Excuses Debunked!

Most people can find reasons not to work out. For most, it takes a lot of will power to find reasons to work out.  I work out in the morning before my brain kicks in to tell me not too. But I also have learned to enjoy working out, it is my stress relief and I have found workouts that I LOVEEEEEEEEEEEEEEEEE

Here are some common excuses and some ways to over come them:

I don’t have the time - So that 30 mins that you watched tv or played on the computer, could not have been substituted for a work out or crazy concept combined for a work out. Get on a stationary bike/treadmill/elliptical etc and watch your fave show.  Don't have those, then every commercial do a different exercise (ie squats, lunges, jumping jacks, high knees) Every little bit counts. If it is important to you, you WILL find the time.  I wake up early so that I have time to work out. It is about what you are willing to do. This is not an excuse unless you work 24 hours a day!

I’m too tired - Exercising increases your energy, after about 5 mins into your work out, you will already feel your energy levels spike. You just have to make the effort, so lace up those shoes and get to work!


I’m lazy - well at least you admit it. Now do something about it. The weight will not fall off by itself.

It’s boring - find something you love, kickboxing, zumba, running, tennis, volleyball, biking.  There has got to be at least one thing that interests you. Find it and you will look forward to your work outs.

It’s painful and uncomfortable - well you haven't used your muscles in awhile, so sure in the beginning it will, learn to embrace the soreness and know you are working your muscles. Building up your muscles will protect your bones, which means less broken bones.  So suck it up buttercup!

I don’t know what to do - Then find a friend who does, use a video like T25, or Les Mills Combat that shows you how to do it, or get with a trainer. You have options.

It’s inconvenient - Ummm really? working out at home is inconvenient?  I do not go to a gym for that reason, but I can always work out at home.  Try sleeping in your work out clothes so all you have to do is put on shoes and get to work. Nothing inconvenient about that and you can totally work out in your underwear!

It’s too expensive - sure gyms are pricey, but there are TONS of free exercises you can do before you decide if you want to join a gym, buy videos or home equipment. I spend around $75-100 for a video program that lasts me 60-90 days and that i can repeat over and over. To me it is worth it. My exercise bike I got for free from a friend and I have had it for over 10 years. I love it! You have options, you just have to figure out which one you want to go with.

It doesn't do anything - Really?  This is your excuse?  Cannot come up with something better? Exercise does a lot for you. It relives stress, it builds muscle, it helps build lung capacity, lose/maintain weight, creates good endorphins, the list goes on and on. This is not a valid excuse, try another.

I’m embarrassed - I get it, which is why I work out at home. No one judges me there, if I do not do the moves exactly correct, have to go to my knees after the 100th push-up or mess up which way I am turning, it is okay, I am not going to knock anyone down. I do not even let my husband watch me work out. Home work outs are great for those who are embarrassed to go to the gym. Email me and I am happy to help you find a home work out that fits your needs!

So no excuses!  Mind over matter. If you really want a healthy lifestyle, nothing will stand in your way. Take baby steps. Start with eating clean, move to a 10-20 min work out a day, move it up to 30 min - 1 hr until it becomes habit and you cannot live without it. I started slow but cannot ever imagine going back to doing nothing and eating crappy. I feel better, I look better even at 7 months preggo and I am happy!  So lace up those shoes and get started today. remember I am always here if you need support, encouragement and motivation or direction exercise and food wise. I am happy to help!

Have a very fit day!

Eating Clean

While I have been trying to eat clean, I keep trying to figure out what is considered “clean” food.   My Shakeology helps get tons of super foods in me but the rest of the day, sometimes it is hard to figure out the right thing to eat.

According to Jamie Eason and Bodybuilding.com, here is a list of approved clean foods!
Don’t forget to stay connected with me on Facebook!

Approved Supplements
(shakes/whey/meal replacements/protein bars)
Shakeology

The below list is the approved food list (per Jamie Eason)

Approved Foods

Oils

Use sparingly
sunflower oil
coconut oil
walnut oil
 avocado oil
 olive oil
 grapeseed oil
 pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.
avocado
coconut
walnut
cashews
almonds
nut meal/flour
seeds
all natural peanut butter
salmon
sea bass
mackerel Limit, high in mercury
bluefish
trout
mussels
bluefin tuna

Lean proteins

Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion
soul
flounder
cod
halibut
mahi mahi
red snapper
orange ruffy Limit, high in mercury
ahi tuna Limit, high in mercury
swordfish Limit, high in mercury
tilapia
grouper
corvina
cobia
egg whites
chicken breast
extra lean ground turkey
london broil
top round
turkey
pork chops
game meat
bison
tofu
tempeh
shellfish
scallops

Flours

spelt flour
wheat flour
oat flour
chickpea flour
rice flour
quinoa flour

Sweeteners

sugar free maple syrup use sparingly
coconut sugar
applesauce (no sugar added)
birch sugar Ideal(xylitol)
Stevia in the Raw or Truvia

