Saying you're too overweight to exercise is like saying you're too skinny to eat.

    Your body needs exercise just the way your body needs food. No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they're carrying.
    Start small: Walk 5 minutes day, and increase by 1 or 2 minutes every few days. Soon, you'll be fit enough to walk an hour a day. You can even start small with resistance training. Doing simple exercises with soup cans or books will stimulate your muscles in new ways-and begin the process of kick-starting your metabolism so your body can burn fat.

If you want to live longer, start today. Your family-and your younger body-will thank you.

Time Management....

This is by far one of the hardest parts of my day! I struggle to stay on task. In my mind if I can do 10 things at one time then I'm getting more out of my time. Right!....
WRONG!
Multitasking doesn't make us as productive as we think! Our quality of work actually decreases and it can actually be wasting time instead of creating new time.
The simple reason multitasking doesn't work is because we can't actually focus on more then one thing at a time, our mind just thinks we can!

So imagine you are on the phone with someone and you are following up with a question from customer at the same time. Both of these tasks take communication, you can't talk to someone and write a focused well explained email at the same time, it's to conflicting. Your mind will get overloaded at this point. Now say you are writing an email and listening to someone at the same time. This task is a bit easier, but the person you are listening to will fade in and out. You simply can't focus on both tasks at once.

Another downside is the stress levels of dealing with multiple things at once. You feel overwhelmed  drained, and under appreciated. At the end of the day you don't feel like you really accomplished anything.

How do you stop multitasking??? Here are some ideas "m trying out to help me improve my time management skills:

• Plan your day in blocks. Set time aside for phone calls, emails, cleaning, etc...
• Keep a journal of what interrupts you the most. After one week look over your data and adjust what you need to in order to limit or take away these interruptions.
• Learn to focus on ONE task at a time. If you find your mind wondering take a 15 second break, breath and tell yourself "I'm in this meeting I need to focus on what I'm learning here!"

This is only a very small piece of time management! I hope this helps you have a more successful day!

10 ideas to stay fit with the Family!

So it's getting colder out and winter is soon shutting our windows and doors. So what do we do inside to stay active with our families?? 60 minutes of staying active a day right! So here's a few ideas to help you and your family keep moving!

1. How about a game of TWISTER! Get all tangled up, laugh, and have a good time!
2. Can you find it??? Try a Scavenger hunt! Hide things around the house and set the timer! 
3. Bowl-a-rama! Set up water bottles (with a tiny bit of water or pasta for weight) and use a small rubber ball or make it silly and use and apple and go bowling in the living room! STRIKE!
4. Dim the lights, Shut the blinds, and hand everyone a flashlight and get dancing! That's right turn on some disco music and you be the disco ball!!!
5. HOPSCOTCH! You remember that game right?? So get out the masking tape and make a hopscotch pattern on the floor! You can also use the masking tape to make a balance beam, don't fall down!!!
6. Read a book then play it out (like charades)!! 
7. Do the kids miss throwing ball?? Use marshmallows instead! Get out a bucket and toss them in or play hot potato with the marshmallows! Small or large!
8. Have a relay race. Have the kids (and you) get out all their winter coat stuff) Have a race to see who can put all the warm clothes on and then off! Don't forget hat gloves scarf.....
9. Grab a straw and a ping pong ball and start huffing and puffing! See who can blow the ping pong ball across the floor (or table) first. (make it harder and try getting it in a cup that is laying on its side!)
10. Try so morning yoga with the kids! Before breakfast do a few moves to get their bodies awake and ready for the day (mountain pose, archer pose, bowing pose, tree pose, jumping jack pose, etc)!

GET MOVING! 

So what are you going to do today?

Did you know exercise boosts brain power? Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity. All that makes for a more productive day. Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line.

Morning, Noon, or Night?

In my perfect world I would wake up at 5:00 am and eat a small breakfast...clean the house for 30 minutes and then do my workout! I would shower and be ready to start my day! (daydream)
Oh sorry back to reality! I have two kids, one is a baby and one is in First Grade and I homeschool her....so my world is NOT even close to perfect...But I do schedule my workouts!
I workout around noon time! When my son is sleeping! It makes my day start very late but I ALWAYS schedule my workout time in! Just like I would an appointment! If someone asks hey can you call around noon...nope, sorry I have myself scheduled for that time to be doing something else!
You are more likely to do your workout if it's on your calendar then leaving it to chance! So I ask...do you workout morning, noon, or night? Are you scheduling it?
Happy Workouts!

5 Breakfast Ideas for Busy Lifestyles

It's hard to eat healthy when you have a busy lifestyle! Breakfast is so important! After you have fasted through the night your body will be glad to have a healthy meal!

Oats: Many varieties! (rolled oats, steel cut oats, etc...) A quick cook oat will save you lots of time! You can add nuts, fruit, cinnamon, vanilla extract, nut butter, honey or whatever you want!

Quinoa: Great source of protein! It's similar to oats, you can add whatever you want!

Fresh Fruit: A fruit salad is a great breakfast! Be creative try new things!

Eggs: You can do anything with eggs! Make a sandwich, add spices, and veggies...endless ideas!

Shakeology Shake: Shakeology is by far the quickest healthiest breakfast you can have! It's very filling! You can add anything to it! I love almond milk and a tbsp of PB2! Lots of ice! Yummy! (let me know if you want more info on Shakeology!)

Enjoy your breakfast! Find something that works for you and stick to it!

Love being in a Good Mood!

So what are you waiting for?? That's is what I'm telling myself now! Going to do my workout right now! Join me!

Polar FT4! This is on my Christmas list!!!

Do you use a heart rate monitor to tell you how many calories you burn? If so, what are you using? Do you love it?

So get out of your own way!!!

How much did you drink today??

How many Calories should you Consume??

KNOW YOUR NUMBERS!  Knowing your numbers is the key to not just losing weight but maintaining that weight loss! So todays a big day for you. You'll learn why calories count, and why, if you have a histroy of crash dieting you've probably diminished your body's ability to metabolize calories. Finally you'll learn to calculate those numbers! Yes there is some math involved!

So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.

So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.

RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake)  The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)

So to figure out your numbers....

Your current body weight x 10 = RMR   ___

Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB  ___

Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____

Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!

Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI

Being sore is awesome! Don't take a rest day just because your sore!! The best way to work the soreness out is to workout again!!!

If you SERIOUSLY can't get off the Couch!

Get fit while Playing this Fall!!

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