Looking forward to positive change!

The new year is upon us and most people take this time to make resolutions. I am choosing to make goals. Something to reach for not something to take away.

*I want to lose 10lbs.
How am I going to accomplish this goal?

I am going to cut out sugar and add back in cardio to my workouts.


*I want to deadlift 200lbs.
How am I going to accomplish this goal?

I am going to focus on this move more often and slowly add weight as it gets easier.


*I want to headstand every day.
This seems easy but how will I accomplish this goal?

I will set a reminder in my phone to take the time to do my headstands.


*I want to read more.
How am I not reaching this goal already?

I will get a new book that I have been wanting to read so as I have something to look forward to.


*I want to squat 95lbs.
How will I accomplish this goal?

I will take this one slower than my deadlifts because of my back issues and I will have to work on my form as to not get injured.


Well, those are just a few of my goals for the year. I have more monthly goals that I want to work on.

How are you approaching the new year? Are you making resolutions to quit something or goals to accomplish something? 

Chisel Balance Workout

Looking for a workout that combines weights with agility/balance and cardio? Well, I'm going to share some of the workouts from The Masters Hammer& Chisel program.

The equipment you will need for this workout will be either a bench or stability ball (if you don't have either you can use a chair for this workout) and weights or something equivalent to a weight (milk jugs/canned goods) 

If there is a move you are not sure about then you can search YouTube for it or Google is a great source for all things workout.

This workout takes less than a half hour and you do not need a ton of space to do it. Here is the link if you want to print it out.

It is called balance for a reason. Make sure to engage your core and focus on balance as opposed to the weight you are using. It doesn't have to be heavy. If you do not have good balance, that is totally OK. Just do your best. 

This is the very first workout in the Master's Hammer & Chisel program.


*if you have done this workout, share your thoughts and tips.

Hammer Plyo workout

Are you one who likes Plyo or cardio workouts? Well, here is one for you. It's a quick workout to get the heart rate up.

Here is the link if you want to print this off. This is day 2 of the Hammer & Chisel program.

The leg in & out move is done with a bench. Put your hands at the end of the bench and then jump your feet up to the bench and back down. For 30 seconds.

For the Crazy horse move, it is similar to the leg in & out but you put your feet together and instead of jumping onto the bench you jump from side to side, keeping your feet together.

If you do not have a chin up bar for the pull ups, a resistance band hooked to your door works as an alternative.

You can do this workout as a bodyweight workout but I recommend using weights where you can.


*If you have done this workout before please share your thoughts and tips.

Whole30 prepping

The time is almost here. The start of a Whole30. We want to be prepared for success. Here are some recipes for replacement pantry items and a weeks menu.

One of the things that will take down your Whole30 is the lack of taste in your food. If you did your research and read some labels, by know you will know that EVERYTHING has some sort of sugar in it. The best way to still have some condiments for your food would be to make them yourself.


Mustard is OK. It doesn't usually have sugar in it but check just in case, but Ketchup is loaded with it so here is a quick recipe for homemade.

1 can Tomato paste- there should be no sugar added 
2 tbl.sp vinegar or fresh squeezed lemon- I do 1 tbl. of both
1/4 teasp. dry mustard & Cinnamon & salt
1/3 c. Water
 1/8 teasp. Cayenne pepper- I try not to have nightshades so I leave this out
a pinch of all spice
This makes 2 cups but I usually double it because if you keep it in the fridge it should keep for awhile.


Also, salad dressings are loaded with sugar. My go to is Ranch so here is a recipe for that. I actually have gotten us to not using dressings. You can just use some Olive oil & lemon.

1 egg
1 c. olive oil
1 tbl.sp lemon juice
2 tbl.sp red wine vinegar
1 teas. salt & pepper
3/4 teas. garlic powder
1/2 C. full fat coconut milk
1/4 C. (handful) herb of your choice- I use parsley
 here's the key- blend for a minute




 Now don't forget that it is a good idea to go through your cabinets and get rid of all the stuff you will be tempted by. I know that it is hard if you are the only one in the house doing a Whole30 (been there)

If you want more recipes then hit up Pinterest because it is full of them or looking for something in particular, hit up your local whole food store. Trader Joe's is a good place and even Aldi is a good store to shop for a Whole30 just always, ALWAYS read lables.  

How to set yourself up for a Whole30

Now that you have found your WHY for doing a Whole30, the next step is to set yourself up to win. If you go into it unprepared then you will struggle so why do that? You can make this experience so much easier with a little organization. 

Let's talk the kitchen! You will be spending more time in there. I'm not going to lie, it won't be easy. If you don't like to cook than meal prep will be your friend. Also if you don't like dishes....well, sorry because you WILL be doing a lot of them. 

