12 Days of Fitmas

🎄🎄 The countdown is ON! Join me in a free and private accountability group to Countdown to Christmas with Healthy Holiday choices, mini challenges, and simple at home workout circuits.


Starts Dec 12.

RSVP if you're in!

smile

It's Monday! Anyone else have RBF??

I figured it out guys...

Walk around with a smile on your face, you may just be a ray of sunshine for someone. And if nothing else, your smile will cheer YOU up!

My gratitude journal group concludes today and our focus of study was how to train yourself to be more grateful by a shift in mindset. I think my biggest "take away" from this mini gratitude study is that LIFE IS ONLY AS GOOD AS YOUR MINDSET. So we can be mad, or we can be happy, and the CHOICE is ours. And it IS a choice. Your choice. Because guess what, no one has a perfect life. You take your circumstances and you roll with it. You don't let those circumstances rule your happiness. YOU rule your happiness. And happiness comes from realizing the things you have going for you and being grateful for them. Happiness does not come from focusing on the have-nots or the rotten circumstance you might be enduring chronically or just in this day.

I encouraged my group to write in the gratitude journal at minimum a few times a week so as to make the "attitude of gratitude" a permanent mindset. It's not natural, it's going to take daily work, like showering! For best results, shower often!!

Limiting Beliefs

We have to get rid of limiting beliefs, and practice positive self talk! Mind over matter.

Truthfully, I don't enjoy working out. It's not my thing. Why do I do it?

1. I know I need to do it to be healthy and happy!

2. The endorphins are real and they help me in many ways.

3. And I get motivated by doing something I didn't think I was capable of!

You CAN do this. It might not be your cup of tea to sweat and grunt and work yourself, but just do it. Your body, mind, and soul will thank you! And you'll NEVER regret a workout, but you'll ALWAYS regret not doing a workout. Especially as we age...

Priorities

What can we do to be a better mom? Sheesh, probably a million things right? That's what you're thinking. That's what I would be thinking. I want to challenge you today to think about your priorities. And pick FIVE. Only five. These are your 5 priorities for this week. You get these 5 done before you do anything else. And actually, you probably won't get to anything else, and that's okay. Before you start thinking of your 5, let me elaborate... read on...

Moms, we are overstretched!!! We commit to 9 million things and we don't have the time for 9 million things! And most those things, we put before our kids... I'm guilty. I have a hard time saying "no." to other people and to myself, but it's easy to say "no" to my kids.

Check out this excerpt from the eBook "Mom Enough."

"Years ago, before this generation of mothers was even born, our society decided where children rank in the list of important things. When abortion was legalized, we wrote it into law. Children rank way below college. Below world travel. Below nightlife. Below physical tness. Below a career. In fact, children rate below your desire to sit around and pick your toes, if that is what you want to do. Below everything. Children are the last thing you should ever spend your time doing...Motherhood is not a hobby, it’s a calling. You do not collect children because you nd them cuter than stamps. You do not raise children if you can squeeze the time in. Motherhood is what God gave you time for."
OUCH!!!! What have you put before your kids?

Read on...

"Christian mothers carry their children in hostile territory. When you are in public with them, you are standing with, and defending, the objects of cultural dislike. You are publicly testifying that you value what God values, and that you refuse to value what the world values. You stand with the defenseless and in front of the needy. You represent everything that our culture hates, because you represent laying down your life for another—and laying down your life for another represents the gospel.
Our culture is afraid of death. Laying down your own life, in any way, is terrifying. Strangely, it is that fear that drives the abortion industry: fear that your dreams will die, that your future will die, and that your freedom will die. Abortion tries to escape that death by running into the arms of death.

But Christians should have a different paradigm. We should run to the cross. To death. So lay down your hopes. Lay down your future. Lay down your petty annoyances. Lay down your desire to be recognized. Lay down your fussiness at your children. Lay down your perfectly clean house. Lay down your grievances about the life you are living. Lay down the imaginary life you could have by yourself. Lay them all down.
Death to yourself is not the end of the story. We, of all people, ought to know what follows death. The Christian life is a resurrection life, a life that cannot be contained by death, a life only possible when you have been to the cross and back.
The Bible is clear about the value of children. Jesus loves them, and we are commanded to love them, to bring them up in the nurture of the Lord.

