Category

In-home workouts

Choosing a Fitness Program | One Of The Biggest Tips I Can Give You!

By | bootcamps, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, In-home workouts, Killer Kurves, MamaTone, Transformations, Uncategorized

One of my small group clients made a comment to me that got me thinking. She saw another one of my clients (extremely hardcore and dedicated), getting pumped up for his next workout. She asked me, “When does this ever stop? Don’t you get to a place where you are happy with your results and then just stop?” Unfortunately, some think that this whole eating healthy and exercising is a kick someone can go on for a bit, and then go back to their old poor choices and expect to keep the benefits that they saw. If you are on an eating plan or workout plan that you couldn’t sustain (or slightly modify), for the rest of your life, I would stop doing it ASAP. You are setting yourself up for failure.

Burnout and when people aren’t consistent are two big problems. You must learn to enjoy how eating healthy makes you feel, and how the act of exercising pumps you up! If you ask those close to me, they will tell you I get SO excited for a big crisp salad, with a can of tune and vinaigrette dressing!  Please check out my latest blog post in which I talk about this subject of consistency, and getting back on track when you fail.

FitMomTransformationCenterOct13-45 I would like to give you my top 5 things you should look for when choosing a fitness program.

1. It should be fun! I have found that if a person hates what they are doing, they will eventually quit. There might be times in the workout that aren’t pleasent, but as a whole, you must get excited and look forward to the workout. You might enjoy the actually exercises, the muscle burn, the cardio, the stretching, the socializing, the comaraderie, the muscle soreness the next day, or some other aspect, but whatever it is, you must enjoy some parts of it.

2. The instructor must be well likable and someone you can trust is knowledgable and you get along with. Similar to the first one, if you can’t stand the person who is telling you what to do, you will most likely hate it and quit. The instructor must be good at finding those buttons in you, to push you past your comfort level and do things you never thought were possible. They should be a role model for you and someone who inspires you to be your best!

3. The program must have variety and progressions. Variety is important for two reasons. First, it keeps you guessing and prevents you from getting bored with the workout. Second, it keeps your body guessing and limits the likelihood of plateaus. Progressions are so key, and one reason why places like curves will begin to struggle to keep their customers satisfied. The body needs progression, as the body gets more fit, it also begins to get more efficient at what it does and burns less calories. In order to keep moving toward your goals, larger and larger stressors need to be put on the body to continue the process towards change.

4. A combination of cardio, core, strength training, and stretching should be part of an effective program. If fat loss and muscle toning is your goal (which is seems it is for FitMomTransformationCenterOct13-4895% of the people I work with) all of these components are necessary to have to reach your fitness potential.

5. Must fit your budget: It is best to find a fitness program that fits your budget and one that is convenient for your schedule. If a program takes a long time to get to, or costs too much for you to continually be part of, you need to find a better program!

I hope these 5 tips help you in choosing the right fitness program for you! Of course if you are in the Madison area, I would love to get a chance to work with you! I hope you will find that all of my programs meet these 5 points. I believe they do, and is the reason why I get to work with about 150 clients each week to help them reach their fitness goals and feel strong and healthy.

My programs include Fit Moms, Fit Fun Bootcamps, and Killer Kurves.

 

 

Post Thanksgiving Recipe

By | Healthy Snacks, In-home workouts, Nutrition, Recipes, Uncategorized

I hope that you had a great Thanksgiving for those of you celebrating it.  As promised, I would like to share another healthy recipe from Hallie our recipe maker extraordinaire and the creator of the Santa Slimdown eating plan which starts Dec 1st.

Roasted Squash, Apple & Onion Hash1 Peach

While this dish makes a nutritious and colorful side dish to any holiday meal, it’s also a great breakfast or brunch option when served with fried eggs and fresh fruit.

Serves 8

2 large (2½ pounds each) butternut squashes, peeled, seeded, and cut into ¾-inch cubes
4 tablespoons extra-virgin olive oil, divided use
3 apples, cored and chopped
2 celery stalks, chopped
1 medium red onion, chopped
4 garlic cloves, finely chopped
2 tablespoons finely chopped fresh thyme
Sea salt and black pepper, to taste

Preheat the oven to 400ºF. Divide the squash cubes between 2 rimmed baking sheets. Drizzle each pan of squash with 1 tablespoon of olive oil each. Toss to coat. Roast for 25-30 minutes until tender and lightly browned. (Can be prepared up to 2 days in advance. Refrigerate in an airtight container.)

Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the apples, celery, onion, garlic, and thyme. Cook, stirring occasionally, for 5-10 minutes until the onion is soft and translucent. Add the roasted squash to the pan and stir to heat through and combine. Season to taste with salt and pepper before serving.

Let us know what you and your family think of the recipes. If you want more recipes like these (19 to be exact) plus many other simple meals and snacks, click here to join our 36 Day Santa Slimdown and end 2013 on a healthy note! I would like to challenge you to set some 30 day goals which will help you live each of the next month’s days to the fullest and healthiest possible. Would love to hear that they are.

Healthy Mom, Healthy Family, Healthy Community!

By | Abdominal Training, Body Assessment, bootcamps, Cardio Workouts, In-home workouts, Kids Fitness, Lowerbody toning, MamaTone, Transformations, Uncategorized
Tranformation Center

We are so excited about our new “Transformation Center”. Our tagline: “Healthy Mom, Healthy Family, Healthy Community”.

We are also exited to be offering programs for moms, (of course) guys, kids, and many things for our community such as birthday parties, movie nights, date nights (parents leave kids at our place for a night of fun), and so on.

I would like to invite you to come visit sometime, no matter where you live in the world.  We had 70 energetic and awesome people to get things going.  I might write in more detail about the experience of opening up a place, but I can say that I have never worked longer hours, felt more stress, and doubted myself on occasion. But I am confident with the support of an incredible team and community this will be a great thing for our community.

To me this is another example that the greatest things in life require hard work, nights with very little sleep, and moments of stress that you aren’t sure you are capable of handling.

So, if you have a goal right now that you are going after very hard because you KNOW it is the right thing to do and you are experiencing the emotions above, I just want to let you know to keep believing and remembering that anything above “ordinary” requires extra-ordinary work. You must be willing to do things 99% of others aren’t willing to do.

One part of the transformation center I am extremely excited about is the weekend kids birthday parties. It will give families another option for a healthy and fit party, while giving the parents a well needed break from having to “plan” or “do” much of anything. Plus it allows me to hire another 5 people which makes me happy!  My BDS (Birthday Delight Specialists) have created a short survey about kids birthday parties and I would be grateful for any of your experiences and opinions.

Click here to share you opinions >>>http://www.surveymonkey.com/s/JCTY7HF

We are wanting to be the #1 party destination, because a birthday party is a great way to reach kids and show them a fun time while making it healthy focused, and it allows moms to experience what the Fit Moms Transformation Center is all about.

Please also check out our Universal Fit Moms for Life Six Week Challenge >>> http://www.fitmomsforlife.com/join/

Wendy

By | Behavior Change, Blog, bootcamps, Core Training, Fit Moms For Life Book, In-home workouts, Uncategorized
Today I want to share with you a story of Wendy, although she lives in my town, I have yet to meet her.  Her story reminds me that all it takes is some correct information followed by massive action.  Wendy, like many moms just didn’t know the right way to healthily lose weight and be healthier.  I am humbled that some words in my Fit Moms For Life book, and some of my workout videos was the start of a 67 lb weight loss journey, but more importantly, a beautiful mom of 4 kids finding herself and discovering that being overweight her whole life wasn’t something she had to live with.  Wendy I can’t wait to meet you soon and give you a big hug.  Your story has inspired me, and I know thousands of others who will read this.

Wendy before at over 200 lbs

Here is her story…

“I am 31 years old and a mother of 4 beautiful kiddos (ages, 10, 10, 5, and 3).  For as long as I remember I have considered myself “big boned” and seriously believed that I was just built bigger than other women.  I had come to terms with that and found a way to be happy with my body at the time.  Exercise and healthy eating was a foreign language to me too.  I never really understood how it worked and I never gave 100 percent to finding out either.  I have pretty much struggled with my weight since middle school.

