WHOLE 30 CHALLENGE {08.18.2017}

Let's talk about the Whole 30 Challenge. I'm not sure I would call it a "challenge," it's more of a healthy lifestyle change than a challenge, but I see so many people say it's a challenge, so for now we will go with that. Alright, so this post is going to dish out all the details on how this challenge works. This is a 30 day lifestyle reboot to teach you how to cut out the things you normally crave that you know aren't good for your body, healthy, and weight.

We'll start with the "rules."

So for starters, this challenge focuses on eating things that are good, wholesome, and healthy for your body and it's functions. You'll see on the left side that you want to focus on eating things that are NOT processed!

I think the best part of this program is that it's a no-sympathy challenge. Basically, this program is designed to make you healthy, so you won't find anyone feeling sorry for you that you can't drink your coffee with sugar, or that you can't have cookies/icecream. On the Whole30 website, you'll find that their beliefs are this:

· Beating Cancer - IS hard

· Birthing a baby - IS hard

·Drinking your coffee without sugar - IS NOT hard!

I have to say...I agree! We, as humans, tend to make excuses. We think things are "impossible," when the reality is, it's easy, we just have to believe and know that it's not as hard as we think. Weightloss and eating healthy, are the same way! You can have a really great workout, sweating and heavy breathing, no excuses! Or you can go in with the mindset that you can't do it, that it's too hard, that you'll never be as good as the other people, and you'll find that you will get NOWHERE in life, especially in the fitness world, with that attitude.


"Whether you believe you can do a thing or not, you are right."
- Henry Ford

Each day, I will be posting what I've eaten for that day: breakfast, lunch, dinner, and snacks. I will let you in to our world for the next 30 days. This will be raw. This will be new, so be patient with us as we walk down this path for the next few weeks. I will try doing daily vlogs at the end of the evening with my husband to recap how we feel. I think the hardest part of this challenge, is not being able to weigh yourself or take measurements for the 30 days! Yes, that's part of the rules.
NO WEIGHING YOURSELF!

In addition to changing what we eat, we will also be continuing our workouts.
Here is my schedule:
Monday- Zumba or Cardio
Tuesday- BobyPump
Wednesday- BootCamp
Thursday- BodyCombat
Friday- Yoga
Saturday & Sunday- Rest or Cardio

So, that's it! That's our plan. You can find out more information about the Whole 30 program HERE!

 

Let me know if you've tried the Whole 30 program, and how you felt overall. For those that are interested in joining us on this journey, be sure to follow us and check in daily starting tomorrow so you can get all of the details and our menu!

WE CAN DO THIS! Our lives depend on it!

Sincerely,

LIFESTYLE CHANGE {08.03.2017}

As a working mom, with three jobs (Real Estate Agent, Photographer, and Full-Time Administrative Coordinator), and a wife, weight-loss and going to the gym can seem impossible. For my husband and I, we take any extra time after work with each other and our son. While we've always been big into fitness, we kind of fell off the wagon after I got pregnant. Even though I was eating healthy, I never wanted to cook (it grossed me out!), which meant my husband had to figure out what to eat and usually it was a fast food that he could just pick up quick and get home. After my son was born, weight-loss was hard because I couldn't work out for the first 6 months, since my C-section scar had re-opened after 8 weeks! And that meant that my husband was stuck doing most of the daily/nightly routines such as: cooking, cleaning, ect. Since he isn't a huge fan of cooking, he again tried to just pick up things that were fast so he could come home and help me with the baby since my tummy caused me so much trouble.

After 6 months post-partum, I was back in the kitchen and most of our meals were healthy, sheet-pan meals that were simple and easy. But occasionally, we would find a way to sneak in a cheat meal or two. In June, I started explaining to my husband that I wanted to incorporate working out and find a way to get rid of this "mommy-weight." We started by swapping our lunches for homemade meals rather than going out to eat, and dropped Sodas for the most part (unless we were out for dinner with the family). While we were doing good, cooking healthy foods, we still found it hard to drop the things we loved, i.e.: homemade cookies, ice-cream...you get the picture.

