We’re on the brink of a New Year-- it’s an exciting time filled with clean slates and fresh starts. If there is one thing I get weary of hearing it’s that all of the sudden these “magical days” in between Christmas and New Year’s must be spent ambitiously planning all the ways we will “improve.”Read More
Wrapping up over four weeks of being on the move and I'm so happy to be on my couch eating out of my own fridge! When I asked for your input on how this travel post could be most benefiial, there was quite a bit of feedback (thank you!) and I intend to be thorough, but also try to cultivate and reinforce the fact that vacations are FUN and should be a deviation from our normal routine by definition!Read More
If I could give you a glimpse into this year from the not-so-edited or curated side, I would tell you that it’s been extremely busy, but even more rewarding. If you told me some of the things I now know are possible through hard work, creativity, and a very talented husband-- I wouldn’t have believed you, so you might not believe me, but I’m going to tell you anyway. Actually, I’m going to let Amy Carmichael tell you in words I couldn’t agree with more than I do in this moment--Read More
This blog is something that I hope to read when I’m 105, so reliving the glory days of young knees and sweaty runs will have to be documented in case I will have slowed down by then. I have no doubt I will look back on my life with thoughts of areas I should have given less attention to, and plenty to which I should have given more, but a love exercise is something God knitted deep into my heart with a purpose. I have a feeling exercise will have some very sweet memories of my kids, women I never would have met otherwise, and personal victories as I reflect some day.Read More
I answered over 200 individual questions about the Move Sweat Shred Guide on Tuesday’s post and I couldn’t have been happier to do that. I would never want to start something or spend money on something unless I had all the answers, so thank you for asking!
1. Can I Modify the Guide for 3-4 Workouts a Week?
YES. I guide is not all or nothing--it is NOT success or failure, it is NOT results or nothing. You WILL see results if you are consistent with these workouts even if it is not every day. The guide has 5 unique workouts every week (no repetition), but that does not mean you have to get them all in each week. You can also break them up and complete different cardio sessions with different resistance workouts--just as long as you get it in and are pushing yourself, you will see results.
(tip: I recommend skipping Cardio + Abs, since the other workout days incorporate those often)
2. Can the Workouts be Performed at Home? With What Equipment?
YES. There are women who have already completed the entire 8 week guide from home. You will need to modify about 5% of the guide, but I provide those modifications to you upon e-mail request (email@example.com).
Equipment: Step, dumbbells, kettlebell (dumbbell works also), medicine ball (5-10lbs) and resistance cables to be used in place of cable machines and an inflated exercise ball (although not required)
3. How Long do the Workouts Take? What if I only have 30-45 minutes?
People of average fitness level typically complete an entire workout in about an hour or a few minutes over. HOWEVER, circuit training is SO simple to follow that you can simply shorten a workout by not repeating a circuit and moving on to the next instead.
4. Does the Guide Have Weight Recommendations to Help Choose for Given Exercises?
What About Videos for Form Guidance?
Yes. It has suggested weights for exercises, but it also gives clear guidelines on how YOU can determine what weight is right for you. (Hint: the last two repetitions of an exercise should be very difficult). Each exercise is linked to a video so you can check your form to be sure you are performing properly.
5. Does the Guide Include Cardio Recommendations?
Yes. The guide has two HIIT (high intensity interval training) workouts a week, LISS (low intensity steady state) and steady state cardio that is not required, but recommended based on your goals. It is all outlined in each workout and found in the introductory information.
This guide is very “friendly” to runners and I’ve provided a detailed post on how I recommend incorporating it into a training program.
Below is an excerpt from the guide
6. Does the Guide Include Nutrition?
Will I See Results Without Tracking Macros?
My nutrition support is an 8 Week Macro coaching program, but I am currently full and not taking on new clients. Macro counting is NOT required to see results, but some people prefer to do the two together. As long as you are eating in accordance with your body’s caloric needs, you will see physical changes in performing the guide without macro counting.
If you are interested in the coaching for the future, subscribing to the blog notifies you of availability.
Meal prepping is not a recipe for success in and of itself, but it’s about as close as you’ll get. It's common knowledge that nutrition is more important than any workout, and can be the missing link in many people's progress. Food is fuel for your brain and body, so a little extra time and planning is worth the investment. For many people it’s the convenience of less nutritious foods that sabotages their intentions more than anything else. Taking a an hour or two twice a week to set yourself up for quick, easy, delicious options will allow you to fuel yourself well even amidst the busiest of schedules.
And you'll feel on top of the world when you finish and your fridge is full and ready to go!
1. Prioritize Protein
Whether you track your macros or not, protein is the most effective way to stay satiated (full) and the hardest source to find on the go. When you first realize what your body’s protein needs are, it seems like you’ll never get it in, but then it becomes second nature and you’ll get strategic about fitting it in throughout the day little by little and in no time you’ve got lean muscle, fewer cravings and more clarity of thought.