My oldest 2 girls started to participate in a program called Girls on The Run last year (2011).  They were learning about positive thinking, healthy food, and finding inner strength to overcome obstacles.  Watching them finish their very first 5K last November was very emotional for me.  I was proud of them but, mad at myself for not being able to (or wanting to) complete that first 5k with them. I stepped on the scale at the beginning of this year (2012) and was 221 pounds.  I was mad that I let this happen.  How did this happen?  I didn’t even notice that I had put on that much weight.  I still feel embarrassed at times even now after losing the weight!  This year (2012) was going to be my year and I was going to take back my body and not let the chaos of my life to be my excuse.  My mom was also diagnosed with breast cancer for the second time which was pretty hard for me to deal with emotionally.  I wanted to make sure that I was doing everything I possibly could to be healthy and to be able to fight off anything that I could possibly have to deal with one day.

Click the book to buy it

I started to do a little research on eating better and basically the first 2 months of weight loss for me was trying to figure it out.  I started to add some cardio but, after a month I was not seeing any results on the scale or in the way my clothing felt.  I got an e-mail from Groupon with an offer on Dustin’s bootcamps and decided to read a little more about Fit Moms For Life.  I ordered the FMFL book and the Got Core video and started to put what I was reading in to action.  I had to schedule myself to be at the gym 3 days per week after work just to make sure I went.  My husband works nights so this was not always easy to do with all of my kids and then with my oldest 3 being active in sports and extracurricular activities after school.  I decided that I was not going to give up my gym time though.  I had spent the last few years worried about getting everyone else where they needed to be and never worried about how I was feeling or if I was taking care of myself.  My 3 gym visits (Tuesday, Thursday, and Saturday) each week consist of weight lifting and burst training.  I spent the other days doing the Got Core video, playing Zumba on our Xbox Kinect with my children, and running.  Sundays are usually my rest/cleaning days.

Wendy Before and After Losing 67 Pounds

I used the My Fitness Pal application on my phone.  Everything I ate, every time I worked out, every pound I lost I entered in to my daily journal there.  I also spent a lot of time journaling in a notebook about how I was feeling or if there was anything particularly hard for me that day.  I wrote personal goals for myself outside of just the obvious weight loss goal.  Sometimes it would be something as small as: read a book with the kids every night this week or to get one room cleaned each night during the week.  Other times there would be goals like: be able to do 50 pushups continuously in the next 90 days.  These types of goals helped me to motivate myself and they also taught me that I can achieve almost anything if I put my mind to it.

I also started to run with my daughters this year (2012) when they started the  Girls on The Run program again.  This was to be their 3rd time running a 5K in this program and there was no way that I was going to let them do it again and just stand by as a spectator.  I wanted to share that moment after crossing the finish line with them.  I also wanted to be able to encourage and motivate them as we all ran together.  I completed my second 5K to support Girls on the Run on November 10th with both of my daughters.

To date I have lost 67 pounds however, I am still hoping to lost another 10 to 15 pounds and am still working hard to tone my stomach.  Now that I have lost most of the weight I do have a harder time staying motivated at times.  I have found that by talking to others about my goals and challenges I face that I have been able to do a pretty good job still making it to the gym and eating healthy.  There are people that tell me “you better not lose any more weight” or “you are too skinny”.  I  just have to remember that this is my journey to be a healthier me and what other people think does not matter.  I can’t tell you how much losing this weight has changed my outlook on life.  I have energy after work now!  I don’t just sit on the couch and watch television any longer.  I am able to control my emotions at home and work a lot better too.  All of the extra energy I have now allows me to keep up with my energetic kids!”

-Wendy

Example Meals:

Day 1

Breakfast: yogurt, granola, berries (strawberries/blackberries/raspberries)

Snack: Banana

Lunch: Turkey Sandwich on whole wheat (onion, spinach, avocado or laughing cow cheese), Apple

Snack: Popcorn (plain)

Dinner: Grilled Chicken, Broccoli, half of a Sweet Potato

 

Day 2

Breakfast: Oatmeal, Banana

Snack: Orange

Lunch: Salad (Spinach, Onion, Turkey, Walnuts, String Cheese, Vinagerette)

Snack: Apples and Peanut Butter

Dinner: Grilled or Baked Fish (Halibut, Cod), Asparagus, half of a baked Potato

 

~Wendy

Mary’s Journey To Discovering Herself and Dropping 74 lbs

By | Behavior Change, Blog, Fit Moms For Life DVD, In-home workouts, Mindset, Nutrition, Uncategorized

Mary is someone I have yet to meet but hope one day to.  She has been a faithful follower of the Fit Moms For Life workouts and eating plans for a couple years and the results are very dramatic.  I really like the part about her story where she shares about being overweight her entire life.  Many people believe that when you are overweight at a young age, you are doomed to a life of obesity, it just doesn’t have to be that way!  Enjoy her story, and write any comments or questions below.

