HIIT

For a couple of years now I have been doing the HIIT method when I work out. This isn't easy, it is not your slow and steady - although going at a moderate pace for a time - serves its purpose as well. But I did that for years - I had a lot of injuries doing the same thing for long periods of time. I am aware that I can hurt myself by overusing the same muscles doing the same things. So, I heard about HIIT (High Intensity Interval Training) from a friend. She describes this as any workout that alternates between intense bursts of activity and fixed periods of less intense activity or complete rest. for example: running as fast as you can for one minute and then walking or light jog for two minutes. Its sounds too simple to be effective. This is the ideal workout for any busy person - research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) then someone jogging on a treadmill for one hour! 

Ella working hard on the treadmill - HIIT training - busting it out quick - then bringing heart rate back down. I'm sorry but she looks very pretty when she works out! 

The effect of HIIT is amazing - not only do you burn a lot of calories - but you keep burning for hours after your workout. Here is the thing when you are doing HIIT - you are exerting all of your energy - and you are breathless - and sweating like crazy. It's not pretty - it's hard - but the result is so worth it! These can be done anywhere - you do not need to go to the gym to accomplish this. Yes, I've done this in my spin class or on a rolling staircase - but this can be done by doing jump squats or lunges - jumping rope, running, and burpees - no gym required. The list is endless. This is my favorite way to work out now and then alternate every other day with weights. I'm so glad because who has time to work out for hours? 

Habits

As we quickly approach September my habits are in place with working out - and I have a plan. I need a plan and I need goals especially when it comes to my workouts and my nutrition. If I have nothing in place or a goal in mind then I drift and I do a lot of mindless snacking. When the 40's hit - and they hit pretty hard - I haven't met a woman or a man who think they can still eat like they are in their  20's or even 30's. I'm sorry to break the bad news about age - but it is a constant battle to keep things in check. And every day activity must happen - any time during your day - even 10 minutes here or there. Ever since I have had my children - my body never "bounced back" without consistent hard work. That was my motivation and goal during those days was to fit in to my clothes again. 

When you have a "motivation" then a habit (a good habit) forms and keeps you moving towards your goals. 

Now, I'm trying to defy gravity - not easy - trying to work out but not to the point where I will hurt myself. As we age - we are prone to injuries and little tweeks here or there could mean a major problem and can put us down for a while. I have a friend who says that she wants to be spinning (she is a spin instructor) until she is 80 years old - but she wants us all there with her. She teaches us to be safe and not out of control. We can't be out of control - it is just the way it is - we have children, responsibilities, and bills. and life always seems to get in the way. 

I have a friend I was talking to about her work outs and she said how difficult it is to keep her eating in check when she works out hard - really hard. I know that feeling of working out hard because  I trained for a marathon. I would feel so depleted and starved - I just wanted anything to bring my blood sugar back up. So, here is another little hurdle - the balance - keeping everything in alignment. There is so much to think about - there is something to that saying, "Listen to your body." 

Our habits - hopefully will motivate us to move in the right direction - the key is balance and patience. 

Some days I don't want to get any older - because I think - its so hard right now. But the reality is - I just need a little patience, motivation, balance and wisdom- to get me to my goals. 

5 Days of Clean Eating

It is that time again to turn up our efforts on clean eating. November 3 -7  - a "free" five day clean eating menu is offered. Challenges are presented every day that takes our focus away from our nutrition - sometimes I get distracted and I am pulled in so many different directions -  that my eating suffers. It's time to re-focus and re-challenge ourselves to a cleaner healthier way of eating. Thanksgiving - literally is just around the corner - let's start out the month strong with healthy eating. 

November Clean Eating begins soon - don't let the turkey get out of control!

A menu is provided with fabulous recipes - so good you will want to share them with your friends. The nutrition piece of the "get strong, feel good" equation is crucial. It really is a big chunk of the battle. This will help kickstart or jumpstart any great workout program you are currently on. 

Mindful eating is really focusing on our nutrition - give it one week - and see what happens. Maybe just maybe some new ideas will take seed then eventually sprout in to something fabulous. I would love to hear from you! 

