush as well.
3. Store in  an air tight container and keep in the shower for future use.

2. Dry Brushing. As simple as it sounds, all you do is brush your skin with a dry brush before jumping into the shower. The skin is the body's largest organ and eliminates most wastes through the pores. Brushing helps to unclog those pores and bring out a brighter, youthful appearance.

How to dry brush:

1. First you need a proper brush, which you can purchase at most health food stores. Look for firm bristles—typically cactus- or vegetable-derived—or else the process won’t work, King says. A long handle is also handy to help you access hard-to-reach areas such as your back.
2. Using long, upward strokes, start brushing your skin at your feet and work up your legs one at a time. Then move up your mid-section (front and back) and across your chest. Finish by brushing up your arms toward your armpits.
3. Shower.

3. Apple Cider Vinegar. ACV helps reduce the signs of cellulite by improving elasticity, which reduces the lumps and dimples associated with cellulite.

How to do an apple cider vinegar rub:

1. Mix 3 parts apple cider vinegar with one part of your favorite massage oil.
2. Gently knead this solution onto affected skin areas twice daily.
3. This massage treatment will help to reduce the appearance of cellulite.

Protein Peanut Butter Fudge Popsicles

Delish snack alert! Protein Peanut Butter Fudge Popsicles 

All you'll need is:
-a Popsicle mold set 
-1/2 cup peanut butter 
-1/4 cup protein powder (I used MRM's natural vanilla whey. You can feel free to use my personal discount code SIA at checkout to try any product for 40% off here: http://mrm-usa.com/)
-1 cup full fat Greek yogurt
-1/3 cup coconut milk
-1 tbsp honey

Mix in a blender, pour into the molds, and freeze overnight. I'll usually eat one to cool off after a workout!

3 Secret Reasons You Aren't Seeing Weightloss Results

Are you finding your pairs of jeans fitting a little more snug than usual? It could be because your glutes are growing from all that weight training you've been doing.. or it could be from an increase in overall weight gain. 

So, you start eating healthier, drinking more water, and even jumping on the treadmill for 30 minutes a day. One month later-still nothing. The damn scale won't budge and your pants are tight as ever. What gives?

Here are 3 secret reasons why you may not be losing weight:

1. Your diet is inconsistent. 

People often believe that you can eat good during the week and eat like a king on the weekend. However, diet inconsistency can be the number one reason why those pounds are sticking to you. If you are trying to make a dramatic change, it will be best to leave the "cheat meals" alone-at least until you reach your goal, and then re-introduce them back in gradually and in a more controlled manner.

My biggest piece of advice? Keep a food journal for at least ONE WEEK. Track every little morsel that you put into your mouth, even gum (if it has calories of course) and write down the calories next to the food name. Also, be sure to clarify whether your food was a snack, breakfast, lunch, dinner, etc. After the period of one week, you will be able to see easily how many calories you consume and what type of food you are eating. It may even open your eyes to what types of foods have what amount of calories!

2. You aren't sleeping enough.

Sleep is not easy. If it were, most of us would be capable of falling asleep within minutes of lying down for the evening. Ever since becoming a mom, I have found sleep to never be the same anymore as it was pre-baby. I literally have to shut my mind off at night instead of running through tomorrow's to-do list and worrying about my son. But the truth of the matter is that when we sleep, our body rests-yes-and it also repairs itself. We need, on average, 8 hours per night-some people can function off less and great for them! However, a lack of sleep can lead to weight gain can increase that nasty little hormone we mentioned above-yup, Cortisol. Other than that, insufficient sleep makes you hungry because you are awake for a longer amount of time. This throws off your entire feeding schedule! YIKES.

The number one way to fix this is to find out why you aren't sleeping. It could be stress, a sleeping disorder, an improper wind down for the evening, a BABY lol,  too much caffeine before bedtime, etc. Limit and try one thing at a time to find out the cause of why you aren't sleeping.

3. STRESS.

Whether it is your work or a personal relationship in your life that you're stressing over, all stress is negative stress and it affects you the same way by releasing an overload of cortisol. Research shows that high levels of cortisol cause the body to hold onto fat and boost appetite, making you gain weight without even realizing. Not only that, Cortisol has also been known to increase depression and mentall illness, which can also be a precursor to unwanted weight gain. If you want to lose weight and are super stressed, the best thing that you can do first is find relaxation. Get a massage, take a warm bath, listen to music, have some alone time, or do what makes you happy.

Click the image below for a full-length booty workout plan to combat cellulite, tone, & lift your butt!

It Is OKAY to BLOAT!

Wanna know what these three photos have in common? 

They were taken the same day. 
The first photo was taken right before breakfast. 
The second right after lunch and then the third was right after dinner. 

People automatically assume that I walk around with abs all the time and that is NOT the case lol! Throughout the day, you will bloat-it's totally normal. No, it doesn't mean you're fat. It's called food and water. Often times, we get so hung up on the fickle stuff that doesn't even matter. 

Why worry? Everyone bloats. So... Don't sweat it! 

Want to Get Paid to Lose Weight? Click Here!

Weight loss is getting more and more social these days. Say hello to a new form of weight-loss motivation called DietBetting. This type of game is encouraging people to put their money where their mouth is and bet against themselves as a motivational tool for droppng the pounds.

And the reward? A bigger payout.

DietBet is going after weight management in the most social way possible: by bringing people together to lose weight as a group rather than the classic individualistic approach. DietBet lets players compete to lose weight with friends, strangers or even celebrities.