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.
Melons
honeydew
cantaloupe
wintermelon
sub acid (low cal):
apple
papaya
pear
raspberry
blackberry
blueberry
cherry
mango
guava
acid (high water content, low cal):
orange
passionfruit
strawberry
tangerine
tomato
grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.
banana
date
fig
persimmon

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.
Flower bud:
broccoli
cauliflower
artichoke
Seeds:
beans
Leaves:
kale
collard greens
spinach
arugula
beet greens
chard
turnip greens
endive
lettuce
mustard greens
watercress
garlic chives
Cabbage
Leaf sheaths:
leek
Buds:
brussels sprouts
capers
Stems:
Kohlrabi
Stems of leaves:
celery
rhubarb
lemon grass
Stem shoots:
asparagus
bamboo shoots
ginger
Tubers:
potatoes
jerusalem artichokes
taro
Whole-plant sprouts:
soybean
mung beans
alfalfa
Roots:
carrots
parsnips
beets
radishes
rutabagas
turnips
Bulbs:
onions
shallots
garlic

Fruits used as vegetables:

tomatoes
cucumbers
squash
zucchini
pumpkins
peppers
eggplant
tomatillos
okra
avocado
Legumes:
green beans
lentils
snow peas
soybean
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Superfoods

Goji
Cacao
Spirulina
Chia
Flax
Dairy
Unsweetened almond Milk
Unsweetened rice milk
Greek Yogurt
Cottage Cheese
Condiments
Sauerkraut
Kim Chee
Tempeh
Apple Cider Vinegar
Balsamic or Raspberry Vinaigrette
Champagne Vinegar
Red Wine Vinegar
White Vinegar
Rice Vinegar
KetchupHeinz Reduced Sugar or Wholefoods Organic
Reduced Sodium Soy Sauce
Reduced sodium Teriyaki sauce
Salsa or Fresh Pico de gallo Tomatillo or Regular
Hot sauce or Chalula
Steak sauce (low sugar)
Chili Paste
Herb Pastes  ginger, garlic, cilantro, etc
Tomato paste
Tomato sauce
Mustard Yellow or dijon
Broth Low sodium fat free beef, vegetable, and chicken
Worcestershire Sauce  no high fructose corn syrup
Fat free cooking spray

Misc

Braggs Liquid Aminos
Salt
Herbamere Seasoning Salt
Nutritional Yeast
Dry Herbs
Spices
Coffee
Tea
Vanilla and Almond extract

Carbs/Starches

barley
Ladies – 3/4 cup
Guys – 1 1/2 cup
corn tortilla (Food for Life brand is best)
Ladies – 2-3
Guys – 4-5
Cream of Wheat/Rice or Rye
Ladies – 1 serving
Guys – 2 servings
Ezekial bread (made by Food for Life)
Ladies – 1 slice
Guys – 2 slices
lentils
Ladies – 3/4 cup
Guys – 1 1/2 cups
oats
Ladies – 1 serving
Guys – 2 servings (1 cup)
whole wheat pasta
Ladies – 1 cup
Guys – 2 cups
potato (white, only occasionally)
Ladies – 5 oz
Guys – 7-8 oz
brown rice
Ladies – 3/4 cup
Guys – 1 1/2 cup
rice cakes
Ladies – 3
Guys – 4
Sweet Potato
Ladies – 4-6 oz
Guys – 7-8 oz
Pinto
Ladies – 3/4 cup
Guys – 1 1/2 cup
Chickpea
Ladies – 3/4 cup
Guys – 1 1/2 cup
Kidney
Ladies – 3/4 cup
Guys – 1 1/2 cup
Adzuki
Ladies – 3/4 cup
Guys – 1 1/2 cup
Mung
Ladies – 3/4 cup
Guys – 1 1/2 cup
White Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Navy
Ladies – 3/4 cup
Guys – 1 1/2 cup
Black Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Farro
Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked
Quinoa
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked
Couscous
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked

Information Source: All credit given to Bodybuilding.com!

Havea  very fit day!

Work out of the day schedule

Basic Workouts - No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.  Pick and choose which one you want to do or do a 30 day Work out of the day and go through the list!  It is up to you.  Have fun with it and push yourself past where you think your limitations are!

Warmup

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

Day 1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

Day 2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

Day 3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Day 4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

Day 5
Run 400 meters (or any sprint distance - 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

Day 6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

Day 7
Squats for time (pick a number between 100-500)
1 Round for Time

Day 8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

Day 10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

Day 11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

Day 12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

Day 13
Burpees (50-150 - pick a number and go for it!)
1 Round for Time

Day 14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

Day 15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

Day 16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

Day 17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

Day 18
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

Day 19
10 Turkish Get-ups (1 or 3 gallon jug of water or kettlebell)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

Day 20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

Day 21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU (handstand push ups)

Day 22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

Day 23
10 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds

Day 24
50-35-15
Leg lifts
Pushups
Situps

Day 25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

Day 26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

Day 27
12 Rounds for time
10 Burpees
10 Leg lifts

Day 28
Sprint 100 meters
Rest 1 minute
Repeat 10 times

Day 29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

Day 30
100 Single unders
50 Squats
5 rounds for time

For any exercise you are not sure about, google the name and "cross fit" and a youtube video or explanation will appear.

