Playing catch-up.

Happy Monday lovelies! My posts have been all over the place lately, because I haven’t really felt like talking about a lot of things, but I’m ready to talk now and catch you up with what’s been going on in my crazy mind. Bear with me here.

  • I am working with a wonderful group of 5 ladies in a fitness challenge group. We’re working together to get our bodies ready for summer, develop a new healthy lifestyle, and make some good food choices. I just adore them, and it makes me so happy day after day to hear about their progress and do what I can to help them along the way. It helps me, too, to stay accountable! Even though I might not have all the answers all the time, it’s nice to use my knowledge and experience to help other girls love their bodies and themselves.

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  • I am cutting down my nannying hours and focusing more on my personal training career. I am really lucky to have played trial-and-error with all the jobs under the sun and found what I love to do so soon. I love children and I love fitness. If I can build up my fitness career over the next few years, I will be able to train on my own time, make my own schedule, and love life. Making your own schedule is the best. I highly recommend you get a job where you can do this if possible Smile with tongue out I want to open up a fitness studio that includes child-care so moms can come and bring the kids with no problem. First though, I need money.

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  • I am still working really hard to try to get a job with Ellen! I e-mail her every day and have been making a bunch of random YouTube videos saying why I should move to California and do it. But now after going up north for the week, I honestly can’t decide if I should move up north to the country (which would probably be great for me) or to Los Angeles to have my dream career. I guess for now I have to just keep my options open and cross that bridge when the opportunity comes up. All I know is that I want to move away from where I am currently living. I need a big change.

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  • I am so super pumped for all my summer TV shows to start up. Is that lame? Yeah. Oh well; I accept that. So You Think You Can Dance, The Bachelorette, and Pretty Little Liars all start up within the next couple of weeks. I smile just thinking about it. It’s the little things.

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  • I would give just about anything to go back to college lately. I complained about it so much while I was there, but thinking back on it, I had the best time of my life. I really regret not taking some of the opportunities I had and wish I could go back and make different choices. I am not one to listen to slow music; typically I am a pop or upbeat country kinda girl, but I am all about the stuff that makes you think lately. Why? I have no idea. But if I could rewind my life 2 years and really think about the long-term consequences of my actions, I think I would have made some different decisions. Actually, I know it. So for any of you who are in college, live it up and enjoy every minute. The real world sucks at first.

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  • Ever since before I went up north, I have been craving my workouts like crazy. I go nuts if I don’t exercise, but that can be from 10 minutes to 2 hours. I just like to get my body moving and am starting to realize that when I do a ton of different exercises it keeps me from getting bored and keeps me motivated. Lately I really like long walks with my mom in the morning and yoga before bed at night. I also have been doing a lot of Tone It Up strength-training and incline runs. Then I like to throw DVD’s in there once in a while. I am all over the place.

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  • I ordered my first ever Pressed Juicery cleanse! I will be starting it on Thursday and doing a full review of just about every little detail I can think of. I understand that there are mixed reviews on juice cleanses, but I have always wanted to try one, so why the hell not? I am so excited to see what all the buzz is about. Maybe I will like it, maybe not. I want to know for myself though instead of hearing opinions from others. I tried my first juice from Pressed Juicery when I was in Los Angeles and loved it, so I’m sure the juices won’t be an issue for me. It will be not being able to have wine :x You think I’m kidding, but I’m not. I gotta stop my bad habits!

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  • I actually have plans this week with a lot of friends, and I am really excited! I am starting to put myself out there again and do what I want and not really care/think about what others say. I’m over doing what I am supposed to do. I am just freaking over it. People can judge me all they want, but I’ve always been the type of person that just wants to be happy with myself. It doesn’t necessarily matter to me what other people think of me. I feel like as long as you love yourself and treat yourself well, you’re doing something right. Or as Jillian Michaels says, “As long as you’re not a total dick, you’re doing pretty good in life.”

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  • My sisters and I bought tickets to go see the Jonas Brothers in July. Score. Now if anyone wants to take me to see Justin Timberlake, my summer would be set. Speaking of summer, I really miss summer breaks like they were in high school. It was actually a break! Now summer is just another time when you have beautiful weather, but have to go to work anyway. Cool.

Whew. That was a lot. Sorry! Hopefully you are all doing fantastic. Start this week out on the right foot. Smile

“Tough times are like physical exercise. You may not like it while you are doing it, but tomorrow you will be stronger because of it.”

Tone It Up 2013 Bikini Series

I just have to share how excited I am for this!

