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 FRIDAY! Special Guest Post: Beverly Weeks

Happy Fun Friday to ya’ll!

Today’s guest post comes from my beautiful friend Beverly Weeks. Here and I met through the She Speaks/Proverbs 31 track and have enjoyed a blossoming friendship. I really love her fresh voice and fun perspective on life. I hope you enjoy her down to Earth attitude about reaching her goals AND honoring God :)

A Personal Trainer, Are You Kidding?

ME workout with a personal trainer? Are you kidding? Warning: if you use your imagination, the contents in this devotion may cause you to laugh so hard you may wet your pants…well never mind. His name was D-Rock and can I be candid? He looked just like something off of a butter commercial. Young,  dark eyes, tan, and yes he had a six pack. You could see it right through his t-shirt along with the muscles on his arms, legs, and even around his ankles!  I was well over 40 and it was obvious that my body had been drooping in places I never knew it could possibly droop! And then there was Spanx, ughhh never worked for me, that just squishes it all out!! Determined to slow down the aging process I relentlessly called him up and scheduled an appt. That first night he worked out muscles I never even knew existed, all the while I was trying to act refined by sucking in my stomach tightly and holding everything as upright and in place as I could. I thanked him and headed straight for the bathroom. PROBLEM, I couldn’t squat!! Frustrated , I got in the car & headed home.

An hour later I found myself lying on an ER table with my husband and my friend Phyllis by my side. To save me embarrassment, the doctor gave it a fancy diagnosis. I knew what he was thinking, the same thing I was.  Are you crazy? What are you trying to prove? Your whipped , and not to mention you feel like your about to die!! D-Rock had done a great job, I had just failed to tell him I hadn’t eaten all day. I was so engrossed with trying to make myself look better on the outside that I had failed to fuel up and take care of the inside. Just being candid, I have tried it all! Atkins, cracker diets, no starch, no meats, no sweets and the lists goes on.  You know, I was concentrating all my efforts on trying to be beautiful and improve my outward appearance, yet I was a failure on the inside. A crumbling marriage, success & goal driven, priorities out of line , always caring about what others think, using disrespectful words to my spouse….. trying to impress so many people, but not the two  people I should have been seeking two impress, my God and my husband.

I was doing it all wrong!  The deepest beauty does not come from cosmetics, jewelry, working out, or basking in the sun, but the deepest beauty by far is the beauty of the soul. Don’t misunderstand me it is not wrong to desire outside beauty. Hey I still get my nails done, and my hairdresser Jamie knows I am going to be there every Friday at 8:30, and you will always see me with jeans and high heels.  At the end of the day everyone wants to look better BUT looking better from God’s point of view begins on the inside and not the outside.  Sometimes I have to see my flaws and recognize that I am a sinner and seek for God to change whatever is wrong from within.  Mirror Mirror on my wall, my GOD finds me beautiful, even when I fall.  That my friend is what matters most of all.      

“The Lord does not look at the things man looks at. Man looks at the outward appearance, but the Lord looks at the heart.” Samuel 16:7

 

 

Beverly Weeks is an energized Christian speaker who is devoted to encouraging couples with God’s inspired Word.  She has written numerous online devotions, blogs & articles to exemplify powerful, practical biblical truths to couples standing for their marriage and family. Candidly & transparently, Beverly shares the grace, hope & redemption that Christ offers to all and their marriage relationships.

Beverly speaks from personal experience, a confident faith and a zealous passion, proclaiming encouraging messages of hope. She engages women’s groups, churches and conferences with topics such as Battling Low Self Esteem to Healing in Your Marriage.

Beverly presently serves with Intentionally Yours, a marriage focused ministry, facilitates Art of Marriage conferences and is a Homebuilder Catalyst for Family Life Ministries.

Hey wait a second, who wrote this? Don’t forget I love dark chocolate, peanut butter & bananas, alfredo sauce, shopping, consignment shops & did I say I LOVE dark chocolate?

To find out more about Beverly visit:  www.intentionallyyours.org

Friday Fit Facts!

Welcome to FRIDAY!!!!!

 

Since it seems to be everybody’s favorite day of the week, I thought we would go over a few fit facts. Think of them as THE LAWS OF FITNESS

  1. Calorie counting is so 1980′s. PORTION CONTROL is KING! If you want to lose weight, gain definition, or just look better naked then stop counting calories. Your calorie intake should vary daily, depending on lifestyle. Focus on keeping portions small. You should be eating enough to hold you over for 3-4 hours max.
  2. Nutrient dense wins every time. The more nutrient dense a food is, the more energy it gives the body, the more calories you burn.
  3. Diet foods are OUT! “Fat Free”, “Sugar Free”, “Zero Calorie”: all of these terms need to leave your diet completely. Diet foods were made for the sake of convenience and offer no nutritional value, These are among some of the most highly processed foods in the aisles.
  4. Hydration is necessary: Drink a bare minimum of 80 ounces of pure water per day, more if your sweating or looking to lose pounds.
  5. Exercise punishment does not work. Fitness revolves around the overall total health of your body. If you punish your body with a grueling gym workout for 2 hours, only to be bed ridden for 4 (or worse, prone to bingeing) you’ve done more harm than good. Consistency is key, punishment is lame.
  6. Motivation is fleeting and should not be counted on. I am not “motivated” to work out everyday. The fitness fairies do not visit my dreams and give me awesome energy. It’s a CHOICE. I consciously decide that this is a part of my life, period. If you struggle here (and I know you do because I NEVER hear the end of it) I have 3 words of advice: SUCK. IT. UP.
  7. Stop comparing yourself to others. A vision board is fine and respect for athletes is awesome, but trying to “get that______” is unrealistic. Simply be the best YOU! That’s more than enough :)
  8. Follow a fit example. Starlets that starve and tummy tuck queens should not have a place in your inspiration. Find fit people to hang out with and form bonds with people who have accomplished what you are after.
  9. Realize you will never get “there”. Weight is a terrible goal, but health is every changing it’s form. Strive to be your healthiest self and celebrate each little achievement along the way.
  10. Don’t lose your sense of humor!!!!! PLEASE, stay sane during this process. This really is a lifestyle and lifelong journey. Don’t take set backs as stop signs, remember to laugh at yourself, and keep putting one foot in front of the other!

