Monthly Archives: January 2014

Get Fit-Stay Fit Challenge: Final Day Plank Challenge

You did it!  You made it through to the final day of the Get Fit-Stay Fit Challenge!  You should be so super duper proud of yourself.  I know I am proud of you for sticking with it and believing in yourself.

I am going to end the challenge with an ab exercise that is pretty simple.  I want you to hold a PLANK for 1 MINUTE.  Not sure what a plank is?  Well, like all the other posts just look below!

SAMSUNG CSC

Tips on how to perform a plank:

– Keep your head and neck in line

-Stay in a straight line

-Tuck the hips under (don’t let them drop)

-Tighten your core and squeeze your butt (no butts in the air)

IMPORTANT ANNOUNCEMENT:  I will be posting the winner of the challenge on my Instagram page Sunday Night! Make sure you check it out to see if you possibly won a WATER BOTTLE  and CARDIO DVD!

Get Fit-Stay Fit Challenge: Tricep Dip Challenge

TricepDipChallenge

How did you like those burpees yesterday?  Those bad boys are no joke but man do they tighten up your body like nothing else.

Today your exercise challenge is going to focus solely on your upper body.  If you avoid waving hello or goodbye because of arm flab, then you probably should add some tripe exercises to your workout regimen.  I am going to get you started today with a simple move called the TRICEP DIP.  Its of course another body weight focused exercise. All you will need is a chair, bench, stool, table, you can even perform this on the edge of your bed.

Just like in all the other posts take a look below for a step by step visual on how to perform a TRICEP DIP as well as some tips and tricks.  Oh, and today I am challenging you to 30.

TricepDipChallenge

Tips on how to perform a tricep dip:

-The key is to BEND at the elbow.

-Come down and up in a STRAIGHT line.  Moving forward and back focuses on your shoulder and can actually cause injury.

-If you are a beginner, try this exercise with your knees bent instead of straight, as I have in the picture.

How many of you are going to challenge yourselves by adding a weight on your legs?

Get Fit-Stay Fit Challenge Week 4: Burpee Challenge

Burpee Challenge

If you think you are going to get a break from using your arms today, I hate to break it to you……

Today’s exercise challenge involves your WHOLE body.  We are tackling the exercise I love to hate the most,  my best friend and worst enemy, THE BURPEE.

I know you all are so sore already from the last two days so I won’t torture you too much today.  I ONLY want you to perform 25 BURPEES, but heres the catch:  They have to be full on burpees with perfect form, unless you are a beginner of course.

Never heard of a burpee before?  Check out the pictures below and some tips on how to get your burpee on.

Burpee Challenge

Tips to keep in mind when performing a burpee:

-When jumping back into a plank don’t let your hips drop.  Control the movement.  Use your core.

-Keep your head and neck in line when in the plank.

-When jumping land softly and slight bend your knees.

-Go at your own pace. The key is proper form not speed.

I want to know, have you ever done a burpee before?

Get Fit-Stay Fit Challenge Week 4: Pushup Challenge

PlankChallenge

How are your legs feeling?  If you really pushed yourself your legs should be feeling a little like jello, the toilet might seem a little lower than usual and the stairs will remind you of a mid-evil torture device.  What can I say, in the world of fitness-No Pain. No Gain.

All of the challenges this week are based on simple body weight exercises that yield maximum results.  You don’t always need fancy equipment in order to get a good workout in.

Today we will give your legs a little break and move our focus to the upper body.  We will be working primarily the chest. However, this exercise involves compound movement so it will also work your core, shoulders, triceps and biceps.  Can you guess what it is?   A PUSH-UP!

I want you to try to complete 50 PUSH-UPS today.  Beginners, you can do them on your knees but I want you to challenge yourself and try to at least get one regular pushup in.  Below is the visual on how to perform a proper pushup, along with some tips to keep in mind.

PushupChallenge

Tips to keep in mind when performing a pushup:

-Keep you head and neck in line

-Make sure your entire body is in a straight line (No butts in the air)

-Go as low as you can.  Try to get your chest to touch the ground.

How many regular pushups do you think you will complete?

Get Fit-Stay Fit Challenge Week 4: FINAL WEEK, FULL OF DAILY CHALLENGES

SQUATCOVER

Its the final week of the Get Fit-Stay Fit Challenge.  I don’t know about all of you but my body has change tremendously through out this challenge.  One of the reasons why I love doing these type of challenges is because not only does it motivate and encourage all of you to get up, move and start eating healthier but it also kicks my butt into gear as well.