BIKINI-SERIES-Tone-It-Up-Bikini-Series

Since I discovered these girls back in July 2012, I have only grown to love them more and more with everything they continue to produce. They are so dedicated to what they do and are getting to live their passion; everyone’s dream, right? They are extremely good at what they do and work really hard at making women feel comfortable with their bodies and have a fun journey along the way. Yesterday they launched their 3rd annual Bikini Series, and you better believe I signed up immediately!

Basically what it involves is signing up via their website, following what they say to do each day for exercise, eating “lean, clean, and green,” and checking in on social networks to keep yourself accountable and win prizes. This is a huge form of motivation for me. Since I am a personal trainer and work with quite a few different people, the last thing I want to do is make up a fitness plan for myself, too. I would much rather have someone tell me what to do! Check out their website for more information if you are interested, or submit your question in the comments below Smile

Last year the grand prize winners of the challenge got a trip to California to hang out with Karena and Katrina! I swear you guys, if that is the prize again, I will win. They are basically leading my dream life. If I was doing this whole fitness thing for The Ellen Show, it would be my exact dream life. I am not a big competitor at all; I can usually care less if I win a prize, find some money on the ground, or am given a present. I’m just not a huge stuff fan! But this would be something that I know would be great for me, so fingers crossed it’s an option! I know I could learn a ton from Karena and Katrina and want to thank them for everything they have given me in the past few months. I am determined to really get on board with the program this time. No more giving up!

A big part of the first day is also to journal intentions for the next 8 weeks that the series will run. By June 21 I will:

  • Buy a bikini that I am completely comfortable in
  • Tone up my arms that have lost some muscle in the past few months
  • Get rid of the extra weight in my stomach that has also come on in the last few months
  • Be happy in my body and not make excuses to constantly stay home because of it
  • Work out 6 days a week/1 hr. a day
  • Focus on eating whole foods and less of the packaged crap
  • Have made progress towards living in California/working for Ellen!

For any of my other health and fitness professionals out there, you know how easy it is to get so involved in your clients that you forget about taking care of yourself. I have definitely fallen into that rut lately, and I want someone to kick me out of it! So if any of you are interested in joining this challenge/lifestyle as well, I would absolutely love that Smile 

And also, if anyone is interested in learning more about the nutrition plan these girls developed, let me know and I would be more than happy to do a post about it.

What is one goal you have for yourself to reach before summer?

A couple of cool thoughts & my first challenge group woot woot!

What a creative title-maker I am. I know you’re jealous. It’s okay. I forgive you. Speaking of forgiveness, that’s what I taught my Sunday School kiddos about yesterday and one little girl said, “I forgive my brother for when he smacks my back really hard and leaves a red handprint, but I actually think it’s really cool to have a hand on my back.” LOL. Cool kid.

Anyway, I’ve had a couple of thoughts that I wanted to share with you all regarding this blog. I will number them, because my brain has way too many thoughts running around and I might get really anxious if I try to type them out in a professional manner:

  1. I’m really excited to say this for some weird reason: I have not been being fully myself with you guys. I will be the first to admit that I have tried to make myself seem like a different person in a bunch of little ways over the course of this blog. Why do I think I need to make it seem like I am this epitomy of a perfect person and have these happy days and blah blah blah? Like, no. Just no. I’m not going to pretend anymore. I want to use the tone of voice in my typing I use in everyday life. I want to tell you guys what really goes on in my life and quit with the preachy self-help crap I’ve been projecting lately.
  2. My posts might change up a little bit from advice and issues and all that deep stuff to just about my life and my days, because I think that’s fun to read about and you might, too. Yes, no? I hope you say yes, because it’s happening whether you like it or not.
  3. I really don’t like planning out my posts. I’ve been trying to use a blog calendar for a month or so now, and I just think it sucks. I plan out these posts at the beginning of the week and then feel like I need to stick with that. No thank you. I’m a spontaneous gal (note the sarcasm) and you’re about to see that. Boom. Not really. But that’s okay.
  4. I am taking lots more pictures. I am so over the fact of people judging me for taking pictures of food or myself or random things or even writing this blog. They are mean people if they care and they can just go away. And I know I suck, because there are no pictures in this post, but I’m too lazy right now to go get my camera. Oops.
  5. I am also done planning out my workouts. I feel too tied down to them and just want to do what I feel like doing. Is that too much to ask for?
  6. I’m quitting pretending like I need to give up sugar or processed food or any of those wonderful things. I love them. Sure, I really could lose about 10 pounds right now, but I like gummy bears and brownies too much to do that by eating a completely clean diet. I’ll figure it out. In the meantime, I will eat the king size box of sour patch kids and all the bags of mini gummy bears Luke and I bought for our LA trip in ONLY 2 MORE SLEEPS!

