Traveling

I flew in to Las Vegas late last night for a workshop I help out the company I used to work full time for prior to baby. Now, I just come to their once a month trainings to teach dentists and their teams how to holistically and effectively treat people with TMJ, headaches, migraines, head/neck pain, etc. Staying on track while on the road can be difficult, especially pulling long working hours when working out is the last thing you want to do sometimes and eating with the rest of the company so I don't get to choose where to go.

Here are some of my On-the-road TIPS:
-Take the stairs. If you don't have time for a workout, this is a great option. This trip, my room is on the 4th floor, so anytime I need to go down or back up to my room, I take the jaunt up the stairs and do it with some vigor to see how fast I can do it. Maybe the fact that I'm scared of stair wells helps me hurry my butt up them. Just keep moving.
-Be educated. The easiest way to throw off your hard work and results is through eating. It's SIMPLE to make things much healthier off pretty much any menu. Restaurants know of the allergies and dietary restrictions many people have, so they will customize things for you. Always get the sauces or dressings on the side. If you're super unsure, just find a grilled chicken salad type thing on the menu and get it stripped so it just has the veggies or fruit that comes on it with dressing on the side and dip your fork into it with each bite rather than pouring it on.
-Treat yourself once a day. It's no fun being the strict Stacy out of the group you're traveling with, you usually end of feeling deprived, and if you feel deprived, your hard work won't stick. So while you're out to lunch or dinner, eat a little something that's being shared that you really want, don't waste calories for crap that doesn't taste good! Ya know what I mean?! Just balance your decisions with healthy choices throughout the rest of the day.

Wear it Wednesday - TaTa Tamers

I'm talkin' sports bras. For those of us that weren't blessed with a small chest (trust me, I'd trade you so fast) finding something to keep the girls in control is hard to find. Usually it's 2 or 3 bras layered to give one nice big uniboob, and it still doesn't provide the control you need. It's ugly, embarrassing, and keeps me from going all out in fear of them going outta control, if ya know what I mean! SOO annoying!! I hope all of you bustier girls have figured out that your run of the mill, cheap, cute, colorful, Non-mom looking sports bras are REALLY hard to find to give the girls what they need. It's depressing, I know. So no more going to Target or wherever to get yourself a good bra, it's gonna take some searching, trying on, and cash money to get your best support and lift and separation....without looking mommish.

Not in any particular order, these are the 3 bras that I've tried that give your girls it all.

The Ta Ta Tamer II from LuluLemon. The name of which gave me the inspiration for the title of this post. Lulu is where you're going to find your funnest colors rather than the basic black and white. Found at LuluLemon stores or online. You can make this one a racerback, but it's not quite as comfy.

Ta Ta Tamer II

Women's Armour Bra by Under Armour. Found online or at some Sports Authority's and Dick's Sporting Goods.

Armour Bra DD

The Fiona by Moving Comfort. Found online at Moving Comfort, running specialty stores, and Dick's Sporting Goods. I love Moving Comfort's website because they have videos for every bra with all of it's features. I especially love that it's a racerback so it's more appealing under tanks, it's also comes in multiple colors.

Juno

Tell me your favorites bras so we can check them out!!

Test stats

MY TIME // 11:08.5

Weighted squat jumps // 10 lbs
Bicep curls // 20 lbs
Push-ups // all on toes
Burpees 
Pull-ups // 1 foot propped

Please tell me your times and keep track of it so when we do it again in a few weeks you can see your improvements!

Workout of the week // ATHLETIC TEST

How was your beast mode weekend?? What did you do to turn it up? If you didn't quite do anything all that amazing for your health, maybe this workout will make up for it.

This workout is a great way to test your athleticism, and retest every 4 weeks to see how you improve. It's a test of strength and endurance and fitness. So try it out! It's simply doing the below sequence 4 times and see how quickly you can do it with proper form. Take as many breaks as you want, you just have to keep the timer going because it all counts. It's just all about time.

ATHLETIC TEST 
4 rounds
25 Weighted squat jumps // 5-10 lbs 
20 Bicep curls // 5-10 lbs each arm
15 Push-ups
10 Burpees
5 Pull-ups 


On the squat jumps- sit your hips back, touch weight to ground, and bring it up over your head as you jump.

GOOD LUCK!!

