Did you know the average weight gain between Thanksgiving and New Years Day is 7 – 10 pounds? That’s CRAZY! What’s even MORE crazy is knowing this information and not doing anything about it! SO, to keep you aware and in the present moment, I’ve designed a 40 day MINDFUL challenge to keep you MINDFUL! It starts on Thanksgiving Day and ends on New Year’s Day! It’s SO easy a even a MINDFUL HUMAN BEING can do it! Here’s how it works:
Download and print the calendar of events
Cross off each day you complete the event
Turn in your TOTAL days completed to firstname.lastname@example.org 1/1/19 before midnight.
Each day you complete enters you into a raffle for 1st, 2nd, or 3rd place prizes!! The more days you complete, the more entries you get into the raffle.
Winners will be announced January 2, 2019
The ONLY way you can play is to ENTER the challenge through this link! Share with your family or friends you think would like to stay MINDFUL during the holidays! The more the merrier!
Are you seeing double? Well, they might not look alike, but their eyes are IDENTICAL. Yes, they are sisters. They do EVERYTHING together. They love to snuggle together, play together, eat together, sleep together…you name it. Watching them makes me realize is how much they rely on each other. They are literally workout buddies. A workout buddy is someone you can rely on, someone you can play with, complain with, sweat with and just enjoy BEING with. A workout buddy brings you up when you might now feel like working out. They are your rock–maybe they are even your sister! HA! Do you have a workout buddy??? Comment below!!
I love this time of year, the colors, the energy, the feelings (not so much the weather) but I love everything else about this time of year. This time of year we talk a lot about gratitude. It’s is such a strong word. It encompasses SO many things. Grateful for family, grateful for friends, grateful for food, grateful for health…gratitude is infinite. But what we DO with it is what matters. For me, I JOURNAL it daily! It’s part of of my morning routine. I literally spend time journaling EVERYTHING I’m grateful for, for the day as I feel it. It really sets my day up in being mindful and present–in the moment and most of all being humbled! I’m SO blessed to be able to do that! What do YOU do to show your gratitude?
Power Strength is the name of the game today! You gonna show up?? Fuel Fitness 12:10 – 12:50 Octane Studio!! See you soon.
I get this question A LOT: “When is the best time to workout?” So, obviously I could say mornings would be best so you get in done and over with to be sure you get it in, or I could say noon is best because it breaks up your day and keeps you fresh for the afternoon, or I could say evenings to clear your mind of stress from the day. But in reality…the BEST time to workout is when it works for YOU!! If you think you “need” to workout at a certain time of day–let it GO! Workout when you CAN workout! Here are some great tips to make sure you get it in:
Schedule yourself in to YOUR calendar every day for exercise! If your days are not the same every day, then schedule a specific time each day that works for you. Even if it’s only 10 – 20 minutes.
Incorporate breaks into your day where you MOVE instead of sit. 15 minutes of movement is better than NONE. Go for a walk, throw in some walking lunges, body squats and push ups!
Don’t go more than 2 days IN A ROW of no exercise because you lose your momentum and drive. Every other day of exercise is better than going more than 2 days without.
Boot Camp Baby! Yup—it’s Wednesday AGAIN! And I’m BACK with a VENGENCE! GRRRR….I’m ready to rock and roll! TABATA style!
Believe it or not, we are not so different from Joan of Arc. While in NOLA, we were fortunate enough to see the sights, visit some amazing churches, statues, parks and what not. I just loved this one of Joan of Arc. She was truly a leader. Although she was born a poor pheasant girl, she knew she had a greater calling, hence being coined the savior of France and nicknamed “The Maid of New Orleans”. I mean, who can lead a French army to victory over the English during the 100 years’ war at the age of 18 and not be recognized? But we are not so different from Joan. We are ALL called to do great things. We are ALL leaders in our own way. We are ALL put on this earth to help one another right? We are LifeChangers, just like Joan who changed 1000’s of lives we can do the same. Who’s life will you change today?? xo
Group Cycle today on tap in the Octane Studio! I’m BACK! And that means my BACK is BACK! WOOT WOOT! It’s gonna be a good one, you coming? Fuel Fitness 12:10 – 12:50 See you soon….
Looking for some type of kick butt workout you can do this weekend? Well, look no further! Hammer drills is here to save the day!
Perform each exercise in reps of 5, 7, 9. Start with 5 reps and repeat every 10 seconds for 1 minute, then 7 reps every 10 seconds for 1 minute, lastly 9 reps every 10 seconds for 1 minute then sprint 1 minute before moving to the next exercise.
So as most of you know, we were in New Orleans for 5 days taking in the fine cuisine, sights to be seen and of course the Rams vs. Saints game. But—back to the fine cuisine. Do you know what happens when you eat fried food for 5 days in a row? Anyone, anyone—guesses—anyone? Well, I’ll tell you…8 pounds! That’s what happens! I’ve never been so bloated, puffy, tired, lethargic, unmotivated and downright irritable. It’s CRAZY how food affects every aspect of life. My SKIN was tight! Since I’ve been back, I’ve dropped 5 of the 8 pounds I gained by doing a couple binge buster techniques I teach and hope to have the rest off by the weekend. Was it worth it? As Tim says: make your reward bigger—well, it sure was. But was it worth it? I’ll tell you next week! Stay tuned….
Power Strength training today in the HOUSE (the Octane Studio house that is) Fuel Fitness 12:10 today. You gonna show up?
Welcome to the first installment of Trainer Tim’s tip of the day. (I take NO responsibility for what you are about to hear.) Tim was so touched by everyone’s concern in regards to his “5 day detox” that he wanted to do a follow up. I was actually very impressed with his take on MODERATION….Enjoy!
Hammer Drills are on tap today in Boot Camp! Come on in from the snow and get your sweat on. Fuel Fitness Octane Studio 12:10. See you soon!!
Today’s feature: Sonya! She has been working her TAIL off and in only 4 weeks these are her amazing results!
Since I first talked to Anneliese on the phone about joining and getting my poop in a group, I have lost 12.7 lbs!!! (WHAT?!?!?!?! In four weeks) I have lost 2.4% of my fat%, 7.21 lbs of fat from my 1st actual weigh-in with her, and…wait for it…10.9 inches. I am so excited of what retraining myself can do for my body in just FOUR WEEKS! Thank you Anneliese, I couldn’t have done this without you and all you’ve taught me!
Group cycle baby!!! Yup….it’s that time again. You coming? Lots of fun, sweat, tears and fears. Come and face them! Fuel Fitness 12:10 – 12:50 See you soon….
If you would have asked me as a kid what I wanted to be when I grew up I NEVER would have said a Personal Trainer/Health & Wellness Fitness Coach in a million years. In fact, I truly thought I was going to be a veterinarian (until I failed Zoology) HA! I was never really into “fitness” per se, but I WAS active. I guess when you’re young, you really don’t think about health too much because you already have it. It doesn’t become a thought until it starts to go away and you have side effects of NOT having your health. When I went to college and gained the freshman 30, my thyroid went CRAZY and I experienced the unhealthy side effects of weight gain. YIKES! This was my ah-ha moment. It was the first time I realized just how important it was to take “care” of yourself. Long story short…sometimes you might not realize what your calling is until you are FACED with reality. I found out what it took to get healthy, I lived through the struggles, the pains, the joys and the sorrows of change. It was after that point in my life that I knew what I wanted to be when I grew up and I have never looked back. I am SO grateful for my journey. It has allowed me to help so many other people with their struggles, pains and sorrows of change. I give thanks daily that I am truly living my WHY! Are you living your WHY? What will it take? What will you give? Love and hugs….from my heart to yours.
YUP!! NOLA will never be the same! Happy birthday Timmy! He got 2 tickets to the RAMS game in New Orleans. You know how good it feels to GIVE? Like really GIVE? Tim’s favorite team has been the RAMS since he was a little kid. He has cheered for them through thick and thin. I’ve NEVER seen a more devout fan. So of course it was all the sweeter to gift him tickets to watch them play. You know how they say when you give you get? Well, it’s SO TRUE! It was such a treat for me watching him light up when he opened up his gift. My reward in all of this is appreciation and gratitude for the ability to give. Giving is LOVING! What’s your favorite thing to give?
You know it’s a Power Strength day today right? Well, you just never know what you’re gonna get until you show up! So–come and check out what’s in store for you today! Fuel Fitness Octane studio 12:10 – 12:50! BE THERE!!!
Preheat the oven to 375°F and line a cookie sheet with foil OR fill a 9 x 13” glass baking dish with about an inch of water. If you’re making the full recipe, you’ll have four bowls total (or four halves of squash) so you’ll probably need two separate cookie sheets or baking dishes (or one of each!).
Wash the spaghetti squash and then slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it). Cut each squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
Rub a little bit of high heat oil on the inner edges of the squash and then place each half face down on the baking sheet/dish. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh.
While the squash is roasting, prepare the filling by warming one tablespoon oil in a large pan over medium heat. Sauté the red onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle green onion on top and then finish with shredded cheese.
Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!
Boot Camp Baby! Today at 12:10 we will partake in some Tabata like you never have done before! Oh, it’s gonna be some sweaty fun! See you soon….Fuel Fitness Octane Studio 12:10!!
I LOVE transformation Tuesday! This is Carol. She just finished the 90 day Enlightenment program and deserves major PROPS!! In her own words:
Due to stress and not eating enough, I bounced up and down as I reviewed my months of weigh ins. This is ok with me because I never stopped starting over everyday! I’m down almost 15 pounds since the beginning of 12 weeks, and lost 21 1/2 “. I learned a lot and will be present in the Fit Force group! WE ARE WORTH IT TRIBE!
That’s right!! SO WORTH it! Thank you for sharing Carol and a HUGE congrats to you for never giving up!! You ARE worth it!
You ready for another dose of kick a$$ Group Cycle? OOOOHHHH…..it’s gonna be FUN, grand and everything you ever hoped for! haha Fuel Fitness Octane Studio 12:10! See you soon…..
Who is my tribe? My tribe is my support team. They love me unconditionally. They lift me up as well as each other. My tribe is not self-centered or of a negative mindset. My tribe asks questions and answers questions without judgement. They want to learn, they are positive, and loving. My tribe is focused on creating a network of support, love, helping others and above all HEALTH. They love each other unconditionally and feel each other’s pain with compassion. My tribe has fun, loves to laugh and doesn’t take life too seriously. My tribe does not guilt each other or ridicule each other. They are the brick and mortar that holds each other together and wants to help change the world one life at a time. Who is YOUR tribe?