Health and Fitness Tip #5 - Buy comfy sneaks

Buy comfy sneaks

You shouldn't buy shoes that hurt, bottom line! Your shoes should feel comfortable from the first step. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go. Don't buy a shoe based on their color or coolness. Buy a shoe that is comfortable and is going to keep you safe with the workouts you are doing. If you buy the wrong shoe or buy a shoe because of color and not comfort than you could end up seriously injuring yourself.

 

My recommendation is find a training shoe that you like, that feels good on and stick to it. I wear Asics to lift, do cardio, and do High Intensity / High impact workouts. They are comfy and they are snug at the heel to protect me when I do my squats. They don't always come in pretty colors, but they always do the job!

Transformation Tuesday - Karie D.

Shout out to my Success Partner Karie

Look at these results!!!

This is Karie just 5 weeks into Focus T25.

 

This lady started her fitness journey just before Thanksgiving 2013 with Focus T25. She started her fitness journey during the MOST busiest time of year!!! She invested a small mount of time into her health in 2013! She gave 25 minutes a day for 5 days a week and she started the new year off feeling fit and full of energy!! She didn't wait. She didn't want to go into 2014 being overweight with another New Years resolution to loose weight and get healthy and fit. Instead she went into 2014 healthy and fit and ready to take on anything and everything!

 

 

She didn't allow the holidays, or money, or time, or being a mom of 3 kids in 3 different schools hold her back from getting into the best shape of her life. She took charge and showed her kids that healthy and fit is easy and fun and not something to fear. She became an amazing role model to her kids, and to all other momas out there with 3 kids that range from age and schools and who are involved in many after school activities. She did it!! And so can you!!

 

 



This is Karie before Beachbody and after doing T25 and P90x3. Each program was 30 minutes or less.

Transfomation Tuesday!! What body / weight do you choose?

Transformation Tuesday!!!

All of us rely on the scale way too much!!! We rely on it to go down and tell us that we have lost weight and look good. Yes, I am serious, we rely on the scale to tell us how we should feel about ourselves. Its crazy and scary and ridiculous all at the same time!! However, that is NOT the case and I am here to prove it to you!! Body weight has nothing to do with how we look and feel! The scale is the DEVIL!!! Remember that!

We need to rely more on how we feel and look in our clothes and attitude then what the scale is saying and telling use to feel and look!

The above pictures if of me 3 different times of the year and all around the same weight! However, I look completely different in each one! 

Picture A is me at 117.4 after doing the 3 day refresh over Halloween this year.

Picture B is me at 117.5 stressed, traveling, planning for a wedding, before I cracked down and did the 3 day refresh pre wedding.

Picture C is me at 120 - after insanity where I GAINED 6 pounds. I felt great, my clothes still fit me, and I looked better than ever!!!

I am a coach and I am not going to lie to you. I am a scale watcher too!!! I hate it, I hate how I rely o n the scale to tell me how I should feel each day. It sucks!! And when I did insanity it really sucked because the scale continued to grow. But that is why I took before pictures. I kept comparing my pictures to my body I was forming. I had curves I didn't have before, my body looked more athletic, and I looked sexy in my insanity body then I did in the before insanity body!!!

Yes most people loose weight on a workout program, but I was different. I didn't have the weight to loose but I had the muscle to gain and that is how I gained 6 pounds.

Now go back and look at those pictures. Which one would you rather be the lightest weight or the heaviest weight? Would you rather be A, B, or C?

I  know when I look at those I choose C. That body is way better looking than A or B.

So what is your choice?

#TBT

Living a healthy lifestyle is hard! But I have learned to love, myself enough to do it. Do you?

Any one can workout, go to the gym, run, walk but that is only part of it. The other bigger part is eating healthy. It's not going on a diet and doing it 20 days and then going back to your old routine. It's a lifestyle change.

If you can see from my picture of winter 2009, where I worked out daily, if not twice a day, I had the mentality that if I worked out for a good hour or even twice a day I could eat anything including those fries or that ice cream. Um however, that obviously wasn't the case!  However I realized a few years later that I was doing something wrong because I wasn't seeing results or I was only seeing very little results, in both my clothes and the scale. I was not gaining weight but I wasn't losing weight or getting cut like I wanted too.  I was unhappy with the results.

However, thanks to Beachbody and clean eating I learned that the workout isn't 100% of getting results. Working out is definately part of it you just need to do both, workout and eat clean everyday, including snacks. You must eat 5-6 times a day. Remember nutrition is 80% of it and working out is only 20%. So if you have to choose which one to focus on first, I would recommend you doing the nutrition part and then when you have that down throw the workouts in too!

I know you can change your lifestyle. If I did it anyone can do it! :)

Here is a picture of me in the winter of 2009 and the other is of me last fall, 2013, after starting my Beachbody journey, clean eating and T25. 