Enjoy!

Have a very fit day!

Body Weight Beast

Make sure you warm up.. do this 3 times!!!




Have a very fit day!

Last week of T25 Alpha Phase

I am excited and a little scared at the moment. This week is my last week of T25 Alpha phase. 25 mins most days (with the exception of Double Fridays, and Saturday rest day).  In reality these work outs are pretty easy for those who are very active, but still gives you a really good work out regardless of your athletic ability.   I fall into the very active, but very pregnant stage. I am 7 months pregnant, I started this in the 2nd trimester and have now moved into the 3rd.  I started off full swing barely modifying and doing an extra weight lifting or Les Mills Combat each day.  Now I find myself having to modify a lot more to accommodate this ever growing belly and just sticking to this work out. I am proud that I have been able to accomplish 5 weeks of a Shaun T work out pregnant. I have not attempted Insanity since starting T25 which is probably a good thing. It is getting harder to breath during the workouts, which is what scares me about the beta phase, as it is more intense (or so I have heard). I am definitely going to push as far as I can, without overdoing it, until I need to switch back to Les Mills Combat/CLX hybrid until the end of the pregnancy.

For anyone with little time who is looking for a good work out, T25 is definitely the work out for you, no matter your size or athletic ability. Tania on modifications is great and I am extremely thankful to have her there. It makes it easier to just stop the high impact option and keep going in a low impact options instead of stopping and not doing anything. You learn the moves and really focus on each one to ensure you are doing them correctly.Shaun T does a great job of increasing the intensity of the moves and having burnout rounds which I love!  The schedule is easy to follow and even if you cannot get in a double on Fridays, you can do one video Friday and the other on Saturday.  Sundays stretch day is a nice way to begin your week and is the perfect pace for someone like me who finds a lot of yoga wayyyyy too slow.   Over all this is an amazing total body work out with no weights.

If you are interested in learning more please contact me or look at some of my T25 review posts. You can even see me all sweaty after a T25 work out :D

http://beachbodycoach.com/jlgray22

Have a very fit day!

Arm shaping moves

Most of us would love toned arms, but they take work. They do not get toned on their own.  Below are 4 moves that will help you on your way. Do these and push-ups and you will see results in no time at all.   

How many times have you heard the advice that if you want to lose fat you should use high reps, and if you want to build muscle, you should use low reps? What makes higher reps so special? If you’re lifting weights with sets of more than 15 or so reps, you’re wasting your time. Once you start getting up into those high reps, you’re turning your workout into a cardio session.  While there is nothing wrong with that, it’s not going to help you effectively build muscle.weights with lower reps.The weight you should use for the below exercises  varies upon your strength level, if you do heavier weights, then you do not need to do many reps, I like to use for these moves between a 8-10lb weights, I strive to hit muscle fatigue around 12 reps for 1, 2 and 4, for # 3 I can usually do wayyyyyy more, my rule, is slow controlled moves, and once I cannot do the move correctly or am completely shaking, I stop. At that point my muscle is fatigued and I got the most out of the move.     Keep your workout intensity high, focus on building muscle, and burn fat the remaining 23 hours of the day by lifting heavier.

Four Arm Shaping Moves

1. Reverse fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing (a). Raise both arms out to the sides as you squeeze your shoulder blades together (b). Return to start. That's one rep.

2. Biceps curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up (a). Without moving your upper arms, bend your elbows and curl the weights toward your shoulders (b). Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

3. Dumbbell cross jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder (a). As you return to start, repeat with the right arm (b). That's one rep.

4. Lying triceps extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other (a). Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head (b). Pause, then lift the weights back to the starting position. That's one rep.

Have a very fit day. 

30 min no gym body weight workout

Make sure you warm up , if you need to modify some like the Tuck Jump or Push-up, modify. Regardless, still do them.  Each time you do this, you will get stronger and be able to do more and do them non-modified.




Have a very fit day!

Jumping Rope!

I love love love love love Jumping Rope. Jumping rope is a lesson in coordination and timing, whatever your skill level may be. The key to not falling on your face is short, quick contact with the floor, staying light on the balls of the feet.

Jumping rope for 10 minutes at 120RPH/35MPH produces the same cardior fitness as the following activities:

Riding your bike: 2 miles in 6 minutes
Jogging: 30 minutes at a moderate pace
Running: 1 mile in 10 minutes
Swimming: 720 yards in 12 minutes
Tennis: 90 minutes (singles)

This aerobic exercise can achieve a “burn rate” of up to 700 calories per hour of vigorous activity. Jumping rope for 15–20 minutes is enough to burn off the calories from most candy bars or that doughnut/bagel you ate this morning.

