Get yo’ fitness on – Day 2, Week 1

So??  What did you think of the first workout??  Hope you enjoyed it!  If you happen to have missed it, be sure to check it out here.  As a momma of two, it’s often hard to to both find the time to workout and have workouts that can be done anywhere.  That’s what I’m hoping we can provide you with during this six-week period.  I started working out a couple of weeks ago, but more seriously since starting the 6-week program designed by Home Fit Consulting.  So far, I’ve done a decent job of keeping up with my workouts and making healthier food choices. Here are a couple examples of some of the things I have been eating lately.

Kale Salad, http://chicinacademia.com

Kale Salad – kale lightly rubbed with EVOO, tomato slices, half a diced avocado, and a little bit of feta cheese.

post-workout snack, http://chicinacademia.com

Post workout snack – unsweetened soy milk, single shot, decaf latte with three hard boiled eggs. Only two were consumed as one ended up falling on the floor before I could eat it. 😦

I am not working out every day, but have tried to squeeze in small workouts like the one in this post, a 7-minute workout, or even a short 20 minute workout on the treadmill or elliptical.  I find that although I am not working out for long periods of time, I do have more energy than before and am maintaining my weight.  So, all in all, this new ‘healthier’ lifestyle is leading to positives all around.

Workout, http://chicinacademia.com

So, for day 2 of week two, Home Fit Consulting and I have the following workout planned for you:

Day 2, http://chicinacademia.com

Workout, http://chicinacademia.comWorkout, http://chicinacademia.com

Workout, http://chicinacademia.com

Workout, http://chicinacademia.com

Workout, http://chicinacademia.com

I’m personally excited about this workout because they target the areas I’m always looking to tone up – my legs and abs.  The forward lunge is one of the only movements that truly tones and slims my thighs, so hopefully it will work for you too!

Finally, please keep in mind that this six-week program is not designed to make you lose weight.  IF you do this in combination with some cardio and a healthy diet, there is a chance that those changes will result in weight loss, but that is not what this program is designed for.  The program is designed to incorporate fitness into your weekly routine and to provide you with opportunities to achieve a healthier lifestyle.  Also please note: you should always consult with your doctor before considering any workout program  and do be careful as you try each of these moves so that you don’t injure yourself.  For additional questions, feel free to reach out to Cody Robinson of Home Fit Consulting!

Okay, now that the serious stuff is out of the way, be sure to have fun with these workouts!  Can’t wait to hear about your experience, so make sure to leave me messages in the comments section below. 🙂

Until next time!  Stay ‘Chic’!

Beat the Bloat 5-day Challenge

Between traveling 2 out of the 4 weeks in November, coming down with the flu and walking pneumonia simultaneously (think human viral/bacterial incubator), plus holiday party food consumption (oh you know, cookies, tamales, and more), my diet has seriously suffered.  In turn, my body has too!  I feel sluggish and swollen.  Ugh.  So, I decided that for the next 5 days, I would kick my healthy habits and physical activity into high gear with the “Beat the Bloat 5-day Challenge”.  This challenge is also partially inspired by the fact that I hate feeling swollen and bloated on days when I want to wear cute holiday outfits, so it will be dual-purposed. 🙂  I hope you’ll join along!  Here’s what I have in mind:

Since about August of this year, I’ve managed to do a relatively decent job of maintaining some form of physical activity on a daily basis and also managing to eat somewhat healthy foods.  It all started off with the Whole30 challenge I participated in the month of August, wherein I followed the Whole30 diet for 30 days; in short, no sugar/legumes/grains/alcohol/dairy.  Surprisingly, I did not lose much weight, but I did pick up some new recipes, healthy habits, and I did see some muscle definition.  For this 5-day challenge, I plan to eat similarly, though not as extremely.  For example, I will allow legumes, limited sugar, and some dairy.  Here are some recipes I plan to use this week:

Grilled Chicken with a side of tomato and avocado, seasoned only with lime juice (not from a bottle, but from a real lime) and salt.  YUMMY and super filling.

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Grilled Chicken/Steak/Fish salad with yummy ad-on’s (remember, the goal is to eat lighter/healthier, but not exactly like on Whole30).  This salad is from a local restaurant – Urban Cookhouse:

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Eating at restaurants can be a challenge, but it’s not impossible to eat healthy while out and about!  Here’s a blackened salmon dish from Ruby Tuesday’s (Photo: duplooyduo.wordpress.com)

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I’m big on eating snacks, so here are a couple of my favorites from my time on Whole30:

1) Green apple with almond butter:

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and, 2) carrot sticks with Wholly Guacamole!  SO delicious!!

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Finally, coffee.  Oh coffee…how I love thee.  After Whole30, I am able to drink coffee black (IF it is good coffee), but otherwise, do love a good soy latte from Starbucks.

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Coffee is particularly essential while traveling…

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Lately, I have a grande soy latte for breakfast (nothing else – that’s right, no pastries, bagels, nuts, etc.) and then eat lunch around 11-11:30am (see examples above).  I may have 100 calorie snack around 3pm, and then a light dinner (see above).

Now, for the exercise.  As a momma of two, time is limited, so this is how I manage to squeeze in some physical activity during the day:

1) I do 40 pushups, 30 or so squats, and two 1-minute planks a day.  I usually do 20 pushups, a 1-minute plank before I shower and then do 30 squats in the shower.  This *maybe* takes me 3 minutes to do.

Push-up (do “real” push-up’s, not modified ones), plank, and squat positions (more on these and other workouts on my “workout” Pinterest board:

2) At least 30 minutes of physical activity.  That can include a walk from building to building for a meeting, taking the stairs, or if you are able, 30 minutes on the treadmill/elliptical.  When I am able to get on the treadmill, I like to run for the first 15 minutes, then I do arm exercises for 10 minutes (e.g. biceps, triceps, etc while walking at a comfortable pace), and then walk at the highest incline for the last 5 minutes.  It’s not a very difficult workout and not super tiring, so a nice one to do if you have to fit it in at 11pm. 🙂

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So what do you think?  Not too difficult or physically demanding, right??  I hope you’ll join me!  It’s only 5 days, and hopefully by Friday, you’ll feel a bit less bloated and a bit more toned. Here’s to de-bloating before the holiday break!!  Follow along on Instagram, Pinterest, and Twitter using the hashtag #chicsbeatthebloatchallenge.  Feel free to comment below if you have any questions or need further clarification.  Looking forward to your updates!

Until next time!  Stay Chic!