Here is Mary’s story…

“I have been overweight for the entirety of my life.  I have no memories of ever having a flat stomach, not even as a child.  My childhood friends commented often on how my body looked different; one little friend in particular loved to make it a point that I understood that she was so much smaller than I was.

Along with being overweight as a child, I have no memories of a time when I was not following some diet.  My parents would encourage me to exercise and eat healthy.  I read magazines full of fad quick fix diets and I would make real effortful attempts to follow the various diets that I read about.  But despite those efforts and my parent’s encouragement to eat healthy, the kitchen always had Twinkies, ice cream, potato chips, crackers, and sodas on hand… you name it the kitchen had it.  As a kid, and even as an adult, it’s hard to not eat foods that you crave and love if they are so easy to get to.  So despite whichever diet I tried to follow, I was not successful at keeping away from the junk food drawer…yes, my parents had a designated junk food drawer.

I was pretty active as a kid.  I rode my bike a lot, got into inline skating, and walked with my mom.  Billy Blanks came out with Tae Bo when I was in middle school, but despite the exercise that I did, I was still always pretty chubby.

When I was in High School, my parents took me to a weight loss specialist.  I followed the plan that the doctor had put me on religiously.  I was only allowed to eat 900 calories a day, I was taking oral medications that sped up my metabolism and suppressed my appetite, and was even given weekly injections that would boost my energy levels.  While in this program, I lost about 45 pounds and I lost it very quickly.  When I went off to college I was thinner than I had ever been, and I was very happy about it.  However, leaving the doctor’s program with no more appetite suppressors, no more medications that would speed up my metabolism, and no longer eating only 900 calories a day, I quickly gained back the 45 pounds that I had lost, and… by the time I graduated from college I had gained another 40 pounds on top of that.  And, I gained that weight back plus some even while exercising.  I was walking and running consistently through my college years.

I am not a tall girl, I’m somewhere between 5’2”-5’3”, and by the age of 23, I weighed in at 215 pounds.  And I was so ashamed of myself.  I was disappointed that I was unsuccessful at keeping the weight off that I had lost, and was so sad that I was still the fat girl.  For a couple of years I kind of just gave up and resolved that I was just the fat girl and always would be.  But again, I was so ashamed of what I looked like.  I did everything I could to hide myself and disappear.  I wore a sweatshirt and jeans everyday, even in the summer!  I never did anything with my hair, I actually wore baseball caps most of the time.  I NEVER wore makeup. 

I spent the next 2 years living very isolated.  Eventually I got to the end myself in this area; and when you get to the end of yourself, you either choose to fight, or you give up all hope.  I knew that I couldn’t live life the way that I had been living it, and I wanted to live my life as fully as I possibly could.  So when I turned 25, I became flat out DETERMINED that I was going to take some of my excess weight off.  I decided that enough was enough, and I was done living in such unhealth.  I wanted to be able to ride a bike, to be able to hike in the mountains without stopping every 50ft to rest.  I wanted to be able to play and run and have fun.  I wanted to be able to live a physically active and physically playful life.  I decided that I was done isolating, done moping and hiding and wishing that things were different.  I decided in a moment that I was going to combat my unhealthy lifestyle and beat it no matter what it took (never underestimate the power of a choice).

I joined a gym, an all women’s gym because I did not want men to see me.  My parents very generously paid for my membership and also bought me an elliptical machine so that I would be able to exercise on the days that I couldn’t make it to the gym.  I went, yet again, on another diet where I ate things that were low-fat, sugar-free, frozen Smart Ones and Healthy Choice meals, diet sodas, etc… the whole works (right?).  I ate this way, and exercised consistently at the gym and on my elliptical for 6 MONTHS… and I didn’t lose a single pound.

