Monday Motivation: Make Fitness FUN!

Welcome to Monday!

One key to sticking with a fitness routine is making it fun. What better way to do that than with a fun run? 5K fun runs are great for those just starting out in any fitness program. Running is an excellent way to condition your cardio vascular system, plus you get to say you’re a “runner” which is a good bonus as runners tend to form their own psychotic clubs :)

There are tons of Fun Runs and 5Ks going on in this part of the world now (and I’ll be telling you about a couple of them this week), but today I want to focus on the local Jailbreak Run. This annual 5K and Half Marathon is held right here in my home town of Baytown, Texas and benefits our local law enforcement and their families. THESE are the people who keep us safe every day :) Here is a little more about the run:

Jail Break Run is a 100% non-profit event.  Proceeds are to help officers & their families in time of need and fund criminal justice scholarships.  This run will be benefiting the Baytown Municipal Police Officers Association – Helping a Hero Fund & Project Blue. Form more info about Project Blue - www.project-blue.org

So, if you’re free this Saturday morning come run with me! I’m opting for the 5K because I have a lot more training to do before my next mission trip :)

The race begins at 7 a.m. and ALL fitness levels are welcome. You can run, walk, skip or crawl….just shoe up to make a difference. Grab a group of friends that you can laugh with and don’t forget to have a great big breakfast when you’re done! Not in the area? Consider simply making a donation. This organization is 100% non-profit and worth the tax deduction.

Until we see each other for some tough love…live LOUDER!!!!

Michelle

 

Workout Wednesday: An Invitation to Color in Motion!

Today I have a guest post from my good friend Morgan, from Color in Motion 5K. This fun run is coming to Houston February 2nd and benefits the Girls on the Run Foundation. My kids and I are planning on getting our run on and I would LOVE to see you there as well. Color in Motion is giving my readers a 10% discount on registration if you use the codde # MICHELLECFITNESS when you sign up. Let me know when you get all signed up and I’ll look for you at the run!

COLOR IN MOTION 5K RUN TO BENEFIT GIRLS ON THE RUN

Hey guys! This is Morgan from Color in Motion 5k. I am so excited to be blogging to tell you about one of the most fun events of the year, the Color in Motion 5k race, which will also help you get in shape. I also want to offer Michelle’s readers an awesome deal for the Color in Motion 5k fun run on February 2 in Houston at Reliant Park. This race also benefits the local Houston charity, Girls on the Run.

**Use the discount code- MICHELLECFITNESS to register and get 10% off race registration at colorinmotion5k.com/event/Houston.**

    CIMimage001                   

So what is Color in Motion 5k? Let me tell you, Color in Motion 5k is the most fun 5k race you will ever participate in. This is is not a timed race so run, walk, jog, whatever your prefer. If you are trying to find a motivation to get in better shape or complete your first 5k, this is an awesome opportunity to do so, as it is not as much about being competitive but more about just having fun.

If you are not familiar with Color in Motion 5k, here’s how it works.

Come in white clothes and start moving. Whatever your pace is fine as long as you are moving.

CIMimage002

At every kilometer of the race there is a color pit where our wonderful volunteers throw color on you as you go by, helping make the experience more fun and turning your white clothes into a pallette of color. Like these Color Chasers-

CIMimage003

What also makes Color in Motion 5k different than your average 5k race is the after party. Afterwards there is a big party with music, dancing, vendors and a color throw.

CIMimage004

Doesn’t that look fun? I would not want to miss out on that if I were you.

So what do you have to do to join in on this fun? Go to colorinmotion5k.com/event/Houston and sign up using MICHELLECFITNESS to get 10% off, bring your friends and get ready to have a great time and support a great cause while doing it. Hope to see you covered in color on February 2!

Morgan

Happy Thanksgiving! Your Total Body Slimming Circuit is HERE!

Your Turkey Day Total Trimming Circuit

Happy Thanksgiving!

