20 Minute Blast the Monday Blues Workout

I really wanted to video this workout for you guys, but was having technical difficulties.  The sunlight did not want to cooperate with me.  Anyway I was feeling stressed and cranky today so I decided to do a quick workout to get my endorphins pumping and boost my mood, and guess what?  It worked!!  Here's what I did...


Circuit 1
Barbell Deadlifts (use dumbbells if you have them) 40 seconds
Butt Kicks  20 seconds

Circuit 2
Bicep Curls  40 seconds
Step Ups on a folding hair  20 seconds

Circuit 3
Squat step outs (https://youtu.be/63BT8mygwu0)  40 seconds
Side shuffles (5 to right, then 5 to left keep switching until time is up)  20 seconds

Circuit 4
Upright Rows  40 seconds
Squats with kettle bell swing (could use 1 dumbbell instead)  20 seconds


Complete each circuit 4 times, do as many reps as you can during the time given.  Move fast to get your heart rate up, but remember to keep good form :)

I always use my Gymboss timer when I do timed intervals, you can get your here:
www.livewellgymboss.com

Holidays

The other day I posted a question on my Facebook page (Facebook.com/livewellbefit) and was surprised by the answers I got. The question was...during the holidays do u splurge or do you try to stick with your meal plan?  90% of the people that responded said they splurge, the other 10% said they try to choose healthy options even at holiday dinners.

 

I would fall into the 10% category.  Here are some of my own tips I use to stay on track when the holidays are in full swing.

 

1.  The day of a party I stick to my meal plan. Don't skip meals and try to save calories. This is like giving yourself an excuse to over indulge. So if you have a business lunch, eat your morning meals go to lunch and then make sure you get your evening meals in. Something goes for a dinner event. By skipping meals you are actually slowing your metabolism, not a good thing.

 

2. Stay hydrated. Holiday party's usually equal holiday cocktails. Egg nog...Yum! I always make sure to drink plenty of water during the day if I plan on going to a party in the evening.  Alcohol is dehydrating.  Have you ever noticed that you feel thirsty while you are drinking alcohol? This is especially true when you drink wine. Having a mixed drink like cranberry and vodka is a little better because the juice adds some hydration.  The best thing to do if you are indulging is to drink a glass of water in between each alcoholic drink.

 

3. I only eat what I REALLY want. I pass on food that I can have anytime and pick the food that I only eat around the holidays. For example, I make peanut butter pie at least 4 times a year for special occasions but my Grandmother only makes pumpkin pie once a year I like both but I would rather splurge on the pumpkin pie. I can have peanut butter pie another time.

 

I hope these tips help. There are plenty of other ways to survive the holidays without gaining 10lbs but these are the tips I use year round to stay on track and still enjoy social gatherings.

 

Smile.

Jamie Lynn

 

Treadmill Workout 2

Here's a workout to do on the treadmill that burns a ton of calories. 

Warm up for 3-5 mins walking at 0% incline 2.5 -3 mph

Increase incline to 3%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 5%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 8%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph


Increase incline to 3%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 5%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 8%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Cool down 3-5 mins walking at 0% incline 2.5 -3 mph

New Month, New Start.

So how are those New Years resolutions coming along?  By now more than half of those who set weight loss resolutions have already given up.  Why?  Well in most cases its because they set goals but didn't take the time to build a plan.  Think about it, you wouldn't jump in your car and drive to another state with out directions. Sure you would most likely get to your destination but your going to waste a lot of time taking wrong turns.  Successful weight loss and maintenance requires a plan.  Not just a meal and/or exercise plan but a game plan for how you are going to handle all of the challenges and obstacles that are guaranteed to show up.

For me it wasn't until I did my first bikini prep diet that I realized how important this game plan is.  Anytime you decide that you are going to change your habits you have to accept that you will be around many people who didn't change and that's ok.  Just know how you are going to handle difficult situations, such as going to a birthday party.  Here's where your game comes in. Before you get there decide... are you going to indulge in party food but cut your portion sizes?  Are you going to bring your own healthy food?  Are you going to let yourself eat whatever you want and get back on your plan for the next meal?  None of these are wrong, as long as you plan ahead and stick to it.

I hope this helps you reach your goal.  If you would like help creating a personal "game plan" I do offer private coaching sessions.

Good Luck!
Jamie

www.livewellbefitcoach.com

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Lean Legs Workout

Can't get to the gym but still want to get a workout it?  Try this workout I created to tighten up the booty and your legs. 