I want to thank everyone who has participated on Instagram up until this point by using the hashtag #GFITSFIT I really enjoy connecting with you all on a more personal level.  I know you all look to me for motivation but you all don’t know how much your participation in this challenge has inspired me.  I am so very proud of you all.

But its time to move on to the final week of this challenge.  This whole week make sure you check back here because for the next five days I will be updating this blog every day with a new workout of the day.  The challenges will also be announced on Instagram so if you don’t already follow me there, what are you waiting for?  My username is GirlBudgetLife.

I am going to kick off the challenge by working out my FAVORITE body part, which of course are the LEGS and BUTT.  I am working on that summer booty so that when I am walking around on the beach, I can be confident in my derrière.

There is no better exercise to workout the legs and butt than a good old fashion SQUAT and today you better get ready to COMPLETE 100 of them.  You don’t have to perform them all at once, split them up throughout the day.  Do 25 right when you wake up, 25 at lunch, 25 at dinner and 25 right before you go to bed.  If you want to challenge yourself add a little weight to your squat.

I also want you all to be careful and perform the squats with proper form.  To help you out a little bit I took the liberty of having the boyfriend snap a few pictures of me performing a squat in a step by step fashion.

SquatChallenge2The most important thing to remember when performing a squat:

-Sit back into your hips

-NEVER let your knees go over your toes.

-When you come up, push your hips forward and squeeze the butt to get full engagement.

Before you go, I want you all to leave me a comment.  What is your favorite move to work butt?

Join Me: The 21 Day Fix Challenge

Alright so apparently January 17th is THE day that most people quit their New Year’s Resolutions.  If you were one of those individuals, who said that once you fell off the horse you couldn’t get back on?  You were just 4 days away from making exercising and eating healthy a HABIT.

No worries, you know I ALWAYS have your back.  I am hosting a 21 day challenge featuring an awesome new program by Beachbody called the 21 Day Fix.   This program is going to help you reach day 21 so that this healthy living thing becomes part of your life and not just something you do after the holidays.

 

 

21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.

I know you all probably have a million and 1 questions regarding what the 21 Day Fix involves and if its right for you so I put together some Frequently Asked Questions for you as well as a video, because I wouldn’t be me if I didn’t have a video to go along with my blog post.

21 Day Fix FAQ

1. How much will the 21 Day Fix Cost? The 21 Day Fix will start out at $58.85 for the Base Kit, and the Challenge Pack will only be $140!! That’s like paying $10 for the 21 Day Fix Base Kit when you buy Shakeology. Sign up for an email reminder to order before it sells out on the 3rd the challenge pack will go up to $160 after February 28, 2014.

2. What is included? In the Basic 21 Day Fix: You will receive 7 workouts on 2 DVDs Dirty 30 workout, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix. Plus the nutrition guide with 7 containers that are essential to following the plan. You will also get a workout calendar, 3-day Quick Fix that Autumn uses for photoshoots, an eating plan, and 24/7 Online support, and a shaker cup. In the Challenge Pack: Everything above plus a 30 day supply of Shakeology in any flavor. You can have Shakeology on the meal plan. In the Ultimate 21 Day Fix: Everything listed above, plus an insulated bag, and 2 workouts: Flat Abs Fix and Barre Legs. You’ll also receive 1 Pro-Grade Resistance Band (15lbs) and a large on-the-go container.

3. What does the nutrition plan look like? The nutrition plan was one of the easiest things I have ever done. No food was off limits because everything was in moderation. The food was easy to shop for, prep, and eat. I never ate anything I didn’t like while on the 21 Day Fix, and I am a picky eater. You are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories, macros, or anything. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!

4. Can I modify meal plans for my needs (vegan, vegetarian, breast feeding, etc)? Yes, yes, and yes. The meal plan can be adapted to meet your needs, and there are directions on how to do so included with the materials you’ll receive when you order the 21 Day Fix.

5. Can I have a cheat meal? You just don’t want to stuff your face. You can have a treat a few times week, and she does break down how to include for something like pizza or lasagna.

6. What results can I expect? People generally lose 10-15lbs!! It isn’t a starvation or quick-fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.

