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!