This Turkey Day workout will torch major calories before the bird. We’ll be igniting the large, fat burning muscles in the body PLUS utilizing peripheral heart action, a method of training which helps raise the metabolic rate and promote greater EPOC (exercise post oxygen consumption). All this means greater calorie burn for you before, during, and after your celebration. Stay tuned down below for some simple Turkey Tummy Tamers!

Burn the Bird Circuit 1:

50 Jumping Jacks

10 Push Ups

50 Alternating Forward Lunges

10 Burpees

Burn the Bird Circuit 2:

20 Triceps Dips (from chair or counter)

50 Plie’ Squats

10 Inverted (Down Dog) Push Ups

50 High Knees (high knee run for count of 50)

Burn the Bird Circuit 3:

10 Jump Squats

High Plank Hold for Count of 30

20 Alternating Plank Knee to Triceps (from high plank pull knee in to same arm)

50 Bicycle Crunches

50 Bridge Hip Lifts

Complete each circuit with little to no rest to increase caloric expenditure. Always remember to warm up and cool down, plus get plenty of fluids. We all have different schedules, so commit to all 3 circuits at least 1 time through. If you have time this morning you can do the whole workout up to 4 xs for maximum calorie torching. If you’re pressed for time, consider doing a couple more rounds this evening. Remember to go at a pace that challenges you the WHOLE time. Your rate of perceived exertion should hang around a 7-8 on a scale of 1-10 (1 being couch potato and 10, nearly needing an ambulance!). Hit it hard and the results will come! Post in the comments below when you’re done!

 

 

BONUS! Turkey Tummy Tamers

We have ALL been there! You did your workout, had your meals, set your goals and vowed NOT to overdo at Thanksgiving dinner…only to overdo anyways and be left feeling bloated and overdone yourself. No worries! I’ve got some of my own tips that really help me on those not-so-stellar eating days :)

  1. Shake it off. What’s done is done and there is no amount of regret, guilt or fat burners that will erase it. You enjoyed your time, so let it go.
  2. Do the math. For you to REALLY gain just 1 pound of fat, you would have to physically ingest 3500 calories MORE than what you use to live. That’s 3500 more than your basal metabolic rate and 3500 more than that awesome workout you accomplished this morning. My guess if for a 140 pound woman, you would have to have taken in 8000+ to gain 1 pound…..I know the pies were good, but really? Chances are that bloated feeling is from water retention. You can breathe now…..and get off the scale for a few days!
  3. Peppermint tea helps with digestion. The human body can only fully digest about 400-700 calories at a time. This is due to the amount of macronutrients the body can physically break down and send where it needs them. On Turkey day we can overdo. After the bustle, fix yourself a cup of peppermint tea to stimulate the digestive system and ease some of the puffy feeling.
  4. Drink water like you’re being paid to do it! Over the next 3 days you’re #1 Goal is to down a gallon (yes, GALLON) of water per day. Flush the system and get the processed goodies (candied yams, green bean casserole, buttery mashed potatoes, canned cranberry sauce, pies, cakes, cookies anyone?) out ASAP.
  5. Yoga is now your friend. Yoga utilizes twisting to relieve tension in the spine, but twisting can also relieve the bloat in the belly as well as that heavy feeling in the legs. Most yoga studios offer a FREE YOGA CLASS the day after Thanksgiving. Grab a buddy and spend an hour finding your ahhhhhh.
  6. Get back on track. Make sure you are ready tomorrow to jump back on clean eating. If you went to family, forgo the to-go bags. If you host, give the food away! If your family doesn’t want it, check the local shelter. Many shelters will take leftovers to feed those less fortunate. Call ahead to make sure. Also, think about making plates for those who are working during the Holiday, or those you see on the street day by day. Part of this season is a spirit of giving. You don’t need the food, so let it go!
  7. Get moving. Don’t sit on the couch moaning about a protruding belly, get up and move. A brief walk can stimulate the digestive system and help ease the achiness of too much indulging.

 

There you have it! Tried, true, and super easy ways to get you back on track to reaching your goals. Come back for some Fun Friday tomorrow and hear answers to your weight loss specific questions.