7. What are the workouts like? They are 30 minutes long and vary daily. Autumn Calabrese is the trainer, and the set is very light and fun. Each workout is intense and necessary to your results. Two of the things I loved about the 21 Day Fix is 1) Autumn is a stickler for proper form to help you get the most out of every move and not risk an injury, and 2) the modifications are awesome. She is very specific about how to modify moves, and there is a modifier in every workout. She is working too…I hate it when they are over there all perfect and barely breaking a sweat. The modifier is giving it her all, and I loved that.

8. What equipment will I need? You’ll need a set of dumbbells or a resistance band. I suggest dumbbells over bands though. Bands are not always used. I started with a set of 5 lb weights and 10 lb weights.

9. Can I do the 21 Day Fix over 21 Days?  Definitely!! I think it should be! The behaviors learned in the 21 days should become habits you can continue as a healthy lifestyle, and that is why the program is 21 days — not because it’s too extreme.

10. Is it like the Reset? Nope. The only similarity they have is that both are 21 days. It is nothing like the Reset. I like this program better than the Reset for most people.

11. Who is the 21 Day Fix for? Honestly — anyone, and I don’t say that about any other workout so I’m serious and genuine when I say anyone can benefit from the 21 Day Fix. The meal plan is flexible enough and there are enough modifications a beginner, even a beginner that is obese, could do this workout with their doctor’s consent. Someone at an intermediate level will love this program because it offers a challenge without wanting to quit, and even an advanced exerciser can benefit from the 21 Day Fix. It is also great for men or women. So it isn’t a girls-only program by any means.

Get Fit Stay Fit Challenge Week 3: Motivation

Our generation is living in a world where everything we want is at our fingertips.  We are impatient and expect instant satisfaction.  While this may not be a problem in some aspects of our lives, when it comes to things that take hard work and most importantly, time it can affect our ability to reach success.

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Have you ever started something with so much energy, enthusiasm and commitment only to lose complete motivation a few weeks later?  Do you blame life’s situations, the resources available to you or your lack of will power?

Losing or lacking motivation  happens to the best of us.  I even think it happens the most when our goal is related to health and fitness.   When we grow up thinking that if we do certain actions, certain results should happen and we have expectations as to how quickly they should happen, its very easy to get upset, discouraged and quit when the results we expect are not instantaneous.

What I hope to get across in today’s blog post is that our lack of motivation has little to do with our situation or will power and a lot to do with our initial reason for starting what every journey we embarked on.  Your success in any endeavor is related to how strong a pull your reason for starting has on you.

If I told you that the only way to keep your mother and father alive was to exercise 5 days a week and eat fresh fruits and vegetable 90% of the time, would you do it?   Chances are that you 100% would.  Why? Well, because the reason (keeping your parents alive) has a strong pull on you.  Now if I told you that if you exercised 5 days a week and eat fresh fruits and vegetables 90% of the time I would give you $20.  Chances are you would be more likely to lose motivation and not complete the goal because the reason to do (me giving you $20) has no meaningful or strong value or pull on you.

I strongly believe that in order for you to never lack motivation or quit on a goal because of the time it takes to see results, the reason for accomplishing that goal needs to be strong enough that the only thing worse than failing, is quitting.

I’ve been on this weight loss journey for a while and I have gained weight, lost it and gained it again but my desire to get fit and stay fit for the rest of my life and make it a lifestyle is stronger than anything I have ever felt.  If you want to hear me discuss a little further about how I stay motivated to continue eating healthy and exercising daily, head over to my youtube channel by clicking here. But before you do that, I want to hear from all of you.

What is your reason for wanting a healthier life?

Get Fit-Stay Fit Challenge WK2 + FAQ

Yay!!! Its week two of the Get Fit-Stay Fit Challenge and I am loving the engagement I am getting on Instagram.  So many of you are already using the hashtag #GFITSFIT and sharing with me your goals, daily workouts and meals.

I try to reply and like every picture, so make sure you start using the Hashtag on Instagram.  I wanted to post today so that you all knew what to expect for the second week of the challenge.  The second week is all about workouts.  I have come up with three different workouts that you can start incorporating with your better nutrition habits to start seeing maximum results during this challenge.  The schedule is laid out for you below.  All the workouts are circuit style and you can play around with how you complete them as I explain in the video.  It will add variety and prevent you from hitting a plateau in the weeks to come.

Tuesday-Upper Body Circuit

Thursday- Lower Body Circuit

Saturday- Cardio + Ab Circuit

These workouts will be short but intense so get ready to sweat and make sure you share those sweaty pics with me on Instagram.  Again, just use the hashtag #GFitSFit!!!!