Shakeology

My favorite - all time chocolate delight - is Chocolate Shakeology. I feel as though breakfast is always a treat - and truly is the best meal of the day. I have friends who now drink it with me - and all of them have a favorite Shakeology recipe. Mine usually goes like this: water or unsweetened almond milk, almond butter - 1 tbsp., 2 handfuls of spinach (honestly - you do not taste it at all) and frozen blueberries and ice. 

Chocolate Shakeology with blueberries, spinach, water - truly a delicious treat!

With many vitamins and nutrients - it really is my dense dose of daily nutrition. Friends that have made this a part of their life - love it as well. I started to venture into the world of vanilla. I have discovered that the Vanilla Shakeology is just as yummy. 

Must add peanut butter or my favorite - almond butter - to vanilla Shakeology - yum!

Interested? Let me know - I would love to share with you my favorite breakfast - all you got to do is ask.

Comfortable

When you venture in to new territory - a new job, a new school, a move to a new area, ect. - it usually takes about two years before you feel completely "home" or "comfortable" with your situation. Our last move - mind you, we stayed in the same city and only moved a mile and half from our old house - STILL took us two years to feel comfortable and settled. Why is that?

I bring this up because I have not been in the work force for about 23 years - so when I decided to work Beachbody and not just work out with the DVD's and drink Shakeology - fear crept in. I am not tech savvy - social savvy - business aware savvy. I am a mom - I do mom -things. I take care of my little people - who are now big people. I take care of the house and food and laundry ect. And I have been content and happy. 

So why the change? For one thing - I like to work out - I don't dread it, I enjoy it. I like to dive in to the nutritional piece - find what works and what doesn't - and why. Beachbody is that type of company. My team that I work with - Swan Dynasty - Fittbodies are amazing people. And all have a goal - to help, inspire, and motivate - those around us. 

My team - we are getting ready to work out with Shaun T., Tony Horton, Chalene Johnson at Summit 2014 Las Vegas

Getting back to feeling comfortable in a new setting - I jumped right in with both feet - and felt comfortable and loved right from the start. I felt embraced and have come to enjoy the people I work with. I do everything from home - so my children and husband have access to me - pretty much the same as before. The best is working for a company I completely believe in. 

Here I am with my buddy - Stephenie with Fittbodies - who has embraced me literally in this business.

I've started a new journey - and it has been scary - and I have needed my hand held. But that's okay because I know that it will be baby steps and take a little bit of time. I am just glad that someone is there for me. 

LES MILLS PUMP

LES MILLS PUMP  is on sale now!  This barbell - based rapid weight loss and accelerated strength- training program incinerates calories to help give you the ultimate, tight, toned, and lean body you want. Part of my "no gym required" work outs -  is LES MILLS PUMP. This is a class that I have taken at my gym in the past. But now I own it and have the barbell with weights and cool little clips. Body Pump comes with 8 different workouts -  all a little bit different then the next. Tempo is key therefore - music is critical. The music is pretty fun and of course - has a great beat. I must admit - I cranked up the volume - to get into "the zone." 

The secret is THE REP EFFECT, which requires that you use lighter weights at a higher rate of repetition so you can burn up to 1000 calories per workout and get leaner faster. When working larger muscle groups - say the quads and hamstrings I put on 15 lbs. on both sides - but I probably could have added another 5 lbs. to both sides. The beauty of this work out is to bust out a lot of reps. - making sure to have good form. 

Using the REP EFFECT to work my legs with the LES MILLS PUMP workout

The clean and press - which I have seen people perform at the gym - is a little intimidating - it's making sure you have the right weights and form. I think too - trying to remember your core - and keeping it stable is key. 

My youngest son stated that after viewing this little video clip - that he too can do "clean and press" - I love that he said that. I think we as parents try to set good examples for our kids. We want them to be healthy and strong and to stay active. It's nice that I don't have to venture too far to "get it done." 

Chocolate Vegan Shakeology Bars

These chocolatey, fiber-rich, vegan friendly bars will help keep you satiated until lunchtime.

