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Wednesday, March 26, 2014

Fitness + Health

I am currently listening to Shakira's new cd and she is making me want to get up and dance. It is a perfect fit for writing this blog post. All about fitness and health. Those two things have slowly and naturally become two of our passions.

It all started when gearing up for our wedding. As a woman, all I wanted to do was get in shape for the biggest day of my life. This turned into a time to hang out as a couple. I see my co-workers during the week more than my husband, so we needed a time during the day to focus on each other. This time turned into working out together and our passion has grown from there. I was so against lifting weights at the beginning because I definitely thought I would bulk up. For all my ladies out there, this WILL not happen. Weight training if anything, is one of the quickest ways to shred fat and slim down. I am so thankful that Mike helped me get into weight training because I have never been happier with my body. There are still things I want to tone up, but all in all, my confidence has increase leaps and bounds.

Mike is a great motivator and having him there to hold me accountable is such a blessing. I do not think I could do it on my own. Because of our work schedules being slightly different, we choose to work out in the morning to get time together. This was hard at first, but your body really does get used to it. Plus it helps get your metabolism started! We top off every work out with a protein shake and water, water, and more water.

We pull a lot of our work outs from Muscle & Fitness Magazine. I just found out they have a women's version, so I will be checking that out asap! They do a great job laying out workouts with how many sets, reps, and suggested weight for each. Mike and I are currently doing a circuit training workout from their March issue and are loving it. Very crossfit-y.

One thing I am also going to incorporate is a Bikini Bootcamp from one of my favorite pages on Instagram. The Super Sisters are holding a 6-week boot camp and my friend and I decided to try it out! If you're interested, check out there website and we can all do it together! It starts on April 1st, so let me know if you're doing it too!

On the nutrition side of things, they say 80% of getting toned is what you eat and I am going to have to agree. It is nearly impossible to work out extremely hard and then still eat whatever you want. Cleaning eating is huge as well as eating a good amount of protein.

Depending on how active you are, you're supposed to eat one gram of protein to one pound of your body weight. So if you're 130 lbs, your daily protein in take should be 130 grams. Doing this while strength training helps maintain the muscles you're building. This is my struggle. I don't think I eat enough protein throughout the day. I have always struggled with eating chicken, so I eat a lot of tuna. This can get a little old at times, so I try to get more protein in hard boiled eggs, 0% fat greek yogurt, protein bars, and salmon. It can be a little overwhelming at first, but it really does make a huge difference.

We have a staple grocery list that we always get and then add things in accordingly. We always get:

  1. apples
  2. bananas
  3. lettuce
  4. bell peppers
  5. zucchini
  6. sweet potatoes
  7. salmon
  8. chicken breast
  9. ground turkey
  10. jugs of water
  11. steel cut oats/old-fashioned oats
  12. tuna
  13. brown rice (Minute Rice)
  14. Unsweetend Almond Milk
  15. Fage 0% fat Greek Yogurt
  16. Ezekiel bread
  17. frozen fruit for smoothies

These ingredients help build a solid foundation for any meals we are going to have.

Mike and I have little notebooks where we try to write out everything to act as a guideline. We write out our workouts with sets, reps, and weight, and we write out our food consumption. One thing I have noticed is that when I write down how I feel after working out (strong, confident, motivated), I am less likely to indulge in things that slow down my process. Also, when I come across a workout or tips on Instagram or the web, I write it down so I can incorporate that in to my routine. Writing things down really helps!

Lastly, drink lots of water and stretch!! A friend of mine suggested I start off by drinking half my body weight in ounces. You will have to go to the bathroom a lot, but it really makes your body so happy! And make sure to stretch. We have stared to foam roll after each workout as well; it's painful, but makes such a difference.

It just takes a couple of days to get into the routine of things! My biggest struggle was not having someone hold me accountable, so it was so great when Mike and I started working out together. If there are fitness goals you have, start small and work your way up! Don't focus on the pounds as much as the inches. Or hell, don't focus on anything except feeling great!

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