One afternoon, I had just pulled into my driveway after returning from the gym, and I melted down crying in my car.  I was DESPERATE for some breakthrough, for some results for all of the time and effort that I was putting into this.  I believe in God, I love Jesus (I met Jesus when I was 23 years old and got to give my heart to Him), and I was begging Him to help me, to give me something anything that would help me to lose some of the excess weight and get my body physically healthy.  After I was able to get myself out of my car and into my house, I went to my computer and decided to log on to Facebook (which I RARELY do, I have yet to get on board with this whole social media revolution.  I can barely use my cell phone and it’s just a basic flip phone dumb phone device).  But on Facebook, an old friend of mine had tagged me in a notice (or whatever you call it) about Dustin Maher’s fitness program.  What she wrote about Dustin’s program captivated me, so I went to the website.

Click image to learn more about this program and to sign up

I couldn’t believe what I found there.  As I navigated my way through the website, I read about how doing cardio for exercise was ineffective for weight loss.  I absolutely believed that because it had proved to be so true in my life!  He explained how strength training and building muscle was effective for weight loss, because the more muscle you have on your body the more fat you burn.  Everything I read seemed to be true, so I started to get a little excited, I got my hopes up, and checked out what DVDs he had to offer.  Dustin was running a deal on one of his DVD series called Fit Moms for Life, where if I paid for shipping, I would receive the first DVD free.  Now, I am not a mom, but I figured if busy moms could do this, than absolutely I could do this.  So, of course I ordered it.  When it arrived, I saw that I needed a set of dumbbell weights and a yoga ball, so I went to the Wal-Mart and purchased 5lb, 8lb, and 15lb weights to start.  And after the first month, I had actually experienced some weight loss!  I was dying for the 2nd DVD, I couldn’t afford to buy them, but my parents really do love me and support me however they possibly can, so they paid for all 12 of my DVDs.

Mary now, 74 lbs lighter!

Each DVD also contains a nutrition lesson.  These nutrition lessons are solid gold to me!  I discovered that I knew nothing about nutrition!  After watching a few of them, I realized that the low-fat, sugar-free, Healthy Choice frozen dinner eating plan was ALL WRONG.  Nothing that I knew about food was true.  So, over the past 2 ½ years, I have been on a journey where I’ve had to unlearn everything thing that I’d ever learned about food, and relearn it all from scratch.  I needed to change the ways that I thought about food, so I did just that. I took Dustin’s nutrition guidance very seriously and did some research of my own.  With Dustin’s help I taught myself nutrition, stopped eating frozen meals, and taught myself to cook.  I experienced many MANY kitchen fails, but today I can say that I’m a pretty decent cook.

I paid attention to myself and learned what my food traps were.  For example, from September-May, the Reese’s Company infiltrates the grocery stores.  In September out come the Reese’s Peanut Butter Cup pumpkins.  And the day after Halloween, the pumpkins go on sale, and the Reese’s Christmas trees come out.  Then, the day after Christmas, out come the Valentines hearts, followed by the Easter eggs… and the grocery store sells them individually right by the checkout line so that you can grab one (or 5) to have to eat on the drive home.  I know ahead of time, before I even go into the store that these are going to be there, so they don’t catch me off guard and I can avoid caving in.  I decide in advance before I go into the store that I’m not going to buy them, and if I know that I’m experiencing weakness in my food choices, I make it a point to shop at a different store that I know does not sell them so readily.

Also along these lines, I would to go to a party or a get together with friends where lots of salty snacks and baked goods were available.  I would spend all of my energy and thoughts trying to eat as many cookies or chocolates that I could possibly eat without people noticing that I was eating so many.  I wasn’t able to invest in my friendships because I was only thinking about the food.  So I adopted a motto for myself of “enjoy the one”.  I taught myself how to eat only one cookie and one piece of chocolate.  It took a while to learn how to do this, but I can now go to these parties and get togethers, enjoy my friends and invest in my relationships, and I can eat that single cookie that I love, enjoy it, and not be left longing for 12 more of them.

A helpful tip Dustin encourages for your healthy lifestyle is to follow an 80% 20% eating plan.  Eat healthy and wisely 80% of the time, and the not so healthy foods 20% of the time.  This 80/20 gage is so helpful and SO DOABLE.  I spend my 20% primarily on dark chocolate with sea salt and kettle corn.