Total time: 10 minutes

Prep time: 10 minutes

Cook time: none

Yield: 12 servings, 1 bar each

Ingredients:

4 scoops Chocolate Vegan Shakeology

2 cups quick cooking old-fashioned oats

1/2 cup unsweetened grated coconut

1/4 cup chopped raw walnuts

1 cup unsweetened almond milk

1/2 cup all - natural smooth peanut butter

Preparation: 

1. Combine Shakeology, oats, coconut, walnuts in a large mixing bowl; mix well.

2. Add almond milk and peanut butter to mixture; mix well with clean hands.

3. Press mixture into 8x8 inch baking pan; cover and refrigerate for at least 3 hours

4. Cut into 12 bars.

Love any type of breakfast that is quick and delicious and can be "on the go." This will also be pleasing to the kids or teenagers - that need a nutritious breakfast - but pressed for time. 

Staying In The Moment

Since lifting weights I have learned a lot about myself. I tend to stay away from the weights larger than 20 lbs. - I think for the majority of women - we tend to go lighter while lifting. My form is really not the best because lets face it - there is so much to think about. Is my back straight and are my abs tight so that I don't stress my lower back? So, my goal when lifting is trying to "be present" while actually doing the moves. I don't want to have sloppy form - and then get injured. I also think that as women - we tend to think about the 1,000 other things we have to get done for the day - then the mind wanders.  

I have noticed also that I am stronger in certain areas - I feel my back is strong but my legs are weak. I don't really enjoy lifting when it comes to my legs. It's hard - very hard. I know that I do need to work opposing muscle groups - so I don't get injured. I also try to work both sides of my body equally - I know that my right side is stronger than my left side. So, when I do any lifting on the left side - there is a lot of heavy breathing. It's hard! 

As I have learned these things about myself, slowly very slowly I have increased the weights I lift. I can now pick up 30 lb dumbbells and do squats - and chest presses. But I stay lighter - maybe 15 - 20 lbs. when doing lunges - and I go slow. The minute I speed up - my form is bad. So much to think about! 

Finally able to pick up the 30 lbs. and do squats with them. 

I know it is like this with any sport or interest - keeping focused and determined to do and be the best that we can be. And then - afterwards - being happy with what we did - and having that sense of accomplishment. 

Finding our weaknesses in our every day lives - is hard to embrace - its working hard every day to strengthen them. I think it can change your mindset - and it keeps you humble. Be present  - stay in the moment - focus and be set on your goals. 

Chocolate Shakeology No Bakes

I was having a conversation with my friend Donna - who I see when I go to the dentist. Yes, we have been there many times due to kids and their cavities. We were both lamenting about our Sunday eating habits. Every single day of the week - we both confessed that we are healthy eaters. Mindful of what we are putting in to our mouths. However, when Sunday rolls around - it's almost like - FORGET ABOUT IT! All healthy mindful nutritious eating out the window. Why?

I am discovering tricks to keep my eating in check - I do need to be able to have a little sweet something. Our bodies - know this- seek out sugar. But I don't want to go and grab a handful of some sweet candy - it's not worth it. I work out too hard not to see results! And its tough as we age - I'm not kidding - to be able to keep our bodies healthy and strong. Here is a recipe for a quick treat using my chocolate Shakeology. 

My ingredients: Oates, honey, almond butter, and Chocolate Shakeology. I decided to make some energy balls that are delicious and easy to make - and only four ingredients. 

Only four ingredients for the chocolate no bake Shakeology balls.

Chocolate Shakeology No Bakes

1 scoop of Chocolate or Vanilla Shakeology

1 Heaping TBSP of almond butter

1 cup of Oates

2 TBSPS (or a tad more) of Honey or Agave Nectar

Place all ingredients in a bowl and mix all ingredients

you should be able to make 1 inch balls from this and get between 8 to 10 balls

I made this last Sunday for my son and daughter who both needed a little sweet fix. They still talk about it - and wonder - when I'm going to make them again. I love that it has all healthy ingredients -and I had all the ingredients sitting in my pantry. 

Chocolate Shakeology no bakes  - yum! 

Now I don't feel like Sundays are going to completely throw me off my game. And I can share with my kids. 

Insanity The Asylum

The Insanity Asylum started right after I completed the actual Insanity with Shaun T. and company - from Beachbody. The Asylum - or rather - serious sports drills - in your basement, family room, or bedroom - really can become a reality. You think - how hard can this be? I thought - I am up for the challenge. 