First things first. I bet you would be surprised what in your cupboard has sugar. When I first did a Whole30 I was shocked that you can find sugar in almost all processed foods and even seasonings have added stuff. So take a few hours to clean out the crap. Now if it's new or barely used, find someone you can give it to so as not to be wasteful.

I understand that if you are the only one in a house doing this then you may want to find a separate location for your condiments and food so you won't make a slip-up and sabotage your Whole30 without even realizing it.


Next:
Let's talk meal prep and menu planning along with shopping.

You are going to want to sit down and plan a menu for at least a week out, if not two. If you are searching around in your fridge trying to figure out what to make at the last minute you will more than likely just grab something that is off plan. With your menu planned then you can make your shopping list.

Meal prep for me is usually on Sunday just because that is my rest days from workouts. Get all you bulk stuff done like cooking your meats and then separating them and putting stuff in the freezer. Cut up all your veggies and make your salads.


Motivation and accountability

Another way to get prepared for a Whole30 would be a way to keep yourself accountable. I myself like to journal and blog but I also have a calendar where I can mark off the days. The website has a timeline that is fun to have. It kind of gives you an idea as to what to expect. I printed one off.

Slaying the sugar DEMON! Why I'm doing a Whole30

With the new year coming everyone has some resolutions that they want to make and I am no different. Mine is to slay my sugar demon. It has taken over my life again so it's that time.....here I come Whole30!!

Do you have a resolution that involves your health in some way? Do you want to eat healthier or stop drinking pop? Doing a Whole30 would help with that. It's like hitting the reset button on your body.

First things first. You need to have a solid WHY to be doing this because if is flimsy then more than likely you won't be as committed and fail. This is not something to be taken lightly. Giving up stuff you have grown an addiction to is hard so go at it with a strong, positive mind-frame.

My reason for taking on another Whole30 is to get my addiction to sugar under control. I have done 3 other Whole30's and the longer I am post-Whole30, the more I fall back to bad habits. It starts with just a little cookie and piece of pizza, followed by a pop. Then it is 2 monsters a day followed by 3 pieces of pizza twice a week.

I have been having serious issues with inflammation and getting injured when working out and that has become my life so to get rid of the inflammation that comes with bad eating habits would be wonderful. And I am dealing with chronic exhaustion. I try to find a solution with loading up on artificial stimulants but it just is making it worse.

Those would be my NSV to come from this round of Whole30. I don't even care if I lose any weight. I got that covered with my workouts I just want to feel better and I know that after my carb flu the first week or so I should feel better or I guess I should be saying that I HOPE I feel better. There is no way to tell.

I think that if you have had any thoughts like I do, if what I just said sounds like you and want to try to feel better than why not try it. It's only 30 days. You can do it!!

Dealing with DOMS

Dealing with DOMS. You may not know what on earth DOMS is or are like me and wanted to know why it kept affecting you.

Well, DOMS is, delayed onset muscle soreness and more than likely you have had to deal with it if you are in some way an athlete or just starting to workout. 

If you have, then you know that it can be very painful. I suffered quite often from DOMS so I started to look into what causes it.

According to Wikipedia DOMS is soreness caused by eccentric exercise. It is pain you will feel the onset of it after 24 hours up to 72 hours.

The old idea that DOMS is caused by build up of lactic acid has been disproved by this article. So if it's not lactic acid then what is it?

Inflammation is the culprit states this article. I feel that there is something behind this. I suffer from inflammation and have for some time and can see that being the case.

Of course you are doing some damage to your muscles and tissues also so that will cause some pain. "no pain, no gain" Is the saying, right! Well lets try to limit the pain part!

How to reduce inflammation?  

* Diet- remove foods in your diet that cause inflammation and add foods that fight it

* Take your fish oil/ omega-3 supplements

* Get plenty of rest and de-stress often

* Excersize, try to stay active. The longer you sit the harder it is on your body


I hope this gave you some ideas on how to help with DOMS and if you have any helpful hints, please leave me a comment.

3 week review of Hammer & Chisel

Have you ever done a program that you just were unsure of? One that you could do the moves OK but there just was nothing great to keep you wanting more?

Well that is what I have been feeling with this Hammer & Chisel program. I am doing fine with the moves all be it some of them are more difficult than others.

 Being out in my garage gym the jumping around has really taken a toll on my heel so if you are going into this program with an injury be cautious of it because it may get worse.

So far this program is great for your legs. That is a plus, but I feel like I'm still having to do my regular weight routine on top of it. I was hoping to find it did a good job on it's own. 

