Mid-Week Motivation

Merry Christmas!

Mid-Week Motivation

Enough said!

What time of day to you like to work out?

I prefer to work out in the morning.  If you have been reading this blog for a while, you know that I try to excuse proof my workout. It is the first thing I do in the morning.  That way the day has been started on a positive note and no matter what happens the rest of the day, I know that I did one great thing that was just for me.

Women's Health Magazine has list given a list of 7 reasons that morning workouts are great.  I recommend it working out in the morning if you can.  However, don't skip a workout if you need to workout later in the day.

Have a great day!

Weatherproofing your workout

Weather!  I know this is a health and fitness blog but I can’t help but to comment on the weather.  It seems that this December is shaping up to messy one for many areas of the U.S.  It rained 9 days in a row in Georgia.  When the sun finally came out this past Tuesday afternoon, I sat outside to watch the sun set even though it was cold.   Cabin fever can really mess with your motivation to workout.  However, working out could be the best remedy to that feeling.

Things you could do:

1. Shovel the snow (only if you are physically able)
2. Complete an exercise DVD (see entry from 6/17/13
3. Go to Youtube and try a new workout
4. Complete the following circuit

15 jumping jacks

15 air squats

15 mountain climbers

15 bicycle crunches

15 push ups

Do this circuit 4 times.  Enjoy

Try and have fun during this winter season.

Mid-Week Motivation

I workout at 5 am in the morning.  I sometimes want to sleep in now that winter has descended. This is what keeps me going. I like to look in the mirror and like what I see.  Have a great workout

P90X3 is here

I am so excited.  I completed P90X a few years ago.  It was a great workout.  I built a lot of muscle during those 90 days.  I am super excited that Tony Horton has put together a 30 minute program.  I love 30 minute work outs because they are really excuse proof.  You can always find 30 minutes in a day.

I will be ordering my copy by the end of today.  I will be starting a challenge team for P90X3 in January 2014.  Let's do this workout together; keep each other encourage during the next 90 days.  More details will follow by the end of this month.

You are guaranteed to receive P90X3 by Christmas if you order by 12/15/13 at 11:59 pm.  For a limited time there is free shipping.  

You can get further information through my coach link.

Update 7:26 pm
I have placed my order.  Can't wait to get started in about 5 to 7 days.

Apple Cinnamon Kefir Pancakes Recipe

Donna and I have been experimenting with fermented foods.  Cyndi Ball (see post 9/6/13) gave us a jar of kefir over Thanksgiving weekend.  It still had its grains so we could make more.  So I have been in a quest to find recipes to use up our kehir. I made this recipe last weekend.  It is so easy and the pancakes are crazy tasty.

I used a large apple instead of a small apple.  I kept about 1/4 to sprinkle on top of the pancakes with some crushed pecan pieces.  I did not want to add syrup since they tasted so good as presented.

Enjoy!

Apple Cinnamon Kefir Pancakes Recipe

Ingredients: §  1 cup dairy kefir §  1 tablespoon melted coconut oil, sunflower oil, or grapeseed oil §  1 teaspoon vanilla extract §  1/2 cup oats, ground in blender or food processor (can substitute 1/2 cup flour) §  1/2 cup flour §  1 egg §  1 tablespoon butter, melted §  1 tablespoon raw honey or maple syrup §  1 teaspoon baking powder §  ¼ tsp Baking Soda §  1/4 to 1/2 teaspoon salt (to taste) §  1/4 to 1/2 teaspoon cinnamon (to taste) §  1 small apple, chopped §  Chopped nuts (optional)  Instructions: 1.        In a bowl, mix together the oats, flour, baking powder, baking soda, salt, and cinnamon. 2.        In a blender, mix together the kefir, oil, vanilla extract, egg, butter, and honey or maple syrup. 3.        Add the dry ingredients to the wet ingredients and blend just until smooth. 4.        Add the apple and mix just until combined (don't puree the apple). 5.        Drop 1/4 cup for each pancake on a hot griddle greased lightly with coconut oil or butter. Top the baking pancake batter with a few chopped nuts if desired. When the top of the batter is slightly dry (a couple of minutes), flip the pancake and cook on the other side. Makes 12 pancakes.

What's next?

Now that I have finished NPTI and passed the CPT exam, it is time to move onto next steps.  I am proud to announce that I have launched a new business called Healthy Beginnings, LLC.  I have launched a personal training business.  I will discuss my triumphs and tribulations of becoming a small business owner on this blog.

So what is Healthy Beginnings?  At Healthy Beginnings we offer full service fitness.  Each person will receive customized programs specific to their goals -- weight loss, maintaining weight or gaining strength.  Working out alone can be a challenge.  Here's what we do:  we make working out fun, safe and goal specific.  Your goals become our goal.

We will come to your home or meet you at the gym.  You can maximize your savings by working out with a partner or two. Training can be customized up to three people in a session.

So, be on the look out for my website.  In the meantime, I have registered with the Secretary of State in Georgia, gotten my EIN number from the IRS, bought liability insurance and equipment so that I can be mobile.  Now I just need to get a roster of clients.

Mid-Week Motivation

Have a great week.  Thanksgiving is over.  I am so glad you did not overeat and under workout.  Have a fun workout.

What methods do you use to help you meet your goals?

I use a vision board to help me meet my goals each year.  I never had much luck with written down new year resolutions. I use my vision board to incorporate all the facets of my life whether is be spiritual, work related, health and wellness, wealth building, travel, entrepreneurship and most importantly a reminder to have fun.

This is a picture of my 2013 vision board.  I keep my vision board in my workout room so I see it first thing every morning.  It keeps me centered on what is important.  I see resolutions as something that I will or will not do.   Vision is how I imagine me living my perfect truth; it is something that I aspire too. I find the vision board keeps me on a positive track.

I put this vision board together in December 2012.  It is wonderful to see that many of the items that I could only imagine a year ago have come to fruition.  I am starting to think about my 2014 board.  There probably will be some overlapping themes.  That's okay.  It's my board.

There are many methods that you can use when you are goal setting.  Whether you use new year resolutions, a vision board or a Excel spreadsheet mapping and graphing your goals, you should do something. You are more apt to meet your goal if you breath life into it.

Have you every used a vision board?  What method are you using to meet your goals?

December work out play list

I am the mood for a little Christmas cheer.  This is a 30 minute play list so those days where you may not have a lot of time.  Have great workout.  Merry Christmas!  Happy Kwanzaa!

December 2013 playlist