Jumping Rope is easy and you can  do it anywhere.  It is a total body exercise. YOu can even swing the rope side to side to engage the core more. It also helps develop speed, quickness, agility, balance, coordination, bone density, aerobic and anaerobic conditioning while toning and trimming the buttocks, tummy and waistline.  Anyone can do it and it takes no training to learn how to jump rope (and most of us know how). It makes you feel like a kid again (at least it does me. It only costs the cost of your jump rope, which is pretty cheap. You can do it inside or outside.

Now you know all about the very useful exercise. What are you waiting for?  Why not try it today!

Have a very fit day!

Ways to lose weight

Want to look weight quickly?  Wish there was a magic pill that would make the fat fade off you?  If that describes you, then this list of outrageous  ways to lose weight should be something you might like.

I would not recommend all of them, but some like the eating small meals I actually do.

Walk/jog in place or do squats every time you are on the phone

Think about how much time we spend on the phone during work hours and even at night.  Can you imagine the  amount of calories that you would burn if you stood up and walked/jogged in place or did squats every single time you were on the phone?

Okay, jogging in place might be a bit hard if you were actually participating in the phone call, but what about conference calls or webinars when you are just watching or listening, but not participating can totally be done.

As an added bonus, the constant movement will keep you alert and keep your metabolism moving at a faster pace.

Drink water!
Drink 4 cups of water before every meal (and more during)
There is only so much room available in your stomach at any given time. If you fill that room with liquid, you will not be able to eat as much.

While you are eating, take a drink of water after every single bite of food that you put into your mouth. Not only will that aid in rapid digestion, but it will also keep your stomach feeling full so you do not eat as much.

Exercise immediately after you eat

Whenever you eat, you take in calories. Whenever you exercise, you expend calories.

If you immediately exercise after each meal –  the food will not end up stored as body fat.

You might get a cramp or two, or puke  but hey, sacrifice is everything. (for the record I do not recommend this one at all)



Eat foods that do not appeal to you normally

This may be one where you are like, "oh man really" but think about it, if you but something on your plate you really do not like, you tend to eat it slower and less of it. You definitely do not go back for seconds.

Ironically enough, most of the foods that people don't like have a lot of nutritional value, so not only will you be losing weight, but you'll be making yourself more healthy at the same time.

Can you even imagine not losing weight if your plate was always covered with things like brussel sprouts, cabbage, and spinach?


Eat small portions
Eating 5 to 6 smalls meals each day is an effective way to keep your body burning through calories, and to keep any food that you eat from getting stored as body fat.

Breaking up 1,500 calories into 5 meals of 300 calories each is a great idea,
If you break those same calories into 10 meals of 150 calories it is even better (though much much harder)  I usually make something then break it up into smaller portions to snack on through out the day. I end up eating 100ish calories every couple of hours, and have my breakfast/lunch/dinner have more calories. But I definitely snack throughout the day.

So try one or more of these for a month and see what your results are. I would love to hear them!

Have a very fit day!

Choose the right foods!

Paying attention to what goes into your mouth effects more than 50% of your weight.  The right foods must be going into your body in order for you to stay healthy.

The below is a good guide to help you make your decision, especially when you really want those french fries instead of fruit

 

Have a very fit day!

Wake up call

At 24 weeks pregnant I had a wake up call. I went into my dr and even though I gained very minimum the first months, I gained 20 lbs in 2 months. WHATTTTTTTTTTTTTTTTT? I totally do not see it on myself, but really who does?   I was told I needed to watch my weight and basically not gain much more. What? Wait? I watch everything, I work out daily to intense work outs, I lift weights, I am confused, how could I have gained this much weight and not notice. My maternity pants are fitting the same, my pre-pregnancy skirts and dresses still fit. I am confused.  So I took a good hard look at my diet and discovered a few things.

Even though I was within my calorie budget, looking back over the past 2 months of my food logs (see this is why you keep a food journal), I was able to see I was in-taking the WRONG calories. I was letting myself have that thick crust pizza or that slice of cake, because it was oh so good and fit in my calorie budget. I also noticed I was eating my heaviest meal at dinner. I would end up going to bed bloated and feeling just full. I would even wake up in the middle of the night and still be full.  That is not good at all. Your digestion slows at night and being pregnant it is even slower.   I was bloated from the foods I was choosing and if I am being honest (which I am) my gas was out of control. I thought it was just due to being pregnant, but I realized that it was worse on the days I ate processed crap.  I was also forgetting to log in dinner most days and just estimating the calories in my head, which is not so smart.  Over the past 4 days since that fateful day at the doctors office, have gone back to basics. I have been eating the right calories, not stuffing myself at night, definitely not eating past 7/7:30 (meaning my meal is completed), I'm logging ever morsel including drinks and making sure I am drinking tons of water.