We are to imitate God and take pleasure in our children.

The Question Is How

The question here is not if you are representing the gospel, but how you are representing it. Do you give your life to your children resentfully? Do you tally everything you do for them like a loan shark tallies debts? Or do you give them life the way God gives it to us—freely?
It isn’t enough to pretend, though you might fool a few people. That person in line at the store might believe you when you plaster on a fake smile, but your children won’t. They know exactly where they stand with you. They know the things that you rate above them. They know everything you resent and hold against them. They know that you faked a cheerful answer to that lady, only to whisper threats or bark at them in the car. Children know the difference between a mother who is saving her face to a stranger and a mother who is defending her children’s lives with her smile, her love, and her absolute loyalty.

Live the gospel in the things that no one sees. Sacrifice for your children in places that only they will know. Put their value ahead of yours. Grow them up in the clean air of gospel living. Your testimony to the gospel in the little details of your life is more valuable to them than you can imagine. If you tell them the gospel, but live to yourself, they will never believe it. Give your life for theirs every day, joyfully. Lay down pettiness. Lay down fussiness. Lay down resentment about the dishes, about the laundry, about how no one knows how hard you work.
Stop clinging to yourself and cling to the cross. There is more joy and more life and more laughter on the other side of death than you can possibly carry alone." Again, this is an excerpt from the book Mom Enough, and you can find the entire article here


Do you see what I mean about priorities now? Your priorities are probably going to be more focused on PEOPLE, and less focused on TASKS. There are some things we are going to have to let go. Maybe you buy store bought cupcakes instead of spending hours baking them yourself. They are just going to get eaten anyways! How important is it? Now, this is just an example, if baking them yourself is something that makes you a more joyful parent, and your kids love it, by all means. But think about other things that you might need to let go of, or say no to...

So, my 5:
God
Husband
Kids
My business
Family/friends

That's it. What's your 5? How about an exercise to apply this concept to real life... cause we all know we are busier than 5 things...





Think about something with me... the last time you snapped at your child, what were you doing?

The last time you felt completely down as a mother, what were you doing?

The last day when you struggled to be joyful, what was going on?

I'm going to argue that we are just too darn busy. When I snap at my child, I'm distracted. I'm focusing on something else and she is getting in the way. She has "annoyed" me in that moment. Eeek. That's harsh. But yes, I'm reading something, I'm scrolling through Facebook, I'm cooking dinner, I'm tending to my other children, I'm BUSY on something and she's tugging at me. Snap!

And THAT makes me feel completely down as a mother. I've let her down. I've let myself down. I just treated my child as an annoyance. I suck. The voice in my head is fierce! Mama, give yourself a break first off... second, how can we ensure this doesn't happen?

So for me... The last day I struggled to be joyful, I was feeling overwhelmed!! It's hard to be joyful when you're inundated with your to do list!

But if I can put her in my top 5, I mean REALLY put her in my top 5, not just say "yea my kid is my number 1 priority..." be honest with myself and really put her at the top, it helps me to feel more fulfilled as a mother. She's taken care of! So I feel more successful.

Check out this blog post... https://mom.me/kids/32518-only-thing-i-didnt-give-my-kids-one-thing-they-needed-most/

Could it be your child asking "are you even happy to be a mom?"

My take away message from it: The truth is, the one thing that I had been forgetting to give my children all this time was a mother who genuinely enjoyed just being a mom.

I've got my Priority Planner here for you to download if you want to try my system!