In July, I stopped making my famous homemade cookies, and started preparing myself for workouts and a healthier home menu. By mid-July, we found ourselves working out during our lunch breaks, which means we aren't cutting into our time as a family. We started a Paleo/Whole 30(more on that soon) only lifestyle and have continued it through today. We have had a few "slip-up's." We went to a place called Creamistry...it was delicious, but probably not the best decision. Overall, since we started our journey, we've done really well, but I want more. Sounds greedy, but I want to be the best me possible. Not just for my health, but for our son! I want to be able to play with him as he gets older and faster. I want to be able to enjoy activities with him without feeling like I have to quit half-way because I can't do it.

Insert the WHOLE 30 CHALLENGE! That's right, we've decided to take it to the next level! I'll explain briefly for now, but will do a full blog post about our Whole 30 Challenge and what it involves. First, I want to say that this will be starting after we return from our vacation, because as most know, it's very hard to do any type of dieting for the first time on vacation. It's basically like you're just waiting to slip up and fall back into the rabbit hole you just spent time climbing out of.

I will be posting daily to talk about what I've eaten that day, what workout I did, how I feel, but most importantly, I want to blog so we can track our progress and see how far we will have come once we reach the end. I will also have E (my husband) as a guest blogger so that he can share his stats, this way if you have a spouse you'd like to bring on board, you can see what it's like for a male.

Stay tuned for my next post to talk all about the Whole 30 Challenge!

Sincerely,

GUEST BLOGGER • NPC BIKINI COMPETITOR - CHEYENNE JANCARIC {09.11.2015}

I was lucky enough to not only have cheered with this lovely lady, but I also got to run track with her in middle school. After I moved away we lost touch, but as I've said in many of my previous blog posts, fitness allows people to come together. I'm so glad that Cheyenne and I have reconnected and I've been following her amazing journey to the competition stage. She is a wonderful role model for anyone who is looking to compete. Here is Cheyenne's amazing story.

 

{CHEYENNE'S STORY}

 

I have always been an athlete and competitor at heart. I did just about every sport you can imagine. After I graduated high school and no longer had a coach keeping me in shape, life kind of just happened. I got a full time job and over time began to care less and less about my health. It wasn't until about 3 years ago when I was diagnosed with a chronic illness, called Gastroparesis, that I finally started to take my health more seriously. There are few treatments, and no known cures so far, but I was determined to not let my disease dictate how I would live my life.

I began to overload myself with cardio, running 5-7 miles a day but was still not seeing the results I wanted. Finally, a guy I was interested in introduced me to bodybuilding and weightlifting. I instantly fell in love with the sport. The goal image I had for myself went from girls like Victoria Secret models to Olympia IFBB Bikini Pros. I was fascinated with muscles and couldn't wait for mine to grow so that one day I could compete against the best. So I started training in January and did my very first show in March and placed 3rd in my class! And now I'm currently in prep for my second show with hopes of bringing a better package.

I stick to lean meats like chicken, sirloin, and turkey (I hate seafood), clean carbs like sweet or red potatoes and rice, green veggies, and if I'm not in prep I allow myself to have fruits or dairy like Greek yogurt. I always take a fat burner with a good amount of caffeine in morning. My job requires me to work 12 hours shifts and these help keep me away from energy drinks. Before I do cardio, I also take a thermogenic because I love to sweat. I drink Aminos following a workout, and I occasionally take a prewrokout. The week of a competition or photoshoot, I may take a diuretic if I am holding too much water.

The gym is my escape, so I spend basically all of my free time there. Before and after work I workout. I probably spend 3-4 hours a day at the gym. I train every day, alternating body parts and incorporating cardio. I plan to compete for as long as I am able to. I love this lifestyle and my goal is to be an IFBB Pro Bikini Competitor. I am currently working on my personal training certification so that I can share my passion and help others get healthy.