It's Friday!!

Friday, Friday, Friday!! Love the weekend! love that it means relaxing, being with family, and long Saturday workouts. Do some strength training and cardio tomorrow. Yesterday felt soooo good! I woke up early and got to the gym before the hubs had to go into work and did a crazy intense treadmill HIIT workout, then about 2 hours later, did a barre class. It felt awesome! So do something a little extra for yourself this weekend, feel a little more tired when you're done with your workout. Leave it all there! One of my favorite things when I'm sprinting hard is just to think of myself as a machine, don't think about any emotions, make a machine face that has no emotions and isn't thinking about anything, I'm sure I look funny but I swear it works! On my sprints yesterday I did 7 rounds and on the third round-I was doing sprints at 11.0 mph, then the final 2 rounds at 11.5 mph. I was dying, but put on my beast mode music and killed it! I could tell the people next to me just kept looking at me and one of the ladies even spoke to me after and said, "You made me tired just watching you!" I tried to muster out as much of a 'haha' as I could through my about-to-die breathing and she had to remind me to get my phone and jacket from off the treadmill. I was in beast mode.

via

                                                           
                                                           

              Turn it on this weekend!

Fear

Last night we were watching Biggest Loser, nick stayed conscious for about 5 mins of it, but I wasn't tired so I kept watching. I'm so glad I did. I know that the Jillian freak outs and her emotional poundings aren't the funnest things to watch, but for some reason Jillian and Bob's interventions really hit home for me. I am a total self-sabotager! Even though I have made ginormous leaps over what holds me back, there is still something there that is getting in my way. Fear. I am afraid of being what I've always dreamed of for some reason. I have been the closest to my long-time goal of 135 and 15% body fat just a little over a month ago (I was at 138 and 17%) I was RIGHT THERE, then I all of a sudden started not caring what I ate and just kinda doing whatever I felt like. When I was given my test results back I really was shocked and had no idea I was that close to my goal. I haven't weighed or measured myself since then, but I don't need to because I know how I feel. I know I'm not closer to my goal that was SO attainable and I probably would be there now if I would have just kept going and dedicated myself to it. I am trying to break through this personal battle with myself, because the first step is recognizing that something needs tweaking. I'm determined to find out how to change my patterns. This blog post I came across this morning and it couldn't have been more perfect for me today. Especially this quote she ends with, I've heard and read it before, but it stuck out even more now that I am understanding and trying to figure it out for myself.

“Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?

Actually, who are you not to be?

You are a child of God.

Your playing small does not serve the world.

There's nothing enlightened about shrinking so that other

people won't feel insecure around you.

We were born to make manifest the glory of
 God that is within us.

It's not just in some of us; it's in everyone.

And as we let our own light shine,
 we unconsciously give other people 
permission to do the same.

As we are liberated from our own fear,

Our presence automatically liberates others.

—Marianne Williamson

I hope this helps you in some way today. The only thing I know for sure to help combat these feelings is to push through just at the moment you feel like you can't. Little empowerments to yourself that you can break barriers is what will continually strengthen your belief in yourself. 

Strawberry Banana Sorbet

This is a great treat to satisfy your sweet tooth without compromising your goals. Only 4 ingredients!

STRAWBERRY BANANA SORBET
6 oz coconut milk
5 frozen strawberries
1/2 to whole frozen banana
1 tsp vanilla extract
*ice cubes to desired texture
*1 scoop vanilla protein powder 

Throw all ingredients in a blender, blend until smooth. Put in a bowl or tupperware and put it in the freezer for a little while if you want it to harden a little more.
* OPTIONAL

PS-Workout video is up! go to yesterday's post to get the link!

Workout of the Week - Beach Body!

Ok so I'm having MAJOR technical difficulties this morning...don't know what the heck is going on, so I'm gonna have to wait until my Apple man gets home tonight to upload the workout video. So for now I'll just write out the workout so you can get going on it!

This workout is working your entire body, not leaving one body part out. So whatever your "area" is, we're doing moves that not only target it, but get the whole body activated and torch fat and cals so your body is ready for swimsuit season!
Beach Body Ready Workout:
-30 sec each exercise
-Do all 3 exercises in each group back to back with no rest in between, then after you've completed the 3 exercises you get 1 min break. Repeat 3-5 times each group, depending on your fitness level and time.