When you are doing this exercise, think of 3 ways you can show your top 5 that they are a priority. And I know what you're thinking... a clean house, you going to work, you cooking dinner, these are things that you do for your children, husband, family. And yep, you're right. But if you asked your child how she knows mommy loves her, I'll bet she won't say "cause our house is clean!" So when you're choosing the 3 things that you can do to show love to your kids, think of the things that you do that make THEM feel loved, comforted. I know you're taking care of your children by cooking them dinner, but shoot, my kid doesn't even like dinner! She sure as heck wouldn't say that's how she knows her mom loves and prioritizes her. What would she say? Mom plays with me. Mom spends time with me. Mom buys me toys. Those are things that are important to HER. So when I'm thinking of ways to make her feel comforted, I've gotta add at least something to the list that makes HER feel good. My older son, he likes his band program. He enjoys playing music, he enjoys being with his friends. So I have to make sure that I'm getting him to and from where he needs to be! He struggles with homework, I gotta help him out so he isn't feeling so discouraged. His love language, words of affirmation. I gotta make sure I'm praising him for the things he's doing! That's how he feels loved. My husband, acts of service dude. How do I make him feel loved? Home cooked meal, clean house, ask him if he needs help with school, his lunch, do his laundry, etc. and being intimate. That's important to my guy. So when I'm making my bucket list of priorities for my husband, I've gotta make sure I'm speaking his language. Not doing things that I think he needs, doing things that HE thinks he needs. If you don't know anything about the 5 Love Languages, check it out!! You can figure out your husband's (fiancé, sig other) and your children's. Knowing what makes them tick, what makes them feel love, what makes them fulfilled is only going to help you. You don't have to be spinning your wheels trying to figure out how to prioritize them, just know what language they speak.

So, how does this create joy in my home? When my family feels comforted and loved, guess what, it takes those awful days down a notch! It lightens my sassy 5 year old's attitude, it removes conflict with my teen over grades and his schedule, it removes conflict with my husband because he feels like he's a priority to me. And the joyfulness, it follows along... less bad days, more joyful mom.

Repeat this prayer for today "Lord, unrush me."

Gratitude

 

Wanna be happy? The key to being happy is dreaming big for yourself but also recognizing what you have. A grateful heart finds blessings in the seemingly mundane everyday life. We cannot let what we want overshadow what we have. Do you have a tendency to not look on the bright side? Me too. I'm like Donald Duck "why does this always happen to me?" That's where gratitude comes in. It shifts our attitude and our mindset. 

But how? I've been eager to start a gratitude journal and I would like to share the steps with everyone who wants to also create one! Join me in this challenge as we create our journals and learn how being grateful each day can change our outlook on life. 

How Gratitude Can Improve Your Life

 

Is your natural reaction to focus on the negative? 

* My life is so difficult

* Why me?

* I wish I had the new… insert item here

* Why do normal tasks seem so stressful, why can't (insert anything) this just be easy? 

The focus on the negative draws our attention far from the positive. I'm not an optimist, so this is really hard for me! But the problem is, when we overlook the positive, we can start to take people, moments, things for granted. 

 

The Benefits of Gratitude

 

1. Increase Happiness – Whoo hoo! Prof. Robert Emmons, one of the top researchers in Positive Psychology says that practicing gratitude can increase your Happiness by 25%. Emmons says, “a few hours writing a gratitude journal over 3 weeks can create an effect that lasts 6 months if not more” – um, WOW. Can we invest ten minutes a day to have that kind of lasting happiness?! Heck yea! 

 

2. Reduce Negative Emotions – yes please.

 

3. Improve your health. Improves health, wellness, attitude, and energy too! 

 

4. Improves Relationships. Remember how we can take people for granted? You might already be doing this to a spouse, parent, child, friend. 

 

5. Improve Your Outlook for the Future. Having a positive outlook can transcend into working harder toward your goal (or even starting one) because you feel there is a better chance to succeed!!! Gratitude changes our LIMITING BELIEFS of ourselves. 

 

6. Improves Sleep – Hallelujah! 

7. Reduces worry! 

8. Makes you a better person. A person people WANT to know. Wow. 

I know I don't want to miss out on these 8 benefits in my life. Do you??? 

Join me in a Gratitude Challenge by messaging me on Facebook at FB.com/fromfaith2fitness or send me an email at Jalene.Cabrales@gmail.com. We start October 15.

MomLife

Hey moms! This group is super close to my heart because it's something I really struggle with. You see, all my life I wanted to be a stay at home mom. Obviously I did not know the difficulty of it, only the rewards! Now, I can still see the rewards, but the difficulty and struggles creep up on me daily. I have to be reminded to choose joy, which I NEVER thought I would need, I mean, aren't moms just joyful about their "jobs" every moment of every day because we are so uber- blessed?? And we NEVER have weak moments where choosing joy is hard? And we always act as if we have the best job in the entire world?? Not really, we get stuck in the trenches of daily battles and it happens to ALL of us, so there's no need to feel shameful.

WHY SHOULD YOU BELONG TO A CHALLENGE GROUP LIKE THIS?

