No Gym, No Time? NO EXCUSES

May 27, 2015June 2, 2017 Fat Girl to Fit Momma

I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year. Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym. Yes I am a Team Beachbody coach that went to the gym! I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.

Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family. Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year? Sure. Am I going to do that? HECK NO!!! I am just going to have to get more creative with my workouts and super attentive to my nutrition. No more….”I am bulking…sure I can have spaghetti”. The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts. Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.

I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.

Here is the plan:

Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo

Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.

I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months. Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.

It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down. You simply have to be bigger than your excuses.

If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs. I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.

My Journey

Countdown to Cancun

March 23, 2015June 2, 2017 Fat Girl to Fit Momma

I am headed to the Moon Palace Resort in Cancun for an all inclusive vacation from Team Beachbody that I earned through my work last year helping others get fit. I am over the top excited but just last week it really sunk in. HOLY CRAP!! You will have to wear a swimsuit, A LOT!! With just 28 days to touchdown in Cancun I embarked on the Countdown to Competition plan from 21 Day Fix Extreme.

I was honestly hoping to shed some bloat and trim up a little to squeeze into a one piece. But after just 7 days, no kidding 7 days!!! I am thinking a bikini just might be in the cards for me.

The plan isn’t easy, it requires some major discipline and planning. But if there is anything that I excel at it is planning and execution, especially when it comes to food. I am a foodie at heart and I love being creative and planning out my meals. So this fit perfectly with my lifestyle, plus the hubby is currently deployed so I wouldn’t be needing to prepare a separate meal to support his 6’4″ body as well.

So what am I eating? Here is a quick rundown of my day….yes I am eating every 2hrs (I have to set a timer on my phone to remind me to eat)

Breakfast: 8 egg whites with Pepper, onions, and mushrooms & salt free seasoning

Snack: Isopure Protein

Lunch: Spinach salad with assorted veggies and grilled chicken topped with vinegar and coconut oil, Baked Sweet potato

Snack: Shakeology with Almond Butter blended with ice and water

Dinner: Baked Fish (Cod, Salmon, or Tilapia) and steamed veggies & salt free seasoning

Snack: 2 hard boiled eggs

At least 1 gallon of water throughout the day

Not glamorous or fancy but it is really doing the job. I am alternating my days with two basic meal structures so I don’t get too bored with my food. But what is great is I have prepared all my food for the week on Sunday and have it ready to go so I don’t have any excuses to reach for something not on the plan. I have all my veggies, and protein portioned out into little baggies so I can just grab and go.

Why am I not talking about my crazy intense workouts or how many calories I am burning? Now you may have heard that abs are made in the kitchen and this is so true!! You cannot neglect your attention to your nutrition and expect results. Nutrition accounts for 80% of your transformation and your fitness or workouts are only 20% But if you are wondering I am doing 30 minute workouts from 21 Day Fix Extreme and walking in the afternoons with my daughters. The latter is really more of a relaxation for me, I get to listen to my audio books and just push a stroller.

So check out my first 7 day results!

I am over the top excited to see what I can accomplish in the next couple weeks as we prep for our vacation to Cancun!! I may just be able to rock a bikini without feeling bloated and too Fat Girl but more Fit Momma!

Want more info on 21 Day Fix Extreme? Check out this quick video

My Journey

I Maxed Out!

December 18, 2014June 2, 2017 Fat Girl to Fit Momma

Yay!! It showed up and we couldn’t wait. My hubby and I popped in the Cardio Challenge today. It is essentially the fitness challenge or fitness test to check out your starting point and track your progress.

Max out times
Desten 8:54
Cassie 20:17

Verdict: this is going to get me to goal quicker than I thought! It was fun and fast! I really love how the sequences are set up. I also really appreciated the on screen modifier view. I have some bad knees and the lower impact (not lower intesnity) options was a must. It was awesome!! I have honestly never sweat so much in just 30 minutes! From the start to when my heart rate got back down to in resting range I had burned through 495 calories. Crazy right?!