So my game plan is to stick with my back to basics plan and see if I cannot shed a little of this weight I gained so quickly or at least stay the same weight. That is it, I am not going to cut my calorie intake, as I need them for the child, however I have noticed that with me going back to basics, I am not meeting my calories for the day, yet I am completely satisfied and not starving.  When I was not eating the right calories, I was STARVING even though I was eating constantly and totally hitting that calorie goal, so that says something about eating the right calories and not the wrong ones.  You need less of the right ones and more of the wrong ones since your body is craving the good ones. I am eating good carbs like fruit and starchy veggies instead of thick crust pizza (mmmmmm). I am going to keep this post as a draft for a week or two and see where my progress is. It is like a fun science experiment but one I think my hypothesis will be correct.  So my plan, eat good calories, do not eat processed crap, keep working out like I am with adding more weight lifting into my program, eat less at night, drink tons of water and do not go to bed stuffed!  Fingers crossed this works!

This morning is Sunday, so 6 days later, I weighed myself and am down 5lbs since my appointment!  Whoo hoo!  I'm a little excited because even though I chose bad fried things Friday night for date night, I have done a good job of watching  everything I eat, eating the right things, eating at home which means cooking from scratch, going to farmers market for tons of fruits and veggies, drinking water, and not eating late at night or a heavy meal (even Friday night I did not get stuffed and went to bed with a empty stomach).  I'm excited I saw results immediately. I did not expect that at all.  But helped me motivate myself to do T25 and Chalean Extreme!  My muscles are exhausted but it feels nice and I know it will help me continue this path! I'm excited to see how I do from this point out.

So it has been a 4 weeks since my appt.  and I am still stagnant with my weight gain, so my going back to basics worked, as the baby is constantly gaining weight and I am not.  I am definitely seeing my muscles are more toned as well.

So the moral of this post is, do not just watch the amount of calories you input into your body, but the kind of calories. Make sure you are choosing the right foods for your body. Small changes like fruit over french fries or baked over fried goes a long way. Make sure you are incorporating weight training along with your cardio for maximum results. If you do not see the results you want to see, step back and look at that fitness journal I know that you are keeping so that you can see what you can adjust to meet your goals!

You can do this! I know you can.   Small changes, determination, and dedication can take you a long ways!

Have a very fit day!

12 min work out

12 min Workout Breakdown

Workout Type: Interval training Exercises: 6

FRONT PUNCHES - punch in front as fast as you can
50sec interval

SUMO BURPEE - from wide standing position, go into a wide plank then jump back in
50sec. interval

SIDE FORWARD LUNGE - LEFT LEG
50sec. interval

SIDE FORWARD LUNGE - RIGHT LEG
50sec. interval

SUMO PUSH UP - pushups with your legs out wide
50sec. interval

HIGH KNEES -
50sec. interval

Take a 30 second break and repeat (feeling frisky repeat again)

Have a very fit day!

Turbofire video

I love TurboFire, it is fun and combines dance with kickboxing moves. I look like a flailing idiot in the beginning of doing each video for the first few times until U get the moves down, but love love love the sweat I get and how fast the time flies. Plus I love that if needed there are low impact options. Chalean the instructor is fun and motivating  She keeps you pushing through your 2nd and sometimes 3rd and 4th winds to finish. You feel like a million bucks when you are done

Check out this video that tells you more:

http://beachbodycoach.com/esuite/home/jlgray22?bctid=2581192241001

Message me for details or questions


















Have a very fit day!

5 ways to sneak fitness into your day

5 Ways to Fit Fitness into Your Day

In today's world we are all super busy. Sometimes we barely have enough time to spend 5 minutes alone let along fit in a work out.   Below are some easy ways to sneak fitness into your day.


Walk! Walk whenever you can! Park at the end of the parking lot, take the stairs, get up and get your own drink, walk, walk, walk.

Clean your house. Yes, I said it. Doing chores is a great way to burn calories and get your housework done. You can burn over 100 calories sweeping, mopping or vacuuming for half an hour. You will burn even more if you are like me and dance around the house as you are cleaning!

Watch TV!  BWHAHA it is not what you think but we all watch tv, it is a staple in most houses, so when you are watching use the commercials to your advantage. Get up off the couch and do jumping jacks, crunches, squats, lunges etc.

Do the yard work. This is another chore that many of us dread (at least I know I do) but it can be a great calorie burner. Go out mow the yard, weed your flower bed, weed eat, plant new plants, all burn tons of calories.

Play with your dog/kids/friends!  Go outside with them! Play chase! Play tag! Just get moving with your children and you will reap the benefits of better health and worn out kids or dogs!  Have a friend meet you at the park and pretend you are kid again. Play play play!


Figure out what works for you  and  get moving whenever you have a few spare moments. Don’t miss an opportunity! You’ll feel better for it!

Have a very fit day!