1. ACCOUNTABILITY! Oh man, this is a biggie. If no one sees what's going on in your Momlife on a daily basis, who is holding you accountable to be joyful? Imagine this, you're at church. You're little darling is acting up. You are SO careful about the way you handle the situation because there are people watching!!! Your kid is LUCKY that you aren't home! You still discipline, of course, but in a more mindful way. You've had that experience and so have I. We act differently at home. Not because we are fake, but because we can give into the struggle when no one sees it. Sometimes we just lose it! So, being in a group like this holds us accountable to be joyful in our homes. We'll check in daily and be reminded to choose joy amidst the chaos. Of course our children will still get "the eye" and discipline, being joyful isn't about not disciplining, it's about loving on our kids the way God intended. And we'll dig into that in the first week!

2. NEW PERSPECTIVE AND IDEAS. You and the other moms in this group are good moms, you've already proved it by seeking to be in the group. No more proof is necessary. We can share ideas with other moms here, because when we are left alone with our ideas for too long, they become stale.

3. SUPPORT. Hallelujah. Being a mom can be an isolating lifestyle, whether you're a stay at home, work at home, or working mom. It's lonely. And sometimes you may feel like no one "gets" you. Just hearing that other people share the same struggles can be really reassuring. This group will have a zero tolerance policy on judgement. You already know judgement is for Jesus, not for us. You aren't here because you'll never again have a struggle or a moment where you completely lose it. You're here because you want to challenge yourself to be more fulfilled as a mommy! Plus, while it's helpful to receive support, it's also a powerful source of happiness to provide support to others.
Also, not everyone has the means to attend a mom's group at a church. My vision for this group is to make it sort of a virtual mom study.

4. FUN! It's fun to belong to a group, meet new people, try something new! It's especially enjoyable when you're talking about a topic that is so important and intimate as being a joyful parent.

To JOIN IN, CLICK HERE

MAKE THE HAPPY

You don't FIND a happy life, you MAKE it.

Reflecting over the personal development I've been doing over the last week, here's my take on myself...

I'm not an optimist. Sometimes I really wish I was! Wouldn't my life be so much more perfect if I just found the good in everything and had a positive outlook? Well, I'm a realist. But that's okay, really it is. I've gotta love myself for how I am, realist and all! So how do realists approach life, dreams, goals? Instead of "finding" the good by happy accident or kismet, I've gotta MAKE the good. Because the only thing I can control, is me. <-- ouch, that's a hard one for me. Control freak here.

Here's how I see it... A house isn't a home when first purchased, it's a shell. You make it the a home by filling it with the things you love. Such is life, make it yours, make it happy, make it fulfilling by filling it with things you love. Not happy? Change that! Take out the things that don't mesh with your goal, add the things that do.

Your life doesn't get better by chance, it gets better by change (Jim Rohn)

GET MOMMY FIT

It's time! GET MOMMY FIT is ready for you to join!

go for it

What does your dream life look like? What can do you do to get there? GO FOR IT!!

Giving up on dreams

I'm being totally RAW Jalene with you this week. I kinda gave up. The last 11 weeks of my life have been ROTTEN! Just rotten. I'll write a blog post on the challenges of bedrest at some point when I'm actually done being on bedrest. If you've ever been on bedrest, you know just what I'm talking about. How did I give up? Well, I have this big scary dream about being a top coach in my industry. If your dreams don't scare you, they aren't big enough right? Anyhow, I didn't really "give up" on it persay, but I did put it on the backburner. I never left my clients/friends (I hate that word "client" they all become my friends!). I never gave up coaching them, but I did give up the dream of making it big in the business. I just set it aside for a while. Now of course you understand, my son and I were in a life/death situation, my focus really HAD to be on him and myself. But you know what, I did learn that the time passes anyways. So for whatever reason you are setting that dream on the backburner, stop it. The time is going to pass and you're still in the same spot.

Different challenges call upon a different YOU

I saw this quote this week and it really made me think. We are always saying "be the best version of you." But being the best you might not work for all situations. With every new challenge, you might need to modify and be a different best version of you.

