Quick Workout Circuit

Okay y'all! Here's a quickie! 5 moves, first 4 moves are 30 seconds, then a side plank hold for 30 seconds on each side! Then try to get a full minute out of the 6th move, but it's difficult so just do what you can!

Set a stopwatch on your phone! Let me know what you think 😍

Results

What the what?!?! I was not expecting this! ONE WEEK ON CORE DE FORCE! One week. I'm using the core de force workout program, no equipment. I'm using the meal guide with the portion control containers, which I've modified for nursing. And I'm drinking Shakeology.

I almost let this program pass me by, I wasn't into it at all at first glance. I always look forward to the program released in the fall, but when I saw this one, I was bummed. Bumming hard! I wished that a different program, more my style, would be released. Thank the Lord I did the sneak peek!!!

Gosh I so wish I could share this with everyone I know who has a goal. I truly believe this program can work for ANY GOAL. I'll give you every tool you need plus all the support in the world!

Arm Workout

Fight for Fit!

She loves to workout with mama!

Hey moms, I've been LOVING the new Core De Force kickboxing and MMA style workout! Lemme tell you, if you are a mother, you NEED this. Let me explain.

1. Empowering 👊🏻
2. Fun - doesn't feel like a workout 👌🏻
3. Fast 🙌🏼🙌🏼🙌🏼
4. Non-traditional core workouts (great for c-section recovery)
5. Get out some pent up aggression 😂 Step on a Lego recently? 🙋

This program is led by some super cool trainers that are just so likable and there's new moms and dads leading the workouts! They said they are sleep deprived! These are my people 😴 If we can do it, you can do it! And you'll get me as your personal coach to help you CRUSH your individual goal. Any fitness level welcome to participate, there's a modifier.

HERE'S WHAT YOU'LL GET BY JOINING!
❤️ PREP WEEK to get you totally hooked up and on the right track to succeed.
💚30-day CUSTOM MEAL PLAN with recipes and easy-to-use color coded containers
💙SUPPORT + ACCOUNTABILITY + MOTIVATION + ENCOURAGEMENT
💛FREE access to our challenge tracker APP that helps you log all your info/stats/workouts
💜FREE 30 day access to digitally stream your workouts from any device with wifi via a free app!
❤️ AMAZING home workouts
💙 NO COST TO JOIN! 😍You're only paying for the program itself!
💚 OPTIONAL but amazing 3 day reset detox to get you ready to hit your goals after a Thanksgiving full-o-food. 🍗🌽
...AND
🎂 ICING ON THE CAKE! Weekly giveaway prizes for you to to win! And not some huge pool of people you're competing against either, I'm only taking TEN participants max into the group! Pretty good odds right?!

Sounds AWESOME, right? 30-45 minute fun, fast, results driven workout, all the support you could ever want, easy to understand meal plan and you even get a TREAT MEAL each week! 🙌🏽🍷

WANNA BE ONE OF MY LUCKY 10?
Email me jalenecabralesfitness@gmail.com and I'll give you all the details!

Oh and hey mama, you're a FIGHTER! I believe in you! If another program suits your personal needs, you can still join in the group. Just let me know that you'd like to try a different style workout. I've got you covered. Group starts November 28th, 25 days and then break for Christmas 😘

Keeping Milk Supply While Losing Weight

How to maintain milk supply while getting fit and losing weight? Workout for C-Section? What to eat? How much to eat?

Here's my TOP TIPS for losing weight after a c-section (or vaginal delivery) while breastfeeding! I'm currently 6 months post partum and down 40 pounds, so excited!

Halloween Fit Tips

Fit Tips for Halloweeen

Oooooh! It's that time again! Candy as far as the eye can see! Here's my top 3 tips for a fun and fit Halloween!

1. Eat! Make sure you have a balanced meal plan all the way through dinner, plenty of protein to keep you full. This way, you'll not crave a ton of candy because you're already satisfied, or just full so you can only pack in a few!

2. Bring a water bottle trick or treating! Water also keeps your tummy full, but we want full hands too. So, water in on hand, kiddo in the other, no hands for candy!

