Tag Archives: help

Get on up!

14 Oct

Get your butt out of bed and get some sweat on! I need someone to stand by the side of my bed every morning at 5:00 am and scream this in my face. I used to be soooo good at getting my workouts in in the morning. 4:30 am actually. Maddox was just a little itty bitty guy back then and it was my only option. Now, I have more options and that actually makes it alot more difficult. I still workout out every day, but it’s usually in the afternoon or in the evening. I hate it. I just can’t get into my morning groove and I’m creating this list to help us both.

snooze

  • No snooze. I honestly do not hit snooze. I don’t even know how. I am guilty of setting my alarm to 5, then to 5: 30, and so on. Like that extra half hour makes a huge difference.
  • Still hitting snooze? Put your alarm clock across the room so you have to get up to shut it off.
  • Wear your workout clothes to bed.
  • Set out your workout clothes for the next day. I always have my workout clothes hanging up in the bathroom, ready to go.
  • Plan what workout you are doing ATLEAST a day in advance and get excited about it.
  • Put a motivating picture by your bed. Or a motivating quote. For me, it would be the opposite, but I’m weird. I should put a “fat Lindsay” picture on my nightstand to scare me out of bed.
  • Tell someone you are going to workout in the morning and ask them to hold you to it.
  • Ask a friend to workout with you. Whether it’s with you in the same room or you can workout together in your separate homes. Just knowing your BFF is yawning and slipping on her workout clothes just like you makes it so much easier to endure.
  • Plan a post-workout snack. I love food and I look forward to eating it. I like to plan my snacks. Usually it’s Shakeology, but after a run, it’s Shakeology and something else. Just keep it clean folks.
  • Have someone text you or call your phone. I’ve done this for people. If that’s what it takes, I’ll do it.

Are you ready for a challenge?

earlybird

Starting Monday, October 22 I challenge you to begin your day with a workout. This will be a challenge group full of people with the exact same goal. To get up. This challenge will go for 21 days. By the end of the 21 days this will become a habit for you and you will not think twice when that alarm clock goes off in the AM. You will be part of a private Facebook group. This is for your accountability and you will also be provided with support and ideas. I will also provide reminders and motivation. If this sounds like something you need, click on the icon above and see my post on how to register. It’s simple and it will only bring out the best in you. I guarantee it.

No one has ever worked out in the morning and when they were done thought, “boy I really wish I wouldn’t have done that.”

Just get up. Get it over with. Your days are so much better when you start them off this way. Trust me. Now, I just need to listen to myself.

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The list.

11 Sep

How many times in your life have you tried to lose a few pounds? I know I’ve tried several times. I failed in the past because I didn’t educate myself or ask for help. 80 pounds later, I feel like I can dish out some advice.

beforeafter

  • Identify your WHY. Why do you want to lose weight. Write down the top 5 reasons and keep them close to you. If you ever wonder why you started this or you get discouraged, just take out your list and that will revive your ambitions.
  • Set short and long term goals. They can be monthly, quarterly, and annually. This way you always feel like you have to look forward to something. This will also keep you from setting unrealistic goals because as your body changes month to month your goals will change. Trust me.
  • Pick out a workout program. Find something that you will LOVE. You need to look forward to doing this every day. Don’t get something that you will dread doing. Pick something that inspires you.
  • Go shopping! Picking out a new workout shirt or shoes is a fun way to reward yourself. I find that I’m more excited to workout when I have a something cute and fun to wear.
  • Designate a special area. I am fortunate enough to have a room I can set aside as a workout room. If you do not have this advantage, no worries! Use your living room, bedroom, garage, etc. Any place will work. Just make it your own!
  • Weigh and measure. I do not stalk my scale. But, when you first begin, you need to weigh yourself. Don’t go overboard and weigh in daily. Your weight fluctuates too much and this can cause confusion and frustration. Weigh once a week or once every two weeks. Measurements are what you need to look at. Measure each arm and leg, your butt, chest, hips, and neck. Record this in a notebook so you can look back and see how much you improve every week. This is very motivating.
  • Track your nutrition. This is key. If you think you can get out of this one, think again. Go online, use an app. Do whatever it takes. You need to see where you are every day. Not only should you be creating that caloric deficit when you are trying to lose, but you need to look if you are getting the proper nutrition and fuel your body needs.
  • Identify your weaknesses. Is it sweets? Salty snacks? Get them the heck out of your house. If they’re not in there you won’t eat them. If you are tempted to eat junk-just picture me yelling at you.
  • Educate yourself. Subscribe to a fitness magazine. Read a book on nutrition. We all know that knowledge is power.  I look at it like this: If I had to take care of something very special, I would want to know everything about it, treat it right and love it.  You are special. You need to treat yourself right and love yourself. Put yourself on a pedestal. It’s time to take care of yourself. Our bodies need to move and be fueled with the proper foods. If you want to live long and healthy that is.
  • Support. Surround yourself with supportive family and friends. Let them know what you are doing. They need to be considerate of your goals. They might want to join you! Always keep in mind when temptations arise that you are in control and you know and will do what is best for your body. If some people can’t see that or don’t care, then you may want to do some weeding…

I hope this list of mine will be of some help to you. Whether you are on your journey or you want to start tomorrow. Don’t wait until another Monday rolls around. Screw that! Start now!