With my regular day to day life, mom, wife, health coach, I feel like I have the best version of me pretty well figured out. I need patience, I need to give love, I need to show respect, I need to be helpful, I need to eat well and live well, I need to be active, I need to be focused. Okay, that chick has it figured out. I know what being the best version of the mom, wife, coach means. Do I struggle at it daily, you betcha. Mostly with Momming. Momming isn't easy. But at least I KNOW what I need to do to be best.

When I'm thinking about the people who I coach into starting a new lifestyle, I think about helping them to adapt. It's a new challenge, one they've never done before, it's going to take a new version of themselves. I tell my fitness peeps, be the best you that you can be! But what does that mean from a health and fitness standpoint? Well, I believe it means trying, failing, trying again. Believing in yourself. Making smart choices when it comes to food and nutrition. Being active everyday. Forgiving yourself when you miss a workout or when you scarf down a chocolate bar. Choosing to live healthy. Choosing to plug into the challenge group daily, to be accountable. Choosing to ask me for help if needed. These are all practices that can be done daily to be successful at this new lifestyle.

Now, where I struggle is my new norm. For those that don't know, my husband and I are welcoming a baby boy in a month. We tried to get pregnant, succeeded, and I was looking forward to this perfect and beautiful pregnancy that I had with my daughter five years ago. NOPE! WRONG! This pregnancy has been a hot mess. I never really felt "glowing" from the very beginning. Truth be told that's how I knew this was a boy! So different from the look and feel I had with my daughter. But then, at 24 weeks, placenta abruption. Not good. Bedrest. Not good. I had 4 weeks of bedrest and then things were looking up. I was able to get up a little. Still pelvic rest, no workouts, no standing for more than an hour, no walking long distances, but hey, I got to get up. Then bam, short cervix. Back on bedrest. Pre-term labor is flipping scary guys. False labor every single day, flipping scary. This has been extremely challenging for me. I'm an active person. Even if not working out, I'm always on the go. I hate to be bored. I thrive on busy-ness. I thrive on being a mom and wife (see number 1!) That's the best version of me! Momming, wifing, fitness coaching. And now, bedrest. I felt like I couldn't even promote my fitness because I don't have any! You guys, I can't do anything, how I am going to LIE HERE on my bed/couch and encourage you to get up and move!?!? How am I going to encourage home cooked meals and show you what's going on in my kitchen when there's NOTHING going on in my kitchen cause I can't cook!? I'm a REAL person. I practice what I preach. What you see is what you get, what you see is really what's going on over here. So I struggled. Bigtime.

Now, I've managed to re-vamp my best version of me a little bit when it comes to coaching. I've got some great new fitness groups going on, I'm working on a HUGE project that you'll soon see, and I've given myself a break. I have a medical reason not to be able to practice what I preach. But I promise you, I will be back at it soon! For now, I'll be your cheerleader, I'll focus on helping you! Even from my couch. The rest, the bedrest, how to be a mom while sitting on my booty, how to be a good wife without being able to move, cook, go on dates, how to deal with the fact that I've gained more weight than I like because I've been on bedrest since 24 weeks, how to do all that... I haven't figured that out yet. But I do know that the most important job I have right now is focusing on the child who's HEALTH is at stake if I move. And keeping this sweet little guy inside is the best thing I can be doing right now. So maybe, just maybe, I should give myself a break and rise to the challenge of sitting (or laying) here cooking a baby and keeping him inside. I mean, I grow humans, that's a pretty big superpower right?

The next level of my life is going to require a different version as well! Eeek, so many changes!!! I would like to see advances in my business, and I will be focusing on being a new mom again while trying to lose weight and to build muscle back (read a little about what bedrest does to muscle tone, you'll know my struggle). But NEXT LEVELS are what propels us, what builds our future, what defines our lives. The next level is a good thing, and requires you to be flexible, and RISE to the challenge!

Do you have a challenge that is calling you to be a different version of yourself? I would love to hear about it!

7 Things Every Woman Needs To Know

'nuff said.

Sneak Peek!

JOIN ME! <--- Click to join the event! April 4th!


It's been put on my heart to reach out to this elite group of women called MOMS!

I want to talk to the moms who are looking for more. The moms who are looking for fitness, but more than that are looking for a way to get more out of life! Maybe you're already a stay at home mom, or you're looking for a way to become a stay at home, or just looking for a discount on fitness programs, because you desperately want to work on your health, but let's face it, you're a mommy and your money goes to your kids! You are the women I'm talking to!

