How do you train?

Are you the type of person who feels like they have no follow through?
Is it easy for you to find excuses to get out of workouts if someone isn't there to tell you "you have to do it"? Do some of those excuses involve not wanting to have to go on this journey alone?

Or are you the type that doesn't want someone else in charge of your workout? Do you like the mental challenge of proving to yourself that you have the will power to do something without anyone telling you to?

Sometimes when you start on a new journey it can be hard to stick with it, especially if you do not see results right away or it turns out to be harder than you anticipated. I've listed a few ways you can tell whether you should enlist the help of a coach or you can do it on your own. 

You might want a trainer if?

1. If you are new to fitness and worried that you will injure yourself then maybe you should look into getting a personal trainer.

2. If you feel like there is just no way that you would follow through with going to the gym or doing your at home workout at least 5 days a week then maybe you should get a personal trainer.

3. If you just do not want to try and come up with a workout routine and meal plan to follow. You would rather have someone else do it for you then you might want to get a personal trainer.

You can probably go it alone if?

1. I am the type of person that has control issues. I like to be in charge of what it is I'm going to do in my workout and the type of meals I'm going to eat. If you're like that than you will probably have no issues going it alone.

2. And by going it alone it doesn't have to mean that you have to be alone. You can go to the gym with friends just focus on what you need to get done first.

3. Or you can offer to help your friends or family members with organizing some sort of routine for them or have them do yours.

If you get bored easily and like to switch things up on a whim then you might like to go it alone.

* Do you have a trainer or workout alone?

How to keep track of your progress

Do you like to keep track of the progress you are making with your workouts? How much more weight you lifted than last week or what moves were harder than others. Does it inspire you to do better or just seem like to much work?

I have come to like tracking my progress and seeing the difference so I thought I would share some ways that are good to see how far you have come and what needs some work.

First lets talk about the good old fashion pen to paper like the picture above. This is like scrap-booking to me. I can make it as plain or as pretty as I want it. I sometimes have a harder time with this. It takes away time from the workout to write everything down and my brain will forget how much weight I lifted two sets ago if I'm really into the work and not focused on weight. This is called a one track mind.

If I do it this way then on a Sunday I will make sure to have all the days filled out first and add whatever fun stuff I want so that way when the day comes all I need to add is the total weight.

This is a fun option if you like things pretty and really Who DOESN'T.



Another option to help track your fitness goals would be an app. If you open the Playstore or whatever it is that Apple uses and there you will find so many apps that it is hard to find the right one. My husband and I have installed and uninstalled so many that we lost track. So trust me when I say that the JEFIT app is a wonderful app for keeping track of your fitness.

It lets you pick from a stock workout or you can customize it. It follows along with you and counts down your rest time too. All you have to do is add in the weight and reps and hit GO. I Highly recommend this app.

Snapshot of the Home screen for JEFIT app

I have found that if you are doing a workout routine on bodybuilding.com and you want to keep track of your progress they give you both options as I showed above.

You can printout a paper copy of the workout and write in your weight and reps or most of the routines now come with an app to help track your progress.

Whichever way feels best and easiest for you to keep track of your workouts is what I recommend. Being able to see your progress in numbers and not just what you see in the mirror or on the scale helps to keep you motivated towards your goals.


*How do you track your progress?

5 tips to inspire you to do a Whole30

Do you want to reset your body? Have you heard of the Whole30? It is a way of eating that cuts out all the crap! I am starting my third round and wanted to put all these tips out there for anyone who is just starting their first.

My first Whole30 was extreme fatigue and withdraws. I had put on 20 lbs in the 3 years I had been with my hubby and it was some serious cookie addition going on. So that was the reason for my carb flu. Who knew there was such a thing. I had no way to deal with it. I just suffered through.


Tip 1.
If you start to suffer from the carb flu, First: take a deep breath and know that this to shall pass. Second: hydrate, hydrate, hydrate. I didn't follow this the first round because I hated water so I was having a problem with the transition, but by round two I was a water pro and made sure to have plenty. For me the first time I had "Sparkling"  water I was like, WTH is this crazy stuff! It's trying to be pop, but it's NOT. Water helps with the headaches.


Tip 2.
Find your reason for doing this challenge because they use the word challenge for a reason. You will find this as a common tip for a reason, because it's true! If you have to, write it down every where. I made fun quotes to post all over my house. Put them on your fridge, on your bathroom mirror, the computer screen and your closet. Any where were you spend time looking at things have a fun post- it for motivation. I changed mine out every week.


Tip 3.
This is another one you will hear A LOT! Preparation is a MUST. You need to take the time to sit down on like a Wednesday, or whatever day during the week that works for you, and make a menu. 
If you have your menu ready, then you have a grocery list and go shopping on a Friday or Saturday. Then you are ready for prep day on Sunday. 
I usually start my Whole30 on a Sunday. I do my first prep on Saturday so that I can have a chill first day. The other 3 weeks it's on a Sunday. 