Over Thanksgiving last year I gained a few pounds, so after that holiday, I journaled about it.  I went over all of the places that I went, what I ate, the food I consumed while I was cooking (you know what I mean; those harmless little bites and taste tests…uh huh).  I learned myself though journaling these things out.  I saw what my traps were, the places where I tripped up.  And after seeing those things and pinpointing where I went wrong, I made a game plan for the Christmas Holiday.   And… I actually lost weight over Christmas last year!  My game plan actually worked.  I ate all of the seasonal foods that I enjoy (I’m one of those weird people that loves fruit cake), but because I had this game plan, I didn’t overdo it.  I know how to handle the holidays without packing on weight and without missing out on the holiday goodies.

I have been doing Dustin’s Fit Moms for Life  program for 2 ½ years now.  I get to use heavier weights now than the 5lb-15lb weights that I started out with.  I now use up to 45lb dumbbells.  With the workouts that Dustin takes you through, his guidance, the encouraging stories of the women featured on his DVDs, and the nutrition and knowledge of food that I have learned… over the last 2 ½ years I have lost between 70-75 pounds, and have kept it off!  I am smaller now than I was during my first few years of college.  My friends and family can’t believe how different I look and encourage me all the time.  I can’t believe the energy that I have and how different my body feels.  My knees don’t hurt nearly as much now THANKFULLY.

I know how to eat.  Without following a diet, I know how to eat healthily and successfully.  I know how to fit a workout into a busy day.  I know what my food traps are and I have a game plan to overcome each one of them.  The way that I think about food has flipped a complete 180 degrees and I don’t see food the same way that I used to.  I don’t worry about gaining back the weight that I have lost.  And I’m actually not finished dropping weight yet, I have about 15-20 pounds left to lose but I know that I am going to lose those remaining pounds.  I feel set up for the rest of my life to live as a healthy woman.  I hope to be a wife and mother someday and I feel set up to be a successful mother in the area of healthy nutrition and exercise (I WON’T have a designated junk food drawer for them).

I am so thankful for what I have learned through the Fit Moms for Life program.  I don’t feel like or worry that I will fail in this area again ever.  Of course, I will have my days where I don’t eat as well as I could have, especially on those days right before my period…yep.  I don’t believe in perfection but I do believe in excellence, so I don’t expect myself to be perfect at this, but I do know how to be successful.  I know how to be successful in the day to day, and in the long run.  I would absolutely recommend this Fit Moms for Life program to everyone; to moms, single women, and I would even recommend it for men.  It’s possible, it’s doable, and it’s sustainable.”

-Mary

Fat Burning Partner Workouts

By | Cardio Workouts, Core Training, In-home workouts, Uncategorized

Exercise SHOULD be fun.  At least some of it.  When I look at designing workouts for my Fit Fun Bootcamps, MamaTone, and various DVD programs, I try my best to add some sort of element of fun.

Click the book to buy it

This morning myself and my 12 trainers kicked off our outdoor bootcamp season.  I forgot how amazing it feels to workout in the great outdoors.  We had some light mist and fog to deal with today, it had a “magical” feel at 5:30 AM 🙂

One way to make working out fun is to do exercises that require two people.  I have spoke many times about the power of a support team, but when you have someone else there to encourage you and to make things a little more difficult, you tend to work harder and laugh more.

Here is a video I filmed with two busy moms.  Each have had 5 kids, so please no excuses about not being able to get shape after kids, or finding the time.  You can read Jody’s full story in my book Fit Moms For Life: How to Have Endless Energy To Outplay Your Kids.

These 3 exercises can be done with another girl friend, your kids, or a significant other.  Try them out this week, and I bet you will share a few laughs and break a sweat. 🙂 Read More

Who say’s it’s not possible to be “hot” at 50? – Part 2 of 2

By | Behavior Change, Fit Moms For Life DVD, In-home workouts, Nutrition, Transformations, Uncategorized

In part one I told my transformation story. Now I am going to talk about how changing my eating habits helped me to get the resultsClick here to read part one…

Donna Before

One big lesson I have learned is that nutrition plays a large part in the results that you get. Eating 5 small meals a day works really well for me. Just when I start to feel hungry, it’s time to have another meal. I try to eat healthy 70% of the time.  I still have my treats…but only in moderation. Well, most of the time. 🙂

Steel cut oats are one of my favorite things for breakfast. I have come up with several different varieties. Some of my favorites are pumpkin/walnut, apples (or raisins)/cinnamon and Cocount. Or,  sometimes I just add ground flax seed. Another great breakfast  that I enjoy is this one that Dustin recommends. I also like toasted Ezekiel bread with natural peanut butter in addition to eggs.  Read More

Who say’s it’s not possible to be “hot” at 50? – Part 1 of 2

By | Behavior Change, Fit Moms For Life DVD, In-home workouts, Transformations, Uncategorized

I’m hoping that’s not true…I’m planning to just get better with age.