 

 

Have a Healthy Turkey Day!

Michelle

Fun N Fit FRIDAY!

So, as we move into the weekend, what comes to mind? Is your weekend full of adventure and fun? Or is it the more mundane tasks that await?

If you find yourself in the latter end, no worries! You can take the opportunities given to make sure you get some extra, fun movement into your everyday lifestyle.

  1. Choose to start the day out right! I am well aware that not everybody appreciates the early morning weekend hours like I do :) , but you can choose to get your fit on before breakfast. Check out the fitness page on Hulu.com for FREE workout vids. Most of which are about 10 minutes long. You can pick anything, from Pilates and dance, to kickboxing and weight lifting. It doesn’t have to last an hour to brighten your mood.
  2. Plan your meals/snacks in advance. This time of year a lot of us are headed to the ball park to watch the kids play. Don’t succumb to ball park food! It’s not just the calories, but this type of food is highly processed and the more you ingest throughout your lifetime (how many years have your kids been playing ball?) the slower your metabolism will be.
  3. While at the park, get OFF the bleachers and stop being the bench warmer in life. Yeah, I said it…. You can cheer your little ones even better while standing and moving, keeping your blood flowing, oxygenating your brain for better function, and showing that you really are involved!
  4. I know you need to clean the house (as most of us do!) so split up the chores and make it a game. Got young ones? Make them honorary detectives and send them on a “hunt” for items that need to be put up. Then, end the housecleaning with a walk. If a local ice cream parlor ends up on your walk, well then it was meant to be! :)
  5. Plan a little park time. Take the kids to the park and challenge them to chin ups on the monkey bars. By the way, totally cool if you “let” your kids win! Run around the park with them, or walk through the glorious nature around.
  6. Lounging by the pool? Not if you’re fit! Laying out is detrimental to your skin (SPF ALWAYS!) and your waistline, so get moving. Swimming is good, water volleyball is even better. Challenge others to a game, or see which one of your kids can out do you on laps. Make it fun and make it count!

No matter what the weekend has in store, it’s up to you to become an active participant in your life. So get moving and find the FUN!

Michelle

P.S. I’ll be trying out paintball for the very first time this weekend. I’ll let you how it goes!

FUN FRIDAY!!!! Fit TRUTHS #1

How to Drop 10 FAST: part 2

EXERCISE!!!!!!

Regular exercise plays a huge role in your overall health and fitness level as well as weight loss and weight maintenance. You must be CONSITENT with your exercise. In other words, you can’t run in January, stop in February, pick it up again in the fall, and expect to be smokin hot at Christmas. IT DOES NOT WORK THAT WAY PEOPLE! Consistency is key. When it comes to getting the body to let go of excess poundage and bust through those terrifying plateaus, you have to be creative. Your workout needs to take a tone that is more challenging, BUT not so gut wrenching that it causes inflammation.

The best way to accomplish fat loss is through circuit training. Circuit training is basically moving through a series of exercises one after the other with little to no rest in between. Circuits can be done with literally any form of fitness. My favorite to bust through plateaus is to circuit through strength and cardio moves all in one workout. Since these circuits don’t exhaust any one particular muscle group, you can circuit up to 6 days per week for maximum results. Your 7th day is an active rest day, meaning you can walk, jog, bike, do yoga, etc. Don’t sit around like a lump though.

Above is a cardio circuit, mixing body weight based strength moves with high intensity cardio moves. Move quickly through each, rest for about a minute after all are done, then repeat the circuit 2-3 more times for optimal results. Remember, in order to change the body composition you must first CHALLENGE the body. So, work outside of your comfort zone. By the way, there are plenty of other videos right here on this site to get you up and moving, no money required! So, stop wasting your own time and hop to it…literally.

In health,

Michelle

P.S. If you are super hard core about getting that weight off, add fish to your daily intake (canned tuna is OK, but you want to limit the quantity to NO more than 1 can per day at most due to trace amounts of mercury).

FUN FRIDAY!!!! Enjoy the video!