Did you know that the average amount of weight that people gain during the holiday season is 8-10 pounds!?!  That is craziness and that’s also a lot to deal with come January.  You do NOT have to gain weight in order to have fun & celebrate.  

 

I’ve written a short Holiday Personality Guide to help you stay on track & not gain any unwanted weight.  

 

I’ve broken it up into 4 Holiday Personalities and I’ve given you action steps for each personality that will help you succeed this season – specifics such as how to deal with parties, what to do about exercise during this crazy busy season, how to eat clean AND splurge, etc.  

 

Download your Holiday Personality Guide HERE & see which personality fits you!  By the way, I’m the “Go Getter” now but I spent many, many years gaining weight and feeling bad about myself as the “Free for All” every holiday season. 

 

Happy Holidays!

 

 

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Exercise is important for many reasons from body image to immune function to energy, the list goes on.

My two favorite benefits of exercise…

1. Exercising helps to get the body that you want & then keep that body in shape.

2. Exercise helps to fight depression.  Regular exercise is the best antidepressant there is and it’s free!

 

I try to exercise every day but I can’t always make it to the gym, some days are just too busy.  And to be honest, some days I just don’t have it in me for a whole workout.

 

When I’m having a day like that I do 5-10 minutes of compound exercises (more than one exercise at once).  I usually do 2 compound exercises and I do 3 sets of 15 reps for each compound exercise with very little rest in between (so I can get a cardio effect & burn fat).

For instance:

1.  Do 3 sets of squats into overhead dumbbell presses, 15 reps with 5-15 lb weights (weights optional)

2.  Do 3 sets of stiff legged deadlifts into bicep curls, 15 reps with 5-15 lbs weights (weights optional)

 

First I do my favorite compound exercise, squats into overhead dumbbell presses.  Squats target many muscle groups in the lower body at once and when done without much rest between sets, they can get your heart rate up and help to burn fat.  I always feel it the next day when I do squats & I love it!  Overhead dumbbell presses target the shoulder muscles.  Who doesn’t want nice shoulders & a nice butt??

*Start with feet shoulder width apart holding weights up by your shoulders with palms facing forward.  Squat all the way down keeping your back straight and making sure your knees don’t go over your toes.  Push up through your heels to target the butt and at the top when you are standing straight, press the dumbbells up over your head and then back down to starting position by your shoulders again.  Repeat until you have done 15 reps.  Rest 30 seconds and begin again.  Do 3 sets in total.

 

The second compound exercise is stiff legged deadlifts into bicep curls.  These exercises target the hamstrings (back of the legs),  butt, and arms.

*Begin by standing with feet no more than shoulder width apart holding dumbbells at your sides.  With a straight back and straight legs, bend forward at the waist as if you’re going to pick something up off the floor.  Come all the way back up and then curl the dumbbells up towards your shoulders, keeping your elbows at your sides.  Curl back down and repeat until you have done 15 reps.  Rest 30 seconds and begin again.  Do 3 sets in total.

 

The website www.BodyBuilding.com is an amazing reference for all things fitness.  They even have short videos showing how to do exercises.  For example, here is the video and explanation for stiff legged deadlifts:  stiff-legged-dumbbell-deadlift

 

Feel like too much to understand??  Then just do squats!  And then choose another of your favorite exercises to do as well, such as planks, push ups, crunches, lunges, etc.  Being in the habit of exercising regularly will help you stay on track with your fitness goals, even if it just 10 minutes a day.

Consistency is the key!

 

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My 3 favorite (and totally unboring) ways to eat oatmeal!

December 2, 2013
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So what’s the big deal about oatmeal?  Is it really that healthy for you?  YES!  I love oatmeal because it lowers cholesterol, regulates blood sugar, and keeps me full for a long time! Don’t worry, I’m not talking about that gray clump of nasty stuff in a bowl from your childhood but I’m also not talking […]

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