It's time! GET MOMMY FIT is ready for you to join!
Showing posts with label girl boss. Show all posts
Showing posts with label girl boss. Show all posts
June 14, 2016
April 25, 2016
Women who lift!
Why should women lift weights? And by weights, I do NOT mean 2-3 pound mini weights. My 4 year old uses 2 pounders. As a rule of thumb, never lift anything lighter than your purse. You'll want two sets of Dumbbells: a light set (5-8 pounds) and a heavy set (8-12 pounds). Now, logistics out of the way, you're a woman, why should YOU lift weights? Isn't that a guy thing? No, it's not. Won't you bulk up? No, you won't. Lifting weights transforms your body. Those beautiful woman figures that you admire? Those aren't cardio bodies, those are weight training bodies. A weight training body looks a hundred times better than a "skinny" body. Women want long, lean muscles. It's "the look" you're going for, trust me.
How about more than looks though, why should you lift? Well, your body is going to function better. Oxygen Magazine explains that lean muscle tissue is actually one of your best defenses against diseases, harmful fat accumulation because muscle burns fat, and many of the health risks associated with aging. The bottom line: those dumbbells that are no lighter than your purse are making you fit on the inside, not just out.
Did you know? Lifting weights boosts metabolism. Working large muscle groups and building lean muscle tissue helps your body to burn more calories throughout the entire day after your workout is complete. And then, those lean muscles work to burn fat. Guess which workout doesn't burn calories or fat throughout the day? Cardio. A cardio workout burns calories during the workout, and maybe a couple hours after, but once it's over, it's over. A body with more muscle and less fat is key for health and fitness on the inside and out.
For women especially, lifting days are important to your health. You can actually “bank” muscle for the future. “You lose muscle mass and strength each year starting around age 50,” says Michele Kettles, MD, MSPH, the executive vice president and chief operating officer at Cooper Clinic. Women who lift throughout their lives are more apt to keep their lean muscle mass as they age, instead of experiencing the weakness that comes with muscle loss and frailty. You want to create a good blend of lifting days and cardio days for a well balanced fitness regimen.
5 Tips to build muscle the most efficiently? You got it!
1. Plan your postworkout meal. Within 30 minutes to an hour after your workout, your body is most receptive to replacing glycogen stores and protein, leading to muscle building. Your post workout meal should be a balance of protein and carbs, like Shakelogy, which also repairs muscles!
2. Aim for at least 20 grams of protein at each meal. Your body needs lean protein to build lean muscle. Focus on having some protein at each meal of the day.
3. Lift until Fail. You've heard the saying "do more reps with less weight." No. You are not the energizer bunny! During interval training, you want to focus on 10-15 reps of each move, in about 60 seconds. But what we really want to aim for is failure. Do your reps until you've exhausted yourself, and then add 3 more. Don’t stop at a set of 12 if you can do 15 reps — take your sets to the point where you can’t do another rep with good form.
4. Challenge yourself with your weight. Picking easy, light weights means your body has no reason to grow stronger. If a workout calls for 10 reps per set and you can get to 12, 15 or more, you’re definitely lifting too light. Likewise, if you've been using a set of weights for some time, and they are no longer challenging you, time to bump up the weight.
5. Eat apples. The apple peel has a high concentration of ursolic acid which can work to decrease muscle atrophy. Consider adding apple to your salads, sandwiches, or have apple as a snack. Obviously you would want to leave the peel on!
How about more than looks though, why should you lift? Well, your body is going to function better. Oxygen Magazine explains that lean muscle tissue is actually one of your best defenses against diseases, harmful fat accumulation because muscle burns fat, and many of the health risks associated with aging. The bottom line: those dumbbells that are no lighter than your purse are making you fit on the inside, not just out.
Did you know? Lifting weights boosts metabolism. Working large muscle groups and building lean muscle tissue helps your body to burn more calories throughout the entire day after your workout is complete. And then, those lean muscles work to burn fat. Guess which workout doesn't burn calories or fat throughout the day? Cardio. A cardio workout burns calories during the workout, and maybe a couple hours after, but once it's over, it's over. A body with more muscle and less fat is key for health and fitness on the inside and out.
For women especially, lifting days are important to your health. You can actually “bank” muscle for the future. “You lose muscle mass and strength each year starting around age 50,” says Michele Kettles, MD, MSPH, the executive vice president and chief operating officer at Cooper Clinic. Women who lift throughout their lives are more apt to keep their lean muscle mass as they age, instead of experiencing the weakness that comes with muscle loss and frailty. You want to create a good blend of lifting days and cardio days for a well balanced fitness regimen.
5 Tips to build muscle the most efficiently? You got it!
1. Plan your postworkout meal. Within 30 minutes to an hour after your workout, your body is most receptive to replacing glycogen stores and protein, leading to muscle building. Your post workout meal should be a balance of protein and carbs, like Shakelogy, which also repairs muscles!