Follow Cheyenne on Facebook, Twitter, and Instagram. 

I am extremely thankful that Cheyenne shared her story with us. She is an inspiration to me in so many ways and I hope she has inspired you to see just how many doors open up for you when you start getting healthy and fit.

Congratulations to Cheyenne for placing third in her first NPC Bikini Competition and best wishes for her future competitions. I'm looking forward to the possibility of competing alongside of her at the NPC Phil Heath in March 2016.

*To learn more about NPC Bikini Competitions, click here!*

*read Cheyenne's original interview here!*

Thinking about doing a Bikini Competition?

Get your suit from Angel Competition Bikinis or visit Stakked Couture

(Angel Competition Bikinis)

*Megan is not affiliated with or a member the National Physique Committee at this time. Megan does not work for Angel Competition Bikinis or Stakked Couture. Megan was not paid by the National Physique Committee, Angel Competition Bikinis, or Stakked Couture for this post. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

GUEST BLOGGER • NPC BIKINI COMPETITOR - ASHLEY HOFFMAN {09.04.2015}

To say that I was thrilled when Ashley agreed to be a Guest Blogger is a grand understatement. I was literally jumping for joy. I originally found Ashley's story when searching for my competition bikinis. I was amazed by her because I was literally following the road she had already walked. I was so inspired and felt like I could really accomplish my goal because I saw what she had accomplished. Here is Ashley's amazing and inspiring bikini competitor transformation story.

 

{ASHLEY'S STORY}

 

Six months ago I remember feeling empty. I felt like I had nothing to live for, rather I was just going through the motions of what I thought being an adult meant. My day-to-day routine was wake up, go to work, go to the gym and head home. I did all of these things because I thought I was suppose to, but felt like I wasn’t reaching or working toward any of the goals I had said I wanted to accomplish in my life. Literally in one night, I decided to change that.

After trying to workout on my own for a year, I decided to reach out to a local bikini competitor, just to seek some advice on what might be my biggest hindrances in achieving the body I needed for a competition. We exchanged a few emails and it was then that I realized this would be a much larger undertaking than I anticipated, and the only way I could do it, would be with help from a trainer who had been in my physical condition once before and transformed herself to look the way SHE wanted. I will never forget the email she sent asking if I wanted to start training with her. I think I stared at it for a solid hour before I responded. In all honesty, I knew I wanted to compete in my dreams, but I was terrified to actually take the first step and commit to training. The quote we have all seen and heard flashed through my head - “If your dreams don’t scare you a little, then they probably aren’t big enough.” I knew I had to commit, even though I was terrified. This was one of the most pivotal points in my life this year.

Fast-forward six months and I am 40lbs. lighter, training for my second NPC bikini competition, confident, happy and learning something new about myself every day. When I try to think back on the process, I honestly can’t remember it all. I think it got so difficult that my brain actually blocked out some of it. But at the same time, that process showed me just how hard I can truly push myself and how big of a goal I could achieve. I never in 1,000,000 years thought I could weigh 125lbs. (In fact, I was confident that I couldn’t lose weight. My goal weight was only 150lbs. with me starting at 165lbs.).) But now that I have been able to push through obstacles and difficult times, I am much more confident in my abilities in all areas of my life. This process made me realize that if something genuinely scares me because I feel like I may fail, then it’s probably also an opportunity for something great to happen. Don’t let fear hold you back. Embrace it. If you’re like me, when something is uncomfortable, you want to shy away from it. I am telling you now… DON’T!  You may never get the opportunity that has presented itself to you again. Don’t waste it on things that may or may not happen. Rather, ensure that they do by simply giving your all to your dreams.