At the age of 48 I’m in the best shape of my life. Let me tell you how I was able to make that happen. Growing up I was fairly thin, then when I turned 18 life got in the way. Late in my 30s I was at my highest weight ever and knew I needed to make some changes. I was overweight, unhappy and had no energy.

Donna Before

Early in my 40s I was able to lose 50 lbs by changing my eating habits. Most of the changes were the basic ones that Dustin recommends. I was eating more veggies & fruit, less processed foods and tracking what I ate. I also started working out . I did some strength training but the heaviest dumbbells I had were 10 lbs. My cardio consisted of walking occasionally, an elliptical machine and riding my bike 12-18 miles a week. With these changes I went from a size 18 to a size 6. Read More

20 Minute Fat Burning Workout at Home or While Traveling

By | Behavior Change, Cardio Workouts, In-home workouts, Lowerbody toning, Uncategorized

While traveling in AZ, I wanted to get a quick workout in to counter act the 4 days of sitting through a conference.  My friend Maria Andros shows you the workout that we had just done.

Do each exercise for 10-12 reps and 2 sets of each, alternating between an upperbody and lowerbody exercise.

The exercises we did were:

-Push up rows

-Squat to shoulder press

-Lunge to bicep curl

-Bent Row

-Single leg deadlift

I hope you enjoyed this short but intense fat burning workout!

Kim’s Top 10 Reasons for Being a “Fit Mom for Life”

By | Behavior Change, Blog, Fit Moms For Life DVD, In-home workouts, Mindset, Uncategorized

  Hi, This is Kim, one of Dustin’s contributors.  This fall starts my third year doing Dustin’s programs.    I’ve been doing the Fit Moms for Life dvd series for two years.   I supplement that with the Buns, Guns, Shoulders and Back dvd.  I also like to run a few times a week.  I just completed one year of being a Fit Moms For Life group leader in ND and my husband is a nutrition guru.  Basically, I have access to alot of information on fitness and nutrition.  Sometimes, the biggest obstacle is using it.

Read More

30 minute workout you can do anywhere

By | Abdominal Training, Blog, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Uncategorized

 Post by Katie C., blog contributor

Before I started bootcamp, if I only had 30 minutes to work out (or even if I had more time), my default activity would be running.  Now that I’ve been doing bootcamp for almost a year, I’ve learned the importance of incorporating strength activities and am a fan of circuit workouts. Here’s a 30 minute circuit workout that I’ve adapted from iVillage.  It’s a great way to get in a good workout anywhere without any equipment.

1.  Warm up with 8 minutes of cardio (running, jumping jacks, etc)

2.  Do one minute of jungle squats 

3.  Do one minute of push ups

4.  Do one minute of reverse V lunges

5.  Do one minute of modified chair dips

6.  Do two minutes of cardio (any combination of jogging in place, butt kickers, squat jumps, snowboard jumps, etc.)

7.   Do one minute of ab exercises (any combination of front planks, bicycles, Russian twists, etc.)

8.  Take a 30 second break, then repeat steps 2 through 8 two more times.  Your 30 minute intense workout will be done before you know it!

At-Home Pre-summer abs/shoulders exercise

By | Abdominal Training, Core Training, In-home workouts, Uncategorized

If you started pulling out your summer clothes last week (only to sadly stick them far back in your drawers again today), then you will want to start doing this move.  The warm weather WILL be here soon!   Walking Plank:  put your feet on the couch (curl toes under), hands on the floor in a push-up position.  Walk your hands and feet 4 steps to the right and then back to the left.  Pull in your belly. Make sure you can hold plank on the floor in good form before trying this one.  You’ll feel it in your abs, gluts, and deep in your shoulders.  Repeat 6-8 times, 3/week.