If you have any questions about this list, need some guidance or help picking out a workout program please comment below or email me at sweetsnsweat@gmail.com

Accountability

2 Sep

If you look to your right (on the screen) you will see that I have 13 days until I run a half-marathon. 13.1 miles. 13.1 miles should not be considered “only half” of anything. I don’t think I’m the only one who thinks this. Right?

Any who-I normally run long on Sunday’s, but I woke up to some rain and thunder and figured I better stay in. If it came right down to it, I would just run the 9 miles on the treadmill (super boring), but since I have the day off tomorrow, I will run it then. Simple as pie.

I started an online workout log for you to view and enjoy. I should have done this a long time ago. I post alot of my workouts on facebook, but I thought this would be another way for me to be accountable. 

notebook

Do you log your workouts? I feel like that’s all I do. I log them through Beachbody, through work (we get points for eating healthy and working out), Myfitnesspal, and now through here. I think in order to be successful you need to let people know what you’re doing. Sometimes I feel like “they’re watching me, I better move…”  and I go and do something. If I kept this all to myself I probably wouldn’t feel guilty if I quit or didn’t try hard enough. I like to feel the pressure. That’s how I operate. 

If you’re serious about your health and fitness, whether you want to improve or maintain, you need to do what’s best for you. Take a look and ask yourself what would work best? Are you living at your full potential? Could you be feel better? Why do you keep putting it off? Do you need help? Did you know, all you have to do is ask?

Email me anytime @ sweetsnsweat@gmail.com ❤

Want me to yell at you?

21 Aug

Once or twice a week I like to throw in a good upper body (mostly arms and shoulders) workout. Tonight I decided to create a routine of my own. I liked it so much I did it twice. And you should too!

armworkout

When I was finished I did some stretching and I was done for the day. Easy to fit this in because I did something I look forward to.

 

I do feel the need to admit something. I’ve been a slacker with my morning workouts. I’ve been having to fit them in in the afternoon/evening which I hate because I would much rather be hanging out with my boys (husband and son that is)! Granted they join me once in a while, but it’s not the same. I love working out in the morning. What the heck is wrong with me!?

Reasons to workout in the morning:

  • Wake up and rev up the metabolism.
  • I don’t have to try and fit it in throughout the day and risk missing it.
  • I feel great when I start the day off with some good sweat.
  • I never regret it.
  • It’s my alone time.
  • I don’t have to shower twice!

I need to cut this out and put it by my alarm clock! I’m challenging myself to get my @$$ out of bed, get downstairs, and workout. No more of this afternoon/evening crap. I want this done in the morning. Ok I’ll stop yelling at myself now. Need me to yell at you? I’ll do it. Just ask.

Tough Love

14 Jun

I have been thinking alot lately about why I became a Beachbody coach last May and why I still am a Beachbody coach. Last year my main goal was to get healthy myself. I also found it very helpful to have others follow me along my weightloss journey. It was very helpful to work with people who were going through the same thing. Losing weight is hard when you do it the right way. Good things never come easy.

I have worked so hard to get where I am today. 60 pounds in 1 year (80 since Maddox was born). It would have been very difficult to do this on my own. I
would never have been able to do this without the help of my coach, posting and blogging about my progress for accountability, and educating myself on how to do this the RIGHT way.

There are so many weigtloss gimmicks out there. Turn on the television or go online and you will find some dumb contraption, pill, wrap, magic powder, or jiggly hand weights (really?). Everyone wants to improve themselves, but those marketing people are clever and they want to show you the fast and easy way to get the body you deserve. If all of these products “work” so well, then why do we have such a high obesity rate? Why? To put it bluntly, we eat crap and we don’t want to get up and break a good sweat. That’s how I used to feel. I wasted so much time feeling bad about myself. I tried the stupid gimmicks too. No, nothing worked.

Just the other day I ran across a book I had bought on Amazon four or five years ago. I don’t remember the title off hand, but it was something about 12 second workouts. What?! Come on Lindsay! I was desperate, I had no one to show me how to do this. So, I kept failing and failing.

The biggest excuse I hear the most is, time. I don’t have time to workout and eat healthy. Are you kidding me? Maybe you need some tough love? Workout in the morning. Get up earlier and get it done! Last year I got up at 4:30 every morning because my son was 1 and I had to get it done before work and before he got up for the day. I made myself do it because it just had to be done. I have a full time job, a two year old, and a home to take care of.
Some days, it’s not easy, but that’s life.