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Also, I am super proud to announce that I’m hosting my very first challenge group! Yes, it’s through Beachbody, but it’s really just through me. And I’m pretty cool. So we would have fun and I want you to join me! It’s all done from home and online, and I know ya’ll are on your computers all the time so you really just have no excuses now Smile Here’s the details and I really, really want you to contact me with questions either in the comments or at [email protected] please!

It’s a month-long fitness challenge starting on May 1 called the SPRING BODY CONFIDENCE CHALLENGE. We will work out, eat clean, and keep each other motivated for 30 days!

So here’s the details. BeachBody is the company that developed p90x, Insanity, Turbofire, all that kinda stuff. I already know that you guys are into health and fitness and constant improvement, so I think this challenge group would really help you get awesome results! I want everyone in the group (only 6-8 people) to see results, so in fairness I have to keep it to the first few people that commit to buying a challenge pack from me, since more people want in the group than I can handle!

Okay, so you’re probably like, what the hell is a challenge pack? It’s comprised of 3 things that most people need for max results:

1. Your choice of a NEW fitness program DVD set.

2. A 30-Day club membership for custom meal planning and workout tracking.

3. Shakeology! You can totally do this for only the month of our challenge and cancel after the first month if you don’t want it after that. I can help you do this, no problem Smile

Plus, by being a part of this, we will have our own Facebook group for daily accountability and support. This is ALL done online and everyone just does their best at home!

The “challenge pack” price depends on what program you choose, but they are HUGE savings when you buy the DVD & shakeology together.

Since you probably don’t know what shakeology is, here’s a quick video describing what it is:

http://www.teambeachbody.com/showcase/-/bcp/16664447001

I drink the chocolate vegan meal replacement daily and it has done wonders for my skin, nails, hunger levels, and it tastes like a freaking milkshake.

These are the two main programs that I would recommend for most of you, but I would love to talk with you more individually to find out your exact goals to decide which program (there’s so many to choose from!) would give you the best results for what you’re looking for.

Here’s a Turbo video:

http://www.teambeachbody.com/showcase/-/bcp/104548402001

This is actually the program I’m doing right now! I LOVE it. Tons of cardio and kickboxing and sweating…I feel lighter the second I’m done.

Here’s an Insanity video:

http://www.teambeachbody.com/showcase/-/bcp/45375625001

This one TOTALLY focuses on toning up and just building overall muscle so you burn more calories in your everyday life!

I need this accountability too and am super pumped to start. You’d have to be one of the first to order from me before I close the group. Let me know as soon as you order (if you decide to!), so I can make sure it went through before I close the group!

Here’s the link to my personal website where you order: http://beachbodycoach.com/esuite/home/allisonhayes. If you want me to walk you through the steps, I am more than happy to do that!

If you’re still thinking, let me know and I can hold your spot for a couple of days. Thank you SO much for considering doing this, and I really hope you join me so we can do something fun together that we’re all interested in! <3 <3

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Wow, that was so long! If you’re still reading that, you’re a champ. Here’s a quote, because I can’t have a Monday without a quote, no matter how long the post is:

It is very important, especially while you are young, to love something with your whole being – a tree, an animal, your teacher, your parent – for then you will find out for yourself what it is to be without conflict, without fear. – J. Krishnamurti

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Do you have any questions about my challenge?? Email me at [email protected] if so Smile <3

Get Your Stretch & Organize On.

Not at the same time though. Smile with tongue out

I am constantly sore. I’m one of those people that is limping around like an old man, clutching my shoulder, and cracking my hips multiple times a day. I have a problem. So you know what I do? I stretch, a lot. Here’s a simple routine I put together that is great to do first thing in the morning and last thing before you go to bed at night to get all the kinks out. Obviously complete each stretch on both sides.

10 minute anytime stretch:

  • Arm cross-overs (hold 30 sec. each side)

  • Wide legged reach down (hold 1 min.); grasp elbows and hang if it’s more comfortable for you

  • Standing side stretch (hold 30 sec. each side); keep shoulders down and reach OVER, not up

  • Warrior 2 (hold 30 sec. each side); keep knee over heel, not toe

  • Child’s post (hold 1 min.)

  • Downward dog (hold 1 min.)

  • Sitting side stretch (hold 30 sec. each side); keep your chest open

  • Sitting middle stretch (hold 1 min.); keep your back flat

  • Back-bend (hold 1 min.)

  • Cat/cow (move through poses for 1 min.)

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Now, I want to talk about Melissa’s challenge for a minute. Check out the post for the full details, but I’m choosing to organize 8 little areas of my life. Here’s what I’m planning on doing:

  1. Go through every single item of clothing you have. Get rid of stuff that you really don’t need/want.
  2. Clean out your car.
  3. Organize your Pinterest boards better and delete dead/unused pins.
  4. Go through your blog reader. Add/delete accordingly.
  5. Create a password/username document to keep track of all your online logins.
  6. Complete or start a project you’ve been neglecting (apartment shopping).
  7. Create something that will help you stay organized (new app).
  8. Create a functional recipe binder or box to locate frequently used recipes easier.

