The Slimmer Summer Challenge just opened!

mc-7005 WM

This challenge is now CLOSED, but stick around for more to come!

 

 

Let’s get right to the details shall we?

What is the Slimmer Summer Challenge?

It’s a great way to get and stay fit and healthy all Summer long. It includes exercise, nutrition and mental health cause you know that’s what you really need :)

Who can do it?

ANYBODY! I will be honest and say it will probably appeal more to the ladies, especially busy moms. Men are more than welcome to join though!

When are the dates for the challenge?

The challenge will start June 15 and run through August 15th.

Do I need a gym membership or special equipment?

NO.

Ready for the nitty-gritty details now?

#SlimmerSummerChallenge

This is a 2 month program designed to give you everything you need to either jump-start your fitness OR simply stay fit during the busiest travel months of the year.

It’s a great program for on-the-go, vacations, busy moms, and all those who don’t want to plan their day around the gym (like I do).

The exercise portion consists of circuit training to keep the workouts short and intense for maximum results. NOTE: this is NOT a muscle-building program.

3 month back progress

This is 3 months of SLIMMING using the same strategies I will teach you in this course!

What to expect with the fitness portion:

  • Weekly calendar of workouts
  • Choice of 4-6 workouts per week depending on your schedule
  • Short, doable workouts
  • Printable, go-anywhere workouts
  • Limited equipment
  • Core focused workouts for safety and efficiency

Nutrition Focus:

  • MACRO education so you actually learn the science behind eating for energy and leanness
  • Learn the difference between calories and macros
  • Learn how to calculate YOUR macros and how to personalize them
  • Learn how to eat for energy and not just because you need to eat
  • Quick nutrition fixes for things such as bloating and water retention (subjects also covered)
  • Weekly meal plans…..BUT you will also learn a whole new view of food
  • Nutrient timing
  • Supplementation!

3 month front progress

 

Additional Goodies:

  • Weekly check ins
  • Weekly Q&A videos
  • Private FB Group to help you increase accountability AND share great tips on staying focused, plus recipes and other goodies
  • Email access to your trainer :)

Study after study shows that having a COACH and an accountability GROUP help you reach your goals faster AND help you to achieve more than you thought possible.

So, do you want in? You can get in RIGHT NOW by clicking the button below:



 

If you’re ready to start supplements already OR looking for the EASY button of supplements and assured weight loss, take a look HERE and check them out, then ask me how you can get your entry fee waived.

Whatever has been holding you back from making the most of your health, I promise we will change your mind. You do have the time, you just need a little guidance. And guidance is what I do best :)

My FIT Time at Disney

Good Monday morning all!

I’ll try to make this quick as many of you may be playing catch up on this beautiful Monday :) and hopefully it is beautiful where you are.

Last week I had the privilege of escorting a whole bus of teens to Disney World for a band trip….well, we drove and skipped the bus thing. The majority of the trip rocked and I was able to stay on track nearly the whole time, yay me!

In this post I’ll answer 2 questions for you:

How did I come back with a concussion?

How did I stay on track?

Ready, set….wait, what?

Yeah, I brought the gift of a concussion back from good old Disney. It was from a ride at Epcot. While there are MANY warnings about motion sickness, Mickey does fail to mention possibly concussion and the 2 deaths which occurred on this very ride….well played Mouse, well played. I won’t bore you with all the moanings of a concussion while on vacation, especially not when this particular blog captured my feelings almost exactly. Click the link and check it out, you’ll be glad you did….

Anyways, I am back now and almost functioning normally. There is still a bit of healing to do and I plan on avoiding this ride at all costs in the future.

Now, how did I manage to stay on track?

This part was easier and cheaper than I expected.

FIRST, I had an awesome back pack provided by 6 Pack Bags.

6packbagDisney

 

This bag (which my hubs sported like a real trooper) has enough space to fit ALL my food for a 12 hour day at the most MAGICAL place on Earth. FYI, you can take food into Disney, so there goes that excuse.

My meals were bland to say the least, but they did the job well. I packed plenty of tuna and salmon packets for easy travel as well as cucumbers and snap peas. I also cooked some tilapia and packed some mixed veggies too. I did enjoy a few fries on occasion and I even splurged on dessert one night. The Disney brownies were awesome, but the ice cream was far too rich and one bite was all I needed.

Food1 Disney

MOST days I actually didn’t hit all of my macros, which proved detrimental……carbs were hard as I did not pack many besides veggies. So I was low-carb livin! Sorry kids at Disney…..