Instagram @ahoffman514

 I am so thankful to Ashley for sharing her story. She has truly inspired me in so many ways and I hope she has inspired you to reach your fitness goals. It's so amazing to meet people who have the same goals and desires. Fitness, health, and working out bring so many people together, we are like family. Just as Ashley said, never give up on your dreams, work hard and you will succeed!

 

Congratulations to Ashley for competing in her first NPC Bikini Competition and best wishes for her future competitions. I'm looking forward to the possibility of competing alongside of her one day.

*To learn more about NPC Bikini Competitions, click here!*

*read Ashley's original post here!*

 

Thinking about doing a Bikini Competition?

Get your suit from Angel Competition Bikinis!

Tell them you learned about their amazing suits from Ashley Hoffman and Megan Richards.

 

*Megan is not affiliated with or a member the National Physique Committee at this time. Megan does not work for Angel Competition Bikinis however, she is a customer. Megan was not paid by the National Physique Committee or Angel Competition Bikinis for this post. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

 

 

 



GUEST BLOGGER • AMBER CHAMBERS {08.28.2015}

Our very first Guest Blogger is someone I have been close to throughout high school. I was lucky enough to cheer for a year with this little lady. She has always been such a sweet, kind-hearted person and I'm so lucky that she offered to write a post about her journey through weight loss. Please give her a warm welcome and enjoy her post!  

 

{AMBER'S STORY} 

In April of 2014, I attended my aunt's wedding, the day after was Easter. So naturally we took lots of pictures with family that weekend. That was my breaking point.

Until that day, I knew I had been gaining weight but I haven't seen myself from a distance like that.  I didn't realize how out of control I had become. In high school I was very active as a cheerleader  and other after-school activities. After graduation in 2012, I continued eating the way I had always ate (which was not healthy). But not realizing, with out being active, I would quickly gain that infamous "freshman 15",  and some.  My weight gain on top of other realities of adulthood, put me into a deep depression. Misery loves company, and I became worse and worse. I ate my feelings, I gained weight, and it made me even more upset. A vicious cycle.

I met with a doctor who suggested I be put on an anti depressant. On top of the fact it was only making me a numb zombie, my weight gain snowballed. I woke up one morning and I had enough of it all. I made a life changing decision, I would not let this depression rule my life. 

At that time last year I weighed in at 149lbs. To some this may not be much, but being that I am short, I did not carry my weight well. Unsatisfied with this number, I joined a gym, and was totally lost with their equipment. I never had to use any of it before. So I stayed on the tread mill because it was all I knew. Month after month I went to the gym but my weight stayed the same.

In June 2014 I started T25, this is a program put out by BeachBody.  I started to see some results! I lost about 10lbs. between summer 2014 and April 2015. But I continued my eating habits because hey, I was loosing weight.

 I saw a post about a clean eating challenge on a "buy sell trade" site several months ago and decided to give it a try. Since I started eating clean, doing the 21 Day Fix videos, and drinking Shakeology, I have so much more energy. I sleep great at night, my back doesn't ache anymore because my core is getting so strong, I don't have headaches anymore, I have lost fat but gained muscle, and dropped an additional 20lbs. so far!

The 21 Day Fix is a fitness program designed by BeachBody.  It is my favorite fitness and eating program ever!  It teaches portion control, "clean" eating, and has daily exercise videos that are super effective but only 30 minutes long - my favorite part because I never have enough time!  I love the workouts.  It's so easy to fit in a 30 minute workout, especially when you don't have to leave the house to do it!

The program also does a great job of teaching clean eating and portion control.  You receive a series of color-coded containers, and each color corresponds to a certain food group (veggies, fruit, protein, etc.).  You get to eat a certain number of each container every day. It is the best eating plan I've ever seen for truly teaching the right way to eat and making it a lifestyle, not a diet.  It is so simple. It comes with the food containers, all the exercise videos, and a 30-day supply of Shakeology, which is awesome... I can't say enough about it, for me personally!  So delicious, and 100% natural. They have over 18g of protein and over 70 different vitamins, nutrients, and herbs. They aren't anything magical. They just give your body what it needs to function at its best.