GROUP 1
Squat Jumps 
Mountain Climbers
Burpees

GROUP 2
Walking Pushups
R Side Plank/L side plank (switch sides each round)
Burpees

GROUP 3
Skaters
Single leg Hip raises (on floor or exercise ball)
Burpees

Again, I'm so sorry about the video not being up and this being up so late, I was trying to figure it out thinking that I would, but couldn't. So I promise I'll post the video tomorrow so you get a better idea of the workout. Be sure to do this workout 3 times this week!

Here's the workout on Youtube so you can check it out! Sorry I was so grungy and talking quiet. Late at night after the babe went down. Note to self-don't wear baggy shirts for videos...not flattering! Hope you think it's as hard as I do!

TGIF

Halla-freakin-llujah it's Friday! I am so beyond sore I can hardly move any part of my body...excited to have an active rest day tomorrow where I'll probably do a barre or yoga class to help stretch out and lengthen these tight muscles. For the finisher today, we did a 2 minute push up series (1 minute on, 1 minute rest, 1 minute on) and combined the total number of 'cross fit' pushups in those 2 minutes. I did 42 last week and being as sore as I am, thought there was no way I could match it, let alone increase from last week...I changed my mindset and said I'm gonna push it and get 24 the first round so all I have to do is get 20 the second round. Low and behold, I was able to do 26 the first round and hit my goal of 20 the second. 46 BOOM! 

One thing I've come to learn more and more after being a mother is to really utilize the time I get to spend working out, you only have a few minutes of work and then you have the whole day to "rest" and think back on what you did or didn't do. So make yourself proud and go all out while you're there!

i was seriously so sore i couldn't even open this salsa for my breakfast eggs:(

Have a fantastic weekend, see ya on Monday with the new workout! Did you get this week's workout done? How many times?

Love Day!!

Whether or not you're sharing V-Day with someone special, there's an even more important person to love-YOURSELF! Shockingly, it's probably one of the hardest things to learn. Loving yourself is foundational to love or give yourself to anybody else. You're happier, more calm, and even more logical rather than emotional. As you become selfish in the fact of giving yourself time to exercise and a chance to work on yourself, you become more selfless and patient as a person to all those you care about. If you check out my posts here, here, and here - I talk a lot about what it was like when I didn't love myself. I always put in the time at the gym, but it wasn't until I found out how to love myself that the weight, inches, and fat actually came off. I get questions all the time, well what did you change, what was the difference you made that actually made it work, how did you do it, where did you find the motivation and stick to it???

This is the answer-
I figured out emotionally why I would keep sabotaging myself from reaching my goals, I finally realized my own self worth. Because let me tell, I have been a HECK OF A LOT more strict than I have been these last 10 months and never saw results like I do now. I really never could keep a couple pounds off for more than just a few days. I'm not depriving myself anymore, I'm simply making smarter decisions and know that I can and will eat desserts and fries and chips and whatever I want the rest of my life. Before, I thought I could never eat them again until I got to where I wanted, then if I had even just a bite, I'd go crazy and eat more than my fair share. Then, I'd start tomorrow, and every tomorrow I "messed up" and wasn't worth more than the food sitting in front of me.

I find my motivation in knowing what being fit and healthy does for me as a person. It's so much more than just working out and looking good, it makes me a better wife and mother. I notice a REAL difference in my attitude when I don't make good decisions in eating and exercise. That's the biggest thing for me. Luckily, my hubs is at times over-supportive of me getting in my "me" time and will do anything he can to make sure I can go, because he sees what it does for me (sadly, he's been on the bad side of this and never wants that witch to come out again haha). There is a long time in the beginning though where it does seem like a chore and your goals seem soooo far away that it seems too daunting. Give it 3-4 weeks and it will become a habit and something you crave. You and the others around you will first notice a change in your presence, then the change in your shape. Once you've broken that 3-4 week barrier, I promise it gets better. Give yourself the chance to prove yourself wrong, give yourself the time to be who it is you truly are, give yourself your best "you" this Valentine's Day and the love will follow!