I can’t wait to get started on this! Thanks for coming up with the awesome idea Melissa Smile

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Sorry my posts have been a bit random and sporadic lately. I’ve had a lot going on and a lot on my mind and have really been trying to focus on my in-person relationships. Things should go back to normal after my LA trip next week!

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Last but not least, make sure you check out my post from yesterday to enter the Natural Vitality giveaway!

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What’s your favorite stretch? What is the area in your life you most need to organize? My favorite stretch is pyramid pose and I definitely most need to organize my mind.

Spice Up Your Life, Week 7

I am so happy right now. It’s super early on Saturday morning, no one else in my house is awake, and I’m drinking coffee from my Keurig that I can make literally without even getting out of bed. I have a really busy day, but busy with good things:

  • 8:30 am: yoga class
  • 9:45 am: going out to breakfast with Luke
  • 11:15 am – 1:15 pm: training a couple of clients
  • 2:00 pm – 4:00 pm: church Easter party for the kids
  • 4:00 pm: going somewhere new & fun with Luke!

I’m not necessarily happy because of my day filled with good stuff, but because of a couple realizations I’ve had over the last few days. (1) I am 100% positive, without a doubt, that having kids and working in the fitness industry is what I am supposed to do with my life. (2) I work better with a schedule, hence why I made up a generic exercise schedule that I can mix and match and alter a little bit every week. (3) Living on my own is going to solve a lot of the problems I’ve been having lately; this will be happening sooner than I thought…..*hint hint* (4) 17 days from right now I will be on my way to Los Angeles with my wonderful boyfriend!

I also realized that I did a great job at my challenge from last week of creating a sacred space. I started out the week doing Deepak Chopra’s meditation challenge, but got bored of it after a few days. Instead, I turned to doing some Tara Stiles meditation routines each morning. Typically the night before I will pull up a couple of her videos (7-ish minutes each) on my iPad so they are easily accessible to me in the morning. I wake up, drink my coffee and read a few blogs, do my routines, and then get ready for the day. It really gives me a solid mindset for the day. I love it. Anyway, I just ranted about really boring parts of my life. My bad. Where I was heading with this…..

My sacred space is the floor in my room. Yeah, I’m weird. Over it. I love rolling my yoga mat out between my bed and the window and being able to see just a little bit of light through the cracks in my blinds each morning. I love foam rolling. I love laying on my stomach while on my computer. I am always on the floor! So, there’s a little random tidbit about my life. Don’t judge me Smile with tongue out Did you find a “sacred space” for yourself?

Moving on to this week’s challenge!

84. Plan and prepare a seduction dinner.

LOL. That’s all I have to say about that. This book, I swear. It’s got some weird challenges in here. But definitely things that will put us out of our comfort zones! Once again, I’m going to switch around this challenge a bit and say to just simply make dinner for someone! I know that personally I have fallen into this pattern of just kinda eating what is in front of me. I snack like there’s no tomorrow and am just really impatient when it comes to food. I miss cooking and need to get back into it. Once again, will be a lot easier when I get my own place….very, very soon! More details coming soon Smile

This video from Jenna Marbles pretty much describes my eating habits lately perfectly:

“I don’t just eat the popcorn; I EAT the popcorn.” LOL. Yes! I adore her.

Here’s what I’m going to do this week for the challenge:”

  • Have a serious Whole Foods/Trader Joe’s grocery shopping experience on Thursday. And my goal for this trip? Only buy what is on my list. We shall see how that goes.
  • Make a good meal for Luke! What do ya want babe? Better let me know now or you know it’s gonna be some “healthy crap you don’t like.” Smile
  • Make actual meals for myself. I’m super good at assembling things, but really bad at actually incorporating them into one dish. Practice makes perfect.

Who are you going to have a good meal with this week??

Spice Up Your Life, Week 5

Last week I talked about conquering a fear. I was planning on running 6 miles without stopping. Did that happen? No. No way. Instead I ran 3 miles twice with a break in the middle for about 10 minutes of strength training. So I suppose I didn’t exactly succeed with that one, but I certainly pushed myself out of my comfort zone and did something I was terrified of. I really dislike running, but I want to love it. I don’t want to look like a dying animal after 2 miles anymore. I actually quite enjoy it outside, but don’t live in an area where it’s easy to do that. Frustration up the max.

I did have something really scary happen this week that I got through, so thank goodness for that. I tend to get myself worked up over things for nothing; definitely need to work on that!