Those days may not work for everyone but the prep is a must. If you don't have at least 2 options in the fridge to just throw in the oven, on the stove or in the microwave....you will most likely cave for something easy and most likely processed.


Tip 4.
Have support. I din't have anyone doing it with me but my hubby was supportive and ate whatever it was that I was eating while he was home. It would've been funner I think to have someone doing it with me so they can understand the ups and downs. 
Someone who you can share recipes with and maybe even take turns doing prep meals. I wish I had that. Cooking and cleaning 24/7/30 gets to be a lot for just one person.
 I know that it's common place for some people, but I started this journey as a microwave queen. Pull the box out of the freezer and wallah your done. That doesn't happen with this challenge. 


Tip 5.
Learn to forgive, YOURSELF! You will feel like giving up and have some negative thoughts. Just let it go and move on. You will think "is this really worth it" I am hear to say YES. 
I didn't have any of the typical NSV lots of people talk about, like clear skin, better energy and lose clothes, but that's OK. I tried to remember it was my journey and not anyone else's. If you loose weight than great, if you don't, that's still great. You just made it 30 days training your body to not need unhealthy foods and that's a BIG deal. You should be proud of yourself.

Extra Tip:
I didn't have that much energy the first couple weeks, with either one, but I did find that just a nice little walk felt great. It doesn't have to be an extreme workout. If all you can manage is a 10 minute walk around the block, then I highly suggest you do it.

Working out with an exercise ball

Do you have an exercise/stability ball at home or have you thought about investing in one? Do you see them at the gym and wonder what they are used for?

When you are mostly working out with weights you don't normally think that a stability ball would be a piece of equipment that you would need but I want to show you a few ways that it's a cheap alternative and a good thing to have around.


I have a stability ball in my home gym and at first I wasn't quit sure what to do with it other than crunches, so it sat in the corner taking up space until I started doing moves that you would use a big, expensive piece of equipment for at the gym.

Here are some examples of ways to use a stability ball in place of specific equipment


Hamstring curl:

Most gyms have machines that help target the hamstring area like the seaated hamstring machine or the prone machine, which you lay on your belly to use or even a leg rpess machine helps to target the hamstrings. If you do not have axcess to a gym or these machines, then guess what....use a stability ball. It not only works the hamstrings but you need to engage your core for this move.

Lay down on the floor, on your back. Put your ankles on the ball, lift up your butt and with your ankles, pull the ball towards your butt and then push it back out. Repeat as much as you feel comfortable with. It does take balance.

Back extensions:

This is also a move that you mostly see epople at the gym using a certain piece of equipment for. It's typically called a Roman Chair and if you are like me and workout at home then you can do back extensions on a stability ball.

Start by laying on the ball with your lower stomach/hip area, extend your legs out behind you and if you are a beginner you can brace your feet against a wall for balance. Then with the same motion as a sit-up, move your upper body up and down as many reps as you feel comfortable with.

Tricep dips:

This one is great for anyone who hates their flabby arms (ME,ME,and ME) Dips are mentioned in my blog post about arm workouts because they are a must.

So, sit on your ball and place your hands down on the ball roughly towards your hip area. Then extend yourself outward so you look like a chair kind of, when you feel balance then lower yourself down and push back up with your triceps. Now be careful not to lower to far to avoid an injury.
Repeat until you feel fatiged.

Those are just a few of the workouts that replace a machine but there are so many other things you can do with a stability ball. If you search the web or YouTube I'm sure you could even find a video to follow along to, to help you get going.


*What is your favorite move with a stability ball?

Can vegetarians get enough protein?

If you are into fitness then you are aware that protein consumption is a big thing. Protein helps your muscles recover and grow.

There are so many different ways that you can get your daily recommended amount of protein.

                          Picking the right protein powder



What are some ways to get protein in your diet?

The first thing that pops in my mind would be chicken, it has 24 grams per 3 oz servings. Then what comes out of a chicken....eggs! I have never seen a meal plan that does not have eggs on it in some form or another.

Steak ranks up there with chicken at 23 grams per 3 oz serving and steak is pretty yummy, if I do say so myself.

You can also get a good amount of protein from pork chops and seafood. All of this sounds wonderful to me because I follow the keto/Atkins diet so I have no problem getting my protein intake where it needs to be.

How do vegetarians get their protein?

I had to look this up to be sure because I do no think that I would be able to pull off being a vegetarian.

Apparently soy is high on that list. All things that are soy based have great protein numbers.

There is also of course the standard staple in most peoples cupboards...the protein shake. But you would either do water or a nut milk because dairy is out for the vegetarian. Which is how I drink mine. I think milk is to processed and love a coconut milk.

Nuts and beans are another way to get your protein for vegetarians. I love almonds and they are good for any diet that you may be on, just do not over indulge. I personally think that beans are nasty but more power to those that eat them because I know they are good for you.



So, either way you choose to feed your workouts, you have no excuse not be getting enough protein.


* What is your favorite protein staple?