I'm looking for 5, and only 5, women who want build a life by design. Your own design.

** Moms who want to spend time with their babies AND help support their family.

**Moms who want to PAY IT FORWARD and help others.

**And moms who want to invest in themselves and be the best version of themselves.

If any of these awesome moms sound like the type of mom YOU are, then this sneak peek is for you!

I get asked all the time just what it is that I do as a "coach." Can anyone do this? Do I have to be fit? Do I have to be certified? Do I need special training? Do I need to invest my own money? It seems like such an elusive business to most people, including me before I started!

So I want you to come hang out with me for a sneak peek! A backstage pass into my little slice of Heaven that is online fitness coaching. Come see what it's about and how it can benefit you as a mother. Come see if you can do it... secret is... you can.

NOT a mom? But you're a super strong woman and want to pay it forward and work on your own fitness? Or looking to see how you can get your Shakeology at a DISCOUNT? Join us!! All are welcome.

31 Days of Fitness- Day 10

This series is 3 fold! We've got a Workout of the Day, a Fit Tip, and a Recipe coming at you for each day! You can also post questions in our private Facebook group! CLICK TO JOIN!

Day 10: I'm so super proud of you for keeping up thus far, we are a third of the way through the month! If you're digging this challenge, you may be interested in some of my upcoming challenge and support groups! To see what I've got coming, visit me here!

Workout:

Today we are working on getting a FIT UPPER BODY! You want those sexy arms, they look GOOD! Today: Push-ups, Bent-Over Row, Shoulder Press, Bicep Curls, Tricep Kickbacks - 10 reps each - Let's get started!

Follow along with Autumn!



Fit Tip:

Researchers for the Journal of the Academy of Nutrition and Dietetics found that people who recorded everything they ate for a week lost six more pounds than people who didn’t. Don’t bother buying a notebook— smartphone apps like MyFitnessPal, Lifesum, and Eatly make recording what you eat easy. All three also sync with third party fitness trackers, helping you gain a more holistic view of your health and daily activity. I have a simply 3 Day Food Log available here if you want to give it a try. You can also send me your log and I will help you figure out where your nutrition isn't necessarily conducive to your goals.



Recipe:

I am a PIZZA fanatic! Just because you are eating well, doesn't mean you need to give up pizza... you do need to prepare it differently though. Check out my Spicy Chicken Pizza here!

31 Days of Fitness- Day 9

Happy Saturday! Today, I have a 15 minute sample of Dirty 30, my favorite 21 Day Fix workout! To be included in my next 21 Day Fix Challenge group, where you'll get all the support you need for success, visit me here for more details! Or skip the additional details and fill out an application to get started!

Workout:



Fit Tip:

I get asked this question a lot! Here's my answer!


Recipe:

Double Chocolate Lava Cake is my go-to dessert because it's a FOUR MINUTE DESSERT... takes 2 minutes to prepare, and another 2 minutes to devour!

31 Days of Fitness- Day 7

This series is 3 fold! We've got a Workout of the Day, a Fit Tip, and a Recipe coming at you for each day! You can also post questions in our private Facebook group! CLICK TO JOIN!

Day 7: Are you ready to rock? Good, cause today we are working the booty!

Workout:

Booty Circles- 1 Minute (tutorial here: https://www.youtube.com/watch?v=EtfgOPX4p-Y&feature=youtu.be)

PLUS, Autumn's Booty Workout- https://www.youtube.com/watch?v=Ac930uTxUAI

Then Drop it back down again for one more minute of Booty Circles.

NICE JOB!! Be sure to post in the group when you are done!

Fit Tip:

Mind over Matter

Click here for my 5 steps to develop the WILLPOWER to accomplish your goals!


Recipe:

The week is nearly over and I want to give you this weekend breakfast idea in plenty of time to shop for ingredients! This one is DELISH! Must try!

Click for recipe!

31 Days of Fitness- Day 5

The Fitness Challenge continues! Join our FREE FACEBOOK GROUP HERE!

Day 5: Sexy Shoulders, Calorie talk, and some Chili that will make any man happy as a clam!

