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MONDAY MOTIVATION: Challenge Yourself

MONDAY MOTIVATION: Challenge Yourself

"If it doesn'tchallengeyou, it doesn'tchangeyou"

If you are trying to make changes in your diet or your fitness routines, one thing is for sure - you have to challenge yourself in order to see results.  So, this week, I challenge you to do 2 things ...

1) Make one small change in your diet for the better and try to stick to it every single day this week.  Here are some ideas:
  • No dessert after dinner
  • Drink a full glass of water with lemon right when you wake up

Workout of the Week: Full Body HIIT Workout #1

Workout of the Week: Full Body HIIT Workout #1

Looking for a quick high-intensity workout to elevate your heart rack, burn calories and fat and be done in 20-30 minutes?  HIIT or High Intensity Interval Training is great way to do just that. 

Each Interval is 30 seconds on and 15 seconds rest.  You’ll do the same cardio exercise throughout (or feel free to switch it up if you want) in between every strength exercise.

  • Warm up with a 5 minute warm up
  • Do some active stretching such as arm circles, knee raises, side to side lunges, and windmills

Workout of the Week

Workout of the Week: Tabata Cardio Blast

This is a great cardio workout if you’re short on time and looking to get in a quick sweat! You’ll need a set of light dumbbells, a bench or step and some floor space.  Have fun! 

  • Each tabata round is 20 seconds on with 10 seconds rest.  After one round, take a 30 second rest before moving onto the next round.  Repeat all 4 rounds 1 more time.

> Tabata Round 1:

> Jumping Jacks
> Weighted Squats
> Plank Jacks
> Jumping Lunges

> Tabata Round 2:

No Gym Membership, No Problem!

No gym membership? No problem! Well, I don’t totally believe this, but I do think that it doesn’t have to be a huge problem or an excuse to avoid working out altogether. While gyms have lots of equipment, it doesn’t need to be limited to this; and often, even the most advanced equipment only can be used to focus on one muscle group. If you are too swamped to get to your gym or to a place with equipment, there are lots of bodyweight workouts you can do on your own to supplement the hard work you do with weights or other equipment.

Cassa Fish - Jules Breaks Down Simple Healthy Meals With Fish

Most people who know a lot about muscle and fitness will tell you that it is mostly diet that will get you the physique- and the level of healthfulness- that you desire. And it’s true- what you put in is directly related to what you get out. You cannot out train a bad diet so be sure to make the most of hard workouts with fueling correctly. In my house we eat a ton of fish and veggies. One of the things I come across often is people who are afraid to cook without recipes. My response is simple: do what you like.

It's Hard To Stick to A Routine! Here's How I Do It....

As a trainer, I get asked frequently about my own fitness regime; how often I exercise, what I do for exercise, what I eat, and most often, how I don’t get burned out or bored. I am the first to admit that I beat the heck out of my body and I could likely benefit from slowing it down a little bit, but just like everyone else, there are days when I have to drag myself there and push through a workout.Here are some tips that I have picked up along the way to keep me motivated and excited.

Schedule it

The Perfect Light Brunch Menu

Quiche is a classic brunch menu item with classically heavy ingredients set in a classically heavy crust.  Instead of serving a typical ham and swiss quiche to your family, show them how much you love them by serving them this ultra easy and fit version- a veggie frittata. They go well beyond brunch; in fact, my husband and I enjoy them on top of mixed greens with a simple vinaigrette frequently.
Zucchini, Tomato and Ricotta Frittata
                6 large eggs

How To Get More "On The Ball" Add A Medicine Ball To Your Workout Today-

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How To Get More "On The Ball"

Add A Medicine Ball To Your Workout Today- 

It can always be daunting to try out new equipment but the medicine ball is a very versatile and dynamic piece of equipment that is very straight forward. The balls are found now in almost every gym- but if the gym isn’t your thing it is also very accessible and easy to use at home for a productive and time efficient workout.