Your Custom Text Here
.It's easy to give up when you start a new lifestyle, especially if you are expecting quick results and then don't see them. Try to remind yourself that this is a LIFESTYLE and not a diet. Slow progress is progress. Stick to it, focus on how wonderful you feel and the results will come!
.Stellan: Mamma, why did you take a shower with your clothes on? Me: I didn’t. I just ran 5k. Stellan: Oh, gross! You can always to trust a 5 year old to tell you the truth.
Proof of a good workout
.I love Mondays - it's a new start. It's the time to get focused and figure out what my health goals are for the week. As you know I'm a big fan of workout challenges. They are easy to follow and you see results. So my goal this week is to follow this challenge every day, workout 4 times (run and weights) and follow a strict LCHF plan.
My daughter and I started this challenge 5 days ago. It's going to be interesting to see how it goes. Not sure if either of us will be able to do 60 crunches... This is the reason why I like challenges. You get to push yourself and also get to know your limits and your body. I will keep you posted on how it goes. Will you join us?
Source: Catch 88
.This quote is so true. Often when I start craving something or I think I'm hungry, it's because I'm bored and I have time to think about food. And even more often it is because I'm just thirsty. Next time you have a craving grab some water and give it 10 minutes. You will find yourself not wanting to eat something.
Another thing I've learned since I started following the LCHF/Ketogenic lifestyle is that I have so much more time when I'm not constantly thinking about food. The lifestyle gives you the time to pick up a new hobby which ensures you don't get bored and eat something unnecessary.
So next time you have a craving, ask yourself - am I hungry or bored?
Image: Pinterest
.This week's workout challenge is going to be a challenge. I'm leaving for Sweden on Wednesday so this will literally be a challenge with jetlag and finding time. But I'm always up for a challenge! Are you??
.I promised last week that I was going to start working out a minimum of 5 hours a week to lead as an example. How did I do? I actually did really good (I even did 5 1/2 hours!), but it wasn't easy to find the time so the schedule moved around a little. Lesson learned - If I don't plan and make exercise an important part of my life - it won't happen. You need to be prepared for life to happen.
Here are my results:
Monday Plan: 30 mins walk after work 30 min weight training (shoulders, biceps, stomach)
I completed the workout this day according to the schedule. I took my daughter with me on the walk who is 11 years old. After the walk I felt like my ears got more exercise than my legs..!
Tuesday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)
I did this and was able to cut one minute of the run.
Wednesday Plan: 30 min walk in the evening
I wasn't able to do this.
Thursday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (shoulders, biceps, stomach)
I wasn't able to do this.
Friday Plan: 30 min walk in the evening
I changed this to an hour run (first time ever!). It felt so good. Afterwards I added 30 mins of weight training.
Saturday Plan: Rest
I did 30 mins of a cardio/weight training DVD.
Sunday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)
I changed this to an hour run, and 30 mins weights.
What is your workout plan this week? Share your workout schedule and together we can get motivated. Lets live!
.It's important to me that I live what I preach to my Clients, which is why I'm going to follow the same schedule I give to them. If you are looking to lose weight you need to exercise 5-7 hours a week. I know how difficult it is to find 5 hours for exercise when you have a busy schedule, because I'm struggling with it myself. I'm going to have to change both routines and habits to fit it into my schedule. I actually tried to get up an half hour earlier this morning at 5.30am to take a 30 min walk, without success. I keep on trying to exercise in the morning, but it is not for me. It's important that listen to your body and find a schedule that will set you up for success.
I'm going to following the schedule below this week: Monday 30 mins walk after work 30 min weight training (shoulders, biceps, stomach)
Tuesday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)
Wednesday 30 min walk in the evening Thursday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (shoulders, biceps, stomach) Friday 30 min walk in the evening
Saturday Rest
Sunday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)
What is your plan? Share your workout schedule and together we can get motivated. Lets live!
.This is one of my favorite workout challenges. It will get your heart pumping and muscles working!
Lets live!
.I got a trophy! I've earned 58,523 fuel points in 16 days. The fuel band is definitely a great motivator and a good investment. Do I dare to increase my daily goal to 3000 points?! If I'm going to step it up, then you better do it to! What is your exercise plan this week?
.Why am I not losing weight? A question we have all asked ourselves at one point. It's so frustrating when you feel like you are doing everything right, but you are not seeing any results.
Here are some checkpoints to help you ensure you are set up for success 80% food/20% exercise You can't rely on exercise alone to see results. Yes, exercise will help burn extra calories and it's good for your health, but if you are eating more than you are burning, you won't see a change in your weight.
Don't overestimate how many calories you burn during exercise Many people think that you burn more calories during exercise than you are. You also can't rely on the workout machines to show you accurate calorie count. Be modest in your calculations.
Don't eat back all the calories you burn during exercise A lot of people use excercise as an excuse to eat more. Have you told yourself "I worked out today so I can eat this", or "I'm going to workout tomorrow, so I can enjoy this treat now"? Think about it - you burn about 250-300 calories (depending on your weight and speed) during a 30 min run, but a meal at a restaurant is about 1000 calories or more....