3. Plan ahead for how much candy you're going to have! I'm not saying have no candy, sheesh, have you met me? If you haven't, I have the biggest sweet tooth ever! But here's my strategy, I'll tell myself how much candy is allowable for me. And then I have a plan I can stick to. I'm not going to just eat right out of the candy bucket, I'm going to set a few pieces aside and that's my candy for the evening.

Bust out this workout before you head out this evening!

Core De Force

What is CORE DE FORCE?

CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed by Beachbody Super Trainers Joel Freeman and Jericho McMatthews to blast fat and carve your waist in just 30 days - with no equipment.

Who will love the program?
Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. Core De Force is great for weight loss and any fitness level!

It's also a great choice for people looking to try a workout inspired by mixed martial arts. Trainers Joel Freeman and Jericho McMatthews packed CORE DE FORCE with Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering. Those who want to see results fast will also love the program. The high-energy mix of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.


The Workouts MMA Speed Upper body and core-focused, this Boxing-influenced workout is short-but packs a serious punch. MMA Shred Kick things up a notch with Muay-Thai-inspired elbows and kicks for a head-to-toe shred that'll lean you out fast. MMA Power Using explosive and defensive-style movements, this fast-paced cardio conditioning workout will help you carve a tight lean body. MMA Plyo What happens when you combine Boxing, Muay Thai and plyometrics into one workout? You get a total-body shred designed to knockout hundreds of calories and spike your fat burn into overdrive. Power Sculpt A total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance. Dynamic Strength Low on impact, but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition. Active Recovery Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness. CORE DE FORCE Relief The quickest stretch ever. Do this 5-minute session before bed to help relieve tight and tired muscles - and keep you at the top of your game. Core Kinetics Strengthen your powerhouse with unique MMA-inspired moves that help carve flat abs and tight obliques. 5 Min Core On the Floor The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy. How much will Core De Force Cost? The price of the program will vary. What I suggest is purchasing the challenge pack as that is the absolute best value! You will receive the program for a fraction when you purchase it as a challenge pack! The challenge pack will cost $140, and that's a special intro offer. It will include a 30 day supply of Shakeology, the full Core De Force program, as well as a meal guide to follow! You can also purchase a challenge pack as a DIGITAL option with no DVD's required! Email me anytime to discuss! Jalenecabralesfitness@gmail.com What are the Portion Control Eating Plan details? The Portion Control Eating Plan is not a recipe-based plan like other Beachbody nutrition plans. Here’s how it works: Start by calculating a calorie level based on starting weight. Next, find the calorie chart that corresponds with the calorie level. This will indicate the daily allotment of color-coded containers. From there, the Eating Plan shows a list of foods that can be eaten with each color-coded container. Then, just fill the containers with the foods from the list, up to the daily allotment of the containers. No required recipes. No required number of meals. No required foods or ingredients. If it fits in the container, it can be eaten! Are you doing anything special to celebrate the launch? Heck yea I am! I'll be hosting an EXCLUSIVE challenge group, open to a very limited few! You'll have access to the program and my private accountability group to guarantee your success, and coaching from me! This group will be be starting November 14th, and of course we'll break for Thanksgiving! Before/Afters- Just a few of many!

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...

Workout partner

 

GUT CHECK MOMENT HERE! 

I have been failing miserably at working out. The queen of "how to find the time" couldn't find the time. Or the motivation. I think some people think I love working out. I don't. Gasp! I really don't love it. I love the way it makes me feel. I love the way it makes me look. I love the health benefits. I never regret a workout. But I don't jump outta bed ready to pump iron. I regret not working out. And that regret has been taking a toll. 

So my game plan was, workout in the morning when Nixon takes his nap and Isabella's at school. Fail! I wasn't doing it. I was barely getting in 3 workouts a week. And that was even because Health Bet required it. I was trying to stay accountable, cause whatever I ask of my challengers, I better be doing too!!! But I was failing. No sleep & bigger priorities were taking up my time. Clean house anyone?!  But geez, if I don't make my health a priority, who the heck will?

Then, I realized, I was missing my accountability partner. Isabella!!! This girl LOVES working out with me. She'll often ask me to workout, and lately she's been telling me she misses working out with me. 

