Fitness Friday - 5 Tips to keep you on track!

1. Step outside your comfort zone – we all have our favorite fitness activities. Maybe you love the stationary bike because it’s easier than running . (Who TRULY loves running, right?)  BUT, when you challenge your body to new and different things - that's when you see the changes you have been seeking!  Instead of doing recumbent bike several times per week, break it up with a brisk run in the great outdoors - you'll be challenging yourself and enjoying the pretty sweet scenery!
   
2. Don’t ever do the same workout twice – If you get stuck on the same routine change up your reps, add little challenges like an exercise ball, use a resistance band instead of your dumbbells (trust me, you'll get a completely different workout!), or up your weights. Or, (if you're like me and workout at home) - pick a different video, hop on Pinterest or YouTube and find a quick, fun routine to break up your normal schedule!
   
3. Plan ahead – Schedule out all your workouts for the week. If you take classes then write down and set alarms for your class times so you leave your house or work on time. If your going to the gym then plan your workout out for the day before you get there. If you're using a workout video, follow the calendar provided, but definitely write down the time that you will be completing your workout.
   
4. Warm up! – Always start with a LITTLE cardio before jumping into a workout. It could be light knee lifts to get your heart rate up or at least five minutes running, spinning, jumping, any type of cardio.
   
5. Once you reach your weight loss or health goal don’t just stop. Don’t just give up and slack off. This is when it’s crucial to set yourself a new goal. And, while that goal may not be weight loss, it may be to tone up more, set a personal best with your 5k or 10k, complete a marathon, swim to Cuba...just set a new goal! To maintain your results you need to keep eating healthy and add new challenges and workouts to keep from going back. Remember how hard it was to reach your initial goal so that you don’t fall back.

Transformation Tuesday: Kylee E.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was never the skinny or athletic girl in high school, I always ate what I wanted. I was always trying to lose weight. I have tried every diet out there. I even tried P90X with my sister a few years back, but always found an excuse to give up. I had my 2nd child in October, 2013; I tried staying active but wasn’t watching what I ate while I was pregnant. I gained 30 lbs with her.  After I had my baby I was determined to lose the weight, and get back into my jeans. I wanted to look good in a bikini for summer, and I was far from that. I had completed INSANITY before and knew I could do it again. I have never been happy with my body, and wanted to feel great about myself, so this was a must for me to get back into shape. I am now in better shape, and look better after 2 kids than I have ever looked in my life!

What inspired you to change your life and begin your transformation journey?
My kids inspired me to get healthier; I wanted them to live a healthier lifestyle. Also, summer was coming and I wanted to look good in a bikini. I wanted to feel good on the outside as well as the inside. I had 2 kids to keep up with, and I wanted to get into shape for them.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Changing my eating habits was hard; it was my biggest struggle. The working out came easier than I thought it would; I loved that feeling afterwards.  I started following the INSANITY food guide, reading up on clean eating, and logging everything I ate. I had a great support system to keep me going; my husband, my sister, and mom were always there for me.

What in particular did you like about the program you chose?
I have actually completed INSANITY, P90X3, 21 Day Fix, PiYo, and am now almost finished with Body Beast. They are all incredible programs in there own way. I have actually never been to a gym in my life; I’ve always be an at home workout person! Thank you Beachbody!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I have a 6 pack; I never in my life thought I would see a six pack, especially after having kids. I have gained strength, muscle definition, flexibility and, most important,energy!

How has your life changed since completing your Beachbody program?
I have never been happier than with the way life is now. I am more positive, and tell people “If I can do it, so can you”. I finally feel good about myself and have self confidence.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology makes me feel energetic, lose my sweet cravings, and it helped me lose those last few pounds I needed to lose.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

Need a coach to help get you started?  Email me with any questions at candace@flabbymomtofitmom.com

*Original article featured on teambeachbody.com - check out their blog for MORE inspirational articles!

MINDSET MONDAY! Why you should be your biggest fan!

Post in the comments something that you LOVE about yourself TODAY! 

Transformation Tuesday: MY 21 Day Fix Extreme Results!

So, there I was on day 1...

Feeling like a failure because my body had gone NUTS after my hysterectomy and finding what I could eat and couldn't eat and what exercise my body would respond to and wouldn't respond to felt nearly hopeless. I felt bloated, tired, and hopeless. Like I had not only failed myself, but the people who were looking to me for weightloss and health living motivation. BUT, I pressed on - hoping and praying that this new program and the meal plan would help me get out of this rut I was in, that I would FINALLY find something that would give me the results that I was after. 

AND - it DID!  The 21 Day Fix Extreme and Shakeology were a God send when I really needed one. I followed the Countdown to Competition plan for 2 of the 3 weeks of the program - as best a stay at home mama who is regularly fed by her children can. I resisted some of the things that they offered me, but not all. And, the second week, my son was on Spring Break, so that week was all over the place with my nutrition AND my workouts. 

But, with all of that being said, I have found a program and meal plan that work for my post-hysterectomy body! It's exciting and a source of relief! 

I lost a total of 6 lbs (even with my crazy week 2) and 8 inches! 

If you would like help with your health and fitness or would like to be a part of my next online accountability group, please fill out this form--->http://goo.gl/forms/k4MwMP4b7E

I would love for us to reach our health and fitness goals TOGETHER! <3

(email any questions to me at candace@flabbymomtofitmom.com)

Post Hysterectomy Fitness - What my current Diet looks like...

                                          

I mention the meal plan I am following in the video. No doubt, the nutrition is the hardest part, but even following a super clean eating plan before, I found myself gaining weight - instead of losing. The average weight gain of most women in the first year post hysterectomy is 25 lbs. 25 POUNDS!  That's crazy! So, to help you help yourself, please check out my meal planner below - it has the first 7 days filled in to give you an example of what I am eating. You can use the latter 14 days of space to fill in your meals.

Example Meal Plan

And, I can't stress this enough, if you are struggling and would like to learn more about the programs, supplements, or meal plans that I am following in this post-hysterectomy journey, please feel free to contact me at candace@flabbymomtofitmom.com or on facebook here.

Post Hysterectomy Fitness...it ain't easy!

Just a quick update on where I've been, what I'm up to, and how different it is trying to lose weight post-hysterectomy! 

It's not easy. That's for sure. 

5 Reasons You're Not Losing Weight!

 5 Reasons You're NOT Losing Weight!

1. You're not drinking enough water.

Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice.

2. You're OVEReating!

So, you're making MUCH healthier choices and you THINK you're doing awesome, but in reality, while you are eating HEALTHIER, you're still eating TOO MUCH! Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories. (21 Day Fix and 21 Day Fix Extreme BOTH teach you proper portions of not only your favorite foods, but healthy foods, too!)

3. You're a Cardio Queen (or King)!
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers. You . didn't know lean muscle mass burns more calories throughout the day?

4. Your significant other isn't on the same healthy road...
A significant other who's on the same or similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat. You can't expect to lose weight if your partner is constantly ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need their support in losing weight is a great first step in finding compromises — for both of you. To start, next time you go out to dinner, discuss splitting an entree and choosing either an appetizer OR dessert to share. You'll not only save CALORIES, but money, too! Score!

5. You Don't Eat Your Greens! 

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer. Not only that, but you'll start feeling better almost immediately (as long as you're eating a variety) because you will be working on those nutrient deficiencies! 

If you're struggling and need extra support and accountability, feel free to contact me at candace@flabbymomtofitmom.com - I would love to help YOU get back on the road to healthy!