Workout:

Autumn Calabrese brings you SEXY SHOULDERS. Women, you are NOT going to bulk up!!! Repeat that outloud if you are having trouble believing it. Now, grab some weights. Yep, some weights. If you don't have free weights (dumbbells) that's okay, grab two of something that is lying around the house. 2 small water jugs, 2 bags of chocolate chips (haha), heavy books, 2 fatty cats, etc.



As a rule of thumb, I don't want you lifting anything lighter than your purse, for beginners, I always recommend 5 pounds, for more intermediate/advanced 8-12 pounds.

Here's your circuit, I would love for you to do this circuit 2-3 times! Push yourself. If it doesn't challenge you, it doesn't change you. http://youtu.be/JAzVhaNsBXY

Fit Tip:

“A few high-calorie meals during the holidays are not going to sabotage your fitness goals,” says trainer and Look Great Naked author Brad Schoenfeld, PhD, adding that people get too caught up in the minutia of weight loss (e.g., how many calories they burn in a single workout, or how many they consume in a single meal). A better strategy: Focus on how many calories you burn during the course of a week, not each day. “As long as your diet is dialed in 80 percent of the time, you can cut yourself some slack during the other 20 percent,” he says. -Via TeamBeachbody Blog



I usually practice an 80/20 or 90/10 strategy with clean eating and nutrition. If my goal is weight maintenance, 80/20 works great for me! But if my goal is weight loss or building muscle, I need a cleaner diet. Just be aware of your goals when deciding which ratio you'll use.

Recipe:

Beef Chili

31 Days of Fitness- Day 2

This series is 3 fold! We've got a Workout of the Day, a Fit Tip, and a Recipe coming at you for each day! You can also post questions in our private Facebook group! CLICK TO JOIN!

Day 2: A little more intensity today. You got this!

Workout:

10 minutes of DEDICATED ab work! If you have 21 Day Fix, do the 10 Min Ab workout that's available at the end of each disc. If you don't have it, no worries! Here are some workouts to fuel you.

--Backyard Abs with ME! https://www.youtube.com/watch?v=CGKjQx_6T-U
--Simple Ab Workout with Autumn Calabrese http://youtu.be/P9tiRnxBlO8

Once you've completed the challenge, be sure to post in our Facebook group that you are done so we can cheer you on!

Fit Tip: This one comes to you from Team Beachbody!

Go ahead and indulge your cravings. Take a break from working out. Have a great holiday! But it is super important to take ONE DAY! Return to your normal nutrition and exercise program the next morning. A review in the British Journal of Sports Medicine found that the longer it takes you to re-focus on fitness, the more your enthusiasm for it will dim, and the harder it will be for you to get back on track. In short, a day off won’t hurt you, but a week or two off can derail your progress toward your goals. It can also inflate your waist size, according to a study in the Journal of Applied Physiology. The researchers found that just two weeks of inactivity can increase belly fat by seven percent. Eeeeek!


Recipe:
I know, you're still in holiday mode, even though I just explained above why it's important to get back to your regular routine. But here you go, a sweet treat snack that is delicious, will satisfy some leftover cravings, and fuel your body with some superfoods while you're at it!

Chocolate Superfood Bites Recipe found here! Enjoy!

XOXO

31 Day of Fitness

It's almost the New Year! I am going to have some kick butt challenge groups for you, so stay tuned for all the details to be released!

To start, I am kicking off 2016 with a fun and FREE challenge. The challenge will be 3 fold! You will get a daily workout circuit, a daily fitness tip, and a recipe to try on your own time!

To participate, just join our private facebook group. I ask that there be only positive vibes shared and be respectful to other participants. That you post daily in the group when your workout is completed so that we can cheer you on, and that you have a good time!

The private support group will run via Facebook. You can join the group by logging into your facebook and requesting to join! Just click here!

The group will start on January 1, 2016.

Healthy Holiday Treats

Whether you are bringing a dish to a potluck, looking for something to serve at your own holiday party, or just looking to satisfy an itch without going too far off the grid, I've got just the treat for you!

1. Gingerbread Balls And Gluten Free!

2. Apple Pie

3. Peanut Butter Truffles

4. Veggie Christmas Tree

5. Kiwi Fruit Christmas Tree

6. Strawberry Banana Candy Canes

I love the ease of the Strawberry Banana Candy Canes, this is one that my daughter will be able to make with me! Enjoy the holiday season, friends!