I think the part that impressed me the most was the nutrition plan that comes with it. It is awesome and gives you great guides for eating in Fast Food chains, on the go, and has an easy to follow plan. I am LOVING Insanity Max :30. Today’s test was brutal but I am super excited to push forward with my accountability group.

Still time to snag a spot in our accountability group starting Jan 5th

http://bit.ly/InsanityMax30TestGroup

Fitness

PiYo is Coming! PiYo is Coming!

June 12, 2014June 2, 2017 Fat Girl to Fit Momma

I am super excited that I will be getting certified to lead PiYo classes and I am CRAZY excited that this new in home program will be available to everyone next week!!

So What is PiYo?

PiYo is the latest workout from Superstar Fitness Trainer Chalene Johnson who has previously brought us Turbo Jam, Turbo Fire, and ChaLean Extreme. PiYo is different than any other workout out there right now. It is a low impact workout that delivers high intensity results!! This 60 Day program delivers the muscle- sculpting and core-toning of Pilates combined with the flexibility and strengthening of Yoga.

PiYo speeds up all the moves to create dynamic flow sequences to really get the blood pumping and kick the cardio and calorie burn into over drive! This workout will increase flexibility and strength all while maintaining low impact on your joints. If you snap crack and pop each morning, want to get in great shape but cannot handle the high impact cardio aerobic programs out there, and don’t want to spend a ton of money on a gym membership this is a great program for you!!

Check this out!

If you want to reserve a spot in my PiYo test group make sure to apply immediately. I will have very limited space in the group so I can give my absolute attention to each participant. http://bit.ly/PiYoApplication

Each participant will get everything you need to get the best results Fitness + Nutrition + Support!!

If you have questions or want more info message me or leave a comment.

My Journey

Two a Days

November 18, 2013June 2, 2017 Fat Girl to Fit Momma

Today I am starting a plan to try to shed as much body fat as I can over the next 4wks. My last Bod Pod appt I was 26.6%, that was 3 wks ago. I am guesstimating over the last 3wks of cutting cycle I probably dropped another 1.5%, so I am estimating I am at 25% right now. I would ideally like to be at 20% or lower when I start my strength training for Strong Woman competition, then it won’t be such a bitter pill to swallow when my calorie intake jumps up to 2400-2600 calories on training days. Over the next 4 wks I am trying to diminish the loss of the lean muscle mass at the same time that I am dropping body fat, kind of a double edge sword. My days are going to start with a weight program and be heavy carb loaded to diminish muscle breakdown as much as possible and end my days with HIIT Cardio. I set my macros to be 40% Carb, 40% Protein, 20% over the course of a day. Heavier carb meals will be earlier in the day to help diminish muscle breakdown and fatigue along with maintaining energy levels for afternoon cardio. My daily goal for caloric intake is 1850, all clean! I am also going to try to eliminate as many of the natural sugars I have a hard time letting go of, my bananas and berries. A typical daily menu will be:

Breakfast: eggs and oatmeal for breakfast

Strength Workout

Snack 1: a post workout smoothie (Shakeology)

Lunch: Fish and quinoa or brown rice with veggies

Snack 2: Rice cake w/Almond Butter

Cardio Workout

Dinner: Chicken Breast, Spinach salad, Broccoli or sweet potato

Snack 3: Greek Yogurt

I will likely have very little variation over the course of the next 4 wks to this menu, once I find what works and is easy I stick with it. I will try to prep the chicken, quinoa, and brown rice so they are ready and I just have to heat up. This has been the key to clean eating in our household. If you spend a little time each week prepping the items that take the longest to prepare you are much more likely to avoid the over processed frozen or packaged meals.

Off to press play on Back and Bis this morning with some T25 Alpha Cardio later today.

The Meso Diet and Carb Cycling (joshsgarage.typepad.com)

So What is PiYo?

Check this out!

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