Don't underestimate how much you eat Are you tracking your calories and meeting the basic guidelines for a healthy diet to ensure you get plenty of vitamins and minerals? It's easy to lose track or underestimate your calorie intake. Make sure you document and track all of your meals - Here is a helpful template
Are you following the right workout routine? Look over your workout routine to make sure you are getting the right mix of cardio and weight training. Cardio is great for weight-loss, but you still need to incorporate strength training to preserve lean muscle. So it's crucial you get a combination of both. To summaries - keep track of your food intake - keep track of your exercise and don't use it as an excuse to overeat - Look over your workout routine to ensure you doing the right mix of exercises
Happy weight-loss and success!
.I've been thinking a lot lately about what motivates me. In order to lose weight you need to focus on more than just what you eat. You also need to focus on your thoughts and behaviors. What makes you overeat and not exercise, and vice versa? Do you know your triggers for overeating?
Here are some of my triggers:
- I'm an emotional eater. I eat when I'm stressed, sad, tired etc - When I go out to eat with my family and friends I often overeat because "this is a special occasion so I'm allowed to eat" - I sometimes mistake a craving for thirst. As soon as I drink a glass of water the craving goes away - I've been told my whole life to "finish your plate" so I sometimes forget that I need to stop eating when I'm full - If I don't see any progress in my weight or in the way I feel I slip onto the mindset of "I might as well eat anyway because nothing is happening"
What are your triggers? Write them down. By identifying your triggers you will be able to manage and avoid them.
One of my favorite saying to help me fight cravings is - Madlene, you are smarter than that! Why would you fall for some cravings! - I also don't negotiate with myself because no one is better to come up with excuses to eat then I am! These are the best ones - I'm having a really bad day so I deserve to eat this, I don't know if I will be able to eat dinner on time so I better make sure I have a big lunch, I worked out so I deserve to eat a little bit more etc etc. When these thoughts pop up in my mind I stop them right away. I'm worth being healthy
The only cravings I give in to, because they are perfectly fine to eat.
.I've found one of the best motivator ever! The Nike Fuel band. So far it's motivated me run and lift weights every day since I bought it last week. I'm also taking the long way every time I need to walk somewhere to get extra points. Not only does it motivate me to reach my goal every day, but I'm also competing with friends which helps even more.
Nike Fuel band measure all your activities and shows calories burnt, steps taken, fuel points earned etc. I love that is has a watch too, so that I don't have to wear the band and my watch.
.How are you doing on our arm workout challenge? I'm up to 25 push-ups each day. I'm going to keep on going until I reach my limit. I love the feeling of getting stronger and stronger. Send me a note a let me know how many push-ups you are up to. We can do this!
.I haven't been as strict as I should be with the fat, so here we go. Starting the day with a MBC - Magic Bullet Coffee. Coffee with tiny bit of cream, two tablespoons of coconut butter and two tablespoons butter. Yum! I should be in ketosis by this weekend. The menu today:
Breakfast - Magic Bullet Coffee Lunch - Ketogenic/LCHF chicken salad Dinner - Grilled chicken and spinach salad
.Ready for new week? I am! How about sculpting our arms this week? I've never liked my arms, but that is about to change. I've put together a challenge that is going to last for as long as you would like. You start with 10 push-ups the first day and then add a push-up every day. Let's see how far we can go!
So let's kick off this week's workout challenge, and say after me - it's going to be a great week!
.It's time to step it up!
I've been doing the weekly workout challenges three times a week. This week I will do this challenge every morning. I think it will be a nice way of kicking off the day. As I've mentioned before I'm not a morning workout person, so we'll see how this goes... But I'm committed! Are you?
Let's live!
.This week's workout challenge is a little bit different from the others. Even though Spring is taking its time to show up it's time to get outside to get some fresh air. I also added water to this week's challenge because drinking water does wonders to our health. I'm bad at times with drinking water, so I'm happy to have a challenge that will get me going and keep me motivated. I always feel a big difference in my energy level when I drink lots of water.
Fresh air, burning calories and dehydrating. You can't go wrong with that combination!
.Hope you had a great weekend!
I usually kick-off the week with a new Stellibell workout challenge. I find trying new workouts a great motivator, and it's great way to start of the week. Depending on your fitness goal, fitness level and time availability, our workout challenges might be enough exercise for the week (I usually do the challenges three times a week). If you, like me, need to add some exercise to your routine, then looking for an exercise app might be a good idea.
Right now I'm using the app "Couch to 5k". The reason while I like to use an app is because it saves me time (no trip to the gym) and it helps me track my progress. I've never been a big runner, and this app has really helped me get going.
Here are some other good options:
Hot5 A great app which contains pages and pages of 5-minute video workouts that are super easy to follow. Everything from core to yoga. For us who need a quick workout, this app is great.
Kettlebell Training: The Basics RKC Certified Kettlebell Instructor Robert Budd safely walks you through the basic kettlebell exercises. With over 20 exercises and 12 complete workouts to follow, you won't get bored next time you work out.
GymPact If you are looking for serious motivation, this is your app. Make a commitment to work out a certain number of times a week. Choose the amount of money you are willing to risk if you don't reach your goal. If you don't achieve your goal? Your credit card gets charged. Achieve your goal? You get paid! The days of being paid to work out have finally come!
Which one is your favorite app?
.This is so true! We want to burn calories, so no excuses this week!
I've done the This Week's Workout Challenge once so far this week, and I ran for 30 minutes on Monday night. Tonight I'm going for another run and ending it with some weight training. You?
.Ready for a new "this week's workout challenge"? Well, you better be! This one touches every muscle in your body. Enjoy!