Lightbulb! It's been a little difficult for her and I to get quality time lately. Don't get me wrong, she's a priority, and I've been working on making her even more of a priority than I had been. But I've got an infant who needs me all the time. Then she needs me too, but in a different way. 

Can we say MOM GUILT any louder? 

So yea, my workout partner is a 5 year old. She's probably better at accountability than I am! And we are going to try to make this an after school thing everyday! My ME time just turned into US time. And I think this could be the best idea ever. 

Try it with your kids. Don't feel like you're taking time away from them to get to your workout, involve them. Maybe they'll love it as much as my little partner does. 

How do you guys spread yourselves between your kids? Isabella's been the only one for years, from 8-3, it's just her and I. Quality time. And now we don't have that. It's messing us both up!

GET MOMMY FIT

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

Are you sore?

Are you SORE from your workout? Or do you think you didn't push hard enough because you AREN'T sore? Did you know, the quality of a workout is not based on how sore you are the next day. In fact, it's really only good to be sore a few days in a row, you don't want to be constantly sore, that's a sign that you are pushing yourself too hard and too fast. Did you know, the faster your muscles can recover the better results you will get!  This is just one of the reasons I love Shakeology, it aids in muscle recovery! 

If you're not sore today, don't be discouraged, it just means that you're getting better at your workouts! They don't get easier, it's the same challenging workout that nearly killed you two weeks ago, you just got better at it. How great is that?! 

Did you skip your workout today because you were too sore? Don't go that route! Get your workout in and stretch out those muscles, it's good for them! 

Here's a quick arm workout to try!

12-15 reps of each move, with no less than 5 pound weights for the weighted moves. In between every set do 25 jumping jacks.

-Push ups then 25 Jumping Jacks 

-Bent over row with Tricep extension then 25 jumping jacks 

-Tricep dips then 25 jumping jacks.

-Overhead shoulder press then 25 jumping jacks

-Repeat circuit one time 

 

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!

31 Days of Fitness- Day 13

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 13 Workout:

Tabata Workout for moms, but don't worry dads and dudes, you can totally do it! Wink Wink.



Let me know what you think of it! I've been really enjoying this style, makes me feel like a boss! If you love it too, perhaps I'll film my own little circuit!


Fit Tip:

Your stomach has sensors that alert you to when your body is full. But you knew that, here's the trick! You can fool it! Those sensors can be alerted with a big glass of water! Drink 12 ounces of water before your meal, and drink water during your meal too.

Recipe:

This Clean Eating Pizookie dessert is a crowd pleaser!

31 Days of Fitness- Day 12

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

Workout: REST DAY! This is a PLANNED Rest Day, which is different from just skipping a workout. Muscles need time to recover, in fact, any time you feel like you need to recover, it's good to take a break from your regular challenging workout and recover. You can take the day completely off to do a detox day...Take some time to yourself (haha, moms), turn off electronics, and turn off screens, even if just for your regular 30 minutes that you would normally be working out. You can also take an "active recovery day" and complete a workout that is less strenuous than usual. You can try yoga, pilates, Piyo, Tai Cheng, and take a brisk walk. Your body needs rest and recover in order to heal and to move forward with your progress.

Please comment in the group with your recovery tasks from today!

Fit Tip:

For the ladies...

When you take charge of your health, it's not just on the inside. Take charge on the inside too! Be a GIRL BOSS and be healthy from the inside out!

Recipe:

Absolutely delicious, Cauliflower Quinoa Patties!

31 Days of Fitness- Day 11

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

Workout:

Grab your dumbbells!

15 Bicep curls
10 Tricep Push Ups
Repeat the above two moves 3 times, then proceed below...
15 Second Plank
15 Front Shoulder Raises
15 Second Plank
15 Pushups (or go until failure, if you really want to push yourself!)

Some examples:

Bicep Curls--




Tricep Push Ups--

Click here for a YouTube Tutorial

Plank--



Front Should Raise--




Fit Tip:

Posture is so important! Yet, nearly every aspect of modern life can throw off your body’s alignment, robbing you of strength and power, and increasing your risk of injuries, especially when doing exercises like push ups. But you can hit the reset button in as little as five minutes a day by grabbing a balloon and doing the following exercise (called the 90/90 Hip Lift) from Ron Hruska at the Postural Restoration Institute.

