D D D

Discipline, Drive, and Determination

Were you thinking D D D. meant something else like designated drunk driver? No silly. Those are three words that you must live and breathe if you want to lose weight and keep it off.
Discipline- you must dedicate the time. You must be willing to have the discipline to say no to a happy hour if you did not work out that morning. You must say no to that extra cookie even if everyone else is having one. It is not easy.

Discipline is hard work but becomes more simple as you become adjusted to your new lifestyle

Drive-. You must have the drive to keep pushing through even when tired, sore, out of breath, thinking you may die, and just plain do not want too. Your drive pushes you through and is connected to discipline and requires determination.

Determination is what pushes you through to your end goal. It keeps you following your new lifestyle long after you have reached your goal weight and helps you not freak out if you fluctuate some.

All are hard and all take you being stubborn! Sometimes you get flustered but push on. It's worth the hard work in the end.

I am very dedicated and driven to working out. I work out at least 45 mins every day as soon as I wake up ( can't give my mind enough time to realize what I'm doing). It's done and I know exactly how many calories I can eat. But, my determination, drive and discipline must kick in as I cannot eat cookies and cake daily even if they fit in my budget. I need to put in good calories. Or else I end up in the position I am in today. My bridesmaid dress is snug. Fits but snug I have gained 5ish lbs since my fitting. Muscle for the most part but. I am sure those twix I have been enjoying lately have contributed a tad bit to my slight increase in weight. The rational me. Says ' it's that time of the month, you still fit in it, you look good'. The irrational ' omg I am gaining weight I must work out more. Must stop eating everything in sight.'. Lol I think I must have the irrational me so I can push myself. My irrational me is my DDD. So find your motivation or irrational self and keep pushing on. You can do it!

I leave you with a work out :-). Have a great fit day!

Song work out for abs

Song work out for abs And obliques

http://pinterest.com/pin/2814818487106746/

Challenging yourself

Today I completed my first mud run. It was challenging; it took endurance, strength and my brain; it pushed me outside my comfort zone (made me realize I'm a princess runner not a rugged or beach runner); but it made me do things like crawl through muddy pits that I would never do on my own.
Wow those woods and sand kicked my butt. I am happy to say even though I hate high knees, I am very proud that I make myself do them daily as they helped in the mud and water. It was like like i was touching the surface and I would pop back up that other knee. Without challenging myself with high knees those obstacles would have been very difficult. I loved all the climbing obstacles and though I thought I would not I loved the last water hole obstacle. The water was a greenish blue so I'm sure recently treated with something, so sort of clean, but it was nice and cool. Oh did it feel good. It made the whole course worth it.
I almost did not go, as everyone bailed on signing up and I was all alone. I challenged myself to go anyway. So I went and met a nice new friend which is always a win. It was a good morning and one I would not have had, if I had listened to evil Jamie and stayed home and clean.

So today's moral push yourself because you are stronger than you realize. Challenge yourself to try new uncomfortable things and smile when you accomplish them, because you will!

I am leaving you with a home boot camp workout hope you like it! Have a very fit day!

More bang for your buck

High intensity work outs are great for all activity levels. They provide lots of calorie burning in a shorter amount of time. Calisthenics are great, adding weights or kettlebell will increase calories burned. Do it all in circuits and you have your HIT workout that you can do at home that will burning around 300 calories in 30 mins. More bang for your buck :-).  If you have comcast  they have on demand fitness videos for free.. so does netflix.. find some you like and do them..

If you want quick high intensity work out you can do the following for a quick 25 min work out.  You will need a timer you can see.    (I put an * by ones that i listed out the definition at the end)

Warm up
1 min: Jog in place
1 min: hold arms out and twist from side to side (if you have a kettlebell of hand weight hold onto that)
30 secs: front arm swings
30 secs: back arm swings
1 min: jumping jacks
1 min: pretend jump rope in place :)

Circuit 1
1 min: right side kick*
1 min: left side kick
1 min: front punch in place while squatting (i tend to twist a little to get extra core)
1 min: take left leg and reach right arm to touch toe (or as far as possible.. i think mine is shins) then switch right leg to left arm
30 secs: high knees (hold hands at waist level try to touch with knees)
30 secs: wide high knees (extend knees out further try to touch elbows to knees)

Circuit 2
1 min: kick front with right leg then kick back with left leg
1 min: kick front with left leg then kick back with right leg
1 min: Twist duck and Punch**
1 min: lunge jumps***
1 min: burpees (in the beginning you do not have to jump at the end.. add that once these become easier)

Circuit 3
1 min: right side kick*
1 min: left side kick
1 min: front punch in place while squatting (i tend to twist a little to get extra core)
1 min: take left leg and reach right arm to touch toe (or as far as possible.. i think mine is shins) then switch right leg to left arm
30 secs: high knees (hold hands at waist level try to touch with knees)
30 secs: wide high knees (extend knees out further try to touch elbows to knees)

Circuit 4
1 min: kick front with right leg then kick back with left leg
1 min: kick front with left leg then kick back with right leg
1 min: Twist duck and Punch**
1 min: lunge jumps***
1 min: burpees (in the beginning you do not have to jump at the end.. add that once these become easier)

Cool Down
30 secs" jump rope in place
30 secs:  step side to side, stretching your arms across your body as you move to each side
30 secs:place right foot slightly in front stretching your leg a bit, then switch sides each time leaning in more

Stretch!!!