This program is great for ALL ages and fitness abilities/levels.  I have coached the whole spectrum through this program.  I've run lots of groups on Facebook to help people who are doing this program and coach them through, motivating and helping them overcome obstacles. I have so many repeat customers who really love this program, because it works! The #1 feedback I get on this program is that it's a sustainable lifestyle.

I now weigh in at 119lbs., I'm back to my high school weight. But I feel so much stronger than I did back then. Becoming a coach changed my life!  I am not a fitness model, and I still have a ways to go to reach my physical goals. (Sting is the new skinny!) But I am getting there, it's more about being on the journey, than having reached the destination. People can relate to you better when you are working at it with them, becoming a coach I received training from other coaches who are extremely successful and  have replaced a fulltime job with this business. My attitude about life has changed and I am genuinely happy again.

I love to share this feeling, and that's why I do what I do. I want to help others overcome their personal challenges and become a better version of themselves. If you want to see what T25, the 21 Day Fix, or any other BeachBody program can do for you, visit http://www.beachbodycoach.com/COACHAMBERRENEE

Follow me on Facebook, Instagram and Twitter! I would love to chat with you and find out your goals to become a healthier, happier, & more confident person!

Twitter @amberrenee33 Instagram @amber_chambers

 Huge shout out to Amber for her determination, hard work, and for sharing her amazing story with us. The best part, she is only just beginning! I can't wait to see where this lifestyle will take her. The world is in the palm of her hands and with fitness as her main focus, she will go far. Be sure to check her out on her social media platforms so you can get tips, tricks, and more information about the amazing BeachBody programs.

*Learn more about joining the BeachBody family here!*

 

*Megan is not affiliated with BeachBody in any way. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

 

CARDIO • CONSEQUENTIAL {08.18.2015}

I find that a lot of people, at the gym, tend to skip cardio. Sure, lifting is great. Abs, Shoulders, Legs, Back, those are all really great, but you cannot forget cardio, yet people do. I'm always amazed when people, who lift exclusively, say they can't understand why they aren't losing weight. Sure, you are toning muscle and tightening skin, but without cardio, you won't get very far. That's why, you'll notice, many workout plans include up to three, sometimes four, days of cardio.

 

Now, that doesn't mean that you should just do cardio exclusively. It's good to have a balance of cardio and strength training. But, for those of you who want to know just how important cardio is, here are five reasons you should be adding cardio to your workout schedule.

 

 

 

1. Improved Heart Health

Prevent Heart Illness

2. Improved Brain Function

Pumps oxygen to the brain

3. Increased Bone Density

12% Increase

4. Alleviate Depression

Smile More, Depressed Less = No Medication

5. Improved Sleep

Fall asleep 54% faster and sleep 37% longer

 

 

 

Now, I fully understand that not everyone likes to run. But running is not the only form of cardio. Here are five ways you can get your cardio workout in!

 

1. Speed Walking

2. Swimming

3. Skipping

4. Martial Arts, Kickboxing, Karate

5. Jump Rope

 

Keep in mind that you can do all the cardio and strength training workouts you want, but the real work is done in the kitchen. It is so important that you eat the right food for your body. There are so many healthy eating plans on the internet, so finding one that fits your lifestyle shouldn't be hard. Focus on eating five to six meals a day at least two to three hours apart from each other. Make sure you are cautious not to pile up on the carbs. Another thing that I have found to be super helpful, protein and supplements. The more I take, the fuller I feel. Not all proteins and supplements make me feel like this, but I've noticed that taking these gives me energy and makes me feel fuller, longer.

 

If you are looking for a specific workout plan, maybe you are like me and want to become a Bikini Competitor, or maybe you just need a simple workout and eating plan, then visit www.BodyBuilding.com and spend some time researching options for your lifestyle. Remember, you are not going to see the exact same results as someone else, but you will see the results that your body needs.