Equipment needed: water, timer or phone and a step or stairs. Optional a set of dumbbells.

You are going to perform each exercise for 45 seconds, then rest for 15 seconds. Complete 3 sets of each exercise before moving to the next.  


1. Body weight squat or dumbbell squat

2. Single leg step ups (with or with out weights)
    Do 1 side for 45 seconds, rest 15 seconds then complete on the other side. Do each leg 3 times!

3. Curtsy lunges alternating legs.

4. Toe taps on step

5. Booty flutter kicks (on the floor or on a stability ball)

6. Elbow plank
    Hold for 45 seconds, 15 seconds rest.  Repeat 3 x

Being Fit is a Lifestyle

Due to a neck injury (I have a pinched nerve at T1)I am forced to take it easy for a few days.  If you are lucky enough to have met me in person you know that is not an easy task for me.  I like to work out and enjoy it, lying around is like torture to me.  Plus if someone tells me I can’t do something it makes me want to do it even more.  Anyway…I am feeling better, it is not as painful as it was 3 days ago.  It is getting better every day; I was actually able to sleep pretty good last night.
So what does a fitness junkie do while resting? Homework.  I have spent a lot of time researching new recipes, writing new workout routines, creating some new ads for Live Well, Be Fit updating my blog  and much more.
My point is…even though I can’t go to the gym and kick my trash fitness is still a huge part of my life.  Being fit and having a strong healthy body is a lifestyle.  If you can’t workout today because you are sick or have an injury find something else to do that is good for your body.  Try getting a massage, taking a bath with some great oils, or cook yourself a healthy meal to give body the nutrients to get better.  Doing this will make you feel better, and help you survive recovery time.
Remember to BE FIT, you must LIVE WELL!
Your Coach,
Jamie Lynn

What is holding you back?

Being in the fitness industry I see failure a lot. Everyone starts out on their journey full of energy, hope and drive. But more often than not that energy and drive fades and that journey becomes a battle. Why?? Is it because you set the bar to high? NO! Are you just destined to fail? Absolutely not!

Let me share a scenario I encounter often.

Most clients come to me with the basic knowledge that diet and exercise is the key to weight loss. So they hire me and work out a few hours a week and start eating better. Some will even follow a meal plan. A few weeks go by and they feel great. They are able to train harder. Their clothes fit better. The scale drops a few pounds. Awesome! Then a few more weeks go by and I notice a shift in energy. My client is struggling to make it to their appointments, when they do train they are struggling to get through the exercises. What happened? Everyone’s reasons are different but in general the client “gave up”. It’s no longer fun to work out, it feels like a chore. You’re craving junk food and feel deprived. And to top it off the scale hasn’t budged in weeks. So you assume there must be something wrong with your body. Sound familiar?

Most people fail for these reasons.

1. You didn’t give yourself enough time.

In a world of instant gratification it’s hard not to want to see results immediately. But it takes time, patience and sometimes even failure before we reach our goals.

2. You weren’t prepared to handle the challenges.

You need a support system. A friend, a spouse or anyone who supports you and has a positive outlook. Then you have to use them when a challenge arises.

3. Your heart just wasn’t in it.

You have to “BELIEVE IT TO ACCHIEVE IT”.



Hope this helps you to achieve your biggest goal. For more info or to set up a private consultation please email me at jamielynn@livewellbefitcoach.com.

Treadmill "Quickie" Workout

Here's a quick calorie torching workout.
5 minute warm up:
Treadmill incline 1%, 3.5 -4.0 mph

Then repeat the following circuits 3 times for a 30 minute workout.
    1.       Hill walking:
              Treadmill incline 10%, 3.0 mph for 3 minutes
    Jump off treadmill.
    2.     Jump/Skip rope:
             2 minutes.

No treadmill?  No excuses, try jogging in place for the hill walking for 3 minutes and jump rope for 2 minutes.

Snow Day...No Excuses Workout

This is the workout I did to make the best of being stuck home due to the snow storm.  I did supersets combining weight training with cardio.

Snow day 

3 min warm up

Chin Ups
Squat with front kicks

Alternating bicep curls
Box jumps

Reverse curl &press
Side to side skips

Dips
Criss cross jumps

Kickbacks
High side knees

Overhead extension
Spider-Man's

Stretching 

click hear my vlog:

http://youtu.be/LIVe-KozsWs