I can see where it would work for people who have never done a weight routine before. it gets you use to using weights.


What are the pros?

* It is a workout you can do at home
*  It doesn't require a lot of weight or equipment
* Can be done in a half hour or less


What are the cons?

* I find the voices to be annoying (I'm weird!)
* It could use more weights on some


I also have to point out that if you are like me and find it hard to do a program that the voices of the trainers annoy you , then this is not for you. Not only are they hard to follow the man seems to have an undertone of....well...I hate to say it because it sounds so weird but it sounds kind of sexual. Like you know when your talking to someone and there is double entendres. 

That is kind of how my husband and I interpret it. Now we may be completely miss reading it or just taking it the wrong way but for me it makes it harder to workout. 

We have 5 more weeks to go so I will be doing another review when we complete it.


*If you have done this program please leave me a comment on how you liked it. I'm interested to see what others think.

What would be best for you, Crossfit vs Weight-training?

Ever wonder the difference between Crossfit and Weight-training? Well, I wanted to know which was more effective when it came to making gains so I did a little research.

First, let's look at the differences:

* Free weights means that you either are at a gym or if you have weights at your home. You can create your own workouts and go at your own pace.

* Crossfit is usually done in a gym setting but can be done at home. You are not really able to go at your own pace because Crossfit is all about the higher intensity of it to burn calories. Mostly Crossfit has workouts preset for the day called MOD.



* Free weight work doesn't usually require or include cardio. If you do too much cardio and don't eat a good diet then you can burn up your gains.

* Crossfit is a mix between cardio and weights at a higher intensity. It builds stamina.



* Free weights are good for building muscle mass and looking pumped.

* Crossfit is more about being physically fit all around not just having muscle mass.

Those are just a few of the examples that I could find. Here are a few articles that you could read and see what other people think about the differences of Crossfit and Weight-Training.

# http://howtomanguide.com this one makes fun of Crossfit.

# http://www.livestrong.com

# https://www.healthambition.com

Why I failed at coaching for Beachbody

I wanted to share my journey to try and become a Beachbody coach. I thought that maybe it would help anyone out there who is still on the fence about whether to join or not.

Now I'm not going to bash the company because I do enjoy some of their workouts and am currently doing the Masters Hammer & Chisel so it's not a negative post.

I'm going to start off with saying that I only gave it a few months for me to decide that this wasn't going to work. Some people may think that I just didn't give it enough time and that is OK to have that opinion. I didn't need anymore time then that because of the stress that i felt I wasn't going to drag it out.

So when someone approaches you and asks if you would be a perfect coach. You are so positive and uplifting. Take that as a compliment because it is. It means they have been studying you and like what they see. Also know that there will be a catch if they belong to Beachbody. I'm not saying that is a bad thing, just be warned.


Who knows what an introvert is??

Opposite of extrovert. A person who is energized by spending time alone. Often found in their homes, libraries, quiet parks that not many people know about, or other secluded places, introverts like to think and be alone. 

 This definition isn't complete. Introverts can be socially awkward and find reaching out to people difficult. Putting your personal life on display may be a challenge.

If any of this applies to you then you might have the same thoughts I had when someone said I'd be a great coach. I kept to myself for a reason. The response I got was "it is all done via the internet so it's great for introverts"

I want to reiterate that this being said to me in no way makes this person wrong. I actually have grown very fond of my upline and will continue to be her friend even after my coaching days are over.

But know, that if you are an Introvert then it may be difficult for you. You are asked to put your personal life on display for everyone. That right there was so hard for me. And then inviting everyone in took courage. I felt comfortable with my little circle that I had and I was asked to expand on it.

I understand that you need to do that in order to expand your reach but it brought me stress. "what if I offend these people, what if they don't want to hear what I have to say?" Those are just a couple of thoughts I had.

Then having to invite people to buy challenge packs brought on such anxiety that I had to throw in the towel because I couldn't continue to do something that I would dread. I was not made to be in network marketing. I am so for people doing whatever they feel like with their lives and who am I to say they should try this product.


My Positives 

The few months that I tried it I do have to say that reading Personal development (which they encourage) did help me to feel a little bit more comfortable putting my life out there for the world to see. I has helped me to reach out to total strangers just a bit easier (not that i do it often)


*I hope this post has helped!

Working Your Core

Have you ever just been inspired to create something and share it with the world? I created an Ab workout circuit and wanted to share it. It's a mix of Yoga and tradition core moves.