Along with the DVD's that come - a jump rope and agility ladder arrive as well. The last time I jumped rope was at Roy Gomm Elementary School. I loved it then and even tried to get fancy with the double jump ropes - going in different directions - now that's coordination! 

The agility ladder that also comes with the Asylum - really isn't so hard - it's a little reminiscent of hop scotch except at an accelerated pace. This did remind me of my childhood! Except I am not a child and I want to do sports drills. 

Yes, this is the Agility ladder - and that is truly Shaun T's pace - its not for sissy's!

I caught on pretty quick and had to do Asylum - every day - except Sunday's - my rest day. I worked up to the second Asylum - yes, there is an Asylum 1 and Asylum 2. And as you can see from this last picture - I did the Challenge - and it was - well a pretty hard work out. 

Sports Drills - best all over work outs one can do. 

I am loving the different ways to get fit. I am now finishing up Body Beast - and making my way to my new challenge - Les Mills Body Pump (weights - high reps). I know this will be challenging as well. Switching it up is a great way to create muscle confusion - which as we all know - our bodies are smart and adapt to what we are doing on a day to day basis. Hence, we stop seeing results - I don't want to stop seeing results! Keeping up the momentum - I like to change it up every 3 to 6 months - to keep my muscles guessing what is coming next. This way I don't get injured doing the same repetitive motions. 

Insanity - with Shaun T - was the first challenge - yes, those are high knee jumps - Honestly I don't get that high.

New adventures - always keep things moving forward. I'm now on to another new adventure - stay tuned. 

Water

As we go through our day  instead of drinking soda - try - just try - to drink an extra glass of water. A good challenge for today - is drink half your body weight in ounces of water! Here is an example: A 150 lb. person would drink 75 ounces of water a day. That's close to 9.5 ounces of water in a day!  Are you up for the challenge? (And are you close to a bathroom?)

Try this challenge: drink 1/2 your body weight in ounces of water. 

My daughter Ella says that drinking 50 ounces a day she sees a noticeable difference in her skin, hair, and nails. Even her eyelashes grow longer. Wow! And that's just some of the benefits from drinking water. Not to mention - you stay well hydrated - and you are not as hungry. But really its the flushing the toxins out of your system that help with keeping you healthy and strong. 

Take the challenge and see how you do - find your fantastic cup or bottle to fill then refill for the day. Add lemon or lime to flavor - if that is what you need. I need that and ice - I like my water cold! 

Ice and lemon AND must have a straw - to drink my water for today. Will fill up three more times.

Morning Routine

Every morning - I go through the normal morning procedures at a pretty slow pace - especially this summer -  life has been very chill. So, getting up late really has been quite a luxury. I don't really have to get in the car and go to the gym - I have my basement. This is what it looks like in the morning. 

Like good little children, the weights are ready to be lifted so, which program should I do?

My kids know where I will be - down in the basement - trying to "get my workout" done. Whether it be Tony Horton and the P90X DVD's, Chalene Johnson and her new PIYO DVD, Sagi Kalev and his Body Beast weight lifting program - I can pick and choose what will be done. Something will be done. What I have noticed since I am getting on in my years  - is that it has been a lot harder to be able to get rid of the unwanted "this or that." Not to mention - the many illnesses that I know linger around. But since doing the many Beachbody programs as well as the Body Beast program - when I set goals - I have a new mindset. And I begin to enjoy the journey.

Whatever your morning routine is - its always a good one - when you have something to look forward to. I am grateful for the little things that make us happy - especially in the morning.   

Eat Clean

Starting a "CLEAN EATING" group on Facebook - for all those who are interested for 5 days - August 4th - 8th - to come and participate in my group. We are a group of individuals committed to taking 5 days to fine-tune our eating habits. No pressure or judgement. Just a safe environment to learn from each other and make small changes that will impact our lives in a big way. 

Come join our Facebook Group - Christine's Clean Eating Group 

Included will be a menu for you to follow for the 5 days - and a shopping list as well. A snacking list is also included. Eating clean can mean choosing whole, natural foods and try to eliminate processed foods. Choose unrefined over refined foods. Include protein, carbohydrate, and fat at every meal. Watch out for fat, sugar and salt. Eat five to six small meals throughout the day. And also - move your body. 