Here are the basics:

• Join a game.
• Pay the bet amount (usually $35) that you can lose at least 4% off your starting weight in 4 weeks. (For example, if you weigh 120lbs, you will have to lose at least 4.8lbs or so.)
• Weigh in.
• Intereact with other players who have the same common goal as you as motivation and encouragement.
• Weigh out.
• Win! (or lose)

Here are the rules:

You need the following household items-

1. A scale, preferably digital.

2. A digital camera or smartphone.

3. A full-length mirror for selfies or a partner to take your photo.

4. The word written on an index card (changes for each game).

Then you need to follow these directions:

1. You must wear airport security attire (ie take off shoes, belt, hat, etc). They recommend wearing the same outfits for both the weigh-in and weigh-out.

2. Weigh-in each time at the same time of day. They recommend the morning for the most accurate results.

3. Nothing may be in your hands except for the camera or smartphone during the weigh-in.

4. You face must be in the full body shot so DietBet’s referees can confirm it is the same person at the beginning and end of the game.

To join my official DietBet game to get fit this summer (and to detox from an overload of deliciousness from July 4th festivities), click here.

Your Guide to Getting Rid of the Mommy Tummy Pooch

Time and time again, a lot of moms ask me, "Why does my tummy pooch outward?" That damn pooch never seems to budge and loves to make its presence known. 

This answer to this question isn't always so direct because it could be for a variety of reasons such as:

• Diastasis Recti
• Excessive pregnancy weight gain
• Weak core musculature
• Abundance of fat storage

However, the one thing that it all comes down to is the fact that your body stretched its entire abdominal cavity and wall in order to compensate for a growing baby. All of this stretching and growing leads to one thing: weak ab muscles.

In order to target your post-baby tummy pooch, you will need to first address the weakened deep core muscles. 

These muscles are the:

• Transverse Abdominus: The Transversus Abdominis (TA) is the deepest abdominal muscle. It is the "corset muscle" of the spine and pelvis. In the normal situation, TA contracts in anticipation of body motion to guard the spinal joints, ligaments, discs and nerves.
• Internal Oblique:  The Interal Oblique is the deeper of the 2 oblique muscles. It runs on an angle from the pelvis up to the ribs. Its primary role is in stabilizing the core, but it also helps to move the spine.
• Multifidus: These muscles are very short muscles running from the transverse processes (on the sides) of one vertebra up to the spinous process (the middle of the back) of the next vertebra upwards. Their main function is back stability. They do not produce a large range of movement, but work to produce small, "fine-tuning" postural movements, all day long.
• Pelvic Floor: The pelvic floor (PFM) is a hammock of muscles that connect the pubis bone at the front to the tailbone (coccyx) and "sitz" bones (ischial tuberosities) at the back. The pelvic floor supports the bladder as well as the reproductive organs and connects the inferior aspect of the innominates (hip bones) and the sacrum. 

All of these muscles have one thing in common-they internally stabilize your whole entire body, starting at the spine and it is important that you work and build strength in these muscles before moving onto other abdominal muscles. 

Think of it this way: you are setting the foundation for your abs. You want to start at the very base and work your way out. You cannot build a house on an unsteady/weak foundation, right?

The second most common question that I get asked is, "What are some great exercises for the tummy pooch?"

Here are the most effective exercises for building your deep core muscles in order to combat the abdominal pooch after giving birth:

1. Planks

1. Get face down on the floor resting on your forearms and knees.
2. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
3. Contract your abdominals to keep yourself up and prevent your booty from sticking up too far upward.
4. Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
5. Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute, as you get stronger.

2. Drawing In Maneuver

1. Lie on your back, with your knees bent and your feet flat.
2. Simply pull your belly button in and towards your spine. Try to get your belly button all the way to your back. 
3. Hold for 10 seconds and then release. Repeat.
4. You can use an object to make sure you're doing this exercise correctly. Place the object over your belly button and attempt to lower the object as much as you can.

3. Floor Bridge

1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.

4. Marching

1. Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead.  
2. Gently draw-in your navel towards your spine and contract your glutes.  
3. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor.  
4. Repeat with the other foot.

5. Prone Floor Cobra

1. Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.
2. Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. At this time, your abs and hips should be the only parts of your body touching the floor. Hold this position for 5 seconds and lie back down.

6. Russian Twist

1. Sit on the floor with your knees bent and your feet flat on the ground.
2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded.
3. Holding a medicine ball in your hands out in front of you, lift your legs up a few inches off of the ground. If you cannot maintain balance, you may keep both feet flat on the ground.
4. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can. To make this more challenging, try touching the medicine ball to the ground on each side as you twist.
5. That is 1 rep.

Buy now 

Get ready to tone & tighten your abs and love handles with this 4 week at-home program with full step-by-step picture guides and exercise directory! 
Features 40 different moves that are designed to target the abs and love handles and a full 30 days of workouts that never repeat. No equipment is needed!
Get featured on our Instagram by hashtagging your transformations to #fitmommyarmy!
*Pair this workout program with our 4 week clean eating meal plan for the best results.

If you cannot make it to a gym and need to workout from home, try my new Strong Body Guide that is helping busy women worldwide get into their best shape ever. Little to no equipment needed for most moves!

Buy now

In this guide, you can expect:

–  12 weeks of workouts that can be done at home with little to no equipment.
–  225 pages long
–  Each workout takes less than 30 minutes-great for busy schedules.
–  step by step instructional picture examples of every move
–  no gym required
–  exercises focus on hiit, strength training, and plymetrics
–  download on any device
–  build a lean tone stomach, butt, thighs, and arms
–  download instantly from anywhere
–  promote fat loss & boost metabolism
–  contains cardio and stretching routines as well!
–  full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.