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Goal for this week:

53. Tell Someone to Screw Off.

Well that’s not very nice, now is it?! I do think it’s essential once in a while (okay, at least once a day) though. I guess what I think ya’ll should do this week is to do what YOU want. Not what you think you should or what others think you should, but what you feel deep down in your heart is right for you in that moment. We get too caught up in “society” and the norms that we forget about what is really important to us.

So I challenge you to say no. I have a huge problem with that, so this week is gonna be difficult for me. Any time anyone tries to make plans with me, I say yes. I make time. I make time for anything and everything and leave no time for myself. So if someone asks me to go to coffee and all I really want is to stay home and watch the season finale of The Bachelor? No. If I’m asked to babysit and I already had plans that I don’t want to cancel? No. If I’m “supposed” to run my errands, get my cleaning done, and play catch-up and all I really want is to take a nap? No. I’m exhausting myself and I know it.

We need to all work on not being so nice! I know that sounds terrible, but it’s true. I have been listening to the Jillian Michaels podcasts continuously since I discovered them. She stresses in every single one to find the underlying problem that is causing you discomfort or unhappiness and get rid of it. Nip the problem in the source and fix it right there, rather than trying to take baby steps to figure out what’s bugging you. No. You know what the issues is. We usually just don’t want to admit it. She stresses to want to change. You have to have a reason for what you’re doing (or not doing) to succeed. I swear, I am in love with that woman. She’s brilliant. She says stuff we all already know, but never think of in a moment of conflict.

Okay, so this has turned into a total rant. Oops. Back to the challenge: telling someone no. Here’s what I’m going to do this week:

  • not making conversation just for the sake of making conversation and ending up being really awkward
  • no commitments other than what is already on my calendar for the week
  • giving myself 2 full hours to call potential PT clients
  • spending at least one night with Luke with no technology

I need to learn to say no in like, every aspect of my life. I feel like a child!

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On a random note, I got the Whole Foods salad bar TWICE this week. I am so darn happy about that lil fact right there. However, my wallet is not. Oh well. I want to live inside Whole Foods and people watch and drink their wine all day long please.

On another random note, I had a lemon Chobani for the first time yesterday. My new favorite flavor, by far. Even better when you add banana, berries, and roasted flaxseed. Yum yum yum.

lemon cho

On an even more random note, this is totally me this week.

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Kay bye! <3

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Are you going to tell someone no this week?!

Spice Up Your Life, Week 4

Let’s just take a moment to appreciate the fact that it’s a Friday night at 9:30 p.m. and I’m home, drinking wine in bed, typing a blog post. Some people call that pathetic or boring, but I call it happiness. I am so freaking content right now. Let me be people. Sorry that I’m not a typical 21 year old, out partying, blowing all my money, and getting wasted. Sorry that I would rather be in the comfort of my own bed with no pants or makeup on and my $10 jug (yes, I mean jug; it’s huge) of Cabernet. If this post is all over the place, bear with me. I’ve got a lot on my mind.

Yesterday rocked my socks off. Literally. A 7-month old pulled my socks off. I babysat for two new families and in turn fell in love with 3 new children. Total, I was with the kiddies for 10 hours. Whew! Then Luke and I went out for a super nice dinner, where I ordered like a 5 year old and got minestrone soup and Caesar salad, light on the dressing. But I did get a significant amount of wine, which made me seem a bit more my age. Luke wasn’t any better. He gets penne with meat sauce anywhere we go. Oh well. If it ain’t broke, don’t fix it.

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Last week I challenged ya’ll to read a classic book. I got Wuthering Heights on my kindle, got through approximately 26% of it (my kindle said), and shut it down. I can’t stand it. I just cannot get into it. Oh well. I tried. That’s all I have to say on that. Anyone have more success than me?

We’re going big this week.

49. Conquer a fear.

Here’s a list of my biggest fears:

  • throwing up
  • police officers
  • someone breaking into my house
  • a child I babysit choking
  • my wallet being stolen, more importantly my planner being stolen
  • locking myself out of my car
  • flying in airplanes
  • butterflies (don’t laugh, they’re creepy as hell)

My goal this week has nothing to do with any of them. My goal is to run 6 miles without stopping. I know, I know. To most of you that’s nothing, but it’s huge for me. I am more than capable of doing it, but I always second guess myself and tell myself I need a walking break or to hop on the sides to get a drink of water. All I want is me and the treadmill (my only choice right now Sad smile) and 6 miles. The end. I need to prove to myself that I can do it. I’m hoping to bust this out on Sunday. Keep your fingers crossed for me!

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I have a pretty big post coming tomorrow if I can be balls-y enough to post it. Stay tuned friends.