Week 3 Day 3 Muscle Vs Fat

I am on week 3 of Insanity. This week started out with the fit test on Monday, followed by Plyometric cardio Circuit (my favorite) and then today was a double day with insanity! Today was pure cardio and cardio abs! I was a complete sweaty mess by the time I was done with Pure Cardio and I still had cardio abs to do! With Pure Cardio I feel I am getting stronger and stronger each time I do it and can last longer and am taking fewer breaks, not just water breaks but stopping and just jogging in place breaks. That makes me happy knowing that I am getting stronger each week!

Area you a scale watcher? I am sometimes and its a horrible habit. Well insanity I have not lost any weight. Why? 1. because I am eating more than I normally do and 2. because I am taking my fat and turning it into muscle, which means that muscle weighs more than fat!! Which is fine by me, because Muscle is much sexier than fat!!! Don't you agree. So instead of watching the scale, I am watching how I feel, what my muscles look like, how my clothes feel, and how I continue to fuel my body with the appropriate foods.

So I have set a goal for myself. I am in week 3 and I have 7 more weeks to go. 2 of those weeks are really recovery weeks but still, I have a goal set! My goal with Pure Cardio is to make it through the entire 15 minutes straight of cardio with taking only 2 QUICK water breaks and NOT stopping at all to job because I am tired! I know I can do it, because I know that each week I am getting stronger and stronger!  Do you like to set goals for yourself with your workouts and program?

 

 

Here is a little picture of what the difference in Fat and Muscle look like.

 

Week 3!!! Say What?!?

Ahhh!! I can't believe I have made it to week 3. Today was the fit test again. With Insanity you do the fit test every 2 weeks. I am happy with my results. I went up in all areas except the power jacks where I stayed the same. And in some areas I only went up one. But I am not letting that discourage me. I have worked hard and its only day 15. I can't wait to see where my numbers are at come day 60.

What kept me motivated this whole time was beating Tania. I would get excited when Shaun T would go over and read her numbers. She might have had higher numbers than me but when it came to the increases that is what I got excited about. Some of them increased more than her by a lot and sometimes by 1 so I was thrilled about that! haha

I am really enjoying this program and look forward to it each morning. If you have 45 minutes a day to spend working out then I recommend this program. Yes it is called insanity and yes it is insane, but I truly believe that anyone can do this program, as long as they go at their own pace and listen to Shaun T and not really watch him and how fast he goes. I am still just listening and going at my own pace. Yes I hope one day that I can go at his speed but I refuse to compromise my form.


So if you get the chance, check it out! Check insanity out and try a workout or two! You might just become addicted or insane to it!! :)

If I could provide you with a 21 Day workout that was just 30 minutes a day with a meal plan that is simple to follow and uses a fool proof portion control system, telling you exactly what to eat, without starvation, and you could lose anywhere from 5-15 pounds in just 3 weeks / 21 days, how serious would you be about trying it? Group Starting September 8 and I only have a few spots left. Message, like this post, or email me at jgerity83@gmail.com.

 

 

I am starting a 2 for 21 Fix Challenge group on September 15! This group is going to be ahhhmazing and to top things off this challenge pack is $20 off this month.

Everything you need to loose 5-15 pounds in just 21 days!!!

Spots are going to fill super fast for this one so message me if you want more information and to get your name on the list!!!

Day 10!!!

I honestly didn't think I would make it this far, let alone be excited to get up every morning to workout to INSANITY!!! Its crazy, how this program makes you feel and makes you crave more of it!! I love it! I really enjoy doing it.

Today's workout is my favorite by far, and when I think about why its my favorite I have no idea!! Haha its plyometric Cardio Circuit and its the longest one so far, but the sweat I get, the calorie burn that happens, and the feeling I feel when I am done, is worth those 42 minutes.

 

Fitness Tip when doing Push ups:

   
Whether you’re on your toes or on your knees, it’s important to have the proper form.        

                                                                                  
1. Get into plank position, making sure your hands are aligned beneath your shoulders but just wider than them. Tighten your core.

2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angles.

3. Keep your back flat and do not let your back or hips sag. If you can’t do a push-up on your toes yet, don’t give up! You’re still getting a great workout.



Start of Week 2!!!

I just want to shout it from the roof top that I have made it to week 2 in insanity and I am actually starting to like it now!!! WHAT WHAT?!?! I was scared to start this program because of the name and the crazy moves and the high intensity, but let me tell you, I learned something, if you go into this mentally telling yourself you can do it and to just take one move at a time and focus on the move not the speed, YOU CAN DO IT!!!!