2. Aim for at least 20 grams of protein at each meal. Your body needs lean protein to build lean muscle. Focus on having some protein at each meal of the day.
3. Lift until Fail. You've heard the saying "do more reps with less weight." No. You are not the energizer bunny! During interval training, you want to focus on 10-15 reps of each move, in about 60 seconds. But what we really want to aim for is failure. Do your reps until you've exhausted yourself, and then add 3 more. Don’t stop at a set of 12 if you can do 15 reps — take your sets to the point where you can’t do another rep with good form.
4. Challenge yourself with your weight. Picking easy, light weights means your body has no reason to grow stronger. If a workout calls for 10 reps per set and you can get to 12, 15 or more, you’re definitely lifting too light. Likewise, if you've been using a set of weights for some time, and they are no longer challenging you, time to bump up the weight.
5. Eat apples. The apple peel has a high concentration of ursolic acid which can work to decrease muscle atrophy. Consider adding apple to your salads, sandwiches, or have apple as a snack. Obviously you would want to leave the peel on!
April 13, 2016
Brick by Brick
Whether you want to agree or not, our country is based on instant gratification. Gosh, my mom used to use this term on me ALL THE TIME. Drove me crazy, but it's true, and I knew it even as a teen. In America, we want the FASTEST, CHEAPEST, EASIEST route possible to achieve our goals -- but that mindset is a TRAP. There is no easy way out!!! For ANYTHING.
I've been using this mantra in my personal fitness journey and my business: TODAY I will do what others won't, so that tomorrow I can live as others can't.
Build your life brick by brick. Did you catch that? Brick. By. Brick. Don't look for an easy fix, there isn't one. Just think about marriage and raising kids, two of the HARDEST things EVER, and yet the most rewarding and the most WORTH IT! Think of your fitness journey and your life like a marriage. There is no SECRET to success beyond pure discipline, commitment, passion, and consistency. Once you build your life and your personal fitness from the ground up, brick by brick, just think of how fulfilling and accomplished you will be at the finish line!!!
I've been using this mantra in my personal fitness journey and my business: TODAY I will do what others won't, so that tomorrow I can live as others can't.
Build your life brick by brick. Did you catch that? Brick. By. Brick. Don't look for an easy fix, there isn't one. Just think about marriage and raising kids, two of the HARDEST things EVER, and yet the most rewarding and the most WORTH IT! Think of your fitness journey and your life like a marriage. There is no SECRET to success beyond pure discipline, commitment, passion, and consistency. Once you build your life and your personal fitness from the ground up, brick by brick, just think of how fulfilling and accomplished you will be at the finish line!!!
April 1, 2016
Failure IS a word in my vocabulary
The word "fail" really freaks people out. Instead they'll say "don't succeed" to be politically correct and less harsh. Failure has always been a struggle of mine because I am a major perfectionist. Major. Perfectionist. But I have to say, since I've added the word back into my vocabulary, I've learned a few things! First, EVERYONE fails. It's true, everyone fails at something. No one is perfect at everything. You're going to do great at some task that someone else is going to attempt and fall flat on their face doing. And vise versa. I joke that my husband is great at everything he does! It's maddening! But there are failures and challenges that he faces as well.
And the second thing I've learned is this... Failure is NOT a bad thing. Failure means you're trying. You're stepping outside your comfort zone and trying something that you aren't perfect at! Failure means there's room for progress, and progress means you have achievements to reach for! Congratulations, you won't be stagnant! Go You! Progress is IMPERFECT. There are going to be failures along the way. I'm reminded of a quote from one of my favorite Proverbs 31 ministry gals...
So FAIL, FAIL MISERABLY! Then tighten up that ponytail (a nod to all the powerful woman reading this) and jump back in! That's where you're going to see your biggest achievements, stemming from your biggest failures.
To all the perfectionists out there, I'm with you. I know how difficult it is! If you're a perfectionist and you want to chat about this, send me an email (jalenecabralesfitness@gmail.com) or message me on Facebook!
March 31, 2016
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.
June 26, 2015
Girl Boss
Sheryl Sandberg, Facebook COO, made this amazing observation about children/adults in America. Do you ever hear anyone say a boy is “Bossy?” Nope. That’s a term we save for out little girls. And it’s derogatory. We want women to feel empowered, so why do we tear down our little girls? With the #girlboss movement for women in America, we’ve seen a huge influx in powerful women… I wonder why we don’t focus our energy to the younger generation. I really challenge you to NOT call your daughter “bossy.” I’ve done it, I’m never doing it again! Let’s encourage this assertiveness in our little girls! I want my daughter to feel second to no one. She can be or do whatever her little heart desires. Embrace those "leadership skills!"