Any big goals for this week? Are you going to conquer a fear?

Surprise!

We’ve all been there. We have all been in that position where things just aren’t clicking the way they’re supposed to. In the cliché words of John Mayer, “your body is a wonderland,” and you should treat it as such. I know, I know. Easier said than done, yeah? I have found from research and personal experience that it really helps to have a goal that you’re striving towards. Even more important is to make this goal public, in order to hold yourself accountable!

Want to know my goal?

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Yup, this is happening. Now I am certainly not aiming to be a muscle-woman, but I would like to feel confident about my body in a bikini. What better way to do that than to force myself to prance around a stage in front of hundreds of people? I gotta get out of my comfort zone and challenge myself. I’ve been telling myself I’m finally going to get in shape every day for the past year. “That day” never comes. I’m ready for a change.

I am trying to get a friend of mine to train for and compete in the competition with me, just to make things more fun and lighthearted. I am not going into this with any expectations to win anything or have a life changing moment where I want to become a bodybuilder. We (hopefully!) will be competing in the “Ms. Bikini” competition, which is the most low-key event Fitness Universe offers. It basically involves being fit, toned, confident, and dedicated. I know I can do it if I set my mind to it.

Check out this video for footage of two of my favorite girls, Karena and Katrina, competing in the competition a few years ago. They are the ones who inspired me (hopefully us!) to do this. So thank you.

Now as you can probably guess, this is going to involve quite a bit of lifestyle changes. As many of you know, I am hoping to start my own online health coaching business. I’ve had some ideas floating around in my head for a while now, this “plan” being one of them. I’m going to create a healthy plan to prepare for a fitness competition, in hopes of helping women in the future train for such an event if they wish. This is just one of many things I’ll be working on towards my website in the upcoming months.

Want to know the best part? You can participate in this program even if you’re not interested in the slightest in doing a fitness competition! Let’s say you want to clean up your diet. This plan works. Let’s say you want a set workout schedule. This plan works. Let’s say you need consistency in all areas of your life. This plan works.

I am an AFPA certified personal trainer and nutritionist, but all opinions are my own. Always consult with your doctor before making any huge lifestyle changes. This is just my well-thought through plan of how I am going to prepare my body to be in the best shape of my life.

Ready to get started? I am!

The competition is approximately 17-ish weeks away. We’re going to use the next 5 days (Tuesday-Saturday, or whatever day you’re starting this on) to ease ourselves into some new habits and to make subtle changes that will eventually become habits. Then we will have 16 weeks of “the plan” and another 5 day turbo-boost to get ready for the competition (or whatever you’re preparing for; life perhaps ;) ?). Think of the first and last 5 days as a warm-up and a cool-down: necessary for a successful workout! Also necessary for a successful, healthy lifestyle.

So finally after all my rambling, I present to you the rules for The 16-Week Fit Body Plan.

1. Drink 100 oz. of water each day. Water flushes toxins from your body and allows your internal organs to perform at their highest capability. I like to use a 16 oz. water bottle and fill it up 6-7 times each day. Trust me, it’s more than possible.

2. Complete 3-4 cardio sessions and 2-3 strength training sessions each week. I’ll be giving plenty of options for these workouts along the way, so no worries. I know that I have a crazy schedule, so I’m providing lots of flexibility with your workouts so you have no excuse not to do them. Aim for 5 intense workouts, 1 “easy” workout, and 1 rest day.

3. Start and end with tea. Green tea in the morning gives you a metabolism boost. Decaffeinated tea at night helps you sleep. A high metabolism = more calories burnt. Relaxing, warm, herbal tea = better sleep. It’s a win, win. Enough said.

4. Get off your butt! Aim for 12,500 steps each day. An easy way to track this is to buy a watch with a pedometer on it, or even get a cheap clip on pedometer from Target. Walking definitely counts as exercise. It’s important (especially if you have a sedentary job) to get the blood flowing and the heart pumping multiple times throughout the day. Walking allows you to do this without breaking a sweat and having to shower in the middle of the day. Because really, who on earth wants to do that?

5. Stretch. We will be very active in these next few months. Stretching allows the muscles to release any pent-up energy you may have in order to prevent injury, not to mention giving you that long, lean look I know I am definitely striving towards. I highly suggest investing in a foam roller.

6. Read a book. Or take up any hobby you wish, that doesn’t involve exercise. It’s very important to not get too caught up in one thing, in order to avoid burnout. I advise you to indulge in something you love, such as reading, writing, playing an instrument, volunteering, meditating, or baking. Something that is just for you and allows your body time to recuperate from the stress we will be putting on it.

7. Grab a friend! Everything is better when you can do it with someone else. I’m praying I can get one of my friends to join me on this journey. I’m hoping some of you will play along, too!