Get Fit-Stay Fit Challenge Week 1

The first week of the Get Fit-Stay Fit Challenge is in full swing as of Monday January 6th.  If you missed the first video of the challenge,  don’t fret I am providing it for you all below.  Make sure that your write down your three why’s and three goals after you finish watching the video.

Sometimes its hard being a Youtuber. I am my own content writer, videographer, editor, and tech support. This week I ran into some technical difficulties with the nutrition video that was supposed to go up yesterday.   So after I had a full on panic attack because I felt like I was letting you all down, I thought wait, I have a blog.  So a full blog work up was due.  When all else fails, go back to good old pen and paper, well in this case good old typing.

Today I am going to be sharing with you all 5 Nutrition Tips that are going to get you one step closer to your fitness goals.  I have a personal goal for all of you throughout this challenge and that is to teach you all healthy habits.  But, we all know habits don’t happen over night.  Its the reason that my Challenge is broken up into 4 different topics that are presented to you in an organized manner.  I want you all to have the information, but I also don’t want to overwhelm you all by giving it to you all at once.

Now if there is one habit that you want to master when it comes to health and fitness, that is the habit of using food as fuel and not pleasure.  Once you engraved that habit into your brain,  you will begin to see the foods you eat in a completely different way.  You will start to think of food as meeting a physiological need and not just filling an emotional need.

That is why when it comes to achieving your desired physique you need to focus 80% of your energy towards adjusting your nutrition and 20% of your energy towards working out.  Abs are made in the kitchen people and I am prime example of that.  This past semester I was working out 4-5 days per week but was not eating healthy.  I wasn’t prepping my meals and was having one too many “YOLO” meals.  The result, I gained 10lbs.  If exercise has that much of an impact on losing weight then why didnt I lose weight or at least maintain?  The reason is, you cannot out train a bad diet.  So focus on what you are putting in you mouth.

To make it easier for you to stick to this here are my 5 simple, uncomplicated yet effective nutrition tips to get you one step closer to the body of you dreams:

1. Hydrate with water.  Avoid diet soda, juices, energy drink that are filled with excess sugar and hard to pronounce man made ingredients.  Your body does not need it.  It was designed to function off water, when are thirsty reach for water and flavor it with lemon.

2. Eliminate all processed foods.  Again our bodies do not need and are not designed to run off of high fructose corn syrup or orange color#9.  It was designed to function off of foods that are naturally found in our environment like, oranges, apples, kale, animal proteins that are also feed what they were designed to eat.

3. Eat animal protein and healthy fats.  Our bodies need macronutrients in order to survive.  Macronutrients are proteins, complex carbs (fruits and veggies) and fats.   The building blocks of the cells that keep you alive are,  amino acids.  Amino acids are mainly found in animal protein.  With out amino acids your body cannot make cells.  Additionally when you body doesn’t use carbs as energy it turns to its second best source, fat.  Fats are also important in our bodies ability to take up and store micronutrients (vitamins).

4. Eat 1-3 pieces of fruit daily.  This goes back to the concept of feeding your body the things that it was naturally made to be fed.  Fruits should be your source of carbohydrate not processed bread and pastas which have no nutritional value and little fiber.

5. Eat 3-4 handfuls of dark green veggies daily.  Why? You guessed it, because you need fiber and you need vitamins also known to the medical community as micronutrients.  Ever heard of vitamins?  They don’t only come in the form of pills you know, they are found abundantly in nature.  Your parents weren’t just being mean when they told you to eat your veggies.

Well, thats it, 5 tips that if you follow will make significant changes not only in your physique but your health.  And for good measure I am throwing in a list of 25 foods you should add to your next grocery list.  Stay tuned for next week where we tackle everything exercise related!  And make sure to use the HashTag #GFitSFIT on instagram so I can see all your posts!!!

25 Item Grocery List

-Avocados   -Kale  -Broccoli  -Bell Peppers  -Onions   -Bananas  -Apples   -Berries   -Tilapia   -Salmon   -Chicken breast  -Eggs  -Oranges  -Lean Grass Feed Beef   -Lemons  -Almonds  -Walnuts  -Sweet Potato  -Romain Lettuce  -Clementines  -Mrs. Dash Seasoning  -Olive Oil  -Spinach  -All Natural Peanut Butter  -Tomatoes