 

 

*For some amazing, "transforming" workout plans, click the links below*

{MEN}

{WOMEN}

(note: these plans are for intermediate levels, please do not do these workout plans if you are not at the intermediate levels)

Find more amazing workout plans and more health/workout information at www.BodyBuilding.com.

 

WHAT YOU NEED TO CONCEIVE {07.15.2015}

Due to the fact that I have an overwhelmingly large number of readers who are in the TTC world, I wanted to put this up. Keep in mind that E and I are no longer in the TTC world, we have basically taken one huge leap away from that world for a while, but for my ladies that do read this blog, waiting for the TTC posts, here is one just for you.

 

It is crucial that you are taking the correct vitamins for you and your future embryo. Those little eggies need all the vitamins and supplemental boosts they can get. Here are 10 of vitamins you need to conceive!

 

#1 Zinc
#2 Folic Acid

#3 Coenzyme Q10 (CoQ10)

#4 Omega 3 Free Fatty Acid

#5 Iron

#6 Calcium

#7 Vitamin B6

#8 Vitamin B12

#9 Fish Oil

#10 Prenatal

 

Take this list to your nearest pharmacy and stock up ladies, you are going to want all you can get to make that healthy miracle baby.

 

I also wanted to share some other tips and tricks for conception.

 

Pinapple

Although I am not a doctor, I have heard some amazing things about pineapple. If you eat this magical fruit, mainly the core, after ovulation has been determined, you will have a better chance of implantation. You can thank Brolemain, an enzyme found in pineapples, for the help. How much do I believe this? Well, to be honest I'm not sure. I did eat pineapple core with our second pregnancy, in January, which was successful in landing a BFP but I'm not sure how much this factored in. Worth a try though!

 

Acupuncture

I'm sure you've heard me talk about this before, and with good reason. In addition to the pineapple back in January, I was also seeing an acupuncturist weekly throughout my cycle. Not just for fertility, but for relaxation, Acupuncture is so important for balancing systems throughout your body. During a TTC journey, it's easy to get caught up in the frustration and stress, Acupuncture allows us to breathe and calm our body and minds. After all, the most important thing you can do for your future pregnancy is ensure that you aren't stressed.

 

Weightloss

Now, don't hate me for saying this, but weight plays a very vital roll in fertility. If you are even five pounds over your "normal" body weight, your fertility will be negatively affected. Just like the round in January, I was doing all three of these things. I managed to lose about 30 pounds and, although it wasn't easy, we sure managed to get pregnant first cycle after a whole year break. I'm not saying that it's impossible to get pregnant if you are five pounds overweight, but the healthier you are, the better your chances.

 

SMEP Plan

Just go back and look at anyone of my posts from the last cycle in April or the one in January, and you will see that I am an avid believer in the SMEP Plan. I found this little gem searching the web and it has worked wonders for us. Again, we were successful while using this in January. This plan is crucial and can help you and hubby stay on track. Best part is, this plan keeps the man and woman accountable during the TTC journey. It's important that men build up their swimmers, so waiting at least one day for that to build up is so important. Another thing is, it helps remind us to pay attention to dates and timing so as to not miss our small window of opportunity. Find out more about the SMEP Plan here.

 

 

WHAT WE DID DIFFERENT YEAR 2 ROUND 1 THAT WORKED!!! {04.15.2015}

I wanted to share our "changes" that took place last cycle and helped us get pregnant so quickly. Let me just say that I have absolutely no idea which of these helped boost our chances, but I can tell you that God was the main source, the rest of the things were just a little "assistance," or so I like to say. It's so important to both E and I, to acknowledge God plays and played a HUGE part in our fertility journey. Do I think God wanted or planned for us to have miscarriages? ABSOLUTELY NOT! I believe God wants us to do as we are told, "go forth, be fruitful, and multiple," and that is why He continues to bless us with babies. So, without further ado, here is our TTC year 2 round 1 list of things we did to succeed.