8. Eat the greens. And the blues. And the purples. And the reds. And the yellows. You get the picture. Eat your colors. But the natural colors. Not those nasty artificial ones. I suppose what I mean by this rule is to eat your fruits and veggies. Plain and simple. No one ever said they gained weight from eating an apple.

9. Avoid the whites. If a food is white or in white packaging, it probably shouldn’t be going in your mouth. Except for eggs. And if you can think of anything else, let me know. Check nutrition labels always, and avoid processed foods at every opportunity. Let’s go back to the basics for a few months, shall we?

10. Keep track. I use my iPad to schedule out my daily workouts for the week on Sundays. I also use an app to record the foods I eat, but I do NOT count calories. No counting calories here; just focusing on eating the good stuff. Writing (or typing) things down helps you to visualize exactly what you got going on and what’s working for you and what needs to be changed.

So there you have it! Super simple rules. Probably stuff you already knew, but it’s nice to see it again. Print those out and stick them on your mirror. Make copies. Give them to your friends. Put one in your car. Get it tattooed. Okay, don’t do that last one. Bottom line is to remember these guidelines at all times. Don’t beat yourself up if you slip up. Just take a deep breath and start over immediately. Do NOT wait until tomorrow. In the words of Sweet Brown, “Ain’t nobody got time for that!” Please watch this link if you haven’t seen it already.

Tomorrow morning (early!) I will be posting the schedule for the next 5 days. No preparations necessary, just yourself and some dedication!

On a totally different note, I’m looking into buying a heart rate monitor. Any suggestions??

And of course since it’s Monday, I’ll leave you with one of my favorite quotes:

You have to shut out all the noise and remember it’s your thoughts that matter. –Lady Gaga

Spice Up Your Life, Week 2

Ready for a new challenge?!

happy babies

Last week we talked about de-cluttering your life and living with less. Here’s the progress I made:

  • I took everything out of all the cabinets in my bathroom and only put the things that I actually use back in. I literally threw out a full garbage bag of stuff. I was going to take a picture, and then I was embarrassed.
  • I went through all my magazines sitting in the corner of my room and ripped out the recipes and workouts I wanted and recycled the rest. I also went through all the stuff I already had ripped out and tossed anything I’m not interested in. Everything is in its’ own little place now and super easy to find.
  • I looked at every piece of clothing I own and used the guideline from the last post to donate, toss, and store them accordingly.
  • I looked at all the books I’ve accumulated over the years and donated one’s I don’t plan on reading again to the Salvation Army.

It definitely feels great to get rid of all those unnecessary things that I certainly don’t need in my life!

doing the happy dance

This week’s challenge is……

71. Try High-Stakes Gambling

Happy Amy

HAHA! Let’s alter this one a bit, shall we? Instead of heading to a casino and blowing all our money or betting your savings account at blackjack, let’s drop this down to a bit of a smaller scale so we don’t ruin our lives. I am challenging YOU (and me!) to go out and buy a lottery ticket. I am also challenging you to buy one for a friend or family member! Can you imagine the amazing-ness if you bought a $1 lottery ticket for your mom and she won a significant amount of money? Pure joy. Plus, if we all partake in this, someone is bound to win SOMETHING! And then we’ll all be super happy (and jealous) for you. I’ll be crossing my fingers that you all win thousands of dollars. Smile

Steve Carell wink point

Since that’s a really easy challenge, I’m giving you one more this week!:

45. Ask Someone Out

happy dance

The book obviously means this in a lovey-dovey way, but I’m challenging you to ask ANYONE out. Whether it’s a co-worker you’ve talked to a couple times, a best friend you’ve lost touch with, your significant other, or your grandma, I want you to reach out to someone in your life and ask them to do something with you. It can be as simple as asking someone that works in your office to grab a coffee on your lunch break or asking your boyfriend or girlfriend to go on a surprise day trip with you. I just want you to take the initiative to do something you wouldn’t usually do and make someone feel great about themselves in turn.

Here are a few excuses the book gives as to why people are afraid to ask other people out:

  • I’m too shy.
  • I’m afraid of rejection.
  • I lack confidence.
  • I’m afraid of rejection.
  • I feel too pushy.
  • I’m afraid of rejection.

Notice a pattern? Don’t let fear keep you from doing something that could turn out to be wonderful. This is a very small risk in the grand scheme of life, but small risks lead up to something huge!

Fangirling 8

Here’s what I am going to do this week:

  • Buy a lottery ticket for myself and for Luke (babe, if you’re reading this act surprised).
  • Ask my friend and old college roommate Audrey to go see Identity Thief with me (again, if you’re reading this act surprised).

Good luck!!