Tip for today: Believe in yourself! Don't let others thoughts and opinions discourage you from doing something new, trying a new work out, getting a new job, or eating healthy and clean. DO YOU and do what you want to do. Just believe in yourself and you will accomplish great things!!

Day 6 / Start of Week 2 of Insanity

Yesterday was day 6! I repeated the workout I did on Tuesday, Plyometrics Cardio Circuit. Each time I do this work out, I like it more and more. I actually felt stronger and had more endurance this time around then I did the first time doing it. I love the feeling afterwards of accomplishment. I am excited I finished week 1 and Can't wait to see what week 2 brings.

Week 2 Meal Plan

Here is my meal plan for this week. With Insanity you definitely BURN a ton of calories and are seriously HUNGRY all the time. I make sure I eat every 3 hours max. I am doing a combination of the 21 Day fix and Insanity meal plan. My goal is to eat 1500 calories every day, if not more and I am making sure that they healthy foods and not junk food or processed foods.

Day 5 of Insanity

Hello!!! Happy Friday!!! I got my insane insanity workout in this morning!! And all I can say is Oh Em Gee!!!! It was amazing, intense and crazy!!! When he says Pure Cardio, he means pure cardio. We started out, just like every video and did a 10 minute warm up, which is a workout in itself! Then we moved into a 6 minute stretch and then we did the Pure Cardio. The Pure Cardio in itself is 18 minutes long. You do each move for a minute, so overall you do 18 moves, without stopping and without his water breaks. Now you can stop check your heart rate grab a drink of water, but I didn't do it often and I kept moving. It was definitely intense, but it was awesome. I feel amazing after it!!!  I loved every minute of it and can't wait till next week to do it all over again but better and harder! Tomorrow is a repeat of Monday's workout and then Sunday is an off day. I can't believe that I made it through the first week!! It is all due to the support and motivational group I am running. We are all doing this together and it is truly inspiring to hear each other encourage one another!

Cadio Recovery and Recovery Is what I needed!!

 

 

Good Morning!!! Day 4 of Insanity complete! Today was an easy day!!! It was Cardio Recovery. So what does that mean? It meant that today was all about recovering the muscles from the past 3 days of power, cardio and going full out! Cardio Recovery helps your body and muscles prepare for more insanity and to be able to continue to push hard for the next 2 days. Insanity is a 6 days a week program that takes Sundays off and uses every Thursday as Cardio Recovery, to recover your muscles and prepare yourself for the next 2 days. I liked the cardio recovery and I know my body needed it, however I am not going to lie, I like a good sweat and you definitely didn't get that with these stretches. But that is okay, because I know I will be able to push harder and go stronger tomorrow!

Day 3!!! Whoop Whoop. I made it half way through the first week!!

When it comes to Insanity, it truly is a mind game! I am learning each day to psych myself up before I go to bed about the next days workout. Why? Because I know if I do that, then I will be excited to workout and want to get out of bed. Yes, it is hard for me to get out of bed on days that I have no motivation at all, so I create my own. I tell myself that I am going to be better than Tayna  and that I am not going to give up when she does or when someone else does. I remind myself of why I am doing this and what my end goal is. And trust me, with insanity you need to remind yourself daily!


However I do see why people love this program. The feeling I get after completing the workout is like a high. I not only feel like I just won and accomplished something great, but my body feels amazing and stretched out and good all over. Yes tired but a good tired and good sore!  Have you done Insanity? Would you be willing to try it? You can do anything you but your mind to! Remember its all mind over matter. :)

Plyometric Cardio Circuit Day 2 of Insanity

 

Good Morning!!! Challenge Accepted!! Today was the true test of Insanity. It was 42 minutes long and I burned 400 Calories!!!  I told my husband that I probably could have burned more but I was learning the moves and trying to pace myself and not jeopardize my form. I did my best and am forgetting the rest. I  know that each time I do this workout I will get stronger. I am proud of myself for how well I did do the first time through.

 

So what was the work out like? Well it was 42 minutes long and the first 10 minutes was a fast pace warm out circuit. We went through the circuit 3 times each, starting at 30 seconds per move working up to a minute per move. It was good and got the heart rate up and the blood flowing for the morning. Then he moved into a 10 minute stretch where we stretched all our muscles, especially the legs. After that we moved into 2 different circuit's that were fast paced and up and down.  The circuits went through 3 times each getting longer each time through. There wasn't a lot of jumping in this workout. There were 3 different types of plank moves, where I had to slow down and go at my own pace and I had to stop and get into childs pose for a few seconds to stretch my arms.

 

This work reminded me of how he sets up Speed 2.0, Core Speed, and Speed 3.0 in T25 however, instead of it getting shorter by round 3 it gets longer. :)

 

Am I in love with this program? Not yet, but I see myself falling in love with it. It was definitely the switch up I needed. I can't wait to see my results in 60 days!