1. I tracked everything!!! I'm so serious y'all. I tracked my temperature on two different fertility apps.
• a) Fertility Friend
• b) Ovia Fertility
2. I took daily OPKs starting on CD 8. I did use off-brand OPKs because I couldn't find the ClearBlue Digital sticks.
3. I attended weekly acupuncture appointments. I attended one appointment before starting Provera, one after Provera ended while still taking Clomid, one after Clomid ended near Ovulation, and one final appointment after Ovulation was registered.
4. I took prenatal vitamins. I have heard countless times that prenatal vitamins are sooo important, but I never really thought about it until after our first miscarriage in 2013. After taking the break during all of 2014, I decided that I would start taking prenatal vitamins at the start of my cycles. So for my year 2 round 2, I have decided to start taking those pills two days before the start of Provera (vitamins started on Monday, April 13).
5. Clomid was moved from CDs 3-7 to CDs 2-6. I don't really think this made a HUGE difference since I did get pregnant the first time taking Clomid on CDs 3-7. I will admit that I appreciate the change, I just seem to like the CD 2-6 better.
6. Pre-seed was used every time we BD. I've talked about it before, but pre-seed is amazing! Mostly because it is the ONLY sperm-friendly lubricant that I would trust.
7. I tracked my CM daily. Sure, it may not be the most amazing thing in the world, but I learned so much about my cycle just by paying attention to my body's signals.
8. We followed the SMEP, with a few adjustments to work with our schedules. Click to see the full SMEP!
9. Last but not least, I lost weight!!! I believe this was a real help in our TTC journey. I lost close to 30lbs at the start of the year and at my appointment on January 5, my doctor said that he was impressed and just knew that getting pregnant would be easier now...he was right!!! We got pregnant immediately! Obviously, I know this is not easy for everyone, but even just a weight adjustment of 5-10lbs can drastically increase chances of pregnancy.

My goal for this upcoming cycle is to follow the same pattern. I do want to try to eat Chia Seeds regularly throughout this upcoming cycle so that my body is healthy and for all of the health benefits. Click to read all about the health benefits of Chia Seeds. I have faith that we will have no problem getting pregnant this cycle, and with my doctor now considering us "high risk," I believe we will have a much better chance at keeping the next baby.

As always, thank you so much for reading and keeping up with our journey.

God Bless and Baby Dust!!!

TRIPLE THREAT CARDIO WORKOUT {04.14.2015}

This is a Stairmaster workout that will have you sweating the whole way through! Let's get started!

Set your machine for 10 minutes. You can start at level 5 and then gradually move to 7, 9, 11, ect., until you reach max.

Follow these steps...

1. Start with a regular walk for 1 minute
• targets the quads and booty
2. After 1 minute, turn to either the left or right side and walk sideways for 1 minute
• targets the inner and outer thighs
3. After 1 minute, turn to the opposite side and walk sideways for 1 minute
• targets the inner and outer thighs
4. After 1 minute, turn all the way around and walk backwards for 1 minute (be very careful!!!)
• targets booty and hamstrings
5. After 1 minute, turn back to the front and step with your "tippy-toes" for 1 minute
• targets the calf muscles
6. After 1 minute, start kickbacks for 1 minute
• targets the booty and abs
7. After 1 minute, skip a stair each step for 1 minute
• targets the thighs and strengths the back muscles
8. After 1 minute, turn to either the left or right side and walk sideways for 1 minute
• targets the inner and outer thighs
9. After 1 minute, turn to the opposite side and walk sideways for 1 minute
• targets the inner and outer thighs
10. After 1 minute, end with a 1 minute regular walk
• targets the quads and booty

This completes the workout, and you have successfully worked your legs, abs, and back {TRIPLE THREAT}!!!