4 moves each and after the third go back and repeat the circuit. I recommend 3 times through but do what works for you. Here is the link to print it if you would like https://www.canva.com/design

Now this one is for alternate days so as to not use the same muscles every time. It is set up the same way with 4 moves and 3 rounds. Here is the link to print it out if you would like https://www.canva.com/design


I would say do a Mon-Tues/ Thurs-Fri or even a Mon-Wed-Fri-Sat. Whatever fits with your schedule.

Remember that Ab's are made in the kitchen so stick to a healthy diet while doing this and don't give up if you don't have a six pack in a week. It takes time and work.

The Magic of Thinking Big

I am sharing my thoughts on the book The Magic of Thinking Big written by David J. Schwartz

I bought this book because it was recommended to me because I am currently trying this whole Network Marketing thing and you really have to put yourself out there and have thick skin...which I do NOT!

Now I'm not saying that you need to be in Network Marketing to read this book, this book has wonderful  ideas and tips for everyday people who have no interest in big business. If you just want some ideas on having a better conversation or healthier relationships, you will want to read this book.

The author of this book has filled it with real life everyday examples of situations that most people can relate to and that helps to put his ideas into perspective. Sometimes it is easy to learn something when it is in laymen terms...at least for me anyway.

This is just one example of the wonderful advice and tips you will find in this book. I had my pen and highlighter out and was taking notes in case I couldn't find the spot again in the book. I think this will be one that I will re-read many times.


* FAVORITE QUOTE:
Upgrade your thinking, think like important people do!

22 Minute Hard Corps Review

I just finished up the challenge pack of 22 Minute Hard Corps and thought that I would share in case anyone out there was curious about what it's like before taking the plunge.

I had never even heard of Beachbody or Shakeology before 8 weeks ago. Someone sent me a DM on Instagram about how inspired they were by me and how would I like to try this program. I just happened to be getting bored with my current program so I figured why not.


WHAT DO YOU GET?

* you receive 2 DVD's that have the programs on them plus and extra DVD for partner work.
* a calendar with the program all laid out as to what workout you do what day.
* a meal plan and recipes book.
* measurement tracker.
* portion control containers.

** mine came with a sandbag but mine was a special challenge pack. I'm not sure that comes with them all

The program is well organized. The calendar is so easy to follow. You will do cardio every other day and resistance training alternating. As the weeks goon the workouts get more difficult but there is always modifier to follow if it gets too hard.

You will be doing your workout along with Veterans from all service ranks which is why the name. It is coached by Tony Horton who is very animated so sometimes I did find myself laughing while working out.

WHAT DID I GAIN?

I myself didn't lose any weight or inches but I did gain all sorts of strength. I am able to do push ups and started coming close to pull ups. My ability to do burpees without getting sick was increased so I'm OK with not losing weight. Sometimes it's not about weight.

Bike Computer Cycling App

Bike Computer, an amazing app that cares for you!

Check out why Bike Computer is better than any other cycling app

Bike Computer is the most advanced free mobile application for cyclists.

Bike Computer application has several characteristics that stand out from the rest. We suggest to first download the application and test its functionality and its simple and minimalist design, so you can see the difference.

The Android version can be found HERE Android: http://bit.ly/2eRxQ72

The iOS version is  HERE: http://apple.co/2e1tOak

Here is a link to their website: http://www.bikecomputer.co/

Overcoming Fears

How do you overcome a fear that is so intense that you feel it to your core?


I am going to share how I have slowly tried to overcome my fear of heights and hopefully, some of the things that worked for me will maybe work for you.

Some people say to show fear shows that you are weak. I think that is a harmful saying. A fear isn't always something you can control, but you can try to overcome it.

My fear of heights has been overwhelming in the past but there are things in my life I would like to accomplish so I need to work towards conquering it.

1. Identify the fear and where it stems from
Knowing the reason you have said fear will help you to examine why it has such a hold on you.

2. Come to terms with what gave you the fear
If you have identified that a fear stems from a traumatic incident in your past then really getting to the core of that and moving past it will give you the courage to try and let go of said fear.

3. Starting slow
I will use heights as an example. You shouldn't rush out and climb the biggest hill and look over the edge but maybe just find some stairs that seem more than you would usually climb and go as far as you can.

4. Set a GOAL
Goals are wonderful to have when working out a fear. It gives you perspective and accountability.
That goal doesn't have to be the top dog at first. Set little ones working up to what it is you really want. Remember that "Rome wasn't built in a day"

5. Continue to grow
As you set out to conquer your goals. Always take the time to look back at how you let go of the reason you had that fear. Be proud of yourself for how far you have come. Share with people and let them be supportive.

Having a positive attitude always helps to conquer fears. Once you get to that big goal you set for yourself you may have to pep talk your way through it and it is nice to have a support team also.