The last one is important as well because regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong. 

Doing this in a group setting is a way to stay motivated and to learn from others who are doing it as well. Asking questions and posting help us to keep moving forward. 

Need motivation to keep moving forward? Group settings can help us stay focused on our goals. 

This is a great way to get started on a new work out plan - or new goals. Christine's Clean Eating group - come join us!

Over - Haul

Today - I needed to do a total body work out - why? I think its coming off of the weekend - and the need to "get back in to the swing of things" mode. I pushed "play" on my fantastic program and got it done. Afterwards, I felt better - like I am able to tackle the day a head of me.  

Sometimes I feel this way - that the creatures just won't go away! 

Getting ready to do a 5 day clean eating program - eating completely healthy - with other women. Fine-tuning my eating habits and learning from other women.  I do like the fact that I am going to stay accountable to other women. At least in my time or hour of need - I can turn to another woman for support. Because lets face it - sometimes our husbands - want to eat that bowl of ice cream. Want to join? Let me know - I would love to have you join our Facebook group. 

Thank heavens for a community of women who want to help, encourage, share ideas, and lift each other - all for the sake of being healthy and strong. 

Afternoon Delight

Today my healthy drink of choice - homemade juice made with fresh fruit. I think I make more juice in the summer because of the heat. It is nice to have a refreshing drink to serve - that is full of nutrients. I would like to think that I eat healthy 75% of the time - but that is not always the case. I do like to eat a juicy apple and get all the fiber and peel an orange - delicious! Today I just decided to mix things up a bit.

I pulled out my juicer and peeled a couple of grapefruits, cut up two apples, and had 5 carrot sticks in the veggie drawer. I am also a lover of cinnamon. So, combining these ingredients - oh my - very satisfying. 

Afternoon Delight

2 grapefruit, peeled 

2 apples, cut up

5 carrot sticks 

A dash of cinnamon

Juicer

Place ingredients in a juicer - pour 

sprinkle cinnamon on top and enjoy!

grapefruit, apple, carrot afternoon delight!

The juice will separate - don't worry- spinning it with a straw will keep the consistency together - and just a fun thing to do on a lazy afternoon. Enjoy!

Weights

Since December I have been wanting to get some definition - I mean - muscle definition. I wanted to be able to see if at my age - this was even possible. I looked at food guides and was guided by a friend who does bikini competitions on the "how to's" of doing just that - gaining muscle. To be able to get a great work out - and not live at the gym - which we all know, could happen if we let it. I decided to lift at home. With an occasional gym work out. 

Of course, I turned to Beachbody and got literally hooked on "Body Beast" - heavy lifting! The trainer for these DVD's is Sagi Kalev - he was in the Israeli army and completed a four year tour of duty and won many bodybuilding competitions. And Body Beast is on sale at this very moment for $39.00 for the entire Body Beast collection! Click on my Beachbody site - and check it out. 

I felt amazing after I completed my goal to gain muscle - I didn't walk away with big bulky arms or legs - no! I did put on about 5 pounds of muscle and whittled my fat and weight down. I am convinced that some form of weight lifting is definitely for every one -but especially- for women. One of my favorites - "Lucky Seven" - is quick and I think effective. It's three exercises that are done one right after the other - so- one rep, two reps, three reps and so on until you hit seven reps. Then you go on to the next set. I find that I am always pressed for time. This one is only 20 minutes long. I have included a quick tutorial - again - still learning how to do this!  

My husband also likes the Body Beast DVD's as he can lift very heavy and get a great home work out - no gym required! 

Homemade Almond Milk

Growing up my mother was an advocate for health and nutrition and lead by example in the way that she raised us. It seemed she was always on the cutting edge of healthy living. We grew up with the freshest vegetables and fruits, she made sure we got our vitamins - to start the day off right, we had fish probably 3 times a week. When it was crab night - literally - we had the bibs and our crab utensils - and our little melted butter in tiny bowls. Not the usual meal - so memorable - and at the time - fun! 

When I visit my mother - we are drinking "green drinks" and she has herbal remedies for almost anything. We make sure to drink our water - and she makes a mean garden salad. She is and will always be  - my lovely mother - who has always been so concerned for our health. 

