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

 

Change of Plans :)

So after a few weeks of debating with my inner self, I have decided not to compete in the May 30 show.  I have had several life changes in the last few weeks that have and will continue to put strain on my contest prep.  The most challenging is the new job that I will be starting in 1 week.  The job itself is going to be awesome but the 9 weeks of training are is going to be a challenge and take up a lot of my time.  I will be sitting in an office from 8-4:30, then of course I will be rushing home to my 3 kids to get homework done, dinner made and just general household chores all of this will leave little time to get my workouts in.  Anyone who has gone through contest prep knows you have to be diligent with your workouts and prep workouts are long you have to dedicate a good 2 hours daily.  So could I get it all in??  Probably, but it would require me to either get up very early or stay up very late or maybe even both.  I fear that I will be come exhausted and miserable from the lack of sleep and the stress of my new job and getting everything done.  I don't think it would be fair to my family because this will be a situation for them also.  So am I sad? Well yes actually I am.  I was really feeling in the zone and my body was changing nicely.  Up until this weekend I was going to keep at it and take it one day at a time, but the more I thought about it the more selfish I began to feel so I decided to step down.  So what's next??  I am going to stick to my meal plan and stay as close to my training plan as I possibly can.  I want to continue to lean out some so that when I pick a new show I wont have as much work to do.  There is actually a plus to being at the office all day...I have to eat my meals that I pack and no temptation from the kids snacks ;-)  So the dieting should actually be easier. 

Time will tell and I will share my journey as I progress through the next few weeks.  Wishing you all a very happy Spring!!!

Jamie


For training plans...
www.livewellbefitcoach.com
For the best mascara...
www.livewellbebeautiful.com'

Trigger Foods

What are trigger foods?  In short they are addictive foods that affect us both mentally and physically.  Usually they set off a pattern of bad behavior such as binge eating.  Have you ever known someone who can easily polish off a bag of candy or chips with out realizing how much they are eating until its gone?  I know I do, and being honest I've done it before many times.  That's what made me do some research, I needed to know that this was a real thing and that there are ways to avoid this cycle. 

The first thing you need to do is become aware of what you are eating.  If you find that you have cravings for certain foods, or that you binge on something you need to make a note of it.  After awhile you will notice a pattern.  For example, you know 1 or 2 french fries won't blow your diet so you decide to eat 1 just to "enjoy the taste" next thing you know a whole plate of fries is gone.  French Fries might be a trigger food for you and you should probably avoid them while following a meal plan.

Things to remember are, most trigger foods are high in fats or sugars or even both.  These chemicals set off a reaction in the brain that actually makes you crave more.  I've never met a person who binge eats celery sticks :)


To help you get started I'll share some common trigger foods.  Chocolate, cheese, ice cream, cookies, pretzels, crackers, icing, alcohol, candy, bacon, cereal, bread. 

Once you can determine your trigger foods, I would suggest removing them from your house.  If that's not possible because of other people in your house, put them all in the same cabinet or drawer and set that drawer off limits.  You should replace those trigger foods with healthy options like fruits and veggies.  Remind yourself often that removing these foods from your diet is a good thing and not punishment.  It's important to maintain a positive relationship with food even when we are struggling.  We need food to survive and to nourish our bodies to be be the best possible version of ourselves.

Hope this helps.  As always feel free to drop me a line and let me know if this post helped you, or if you have any questions :)



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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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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

Life Happens

Life Happens!

I am going on a bit of a rant today, because I am seeing the same obstacle get in the way of you reaching your weight loss goal and so many of my clients.
Don't beat yourself up because you enjoyed a social gathering.

One of life pleasures is enjoying good food and good friends. So what if you ate a bit more than you planned to, it happens.  Don't let that hinder you from reaching your goal.

What makes a dieter successful? Knowing what to do after a slip up.  Recognize that slip ups do happen and move on.  Don't dwell on it and make yourself guilty. This can lead to even more binge eating and before you know it you are back to your old eating habits.

So if this happens to you, tell yourself "today is a new day I am going to eat healthy to fuel my body, so I can be the best me I could be."  Then follow your plan and be happy for the good friends and good times you have.

Just don't make a habit of it ;-)

Your Coach,
Jamie Lynn



P.S. Don't have a plan to follow or don't know where to start.  Email me and I will create a custom plan for you.

jamielynn@livewellbefitcoach.com

The Joy of Journaling

Ok so you have probably heard it a million times before...keeping a journal can help u stay on a diet and fitness plan. It’s true. In fact, I used to be obsessed with it. About 6 years ago I was diligent in keeping a food log. I would plan all my meals the day before and then correct them if something changed as the day went along. I kept track of the serving size, the time I ate and the calories. I also keep track of my weekly weight and measurements. Eventually I got lazy; honestly it became one more chore that I had to do each day. Since then I did try it here and there, but I was never really able to get back into the groove of tracking again. Until now. For the past week I have been setting aside 10 minutes to write about my diet, exercise plan, my feelings for the day, plans for the next day... You get the point. The important thing for me is allowing myself the freedom to write whatever I want for that entry. If I have a format to follow like: 1. Meal Plan 2. Cardio 3. Weights 4. Feelings 5. Tomorrow’s plans… it feels to much like work. As long as I make an entry once a day it helps me stays on track by keeping my goals present. This really works for me; I would love it to work for you too. Give it a try for a few days then send me a message and let me know if it worked for you.

True Friends

Usually we assume our family will be the closest and most caring to us, and for some this may be true. But for most our biggest fans and closest friends start out as strangers. Today I want to share with you what a true supporter or friend is to me. If you can relate please share.

The people I hold closest to my heart are the people that understand that even though I may not call them daily or weeks may go buy before we get a chance to spend time together that I still think about them often. I don't tolerate relationships that require a certain number of interactions. For me that is an added stress to an already stressful world. Who needs more stress?

Living a healthy lifestyle is the biggest deal breaker when making and keeping friends. This was the hardest one for me in the beginning, but it taught me so much. If someone isn't supportive of the healthy lifestyle you choose, then they are not a true friend. I lost a lot of friends over the years and it’s ok because I made new friends.

Sometimes being a supportive friend is knowing when to bite your lip. Everyone needs to make their own decisions in life to grow. If someone is always telling you what you should or shouldn't do kick them to the curb.

Finally, a true friend will support you in all your crazy dreams, and will be there to pick you up if you fall. You see the most important trait of a good friend is loyalty. There is a reason a dog is called "man's best friend". You can yell and even scold a dog, then loving say his name and he will gladly come running with his tail wagging.

How to Stay Healthy During the Holidays (What I do)

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

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.