Directions: Lie face up with your feet flat against a wall and your knees and hips bent 90 degrees. Place a 4- to 6-inch ball between your knees and extend your right arm above your head; hold a deflated balloon in your left hand by your side. Inhale through your nose and exhale through your mouth, tilting your pelvis up so that your tailbone rises off the floor (your lower back should remain on the ground). Hold that pelvic position as you raise your right arm toward the ceiling. Put the balloon to your mouth with your left hand. Inhale through your nose, and then exhale into the balloon as you reach toward the ceiling with your right arm. Hold for three seconds (don’t let the air out of the balloon). Repeat the process two more times, then return to the starting position. That’s 1 round. Do 5 rounds up to three times a day. --Courtesy of Team Beachbody


Recipe:

This one is a biggie! I've got an entire 5 Day Clean Eating Meal Plan for you, complete with recipes! Visit here to download your free copy!

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 8

It's Day 8! If you are just catching us now, you can still join in! Check out my Blog Page for the recent workouts and be sure to click to join into our Facebook group!

Day 8:

Okay so we did a playground workout for the mommies, now how about an ab workout for those who are at work today! And Happy Friday!

Today's workout: 10 minutes of DEDICATED ab work!

--Office Ab Workout http://youtu.be/54RnYX7Rk14

Comment in the group when you are done with today's workout! If you are not at work, or don't have a set up at home to do this workout, you can do the ab workout on your 21 Day Fix DVD or an ab workout from another program you may have.

Fit Tip:

I know many will be hitting the grocery store this weekend. My tip is, do not go on an empty stomach! You will not only spend more money, you will reach for the unhealthy snacks.

Team Beachbody outlines a study from Cornell University scientists have added a new twist to the classic advice "Don't shop on an empty stomach." Their advice is to eat a piece of fruit before you hit the supermarket. In their study, people who ate an apple before they shopped bought 28 percent more produce than those who had a cookie. They also bought fewer unhealthy items overall. The reason: After eating a healthy snack, your subconscious continues to steer you in the same direction, say the researchers.






Recipe:

I don't know about you, but on the weekend, I start to crave some unhealthy foods! Today I've got a clean eating version of nachos for you! You can use a whole grain chip, or you can use sliced sweet potatoes!

Enjoy! XOXO

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 6

It's Day 6, you guys are doing awesome! You can recap on days 1-5 here, if you missed any, it's bonus time! Add in any missed workouts with today's workout.

Day 6: I've got two workouts for you today, you can choose between the two! Comment in our group with which one you completed!

Workout:

Most of the women that I work with are moms, like me. People tend to gravitate to others that are like themselves when looking for workout partners, accountability partners, coaches and friends. This one is for the mommies!

Workout Option 1: Playground Workout. Take your kids to the park and squeeze in this short circuit while they are playing!

Workout Option 2: Act like a toddler! For 30 minutes, hang out with your kiddo and act just like them! Wow, that's a good workout burn!

Fit Tip:

I did lead into this one a bit with the recap above. While I totally believe in resting when your body needs it, and I rest 1-2 days a week, try your best NOT to SKIP a day that you had originally planned to workout. Are you the type that makes excuses for yourself? No shaming here because that's totally me!

But did you know, Team Beachbody tells us skipping just one workout can initiate a downward spiral, increasing your odds of skipping another one by 61 percent, according to British researchers. The solution: Think smaller. Instead of trying to carve out time for one long workout, do two or three short ones. “In so doing, you’ll boost motivation, eliminate ‘too busy’ as an excuse, and accelerate both muscle building and fat loss,” says Chad Waterbury M.S., a Los Angeles-based exercise physiologist. Click here for mini-workouts you can do anywhere.


Recipe:

Let's talk side dishes. You can bake a perfect chicken breast, but adding a not-so-lean side dish will just ruin the whole idea! Instead, make a hearty, GREEN, side dish that will satisfy your hunger and your tastebuds.

A side side for your already perfected chicken: Roasted Green Beans

An entire meal: Chicken, Roasted Broccoli, Mashed Potatoes