The cool down can be longer or shorter.. just make sure you stretch

This would be considered a kick boxing circuit so it is high in calorie burning.. about 260 calories for that work out, so do it!

*Side Kick  lift your  knee. Then, without lowering it, kick your lower leg out to the side. Keep your abdominals tight, your left (standing) leg slightly bent, and your right foot flexed. Concentrate on kicking through your heel. Bend the knee back in, and bring your leg down. Read more: http://www.prevention.com/fitness/strength-training/kickboxing-move-leg-exercise#ixzz1qXSXmSot

**Twist Duck and punch: start in a slight squat stance, twist towards your right and punch with your left arm as you twist, then twist back the other way and punch with your right, staying low in the middle like you are ducking a punch

*** lunge jumps: right lunge then come up and jump in place twice, then left lunge, jump in place twice and repeat

****Burpee

Just do it!

In the words of Nike. 'Just Do It!'. No pain no gain. Working out makes you happy. So wake your butt up early and work out. It will not only make you happy but you will also be awake all before you leave the house. I know it sucks but just try setting your clock 45 mins earlier and work out for 30 kind. Once that becomes easy move the clock earlier and earlier until you are working out for an hour. Make it your 'me' time. Do it for that pretty dress you want to fit back in; do it for the heads you'll turn and most importantly do it for you!!!!!!!!!!! Join a sports league; join a gym; run outside: do circuits or videos inside . Doesn't matter what you do as long as you just do it!
Here are some ab exercises you can do :-). You are welcome!!! Have a very fit day!

Change and Calories. They all add up

Just like change adds up over time. So do calories. Choosing fried over baked = more calories, cheese please = extra calories. Losing weight and getting fit are not about the instant fixes but more about making life style changes. You must learn to choose the healthier options. Say no to that cupcake or cookie and opt for a more nutritious snack. Yes it sucks in the beginning. But after awhile it becomes second nature and easier to say no. Before you know it. You won't even want the not so healthy version. Your body will start craving good food like it was craving the bad. Fast food will no longer sound appealing. Going to the gym or working out will be just another part of your day.

It's all about changing your lifestyle to one that is conducive to being fit and staying fit. It's hard in the beginning, but you can do it! Get a food journal, track all food and all exercise. Pay attention to your calories in and how many you burn. Exercise until it hurts. Keep it up even when you think you cannot go on. Push through. Once you are over the hump. It's smooth sailing . You will feel so accomplished and good about yourself!

Today I leave you with a do and don't food list to aid you on your fitness path

Fitness with Jamie

HI

I am Jamie, and I am starting this fitness blog, after some encouragement from friends.
You are probably thinking, 'who is she,  why would I listen to her?'

Me May 2010

me May 2011

Well I am a girl who lost 45 lbs, from eating healthy and working out.  Not only that but I went from a size 14ish in June 2010 to a size 4ish by Jan 2012.  I not only lost weight and kept it off, but I continue to tone up.

I am a happy girl and love love love that I continue toning and feel so athletic again.
I think everyone should have a chance to have the body that makes them happy. I know how much work goes into getting that body.   If you want to lose 5 or 100 lbs, I am the girl to help you.   Feel free to message me if you would like! I love designing work outs and hope to bring you some fabulous work outs that will be beneficial and will fit into your daily schedule, as well as some healthy meal options I find along the way.

Remember the fat did not get there over night, there are no miracle cures, you must work for it, and you must watch what you eat ALL of what you eat.  I highly recommend a food/exercise journal  www.loseit.com is awesome and has apps you can download to your phone for added convenience.   I also recommend, weight circuits as well as cardio.  Muscle burns more fat, even at rest! Do not be afraid of using some hand weights.  Listen to your body and push yourself!  You are stronger than you realize.

Here is today's quick High Intensity work out that I like to do  if I am running short on time in the mornings or to add to any routine.   You can do only a 5 mins portion or do the whole 10 mins

20 seconds burpees (with the jump)

10 secs rest

20 seconds mountain climbers

10 sec rest

20 seconds high knees

10 sec rest

20 second jumping jacks

10 second rest

20 seconds burpees(with the jump)

10 secs rest

20seconds mountain climbers

10 sec rest

20 seconds high knees

10 sec rest

20 second jumpingjacks

10 second rest

20 seconds push upswith left leg up

10 sec rest

20 seconds push upswith right leg up

5 mins done :)

20 seconds burpees(with the jump)

10 secs rest

20seconds mountain climbers

10 sec rest

20 seconds high knees

10 sec rest

20 second jumpingjacks

10 second rest

20 seconds burpees(with the jump)

10 secs rest

20seconds mountain climbers

10 sec rest

20 seconds high knees

10 sec rest

20 second jumpingjacks

10 second rest

20 seconds right plank

10 sec rest

20 seconds left plank

10 mins  done! 

You justburned like 200 calories good for you :)

Thanks for reading. I hope to see you again!