We’ll break down some more rules next week, but until then…

Have a healthy day!

Michelle

Turbo Fire vs. Tae Bo

This has to be the ultimate showdown between home based workouts right?

Tae Bo and Turbo Fire are both based on burning fat through fun, easy to follow, high energy kickboxing workouts; however, they are quite different from one another.

Keep in mind I have done both of these and this is simply one professionals opinion.

Tao Bo:

Billy Blanks created Tae Bo decades ago and in his basement. Billy is noted as an ex-military man who has always had a passion for health and fitness as well as a man of great faith. To date, there are countless Tae Bo videos on the market (most of which reside on my shelves!) PLUS Billy has just released Tae Bo TV where brand new workouts are released weekly to keep your routine changing and keep you motivated. Billy’s videos are always in class setting and He is strict on form and function THEN speed. The music is usually house music set to support the rhythms of the class.

Tao Bo is a blend of martial arts and dance which helps burn mad calories and tone lean muscle. Another upside is the positivity of Mr. Banks himself cannot help but rub off on you. Most participants of Tae Bo, either live or DVD, report an overall lift in mood and higher self-esteem. I know I feel much better after a great sweat session where I can fight off all my haters! LOL

Tae Bo is incredibly versatile to any fitness program and while it is intense, it is also suitable for all fitness levels. You heard me right: ALL fitness levels. You are encouraged to “walk it out, but just keep going” many times through the workouts and you never feel as though anybody in the video thinks you’re the couch slug you may view yourself as (hey, I’ve been there!). I have been enjoying Tae Bo videos and DVD’s for a couple of decades now and really appreciate the simple choreography and focus on form. Overall, Tae Bo is one of my absolute favorite home based workouts for dropping inches and trimming the waistline.

For more information visit: www.billyblanks.com

Turbo Fire

Turbo Fire (TF) is a high energy, calorie incinerating workout from fitness mastermind Chalene Johnson. TF comes from the Beach Body line up of fitness products and stands up to all the hype. TF is a blend of choreographed kickboxing routines mixed with some funky music and awesome HIIT (high intensity interval training) circuits.Turbo Fire was originally made for “fitness athletes”. These are the elite in class fitness. It is those who have procured an extreme level of fitness through body conditioning mostly through group exercise and challenging sequencing. There comes a point where a well conditioned body needs more challenge. THAT is what Turbo Fire was made to provide: a challenge.

Turbo Fire has a kid sister, Turbo Jam, that started the rage in fitness kickboxing. These classes were created for those who wanted the washboard abs of a fighter without the bruises and scars. TF is more challenging than Turbo Jam. BUT options are given for lower intensity. TF is not suitable for ALL fitness levels, as it does require some sort of fitness background and an understanding of choreography. Don’t let that scare you off though! Start with Turbo Jam and get used to the slower cues, then work your way up.

Expect serious sweat with any TF workout. You can also expect to see very visible changes in body composition as well as weight loss. All of these results must be hard fought for though. TF is a program, meaning it comes with a meal plan and training schedule to help ensure results (side note: Tae Bo has a couple of those as well, such as Tao Bo Amped). Remember to pace yourself and you’ll be flying as high as Chalene in no time.

For more information on Turbo Fire visit: www.beachbodycoach.com/michellecfit

Turbo Fire and Tae Bo make regular appearances in my home workouts throughout the seasons, though I do favor the feel of my glove actually hitting the bag and my feet hitting the pavement on most days.

Do some research to find the best fit for you and enjoy your workouts!

Have a healthy day,

Michelle

Thirsty Thursday Energy and Beauty Boosting Smoothie

Happy Thirsty Thursday!!!!

This simple smoothie recipe tastes great and offers up 3 of your veggie servings for the whole day! Drink it in the morning for a great big energy boost and you’re already ahead of the nutrition game :)

Ingredients:

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6 oz water

splash of OJ (if you like it sweet use up to 3 oz)

splash of unsweetened almond milk (this makes it creamy)

2 handfuls of baby spinach

1/2 frozen banana

1 kiwi, skin off

1/3 cucumber

small handful blueberries

splash of coconut water (optional)

1/8 avocado

1 scoop Protein Powder (I use Shakeology Greenberry in this shake BUT you can probably use any protein powder)

L-Glutamine (optional)

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ALWAYS place liquids into blender first, then dump everything else in, puree for a few seconds and then either pulse or set to the smoothie setting.

I know this looks like a lot of ingredients, but it literally only took me 2.5 minutes from start to finish! Why? Because I spend a little time prepping my foods when I get home from the grocery store :) It pays off!

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The coconut water help[s to replenish lost electrolytes and is great for those who workout on a regular basis or who literally work out in the heat all day.

L-Glutamine is a must in all of my shakes as it helps to feed the joints and keeps my arthritis at bay and under control so I can enjoy life a little bit better.

Check in with me again to hear more about nutritional supplements, exercise tips and all things health!

Here’s to you! Have a healthy day,

Michelle