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Seamless Lulu

As you know, we had our anniversary getaway last week and our first stop was at my favorite store-Lulu Lemon-if you know me, I love workout clothes more than normal clothes so I get much more giddy athletic shopping than fashion. My sweet brother and sister-in-law got me a Lulu gift card for Christmas so I was finally able to put it to good use and get a new number:) there were a couple things I had in mind and tried on, but when I slipped on these babies it was a done deal. They're seamless and are the most comfy things I have ever put on! Oh my gosh I love them and have to consciously remind myself I can't wear them every single day. I was debating for a while between the coral and bluish/gray, but came to the conclusion that the coral wasn't as versatile and you could see the booty crack in the lighter color...yeah, not a fan of that so I went with the more neutral navy color and I love them!

via Lulu

My favorite thing about these crops is the waistband, so stretchy, comfy, and light if that makes sense...
So easy to go from work out to sliding on some boots and walking out the door to run some quick errands, and not feeling like a total scrounge doing it. I'd highly recommend them:) Thanks so much Alise and Trav and hubs for getting me these!

Speaking of my awesome bro and sis, they sent me this video of their adorable little girl doing the workout with Alise. They said she kept wanting to do it/watch it over and over again, not a bad way for mommy to get in a workout:)

If these simple and way-too-common things don't alter your thoughts on what's happening to our 'food', I don't know what will. Don't take my word for it, just look at the facts.

Tropical delight

If you're in Utah or any other cold state-take yourself away for a few moments with this blissful tropical smoothie. I am yearning for some warm vitamin D and this flavor helps me see the light of beautiful springs and summers on its way...hopefully before June this year.

TROPICAL DELIGHT
1 cup coconut milk
1/2 c pineapple
1 small banana
1/2 orange or 1/2 c orange juice
1 scoop whey protein powder
A couple ice cubes for desired thickness

This is a great mid-day snack or add a serving of veggies or a small greens and veggies salad with little light dressing to make it more of a meal replacement.

Sorry for no pics, having some technical difficulties:/

Hope you all have a fabulous day! How did you like the workout yesterday? I'm going to be posting a new workout every Monday and the goal is for you to do that workout 3 times that week, so let me know of any special requests! Have a terrific tasty Tuesday!

Cardio Core Workout

Oh hey hey hey!! I just got back from our anniversary getaway that we had to postpone for about a month now, so it was great to finally be able to get to do that! One of the highlights of our little trip was to have unlimited workout time in the morning. We got a little bit of a workout in until we decided one of the studios there would be perfect to film a workout for you guys in! So here's a killer workout if you really stick with the times I give and do all the rounds full out! These types of exercises that all activate your core and burn calories are the ones that make those abs summer-ready, not 100's of crunches, got that?

Cardio Core Workout:
4 rounds of each group of exercises
40 sec work
20 sec rest
45 sec rest between each group

Group 1:
Jack Curls
Spidermans
4 rounds then 45 sec rest then move on to Group 2
Group 2:
Wood Choppers
Plank Jackss
4 rounds then 45 sec rest then move on to Group 3
Group 3:
Lunge w/Kick
Plank to Push up
4 rounds





Beginner modifications: 
do only 3 rounds of each
do plank exercises on elbows

Advanced modifications: 
switch the intervals to 45 sec work and 15 sec rest
add a 10 or 25 lb plate to your back when doing "Plank to Push Ups" in Group 3
do 2 rounds of 45 sec burpees after full workout

Tasty Tuesday

Want a healthier and protein packed version of a traditional favorite? These are the answer to my carb and sweet craving when I want something besides eggs or if I'm going to the gym in an hour or so, this is a great way to get the carbs you need for energy to fuel your workout. I seriously like these better than any pancakes, I don't know it it's the extra vanilla flavor from the protein powder and dash of cinnamon, but I'm obsessed with these things. Obviously, you can't go after the whole stack if you're wanting to slim down or maintain, but 1 of these before a workout or 2 of these for a meal with some fruit is a great meal too. I make the whole mix, then put the others in the fridge for later.

Makes 6 - 4 inch heavenly pancakes
1 1/2 Cup Kodiac pancake mix
1 scoop Whey CytoSport protein powder (just under level)
1 tsp cinnamon
just add water to preferred consistency (about equal parts pancake mix to water)
Top them off with whatever you want, healthiest option would be an Agave, then Honey, then a syrup. Just try to get something without additives, typically the more there are, the worse it is for you.