 

What was your progress on the challenges from last week? What are you planning to do this week with your new challenges? Be specific!

Spice Up Your Life, Week 1

How many of you just thought of the Spice Girls right there?

spice girls

That’s okay, I did, too. Was anyone’ else’s Favorite Baby? My neighbor and I used to fight about who got to be her when we would play Spice Girls when we were little. Oh the days….. Don’t you wish it was still acceptable to “play” with your friends without being creepy? Just me? Okay.

idiotwhy

Let’s talk about really spicing up your life. About a year ago I bought a book called The List by Gail Belsky. I bought it in serious hopes that I would work my way through the whole thing and have a totally exciting, exhilarating life and have all my dreams come true. That didn’t exactly happen. The tag-line for this book is, “100 ways to shake up your life.” I need some shaking up in my life. I’ve really settled into a routine: babysitting, exercising, personal training, TV watching, and hanging out with Luke. Besides running occasional errands, that’s just about all I do. I need something more. So here’s my challenge:

Every Saturday for the next 100 weeks (that’s like, 2 years! I guess I’m going to be blogging forever….) I’m going to post a goal from the book. I’m going to do this goal that week, and I’m hoping some of you will join in and do it with me! These are definitely going to be putting me out of my comfort zone, and I would prefer not to be alone Smile with tongue out

Ready for the first one?? What I’m going to do is just open the book each week to a random page. I’m going to be posting the number that it is in this post, just so I can keep track of which one’s we’ve done already. This is the face I make when someone expects me to remember something that happened more than 5 minutes ago if I don’t have it written down. It’s basically impossible.

sassy

93. Live With Less

This one could not have come at a more perfect time! This week we’re going to organize and donate. A quote from this goal says, “Maybe if you got rid of the baggage, you could figure out exactly what is important to you.” I love that. I believe that we hold onto things that we don’t need, just because it’s safe.

Here’s what I challenge you to do this week:

  • Go through your clothes and make 4 piles: keep, store, donate, toss. In the keep pile goes things you wear on a regular rotation. In the store pile goes things you haven’t worn in a very long time, but don’t want to get rid of. Put these clothes in a safe place out of sight for 6 months. If you haven’t wanted to wear any of these clothes or took them out of storage after this time, get rid of them. In the donate pile goes things that don’t fit you or that you don’t think you will wear again. Take them to the Salvation Army and help out a good cause! In the toss pile goes anything that is super worn out or has holes in it.
  • Go through your magazines. If you’re anything like me, you have TONS of magazines you have accumulated over the years piled up in the corner. Take a quick flip through these when you have a few hours free one night while you’re watching your shows. Rip out recipes, workouts, hairstyles, makeup tips, etc. that you may use in the future, and recycle the rest of the magazine. I have a couple of folders in a backpack in my closet that hold my recipes, workouts, style tips, etc. that I can easily pull out when I want them.
  • CLEAN OUT YOUR CAR. Luke and I did this the other weekend, and I feel like a whole new person. Laugh all you want. It changes your life and makes you feel like a bada$$.
  • Go through all the papers you have thrown in your junk drawer and get rid of anything you don’t need any more. Chances are, you don’t need most of it.
  • Throw out any makeup you don’t use anymore or that is old.
  • Biggest challenge of all: Stop making mindless purchases. I am known for buying something, “just because.” We have enough stuff in this world. If it isn’t essential, you don’t need it. Sure, splurge on what you want once in a while, but save your hard-earned money! Save up for a fun trip or to get ahead on your retirement account. You’ll feel better than if you bought the cute sweater “just because” it was on sale.

What I’m going to do this week:

  • Do the first challenge with my clothes! I have WAY too many and seriously need to do something about it.
  • Take everything out of the drawers and cabinets in my bathroom and only put back in what I actually use.
  • Organize my recipe and workout binders into something more manageable.
  • Donate old books to my local library.

 

So next week, let’s all recap what we did and look forward to a new challenge! I think this is a really good way to have a focus for your week and remember that it’s important to do things that make yourself happy. You need to take you time. I’m telling you from someone with OCD that organization and cleanliness really does improve your mood and productivity levels. It helps you to remain more focused and sane. It even lowers stress levels. So what are you waiting for? Tackle that closet Smile with tongue out

swagga

I hate when people get on my case for liking things organized and a certain way. I also hate when people tell me what to do about important life decisions. It’s my life friends, get over it. BUT, I do love when people make little decisions for me, like where to go out to eat or what movie to watch. That rocks.

hell

With that being said, do what makes YOU happy this week. Ignore anyone who tries to tell you otherwise.

 

Are you going to join me in this challenge?

Please say yes so I don’t look like a fool and have to do it alone Smile