Choosing the right shoes

Choosing the right shoe for the exercise you do the most, is important. Right now I have running shoes since I used to run all the time and I find those are not as conducive to the exercises I am currently doing. I need a crossfit shoe that allows me to run, but whose purpose is more minimum so that I can have a better base of sport and stability. I have high arches so I cannot go barefoot, I need arch support so a good crossfit shoe like Brooks Pure Project Line or New Balance Minimus Road 10 is perfect for me. It gives me comfort for running and gives me room to spread my toes for more balance. The right shoes help you to prevent injuries and to do your exercise with the correct form.   You have to figure out which is right for you. Here is something to help you.

Have a very fit day!

Active Recovery/Rest

People often ask me why I do not take a day off from exercising.  For me it is habit. I feel odd if I do not work out, or do something active. Usually I have one day where I do an active rest day. This is a day where I do not have a video planned to do. Right now I am doing T25 which is a 6 day a week program and really it is 5 days, as one day is what I would call my active rest day, as it is a stretch day. I sometimes will even add an extra cardio work out on my stretch day (only if my body can handle it, otherwise I let this be my active recovery day and only do the stretching).   So at the moment, Fridays  should be my active rest day, as I have no video planned for that day. For these days I listen to my body. If I am exhausted, then I take it easy and add cardio on my stretch day.  Most of the time I throw in one of my fave cardio videos and do some weight training if I have not be able to get this in during the week, some days I just do Yoga, or Pilates, if I am feeling frisky I go for a 3 mile run.  This weekend I did painting of the living room as my active rest day.  During work outs, like Insanity there are active recovery moments built into the work out, where you hydrate, stretch and keep moving before you begin the next portion of exercise.

Active recovery  means that during your workout, instead of sitting down to rest, you are doing one of three things: (1) stretching, (2) hydrating, (3) moving around.  Active rest is sometimes referred to as active recovery, which is like doing yoga the day after a tough workout, like I mentioned above. It is important to listen to your body if you do work out 7 days a week and build in some active rest days.

During the work out, active recovery will actually increase your strength and stamina,  and decrease your joint pain and stiffness.

A few key things to remember when working out.

Stretch - I cannot stress this enough. It improves flexibility and helps you perform better.
A few quick stretching tips:

Stretch Targeted Muscles – Try stretching the muscles that you are targeting as you exercise, which will help them recover. A stretched muscle can be 10-20% stronger than a tight muscle, and stretching will help decrease soreness the next day.

Relax – As you are stretching, take deep breaths and relax into the stretch.  By doing this you will let go of stress and get a deeper stretch.

Move around - After you do an intense High Intensity Interval or heavy lifting, you just want to plop down and not move, keep moving, do squats,  walk in place anything to keep your body moving, so you do not tense up or cool down too much before the next round.

Stay Hydrated - Drink water!!! You should be drinking 1/2- 1 cup of water per every 20 mins of exercise. If you are not hydrated, then you will fatigue quicker.  Hydrating also helps you recover from your work out quicker.


So remember to take active rest days and while you are working out make sure you are doing one of the active recovery techniques to get the most out of your work out and fitness program!

 Have a very fit day!

15 min HIIT work out

15 min HIIT work out

I know some of you will hate me for this work out, but some will LOVE me as it is only 15 mins, 20-25 with stretching! I am going to include some modifications for those who need lower impact.  This is a great one to get you moving first thing in the morning and only requires you!

Below are 6 exercises, complete each exercise in 45 seconds and move on to the next one, with no rest between exercises, Once you finish all six  take a 30-second break, and repeat two more times, for a total of 3 times. Here are the 6 routines:

1) Jumping jacks (45 seconds)
Keep your core tight and your knees soft. keep your arms straight and touch your fingers at the top.  If you can, pick up speed and do it as fast as you possibly can. (**modification: instead of jumping your legs out, take your left leg to the side, then your right, do this as quickly as you can to get max benefit)

2) Butt kicks (45 seconds)
Bring your heels as close to your butt as possible while keeping your body slightly bent forward. Your core is tight.

3) High knees with extended arms (45 seconds)
Extend your arms  out in front of you  and lift your knees up one after the other. Drive your knees towards your chest and over your hip.  Continue to alternate knees as quickly as you can, with your arms parallel to the ground. (** modification, go slower to ensure you get your knees above your hips, speed up once you have the motion down)

4) Side to side jump ropes (45 seconds)
Disclosure: You do not need a jump rope for this exercise. Keep your legs close to each other and begin jumping from left to right. When your feet land on the left, your arms should be pointing to the right; and vice versa. This is a great core and abdominal workout. (** modification, step to the left bring your legs together, then step to the right bring your legs together)

5) Jab, uppercut, leg kick (45 seconds)
In this routine, you are working both your lower and upper body. Lean slightly forward, jab with your left arm, drive an uppercut with your right hand, and kick with your right leg. Repeat the same movement a second time, and then rotate side. Now you jab with your right hand, drive an uppercut punch with your left hand, and kick with your left leg. Repeat one more time and alternate side again. Keep alternating for 45 seconds non-stop.