I always cook 3-4 chicken breasts with various herbs and spices (usually from Trader Joe’s) to have on hand throughout the week. I can incorporate them into so many meals and I find that I cook them well (I typically sear them, then cover to allow them to cook with steam) they don’t dry out at all.
Hard Boil eggs or just have a carton of liquid egg whites on hand to make omelets, add to oatmeal for more volume or add to rice for a protein boost to simulate “fried rice.” Eggs are a great source of protein since they don’t have carbs or fat (unless you use the yolk).
Greek yogurt (fat free or low fat) is an easy way to boost protein without many additional carbs and fats. You can add stevia, berries, protein powder, granola, etc to sweeten it without too many unnecessary carbs. Cottage cheese is also a yummy snack paired with vegetables or fruit!
EXAMPLE: Chobani Flip Vs. Plain Chobani Greek
EASY way to save 10g Fat, 18g Carbs, and gain 6g protein by adding choosing plain and adding some "friendlier" toppings
Checking the labels of foods will quickly show you where the sources of protein are that allow you to fill your daily allotment without sabotaging your carbs and fats. You;ll learn to flip things over before you add them to your cart and get creative with your foods to avoid unnecessary items (like fatty sauces) that steal a lot of macros without filling you up!
2. Have “VOLUME” Foods Ready To Go
What I mean when I say “volume” foods is basically foods that take up space on your plate that you can eat a lot of that don’t add up to many macros. Everyone likes to munch, but it can quickly add up if you’re not careful. My favorite volume foods would be:
Spaghetti Squash- (WAY fewer carbs than sweet potatoes per serving)
Greens- You can add a huge side salad to your plate, kale to your stir fry, lettuce to your sandwich, etc
Broccoli, Asparagus, Brussels Sprouts- Fills your plate, your tummy and barely makes a dent in your macro budget
Cauliflower “Rice”- You can make the biggest stir fry you want with chicken, eggs, peas, carrots, soy sauce, etc and you carbs will still be sitting pretty.
Cantaloupe, Honeydew, & Berries- These are some lower carb fruits that fill you up without sending your carbs out the window like bananas can.
Protein Ice Cream- I’ll let you make this and then you’ll understand why I have it 4-5 times a week.
3. Treat Yourself
That’s right! Food is enjoyable and SHOULD be. It’s natural to crave chocolate and sweet things, so be realistic about it and realize that it CAN be part of your diet without it sabotaging all the healthy options you are choosing. My advice is to make some compromises and retrain your taste buds a bit. Try some items that are a little “lightened” up and stick to the serving sizes you have planned for.
Inputting the treat that you plan to consume into your app of choice (if you’re tracking your macros), allow you to piece together the rest of your day while knowing all along that you’re going to enjoy something later! When you get to that point of the day, you enjoy every bite of your Enlightened Ice Cream or Halo Top or dark chocolate square or candy bar. Realizing that it’s made up of carbs, fats and protein like everything else. Granted, it won’t provide many micronutrients, but that’s OK with the ratio of whole, nutrient-rich foods you have consumed throughout the day.
MY BEST ADVICE:
Any eating approach that strips you of your enjoyment of food, is not going to last long. It’s better to have a plan that allows you a little wiggle room, but ensures sustainability and can be more than a 6 week test of will power while your family is counting down the days until you are yourself again. So track your treat, enjoy your treat, and be done with your treat with no feelings attached other than, “Halo Top is pretty good for healthy ice cream.”
I think that’s what I enjoy most about getting to know people and learning about where they find their energy and passion creatively. Ultimately, all of these strengths come from the Lord, but seeing the different way He has packaged and distributed them is incredible to me. Women are powerful and anytime I get to share this passion of mine through fitness in order to learn about their passion and power, it’s an exciting collision of sweat and so much more.Read More
While I don’t think there is any reason to “earn your Thanksgiving dinner” by exercising more than you normally would, I am hoping to incentivize you to not skip those workouts by sharing a little extra sweaty treat! It’s no secret around the blog or my Instagram that I love the variety, efficiency and RESULTS that circuit training in a strategic way brings to the exercise equation.
Enjoy this FREE 3-Day-Body-Burn as a preview into my favorite circuit-style workouts! Included is a lower-body, upper-body and HIIT (high intensity interval training) workout. Many of you have asked if this is a preview of the 8-Week Move Sweat Shred (there, I said it) Guide.Read More
I know a hand-full of readers will probably stop reading this before they even start because “building muscle” isn’t in their game plan as a woman seeking a personal physique or fitness goal. Different strokes for different folks, right? Maybe. Maybe not.Read More