My FAVE morning treat before each workout was protein coffee. I used Beverly International (got questions or need to order? HIT ME UP!) chocolate UMP with about 6 ounces coffee from the good old hotel room. This gave me the energy I needed for my workout and my next meal was PROATS….1/3 or 1/2 cup oats mixed with a scoop of whey protein and some raisins cause I’m on vacation!!!!!!

Protein Coffee Disney

Now, if I’m honest I will let you in on the fact that I did let a few more “treats” come in after my near brush with death. Truth be told, when you have a concussion you go through a phase where you really just don’t care. Not all is lost though! I walked all day AND worked out each morning there. I had a limited but awesome hotel workout facility and made sure to get weights and cardio in each and every morning BEFORE the day of walking. Notice, walking is NOT your cardio nor is it your workout……another excuse bites the dust.

Disney Hotel Gym

I used Tabata or HIIT style workouts to save on time and hit all the major muscle groups…..plus the pretty ones too :) I’ll be putting these travel friendly workout into printable forms soon!

Since I was less than 10 weeks out (and ABS are a huge problem area) I took ab progress photos to ensure I wasn’t getting too crazy.

ABS checkin Disney

I know it’s lame, but I’m ok with being lame as needed :)

I totally get why so many of us fall off the healthy living monorail when in magical places. And I do believe Disney sucked the calories out of those brownies….it is the magic kingdom people. The point is that  a little preparation goes a LONG way and you can come through your vacation without feeling the need for booking a marathon to make up for nutritional sins. It’s all about the balance of things ;)

Oh…and the bag. Grab your 6 Pack Bags asap so you’re ready for your next vacation!

Next vacation destination?

A driving trip to California!!!!! Excited to keep a live blog on what and where we eat (cause I really love food) and how I stay fit for IdeaWorld.

 

Talking about #demabs …and how to get them

A question posed more often than not is, “How do I tighten my abs?”. You can replace that with anything about a tight core, tight midsection, getting rid of the muffin top, etc. You get the point right?

The core is one of my FAVORITE body parts and also one of my most challenging. My core, or midsection, never stays as lean as my back, legs or arms. I do, however, know a thing or two about getting a strong and tight core. So…are you ready to get started?

rockin abs

NUTRITION.

What you eat will determine 100% whether or not people can see your abs. We all have them, but seeing them is a different matter entirely. If there are a lot of salty, sugary or processed foods (OH! and fake sugars) the abs will remain hidden…unless your a 15-year-old male athlete, then eat what you want and enjoy your youth :)

Balance is key when it comes to good core nutrition. You need proteins, carbohydrates and fats in balance to get the most from your core AND digestive system. Withholding nutrients can cause inflammation in the center where the majority of the body’s digestive system and energy are stored. Focus on whole foods first, then supplement as needed with your lifestyle. Pay attention to what you eat and how your body responds. Some of us can get gassy and bloated with certain foods, so make a note of it and try to eat those foods in moderation. The only time a food should be avoided completely is if you have been tested for an allergy OR eating that food causes great intestinal pain.

Veggie belly :)

Veggie belly is a term to explain the bloat that comes from a LARGE volume of veggies consumed in the diet. It is nothing to be concerned with and shouldn’t alter your consumption of veggies unless you’re about to bare all in a tiny swimsuit. Veggie belly will usually only last about 2-6 hours post meal. Regular workouts can help eliminate most of the bloat anyways.

After 1

ABDOMINAL MUSCULATURE

We ALL have abdominal muscles. There are a few key factors to drawing them inward and creating a sleeker looking physique. Women tend to want “FLAT” abs. This is achieved through Pilates like drawing inward and always encouraging the abs to draw in and up. If you’re wanting a 6-pack then you will need to BUILD those muscles out a bit. It’s important to realize that the core muscles are like any other muscle. They have similar functions and will grow when placed under pressure. That side bend with the weight you’re doing….unless you want your obliques (waistline) to grow OUTWARD, stop it. Your best bets for a sleek and strong midsection are plank variations, twisting movements such as bicycle crunches, wood chops, and twists with a medicine ball, as well as hanging leg raises and back extensions. If you want to create a fuller look to the abs try adding weighted crunches and cable crunches to your rotation.

HOW OFTEN SHOULD I WORK MY ABS?

Abs are like any other muscle, but if worked properly they do not need quite as much time to repair. I work my core 4 days per week, alternating between weighted and non-weighted days.

FINAL ADVICE:
Your abs SHOULD work during every single workout. If you are working legs at the gym, you better have a tight core. If you’re hitting back, make sure your abs are engaged before every single rep. It may take a bit of time to get used to, but if you make sure your abs contract before each movement then your workout will be safer and more effective overall.

Check out these ab workouts to get you started to a GREAT midsection: