Workout Wednesday

It’s been an interesting few months for me in regard to workouts! I’ve still been dealing with Piriformis Syndrome, but working to power through and get in some great workouts in spite of the overuse injury.

Recently, I’ve been leading boot camps two times per week where I train the ladies with a mix of PiYo (Yoga and Pilates moves) and HIIT (high intensity interval training). It’s been a TON of fun!!!

Since my lower half has been fairly sore, I’ve been focusing on my arm and enjoying some great circuits.

Here is a recent circuit that I completed and really felt the next day:

  • 10 to 1s with 5 lb weights
  • Bicep curls
  • Vertical chest press
  • Tricep extension
  • Tricep pull down
  • Traveling push-ups
  • Forearm push-ups

If you’re hoping for a great circuit that you can do at-home — try my backyard boot camp for an awesome burn. Enjoy!

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Are You Drinking Enough Water?

drinking waterAre you drinking enough water? I know I am not! I am usually busy drinking 2 or 3 cups of coffee each morning before water even crosses my mind.

I found some great tips on Instagram this past week and plan to implement these steps starting today. I think this will help get me closer to the “8 glasses of water” generally recommended. When I was breastfeeding Cole, I was always thirsty, so it was much easier to remember to drink. However, now I’m terrible about grabbing a water bottle versus a coffee mug.

What tips do you have for staying hydrated?

5 Tips to Help You Lose the Baby Weight (Once and For All)!

Screen Shot 2014-09-28 at 9.23.58 PMI am so thrilled to feature my new friend, Monica. I’ve recently started getting to know Monica, and she is an absolutely amazing fit mama! Monica Bencomo is author of 7 Habits of a Healthy, Happy Mom, founder of MomsWearHeels.com, and co-owns the restaurant Pasión Latin Fusion with her husband. She inspires mothers to lead authentic, happy, and healthy lives through her workshops and social media. Monica has been seen on the Food Network, and has a segment on 2 Kasa Style on Kasa Fox every Monday called Parenting 411. For coaching services, you may contact Monica at Monica.Bencomo18@gmail.com.

Have you ever wondered how many Hollywood moms have their babies and then are seemingly skinny the next day? All of us mommies from time to time experience that rushed sense wondering, “Am I ever going to fit in my old skinny jeans?” Well, wonder no more, moms! I am here to give you the unfiltered truth as to how I lost all 45 pounds postpartum with these simple tricks and tips.

Tip 1: Do NOT be in a race! Slow and steady really does win the race here (this is especially true if you are breastfeeding). If you lose your baby weight too fast, you will risk jeopardizing not only your milk supply, but your skin’s elasticity. Losing weight at an expedited rate can and will cause your skin to hang loose after weight is lost or even causes stretch marks to appear more on your body.

Tip 2: Supplement at least one meal with a healthy smoothie. When I had my son, I still received all the necessary vitamins and minerals to be healthy and energetic by drinking my green smoothies twice a day. Once your baby is eating (or drinking) foods other than milk, you can give her some as well! Check out my video here of how to make a green smoothie for mom and baby. http://momswearheels.com/?p=676

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Tip 3: Once your doctor or midwife gives you clearance to exercise—get outside! Nothing is worse than catching a case of cabin fever postpartum. Make it a point to get you and the baby outdoors. My midwife cleared me to workout 6 weeks postpartum, and I bundled up my son and I and we took walks and soon upgraded to jogs. Here is a compilation of my favorite workouts for outdoors you can do with your stroller here. https://www.youtube.com/watch?v=b8SkjR7q0-c

If it is too cold in your area, do workout videos at home while baby rocks or sleeps! There are plenty of free and awesome workout videos on YouTube.

Tip 4: Join a fitness community to stay updated. I joined Instagram when I was about 6 months postpartum and followed all fit mom enthusiasts! It was incredibly comforting and inspiring to witness other mamas so dedicated to healthy living despite having 1, 2, 3, or 4 kids! I post on my Instagram daily: this not only helps to motivate others but also helps me stay accountable by posting progress photos.

You can find me here! : http://instagram.com/fitmom118

Tip 5: Set a tangible goal. I started training for a fitness competition once my weight really started to drop about 4 months postpartum. What this did was motivate me more than ever by seeing a date on the calendar for which I had to be prepared! If stepping on stage isn’t for you, get a group of your girlfriends to sign up for a 5K, triathlon, or Zumba class! The key is to find a physical activity in which you’ll truly enjoy.

Remember, losing your weight postpartum is a journey, not a race! Follow these tips and tools to stay motivated and you will wake up one day seeing a brand new figure!

Top 3 Fit Pregnancy Workout Apparel Tips

top tips for maternity fitness apparel It’s been a while since I’ve been pregnant and/or written about a Fit Pregnancy topic. However, it seems like soooo many of my friends and clients are currently pregnant, so I wanted to share some of my Fit Pregnancy Workout Apparel Tips.

During the first trimester, I was able to continue wearing almost all of my pre-pregnancy workout clothes. However, toward the middle of the second trimester, my growing baby bump made it necessary to purchase some maternity fitness apparel and supportive compression wear.

Here are my top 3 tips for Fit Pregnancy Workout Apparel:

1. Find comfortable maternity fitness apparel that will grow with you and your baby bump through the second and third trimesters. One of my favorite Fit Pregnancy Maternity Apparel companies is For Two Fitness. They have the cutest, most comfy maternity fitness apparel I have tried, and it’s super durable to last through your entire pregnancy (or two). The shirts come with cute sayings like, “Sweating for Two,” or “Running for Two.”

And guess what?! For Two Fitness is running a huge SALE this week with markdowns up to 30% a wide selection of items. The sale only runs through Friday, so be sure to visit their site (fortwofitness.com) and take advantage of some great deals this week!

2. Opt for compression leggings or a belly band that will support your growing bump during runs. I personally ordered Preggers compression leggings. They were great, and stylish enough to wear under a tunic or casual shirt as well!

3. Purchase running shoes a size big for your third trimester! During my pregnancy, I worked on a few campaigns with brands like Under Armour. I actually ordered my shoes in an entire size bigger than usual since my feet got so much wider during pregnancy! The relaxin hormone and water weight made it impossible for me to fit in my pre-pregnancy running shoes — crazy! Now my feet are back to their normal size a full year after Baby Cole was born.

Remember, For Two Fitness has an amazing sale on their maternity fitness apparel this week through Friday, Sept 26! Be sure to let me know what other tips you have for staying stylish and fit during pregnancy!

Fit mom goes fashion mom — getting out of my comfort zone.

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Have you been out of your comfort zone recently? I have! Last week my good friend asked me if I was busy on Friday morning. I said I was available, and a few minutes later, I had somehow volunteered to walk down a runway in a hair/fashion show. I’m always up for a new adventure, but wow, this was out of my comfort zone.

J and I shopped this past Wednesday night for an outfit that I could wear for the show. While the outfit we picked was a little more edgy that my usual attire, it wasn’t terribly uncomfortable. But then we had to pick the shoes. Holy moly, I have a terrible time walking in extremely high heels. The first pair I could literally not walk in at all, so we picked a blue pair of peek toe shoes with 5 inch heels that were a little more bearable.

I showed up to J’s salon pretty early on Friday morning. He did my hair and makeup. This was the FIRST time in my life that I’ve had fake eyelashes, a full face of foundation, and the whole works. I got dressed and we started driving to the show. J’s salon manager was with us and just happened to mention that most of the models had done a walk through the previous night. What?! So, this is my first time to ever walk in high heels, with lashes, down a runway, and everyone else has already practiced? GREAT — LOL.

We walked into the model room at the show facility, and oh my goodness. I have never seen anything like it. The models were all decked out in crazy outfits with unbelievable wigs, and even crazier personalities. To say I was out of my comfort zone is the understatement of the year. All of us models lined up to walk down the runway in front of a packed room of socialites from my area.

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I was literally “shaking in my heels.” I watched as professional models walked in front of me down the runway and back. Then it was my turn. I walked (carefully) up the runway steps … waited for my music to come on … and owned it. I figured, there’s no turning back now — may as well go “all-in.” J had coached me on a hip curl, proper strides, how to hold my shoulders, etc. I did the best I could and had a blast. I even walked down a second time because the music was still going and it was so fun the first time, HAHA!

So, why do I share this? The fashion show — while totally out of my comfort zone, was a ton of fun, and I’m soooo glad I have memories from this event. It is always scary to try something new, but always worth it!

How can you step out of your comfort zone this week? Maybe you should join a new group or try a new sport. Perhaps it’s time to sign up for your first race, or consider a figure competition. I challenge you – Do ONE thing that scares you every day this week.

 

Unified People Get Stuff Done: Calling All Personal Trainers and Fitness Fanatics

Unified people

Have you ever been part of an awesome group — awesome, not just because personalities click, but because there is incredible unity among members? A group where all individuals are passionate about working together toward one particular goal? There is focus, passion, and intensity that drives activity within the group?

I first experienced an amazing sense of unity on a high school youth group trip to Canada. My youth group was large, so we were split up into small groups for the canoeing and portaging part of the trip. If you’ve ever done a trip like this, you know it can be physically taxing. After all, we were high schoolers carrying heavy canoes and hiking packs on our shoulders for miles at a time! I distinctly remember the unity that my particular group had. It was soooo awesome. We were in sync, we knew our particular roles. We focused on utilizing the strengths of individuals members and making it work well for our group. The trip was a breeze for us, and one of the best weeks of my life. I also remember a different small group — who had no unity. They struggled, they literally had to be rescued out of a cold Canada lake at one point, they all hated the trip and wanted to go home. They had no system, no passion, no focus …

For years, I’ve felt like I’ve been on an island in the fitness industry. I live in Ohio — and Ohio is not particularly well-known for their passion of health and wellness. Sometimes I’ve felt like I’m on a team of one trying to help the mid-west become fit and healthy. Last month I made a decision — a decision to expand my fitness business and business mentorship program by linking arms with the makers of P90X and Insanity. I am not going to lie — at times, I was worried that my fellow personal trainers would think I had sold out. After all, I’ve been working hard to ramp up my own fitness brand, and now I’m promoting another brand as well. However, I couldn’t have been more wrong. Here’s what I have found over the past month and a half. My fellow trainers are willing to link arms with me too and join my team. Within a little over a month, my team was 40 strong. The fact is — people are using these products — whether I promote them or not. Why not capitalize and be able to help the individuals who are trying these products reach their goals. The BB workouts (most of them) are awesome and I feel confident providing them as an option for my clients to try. Not only that, when a customer orders a BB product online after viewing an infomercial, the person can be assigned to a coach — I’ve actually gotten leads without doing any work at all. The person becomes my customer, and I’m able to help them reach their goals (not to mention collect 25% commission on products moving forward). Wow, what an awesome way to meet new people and help them become the best version of themselves!

success mine yoursMy new team has one thing that I could not seem to get elsewhere in the industry — Unity. We don’t compete, we build each other up and truly inspire each other to grow and excel. It’s an amazing feeling. I wake up every morning excited to interface with the people on my team. We’ve partnered on e-cookbooks, we are working on a monthly subscription called upLIFT women, we are writing books, starting resource sites, sharing strategies, getting certified, and the list goes on. And I would love for you to be one of those people too! I haven’t become a millionaire overnight, but there is also significant (I mean — super significant) earning potential in the fitness industry. However, that’s not why we are in the business. We are all passionate about helping as many people as possible become fit and healthy. My team — Team INSPIRE — has unity. and Unified people get stuff done.

Join us and take advantage of my fitness business mentorship program. I will help you continue to build our your own unique fitness brand. We will focus on the purpose that drives your brand, and make it grow with tried and true marketing strategies that I’ve implemented for clients in my marketing business for years. You will receive thousands of dollars of training — for a small investment of $39.

Here are 5 awesome examples of how this has been a picture perfect partnership:

  • I am now connected with professionals who I would have never met otherwise, and we are combining our strengths to produce some awesome projects with long-term passive income potential.
  • This past week, one of my former clients asked me to come up with a low-impact workout plan for her. I mentioned that I could offer a program called PiYo which is a BB product. She immediately purchased and I received 25% commission. I will help her stay accountable.
  • One of the pain points in my business has been the inability to offer meal plans. This week, several of my clients purchased the BB 3 day cleanse as part of their boot camp program. I am thrilled that they will get a nutrition kick-start and have access to meal replacements moving forward.
  • I am able to partner with fellow trainers to lead online boot camps and challenges. That takes the pressure off of me if I have a particularly stressful day and cannot answer the questions of the clients in the group.
  • I love to train young motivated professionals in sound marketing strategies. My team is marketing versus selling. I love to help my team understand effective marketing with a hook and pull versus spammy sales with a pitch and push.

So, will you join us? Are you a personal trainer or fitness fanatic? Are you passionate about helping others become fit and healthy? Do you generally go “all-in” if you believe that an opportunity is a great fit for you? Are you motivated with the ability to focus effectively and generate a significant income working from home? If so, I would love to chat with you to see if Team INSPIRE might be a good fit. 

 

Top Tips for Long Term Success

hustle.jpgLast week I had the privilege of being interviewed by the CUTEST sophomore college student! She was required to conduct an interview of someone working in her field of interest for two different classes, so I helped her kill two birds with one stone. Truthfully, the day of the interview, I glanced at my calendar several times, but still lost track of time, and when she showed up at my house, I was in my bathing suit enjoying the afternoon at the pool while the kiddos napped. I didn’t mean that to be a lesson in the beauty of being self-employed as a digital marketing consultant, but maybe she learned something from it, ha!

I loved the questions she asked me and I could tell that this particular college student has dreams. She wants to make something of herself, and it shows. She has a very specific goal to work in a marketing role for Kate Spade — how cute is that?! Love it! Not only does she have a dream — she’s a doer. She wants to work in a marketing for Kate Spade when she graduates, so she is working at a local store now in sales. Bottom of the totem pole now, but is enthusiastic about working her way up. And I believe she will do it!

Gosh, it was SO refreshing to meet with a motivated college student! She asked me what my tips were for her. Here are some I included.

  1. Hustle. Sure, plenty of people work hard. But to be truly successful in this world. Work the hardest. And not only that — hustle while you’re young, have the freedom and flexibility to log crazy hours, and the energy to do so.
  2. Save now. You’ll either save now or save later, but when you save later, you’ll have to save more. When I graduated from college in 2008, I was feeling super confident. I had a degree, a little money in the bank, was about to get married, had a job lined up, and a 500 square foot apartment to call my own. So, I did what any confident college grad would do. I bought what I thought was my “dream car.” I ordered a VW Jetta with all the options (It’s hilarious to me now that I thought this was a dream car). The next day, a mentor of mine called me and criticized my decision. He encouraged me that if I drove my current car (which was functioning well) for a few more years, I would have the ability to buy and even nicer car down the road. Delayed gratification. Hm … made sense. I decided to call the dealership back and return the vehicle (they were not happy, and neither was I). Now, I have a much different view on cars, money, investments, etc — and after watching the effect of compound interest, I am so thankful that I did not have car payments for our first couple years of marriage when money was super tight, but rather put as much money into investments as possible.
  3. Buy a Mac. Yes — you need it. Forget the PC’s — they’re junk.
  4. Don’t just dream — DO! People can dream all day, but if they don’t take the first step and actually DO — they will get nowhere. I love talking with motivated, young professionals. But it only takes me a few minutes to figure out if they are a talker, or a doer. Take the first step and work toward your dreams.
  5. Consistency is key. Success does not happen overnight. It might not happen for the first 6 months, or the first year, or the first 5 years. But if you maintain your drive, focus, intensity, and consistency, it WILL pay off.