Once you have accomplished that goal, keep going! That fear may always be a small voice in the back of your mind but if you don't let it stop you then it won't win.



*What fear have you overcome? How did you accomplish it?

Are Abs really made in the kitchen?

If you are anything like me, you workout till the cows come home but the stomach area does not budge.

The plan is to figure out why that is and how to correct it. I created a Pinterest board to help me get some pointers together and also a way to share with others who have the same problem. 

WHAT OTHERS SAY

Jen @thefithousewife.com talks about the same topic in this post. She has had 3 kids and shares how she was able to see her abs again. Clean eating is the way she suggests to go.

Keith @fitmole.org has a different opinion than Jen as you will see in this post. He feels that it is all about doing the right workouts to build those muscles.

Charlene Johnson shared this post about the 80/20 rule. She supports that abs are made in the kitchen. She recommends a way to track that you are not taking in more than you are burning.

DOES THIS MAKE SENSE?

This is where I am torn. I have done the clean eating and have had no change in my midsection. I also have been working out consistently for months and still look the same in the stomach. So where do we go from here?

Well, like Antranick says in his post, we be patient!! This weight didn't get put on overnight so why would it come off that fast.

PLAN OF ATTACK 

1. Install MyFitnessPal app to keep track of the calories going in.

2. Use Garmin/Fitbit to track calories burned.

3. No processed food.

4. Plenty of water/ no pop!

5. Continue workouts but don't stress if they don't work overnight.

* Do you have any suggestions or favorite trick to a six-pack?

AB Challenge

Here we go again! I have created a two week AB challenge on my facebook group and I know that without some healthy eating this is not going to be a magic make over but It will help a little and it will at least get you into the habit of working your abdominal area.

Go to facebook.com/lmlittelldsm and ask to be added to the group if you would like to make friends and join the challenge. Also here it is for you to print off without having to join the facebook group.

2 leg moves for strong truncks

They are everywhere these days. Those big glutes and strong legs are splashed all over social media. Are you proud of the work you do on your legs or do you need some guidance? 

There are many great moves that you can do to get your "trunks" in strong shape. I am going to touch on 2 of them. These should be staples in your routine.

1. Squats!

I touched on what squats are good for in my blog post "Squats, what are they good for" but I want to have this move out front and center because it is a multi-dimensional move. There are so many ways to incorporate a squat into your leg day routine.

Front squat, Knee squat, Sitting squat, One-legged squat.....I could go on but I think you get the point. Squats can be done with heavy weight or with no weight.

What does the squat help? Well other than working all the muscle groups in your legs they help build your core and improve balance. You should be doing some form of squats twice a week.

2. Deadlifts

Now some people may think that deadlifts are just for power lifters or professional body builders...but you would be wrong. Anyone can do deadlifts and you do not need a barbell, you can use dumbbells or kettlebells, whatever you have available. 

There is also a few varieties of deadlift. You can do sumo, Romanian, stiff leg. Find what works best for you.

Those are the two staple moves that I think should be included in every leg day!! 

If you have some other suggestions please feel free to share.

Go for NO review

Ok, so I have started in the company Beachbody as a coach and they are really big on personal development and I need all the help I can get so I have stocked up on books and want to share some things that I learned.

The premise of this book is that a man gets a chance to meet his future self. That future self is very successful salesperson who is going to show him what his life could be if he made some changes.

The book is only 74 pages so there is no reason to not get this book finished in a day if not then two. 



Who is this book for?

This book is not just for salespeople. You do not have to be a door to door salesman to want to read this book. This book is for anyone who has a message to share with the world. You could be in telemarketing, online sales or work in a department store. You could be in charge of a charity or run a gym. This book is for anyone!!



What would you do if you hit your head and got a chance to meet your future self? Would you fight the whole experience, thinking that it was just a dream or would you embrace the experience and soak up all the information you can?

That is what the main character does. He watches and listens to his future self in hopes of taking this information back with him when he comes too. He knows that he wants to one day be this person.

Are you willing to be told No over and over again? Are you willing to put yourself out there wholeheartedly and basically sell yourself and have someone say No to you. When I say selling yourself, that is what being a salesperson is to me. I feel like I have to truly think the product is worth putting myself on the line and want everyone else to feel the love for a product like I do.

That is the point that this future self says. No is the way to get to the Yes! If you don't like being told No and you take it personally than putting yourself out there in whatever capacity that you are in, then you may be facing failure.


Should you read this book?

Yes, you should read this book and then share it! If you are in a position of authority of any kind then share this book with people under you or above you for that matter.