6) Mountain climbers/Floor Sprints (45 seconds)
Get in  a high plank position. Lock your core and drive your knees towards your chest as if you were running in place. As your right knee is up, you left leg is straight. Alternate legs as rapidly as you can for 45 seconds. Ensure your butt is not up in the air when you perform this routine. (**modification do these standing up, go slower, and get your knees above your hips as your arms are moving up and down like you are climbing a ladder)

That’s it; 4.5 minutes of high intensity interval workout. At this point you take 30 seconds of rest, quickly hydrate, and repeat the session again 2 more times for a total of 3 times or 15 minutes. Once you complete the entire 15 minutes, STRETCH!!!

Have a very fit day!

Fitness with a Friend

Fitness is always more fun and motivational if you have a partner in crime who is willing to dedicate themselves to working out. I remember when Staci (my old Volleyball partner in crime) and I worked out every morning before school. It was awesome and kept me working out my freshman and sophomore years of college and it made us accountable to the other. If one of us was waking up to be at school by 7, then the other was doing it.   Then it was my roommate Kristin who is now a figure universe pro. (she is freaking awesome), she forced me to run way more than I would have liked (up this steep freaking hill) and to go to the gym daily. She also helped keep me in shape back then, once I left the realms of my fitness friendly friends, I gained weight until I learned to motivate myself. So if you cannot motivate yourself, find a friend to work out with. Below is a fun work out you can do together and will work your entire body!



Have a very fit day!

Speed up that Metabolism

It is no secret that if you work out, your metabolism speeds up.  Here are some easy things you can do as well to aid in speeding up that metabolism of yours.


Spend time in the Sun - Spending  long periods of time in a dark boring environment  stimulates the same physiological functions in the body as gaining weight and sleep.  So make it a point to  spend time outside during your days off and during your work hours, get up from your desk and take a brisk walk outside. Plus with walking, your heart rate will increase which is <gasp> exercise!

Give up the Diet Soda Although it's low in calories and seems like no brain swap for regular soda, diet soda may actually have adverse effects on your metabolism. Water and seltzer (La Croix is a great brand) are better options, but if you must drink diet soda, limit your consumption to two cans per week.

Snacking -  Snacking is not a bad thing, in fact it is better if you eat a bunch of small meals instead of 3 big ones.  If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks and remember to portion everything out before eating. Starving your body will sabotage all of your dieting efforts and slow down your metabolism.

Drink more water - Drinking water keeps you hydrated  and full.  Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

Lay off the Alcohol - another <gasp> I know I know this one is not so fun for most of you but happy hours and late night cocktails can do a number on your metabolism the next day. The day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings (greasy cheeseburger and fries anyone?), and you've got a double disaster. So limit your intake to 1 or 2 drinks max, this way your body will thank you and you can drive yourself home :D

Partake in Lifting Weights -   One pound of muscle burns 30 plus calories a day, while one pound of fat burns a measly 5  calories a day. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. Simply using light weights at high repetition has been proven to tone muscle and burn fat.  So do not be afraid of lifting!  Plus muscle protects your bones, so it is a win win!

Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

Vitamin B,  Vitamin C and Calcium - Get your Vitamin B by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.  Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation

Don't Forget to Get a Good Nights Sleep - Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less  or more can adversely affect your body's ability to burn calories.  It's best to keep a consistent bedtime and wake up close to the same time every morning


Keep your Stress level down - Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Exercise decreases stress  and clears your mind, so does yoga or meditation.

Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

Eat more Spicy Peppers -  Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

Eat Oily Fish -  Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.

High Intensity Interval Training Interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout. Beachbody has some great programs like T25 which is 25 mins a day (LOVE IT)

Eat Ginger - The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.

Work Out in the Cold  For you northerners this is easy, for us in the South, much harder to do, but by doing any type of cardio exercise in the cold  increases the ability of brown fat in the body to work at maximum capacity. Brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."

Have a very fit day!

Red Work out

I love this, as you are slowly increasing your reps for a really good workout.

If you cannot do the push ups normal, try on your knees, if that is still too hard, then do them against the wall.  For the tuck jumps, if they are too hard then just jump as high as you can, working up to the tuck jumps!

You are stronger than you realize so try it!



Have a very fit day!

Killer Kardio

This is good for those with a treadmill or easy access to go to a track or park to  do this one. For me I go down to the park that way I get a 8 min walk warm up and 8 min walk cool down to go with this.

Make sure you warm up, stretch, cool down and stretch!!!!! Very important!!




Have a very fit day!

30 days of 30 exercises challenge

The next Challenge will start on August 11th. This one you may either post in the  event page or on Fitness with Jamie page that you are done with the days challenge. 30 days of 30 exercises. 

There will be a prize given to the person who posts daily they have completed the days exercise. 

Are you up for the Challenge?

T25 Alpha Phase - Stretch

I really really really enjoyed this work out. It was a little faster than a normal yoga class, but stretched out all those muscles I have been working. I still burned a good number of calories but I had enough energy to do a weightlifting video after this which made me super happy!

http://youtu.be/v9yL0OO_nic

Have a very fit day!

