Frustration

When beginning a work out, you will become frustrated several times throughout.  It is hard to make time for the new workout and the confidence fads along with the drive to continue.  It is important to know that it takes time for your body to look and feel the way you want and make it a lifelong routine.

1, Weigh yourself once a week and chart your weight.  Don't however be to hard on yourself. You will begin to notice differences over time.  Also be aware that you may not lose too many pounds right away.

2. Measure yourself in the chest, arms, legs, butt, hips and stomach area once a week.  I find that this shows the most change.  This is the area that will start to make your clothes big on you and also start to motivate you to continue.

3. Eat healthy!  I cannot stress enough how important it is to eat healthy.  I find making a plan for the week of what I am actually going to eat including snacks.  This not only keeps my grocery bill down but also is easier to follow.

4. Cheat occasionally.  Many times people do not follow their programs because they think they can't cheat at all. Sometimes you will just not feel up to exercising or you want that ice cream. Go for it but make sure it's reasonable and a serving size.  My cheat is to have one miniature Hershey everyday! I find that when I have my one miniature Hershey, I don't crave anything else.

5. Exercise program.  Choose a program that works for you.  I have tried PIYO, Cize and 21 Day Fix.  Although they are all amazing! I get bored too so I rotate them to change it up.
If your interested let me know at http://www.teambeachbody.com/dolphie
 You can do it to!        http://www.teambeachbody.com/dolphie

Eating healthy

Eating healthy doesn't have to be strenuous or even expensive.  When thinking of your meals, planning is the most important.  Planning helps you to stay focused and to not feel overwhelmed.

I will share some tips that I use when I am eating healthy.

1. Create a meal calendar start with a weekly one and then a monthly if feeling overwhelmed.  I find when I create my meal calendar which I do for the month, then I only buy what is needed and I tend to stick to it.  I try to stick to balancing my meal plan with 2 protein, 4 fruits/vegetables, 1 fat, and 1 oils.

2. Make a list of what to buy and do not deviate from it.
Be honest with yourself about what you are willing to eat and not eat.  Don't write it down if you know you don't like it.  For instance, I can't stand cottage cheese so I substitute it for something else instead of forcing myself to eat it.

3. It's okay to cheat.  I usually have one cheat a day. I plan my cheat in late afternoon that way I can still burn it off and not feel guilty.  It also takes the cravings away.

4. Measure and weight yourself once a week. I measure myself which is so important because sometimes the pounds seem like they are not coming off.  However in reality your body is losing inches and by measuring yourself you can see the positive results.

5. Time.  Give yourself a month before quitting.  If after a month you really gave it everything and you still are not happy find another routine or schedule.  I find after a month, I either really like it or hate it.  I will still have results.

6. Don't try to be the expert.  An exercise program of any kind takes time. Don't beat yourself up, it takes time to feel comfortable and get good at something.  Don't be afraid to do the modifications and work your body up to the expert.  There are many exercises that I will never be able to do like a push up,  I am okay with it and just learn to do them on my knees.  I still try to do one before going to my knees to build endurance but also don't beat myself up over it.

If your interested let me know at http://www.teambeachbody.com/dolphie
 You can do it to!        http://www.teambeachbody.com/dolphie


Breakfast - cereal with fruit
Snack 1 - carrots with hummus
Lunch - Shakeology
Snack 2 - trail mix
Dinner - Pasta primavera

Making healthy decisions

This week I have been dedicated to making healthier decisions.  I have been reworking my meals and what I take in.  I find that when I meal plan, it makes things actually easier and more productive.  Although eating healthier can be more expensive, I find that with the meal planning it actually makes my grocery list longer however much less expensive because I am buying with a purpose.  It also makes my food waste less in addition because I am actually eating the foods I am buying and not hungry.

I find the key to keeping hunger at bay is to snack.  I was always a snacker however now I snack with a purpose.  I set my day meal's to make sure I am eating every two hours which helps boost my metabolism.  I try to have my Shakeology in the morning right after my workout to benefit and replenish essential vitamins I might have sweated out.  Today, after my workout, I had my Shakeology.  Then for my mid morning snack I had fruit.  For lunch, I enjoyed a Spinach, Parmesan salad with Strawberries.  For my mid afternoon snack, I will have cranraisins & nuts.  Finally for dinner, I will make Quinoa, green beans and a side salad.

I understand making the difficult decisions can be tricky however when you do the breakdown between Starbucks and Shakeology it is a no brainer.

Starbucks                                                  Shakeology Cafe Latte
Sugar 17 grams                                          Sugar 7 grams
fat 7 grams                                                  fat 2 grams
calories 190                                                 calories 150

If your interested let me know at http://www.teambeachbody.com/dolphie
 You can do it to!        http://www.teambeachbody.com/dolphie

Holiday Blues

With the holidays sometimes it can get discouraging because our bodies are not where we envision them to be.  However it is a wonderful time to start anew and begin a new workout regimen. If you are already in a regimen then try a new workout to liven and interest yourself again.
I myself will begin Cize by Beachbody.  I can't wait to try it.  It combines dancing and workout together.  It looks like it is a ton of fun!  I have completed the squat challenge and may even redo it because beach weather is right around the corner and I want my legs and butt to look good in my bathing suit.
If your interested let me know at http://www.teambeachbody.com/dolphie

 You can do it to!http://www.teambeachbody.com/dolphie

30 Day Challenge

Become motivated with encouraging yourself and believing you can!  Start with something small and increase as you go along.  One great way to feel confident and successful is by challenging yourself to a 30 day challenge.  If 30 days is too much too handle, then start with a 10 day challenge.  The important thing is that you are taking a step into a healthy direction.  I bet that after that 10 day challenge you will pursue it more because your body will begin to feel amazing.  You will begin to feel energized and healthy!

I am taking a break from Piyo  to do a 30 day challenge.  I decided to pause Piyo to challenge myself to trying something different.  I don't imagine I will stop Piyo because I do enjoy it very much.  I wanted to try a challenge because the holidays are approaching as we all know and many times it can be challenging to balance workouts with life.  It is important to remember to change things up to work with your schedule and how you are feeling.

30 Day Challenge
Start with Day 1            20 Jumping Jacks, 10 Sit ups, 10 squats, 5 push ups
Day 2                            20 High kicks, 10 second planks, 10 lunges, 5 push up

Alternate day 1 and 2 with a rest every 3 day.  After rest period increase kicks and Jacks by 5, sit ups, squats, lunges & planks by 2,  and push ups by 1

If your interested let me know at http://www.teambeachbody.com/dolphie

 You can do it to!
http://www.teambeachbody.com/dolphie