As for eating healthy. So not hard! I still drink Shakeology every day and I make sure eating fresh fruits, veggies, grains, legumes (all the good stuff) is a huge part of my daily diet. I have found eating healthy is essential for long term health and wellness. Take care of yourselves people.

If I am your Beachbody coach and you would like to connect or you want me to be your Beachbody coach (I’m cheap…free actually) please contact me and let me know. You can always find me on Facebook.

Cookies and Wisdom

2 Jun

Workouts:
Thursday-Rest (no workout)
Friday-Walk
Saturday-Run (Treadmill)

I took an unplanned rest day on Thursday. My body told me to, so I listened. Yesterday, I went for a walk with a friend. I wouldn’t classify it as a workout at all, just good girlfriend quality time. Today I ran on the treadmill. Do you like to listen to music when your running? It’s a must for me. I put the t.v. on closed caption and watch to pass the time. What do I watch? Frasier. I have a billion of them on my DVR. Shut up. It makes me happy.

I made some delicious chocolate chip cookies last night. They’re called clean eating chocolate chip cookies. I got the recipe from one of my favorite sites for clean eating ideas and recipes. They are super easy to make and you aren’t putting any junk in them (which is why they are called it CLEAN). No bleached flour, butter, eggs, or sugars. Just good stuff, that’s good for you!

Clean Eating Chocolate Chip Cookies

Preheat oven to 325 degrees F.

Tools
Food processor
Large mixing bowl
Spatula

Ingredients
2/3 cup almonds
1/3 cup cooked oatmeal
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/8 cup whole wheat pastry flour
1/2 cup grain sweetened chocolate chips (or dairy free chips)

Note: If you don’t want to use the chocolate chips, they could be very easily substituted with raisins, nuts or dried fruits of any kind.

Directions

Step 1 – Mix everything except the chocolate chips in the food processor. You should have a nice wet, sticky dough when you’re done.

Step 2 – Using your spatula, scrape dough into your mixing bowl and mix in chocolate chips.

Step 3 – Spoon onto a parchment lined cookie sheet.

Step 4 – Bake for 20 minutes.

have made alot of changes this past month with food. I have learned so much, so I am trying to apply it to my daily life. I have not had any meat in over a month, very small amounts of dairy if any, still no pop in over a year, and no coffee for almost two months. I have nothing against eating meat, I grew up on a farm I know how it goes. I just feel so much better not eating it. If I don’t like something, I won’t do it. Simple. We’ve grilled a couple of times in the past couple weeks and I have been eating veggie burgers with veggie cheese. I can’t tell the difference. I think they are delicious. And I don’t feel guilty or cruddy when I’m done eating. It has not been a challenge at all for me. I don’t crave it. I just don’t want it. This wasn’t planned, it just happened! Believe me, there are plenty of other ways to get my protein, which I do. It’s all good!

I keep going back to this, but it seems like it is something that people don’t want to face. You are what you eat. Period. So many people complain about the way they feel, look, etc. I wish they would just realize that if they tweaked their diets a bit and stuck to a workout routine, they would feel so much better. I know, there are alot of medical conditions that have nothing to do with this and sadly cannot be fixed without medicine, but there are alot of things that can be.

Staying active and eating right will certainly change your life. It has changed mine. When I had my son two years ago, I was 80 pounds heavier than I am today. 80 pounds! I didn’t take some magic pill or drink a magic juice. I worked my ass off, changed what I ate, and changed the way I look at food. My back doesn’t hurt anymore, my feet don’t hurt, I don’t have heartburn, I can sleep at night, I rarely have headaches, I rarely get sick…I could go on and on!

Educate yourself, ask for help, do whatever it takes. We only get one shot at life, why not make it great?

You know I’m here to help. All you have to do is reach out and ask 🙂

Need Some Help?

30 May

Workouts:
Thursday-P90X 2 PAP Upper
Friday-Run (treadmill)
Saturday-Run (treadmill)
Sunday-P90X 2 PAP Lower
Monday-P90X 2 PAP Upper
Tuesday-Run (treadmill)

I am loving this rain we have been getting! I love gloomy days. Do you?

I have been doing great with my workouts this past week. I have not missed a beat. I have two weeks left of P90X 2. I am not sure what I am going to do next. I will be starting my 1/2 marathon training in June, which is pretty soon holy crap. I am excited, but I am getting pretty nervous.

I have SO many workout dvd’s I won’t have a problem finding something to do on my off training days. I will probably mix strength training and stretching or yoga.

I started a challenge group last week. We focused on clean eating and sticking to a workout routine. I will wrap it up on Friday. I hope they come out of the challenge a little wiser and more aware of what it takes to keep your body running properly. If you are interested in a challenge group or you would like a private one-on-one session, please let me know. I would be honored to be a part of your journey. Just go to my Facebook and send me a message.

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