What are your tips for long-term success? How would you add to my list? Do you know a motivated college student? If so, take them under your wing and help point them in the right direction.

 

 

5 Healthy Snack Ideas

5 healthy snack ideas

Happy Friday! So, I apparently hit the snooze button and woke up 2.5 hours late. Whoops! Emma and Cole are usually up fairy early, and they both were sound asleep when I woke up too – I guess we all needed the extra sleep! We are looking forward to a fun weekend celebrating daddy’s birthday.

My clients are often asking me for healthy snack ideas. I wanted to post a few of my absolutely favorite snacks right now. What would you add to the list?

  1. Almonds and dark chocolate. Yum!!! I’m always looking for a great snack on the go. I put raw almonds into snack baggies with a few small pieces of Ghirardelli dark chocolate.
  2. Banana with natural peanut butter. Gosh, I’m obsessed with peanut butter right now. I love cutting up a banana and putting a dab of peanut butter on it – delish.
  3. Sweet potato. Who doesn’t love a beautifully baked sweet potato? I used to put these in the microwave for a quick snack, but now that I’ve discovered the baking method, I can’t go back. I spear the potato, put it on a cookie sheet, bake at 450 degrees for a full hour. Soooo good!
  4. Protein shake. I’ve been eating at least one protein or meal replacement shake per day and loving it! My favorite currently is a Peanut Butter and Jelly shake — 1 scoop peanut butter, 10 cubes of ice, 1/2 cup of almond milk, 15 red grapes, 1 scoop vanilla Shakeology — amazing! I also like my Mocha Protein Coffee shake — 8 ounces cold coffee, ice, 1/2 frozen banana, 1 scoop chocolate protein — perfection.
  5. And of course, there’s my favorite healthy snack in under one minute. Buy an organic apple. Take the sticker off the apple. Throw out the apple. Put the sticker on a donut. Enjoy.

What are you favorite snacks currently?

 

AMRAP Bar Review and Giveaway!

Screen Shot 2014-09-04 at 3.46.01 PMI’ve had the privilege of partnering with AMRAP Bar via Sweat Pink Ambassadors to do a review and giveaway for all of you!

Several times this summer, my gym and online personal training clients have asked me for granola or protein bar recommendations. Unfortunately, there are not many options that I can give them for an easy, and healthy summer snack bar!

Granola bars are often extremely high in sugar and processed items that we simply do not need in our bodies. In fact, granola bars packed with insoluble fiber and other ingredients often cause me major bloating and discomfort.

Disclaimer: Because I love all of you, and I want to be sure that you know you can always 100% trust my reviews and opinions, I have to tell you that this bar made me feel sick for a few hours. A couple weeks ago, we did some neighborhood clean up as a family on a Saturday morning. After we got home, I was pretty hungry, so I ate half of the AMRAP bar. It tasted good. Cole ate the second half and gobbled it right down. 15-30 minutes later I started feeling sick to my stomach — the kind of stomach discomfort I now get after eating eggs (very randomly, I’ve developed an intolerance to eggs). I laid down for a while and took some meds, but still felt sick, so the hubs looked at the AMRAP bar ingredients. It happened to have egg white protein, and I just happened to react negatively to it. I honestly thought that after taking a few weeks off from eating eggs, my body would tolerate the egg white protein better, but no such luck.

The hubs and kiddos enjoyed the remaining bars in the package and did mention that they filled him up. No one else in my little family is sensitive to eggs, so I would say the bars were a hit overall!

The AMRAP bars are tasty, and they are very “clean.” I think they are absolutely worth trying if you are looking for a healthy granola bar option and can tolerate egg white protein.

Almond Honey Nutritional Fact Card

I do believe that these bars are nutritious and an option for pre or post workout fuel. I am very honored and thankful that I had the opportunity to review them, and I am thrilled to be able to offer you the chance to win a package so you can try them for yourself!

Enter my giveaway for the chance to win an 8-pack of AMRAP bars in a flavor of your choice. I am going to pick THREE winners. Winners can be from US or Canada.

Comment on this post for every entry item you complete:

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