If you want to add more cardio for toning, tightening, and fat-burning, get on that treadmill! I always, always, always start my morning with a 5-minute walk at an incline of 3.5, speed of 3.5 followed by a 5-minute run at an incline of 0, speed of 6.5! (Want to see my full workout plan for ladies? Check out my post here!)

FULL BODY WORKOUT - LADIES {04.14.2015}

I've been getting lots of questions and requests for my daily workout plan, so here it is!!! Anytime I do a 3am workout, I rarely get to finish this whole plan. Typically for 3am workouts, I just focus on #'s 1, 2, 4, & 7, which gives me a really great 30-minute workout. However, evening workouts, I do complete this Full Body Workout plan. Enjoy, and don't forget to let me know how you do.

1. 10-minute Treadmill: 5-minute walk; 5-minute run
2. 10-minute Stairmaster routine (check out the Triple Threat Cardio Routine)
3. 3 sets of 15 squats with 20, 30, or 40lbs.
• start at your comfortable weight and then increase weekly by 10lbs.
4. 100 crunches
• increase by 50 weekly
• 
5. 3 sets of 10 arm kickbacks
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
6. 3 sets of 10 arm pull-down
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
7. 3 sets of 10 preacher curls
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
8. 3 sets of 10 rowing
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
9. 3 sets of 10 chest press
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
10. End in the Steam Room for 5- or 10-minutes (max is 15-minutes)

Now, I also get questions about our 6-day workout schedule. Below, I have posted days and times that we hit the gym!

MONDAY - 3am
TUESDAY - 3am
WEDNESDAY - 6pm
THURSDAY - 3am
FRIDAY - 6pm
SATURDAY - 9 or 11am
SUNDAY - Off/Optional 30-minute light workout
(this past weekend, we opted to do a Saturday 11am workout and Sunday 1am workout. This allowed us to get an extra 30-minute workout in and we were able to complete 7-days although we considered it "training" for the 2-a-day workouts that will be coming weeks 9 thru 12. Right now, we are in week 7!)

***GUYS - We will post Erik's workout plan tomorrow!***

 

 

Thanks for reading! Make sure you let us know how you do and if you feel the burn!!!

 



THERE'S NOTHING LIKE IT {03.15.2015}

Today marks the end of two whole weeks of 6-day workouts. It's been rough. Surprisingly, the part where we go to the gym is the easiest. It's the part about meal prepping that seems to be dragging us down. Mostly because last Sunday we had absolutely no time to meal prep and so this week we just did whatever we wanted to do, which meant eating Chick-Fil-A one night, and Subway two nights in a row!!! But I guess there are much worst options out there. This week, I have been in love with Chia Seeds. I add them to just about everything now and the benefits of Chia Seeds are fantastic! To be honest, I was terrified that I would hate them, mostly because I had never had them before, but I was shocked when I realized that healthy foods can actually be quite delicious. I plan on going into detail about the benefits of Chia Seeds soon. I also want to share recipes and ideas for incorporating them into your everyday life, so stick around for that.

Another thing about this week that has made it so tough, is the fact that I have been planning both Erik and I's return to College. This has definitely been weighing heavily on our minds and I know we need to get our degrees. We have talked about it for years but were always so afraid to make the move. I think now, we both realize how important it is to have a degree and are fully ready to take that step, leap, jump, whatever you want to call it, we are ready!

I have also discovered that I really need more workout clothes and shoes. I love what I have but I want more! Sure I probably don't need more but I want it, shouldn't that be enough? I would love to have a closet like this... 

Before I head out, let me just show you real quickly what we are proud of this week. Although it's a start, and we really need to grow it more, we love seeing this everyday. It's the best type of motivation for us.

This upcoming week we have quite a few goals...first is going up to the college to discuss enrollment in our classes and second, eating at home every day this week and continuing our streak of 6-day workouts a week. Weigh-in will be next Sunday. My goal is to loose at least 2lbs before weigh-in and Erik's goal is to loose at least 5lbs.

Thanks for catching up with us!