10 reasons to strength train

This is a little small but the original was SUPER large! It definitely has some great info on here!



































http://thumbnails.visually.netdna-cdn.com/lift-10-reasons-to-strength-train_506de7f61a519.png

If you are looking for a strength training program, Beachbody has tons. Chalean Extreme is my fave but others love Les Mlls Pump and Bodybeast.

Have a very fit day!

Les Mills Combat Kick Starter review

Let me start by saying, I have had Les Mills Combat (LMC) for awhile. I love love love this program. It is a mix of  kickboxing and different martial arts. The videos range from 30 mins - 60 mins and some have weight training. So I have been doing this for awhile but wanted to video my review after my work out today.

Today's work out was the 30 mins, it is one of my faves. I add weighted gloves to give myself and extra workout, that includes weights. It helps me punch harder and feel my muscles burn by the end of the 30 mins. Even without the gloves my heart rate by the end is around 165 from all the punching. This one starts off with a quick warm up of different punches, then of kicks, then you go into a punching series with different intervals. Then it moves into 264 continuous kicks, which are back kicks, front kicks and jump kicks (my fave). The last round is punching again, with different intervals that leave you sweating.

Here is my video though I will warn you I look like a mess, my makeup is all smeared LOL though you might get a good laugh in. http://youtu.be/5zMrKF2qYlA

If you are interested in LMC or a challenge pack of LMC and Shakeology (discounted price if you combine) go to: http://beachbodycoach.com/jlgray22  It is a super fun series that will leave you leaner and more powerful!

Burning Calories

Weight loss is directly related to your calories, calories in and calories burned. lately I am learning it is not always about just calories but eating good calories, which means lay off the cake, thick crust pizza and watch your alcohol intake (I know it is hard!!).
If you do these things, you will soon realize your body needs less of the good calories to sustain, which means your calorie intake will drop on its own without you even trying.  Let's face it, a side of fruit is filling and way less calories than a side of french fries.  (Download loseit or fitnesspal if you do not already track your food and exercise.)    We tend to need more calories when eating bad ones, as we are not getting the nutrients we need to sustain and our body tends to have more cravings.  When I eat the right calories I have less cravings.   Track your food for a  few weeks and see how your body responds. You might be surprised how easy it is to eat better, especially when you feel so much better.  I will warn you, if you eat crappy now, you will go through what I call the "carb flu" where your body is detoxing out the crappy stuff, but I promise it doesn't last long.

Below is a great chart on exercise and burning calories. Exercise is important.   Mixing up your exercises and including weight training is very important. We tend to get stuck in a certain exercise that we love and do not vary our routines.  Try to vary, or do things like, while you are riding your exercise bike, do intervals of high intensity for 30 secs to a min at a time, and then go back to your normal speed, and/or add hand weights while you are riding. It is an easy way to switch up your ride. If you need more ideas please feel free to contact me: jlaster22@gmail.com I am happy to help.

For workout programs visit: http://beachbodycoach.com/jlgray22
To get a nutritional shake that will make your body happy go to: http://myshakeology.com/jlgray22
https://www.facebook.com/fitnesswithjamie

Have a very fit day!

T25 Alpha Phase Lower Focus review

Today was a good work out day. I am going to be hurting tomorrow and will be lucky if I can walk, with all the lunges, squats and abductor exercises. Today I am thankful I sit on an exercise ball all work so I get to get some stretching in. I am thinking of doing the stretch day tomorrow, with either a Les Mills Combat 30 min video or a burn circuit weight lifting Chalean Extreme video. The Saturday do an hour Les Mills Combat, then start my  2nd week of T25 again on Sunday. I like Sunday as a start date, so definitely do not be afraid to start on a day other than what the calender suggests. Especially since the "Friday" for the T25 calender is a double work out, so you either need to allow an extra 25 mins, or do the other video on your day off.

I digress, so the lower focus, as definitely a good lower body work out. My heart rate did not go up too high, but I was sweating something fierce and OMG the burn I felt in my things, glutes and adbuctors, oh and calves too! Especially after the cardio workout, I did directly after the lower focus. Seriously I may not be able to walk tomorrow, which is why i am thinking stretching and weights, though maybe the stretching will be better on Saturday when i am extra sore. hmmm hard decision.  Either way, great work out! I definitely build some muscle today!

Here is my review video!
http://youtu.be/t6ZZ4PwRNOg

If you would like more info contact me: jlaster22@gmail.com or http://beachbodycoach.com/jlgray22

Have a very fit day

Healthy habits

A healthy lifestyle is way more than just exercise.  Positivity, sleep, right food choices, mediation or religion, exercise all help you focus on your mind, body and soul to get a complete healthy lifestyle. Below is good info on Healthy Habits, which will aid in you obtaining that healthy lifestyle.



Have a very fit day!