My mother makes an amazing Almond Milk - it is so delicious - it is like dessert. All the photo credits go to my sister Darleen who has her own fun jewelery, party making, home design website please visit her here: 

My momma - Kathleen Waite - getting ready to make Almond Milk - isn't she cute?

Ingredients for the Almond Milk

Almond Milk

1 cup raw almonds

4 cups of Filtered water

About 4 dates

1 tsp of vanilla

strong blender like Vitamix or Blendtec

Soak raw almonds in filtered water over night in a quart size jar. The soaking plumps them up. After soaking, measure out 1 cup of almond and pour into your blender. Throw in about 4 dates and a teaspoon of vanilla. Add your 4 cups of filtered water and blend, blend, blend! 

Viola! The finished product - it will be so good - don't be surprised if everyone drinks it up! 

My mother makes a fresh batch of almond milk every morning - especially if she has guests. You can strain this through a cheesecloth to get rid of the pulp, but will loose some of the nutrients this way. 

Make some for yourself - and of course, for those you love. It also makes a great gift - put in to a cute bottle or mason jar. It's the little things that we do for others - just like my sweet momma! 

Summer

Why is it that during the summer - we find ourselves running around at a  break neck pace? Our kids are just as busy as we are. When I was young, during the summer months, all we did was explore the neighborhood and go down the ditch that ran behind our house. Lazy summer days. Now, I know that sometimes we create our own busy - ness - the day goes by super fast. Even when we go on vacation - there is always that need to do as much as we possibly can - to make it worth our time and money (if that plays in to it). 

Don't get me wrong - I love summer! I have been trying to de-clutter the busy-ness from our life and try to enjoy and relax and really "be" with each other. Because what I am finding is that with each passing year - my children are that much closer to being gone from me.

In my effort to try to be efficient and spend more time with my kids - I whipped up my usual Shakeology meal - but with a twist. This morning in making my breakfast - I decided to get creative and use my kale and blueberries to make a morning shake. Yes, it sounds unappetizing - but it was just the opposite- very yummy and nutritionally dense and full of super foods. 

The Kale gave it that dense consistency, blueberries - my favorite and of course, Chocolate Shakeoloy - yum.

Getting back to the summer months - don't we look forward to them all year long? The kids can sleep in and hopefully, we can to. Summer needs to be about the lemonade stand - so little ones can make some money.  Creative and fun projects that can be done at home - like frosting cookies and adding sprinkles ect. Also, lazy afternoons sitting poolside - and for me - reading a good book. 

Added donuts for the extra "wow-factor" that would get the cars to stop - kids made $30 this day!

Cookie activity - frosted and added toppings - for fun.

School starts for us in a couple of weeks - could summer last another month please? I will have three of my kids gone away to college - and the house a little bit quieter. However, I am sure we will stay just as busy as before. That is the way life is - right?

Tabata Circuits

I am not an athlete in any way shape or form. I do love to hear from others what their daily work outs are. I am all in when it comes to a great work out. There are some things that I am not able to do- due to a running injury. And since having my children there are some things I am limited in doing. I must also add in my age - I'm getting on in my years - so jumping is a tad limited. I do try - but I am extremely cautious.

Lately along with my "Beachbody" Beast work outs (lifting heavy weights - which that is another story!) I have incorporated circuits in to my routine. I like the "Tabata" idea - and using it in a circuit routine. So, if its a leg day for me - I will do :

30 X Jumps

30 Weighted Step ups 

40 Jump Lunges

15 Split Squats

15 Broad jump burpees

So, I like a little challenge - set your iphone or timer to 7 minutes and try to go through all of these moves in that 7 minutes. Once all the way through - give yourself a minute to bring your heart rate down, then do another 7 minutes. 14 minutes total.  "Tabata's" are generally done in 30 second sprints - in running, spinning, biking or whatever you like. It's just enough to get the heart rate up and then bring it back down again. 

Uploaded by ray77bezz on 2014-07-23.

Play with what works for you - it may not be this - but this is what I am enjoying right now. Do what works for you and mix it up.  Note: still working on videos - my twelve year old can make them better than I can.