Super cute today… My little pumpkin decided to join me while I was doing my killer legs workout this morning… He wasn’t working out though… He was decking himself out in all of my workout exercise bands and slides LOL 😂
In the end, when It came time for me to do my stretches, he decided to make himself a “sleigh” out of my exercise mat and said he was going to slide down the hill with it 😂.
Never a dull moment with my little pumpkin around LOL. 😍😍
I am almost done the second round of my eight week program and in fact… I only have two workouts left for the week and I will be done! ✅
I am starting another round of the same program again on Monday morning (Nov 12) if you wants to challenge yourself to eight weeks of fitness and nutrition with me in a private group?
Please SHARE with anyone you think may be interested! It’s going to be 8 weeks of special nutrition coaching for fat loss and muscle building!(Targeted for female body type but will work for males too! 😁)
I need to get in the best shape EVER for a cruise I am going on first week of January, and I will bring you along the ride if you are interested! 😁💪🏻💪🏻. Let’s do this!!!
Have you ever found your life being so incredibly busy that it seems it is challenging to fit in the time even for basic self-care?
My life since March 2018 has been go-go-go and the time is going very fast… I cannot believe 8 months have gone by already! I am thankful that I make myself squeeze in some self care otherwise my health would be suffering…
When we’re busy, time tends to go by very fast… So if we don’t do the work to take care of ourself… Months can go by before we realize that our health is going downhill… Or worse, something bad happens and then we realize we haven’t looked after ourself for years.
A few basic things to ensure that we maintain our health during busy times are:
1-drink half your body weight in pounds in ounces of water every day and even more if you drink any coffee or alcohol !
2-Do something to be active every day… Whether it’s walking the dog or taking the stairs, walking a long distance to the shopping centre, lifting some weights, or doing a video work out..
3-Nutrition wise, it’s not so much about what you can eat, but far more about what we shouldn’t eat… We should avoid all processed food, Junk food, dyes, trans fats, and refined sugars for sure!
If all we manage to do is put in the three above items every single day, then our health will be far better and improve over time!
It’s not even really about our body weight… But… More about how active we are and what type of fuel we put into our body.
Have yourself an active, hydrated, and healthy nutritious day! 😁
In order to achieve great things or things that you perceive as challenging, what it really takes is a firm belief in yourself…
How many times do we let self-doubt get in the way of us achieving something really important? The lack of faith in ourselves can really get in the way of achieving important things in life… It holds us back from making decisions, creates uncertainty, and makes facing fears and having courage much more difficult.
Having self-belief can lead to incredible achievements in health and fitness, marriage, relationships, career, business, making a positive change in the world, and so much more!
When we don’t believe in ourselves, it completely stalls our progress and makes us more sensitive to the critical reviews and opinions around us as we try to move forward…
Belief in yourself creates an unshakeable strength that is more resilient and powerful to allow you achieve anything that you want in life. It will give you power to easily solve problems and find solutions and to live a positive and fulfilled life.
Never underestimate the power of having belief in yourself!
I had a firm belief in myself this morning that I could lift heavier weight to make the most progress with this round of lifting… I just completed day two of week five today sweaty and feeling accomplished after lifting heavy for back and biceps… It’s a great feeling!
Take some time today to work on analyzing what areas of your life you’re lacking belief in yourself and really work on this because it will make a huge difference in your life! ( and if you really have a hard time doing this then maybe it’s time to get yourself a coach for some help!)
Pushing through those tired and challenging days is worth it when you start to notice the increase strength and progress in muscle development.In only 6 weeks, I progressed from 20 lb ea hand dumbbells doing a lat row to 30 lb in ea hand! ..and it felt difficult but amazing afterwards! My back was feeling so pumped up, it was time to capture that in a pic 😁💪🏻. Gotta love progress!!😁
Persistence certainly pays off and when it comes to health…it’s worth the work!My goal is to be an active and healthy Granny for my grandkids and not get prematurely old and out of shape…my reasons to be healthy are what pull me along even on the most challenging and tired days!Let’s GO!
Its time to work on your health, lose excess weight and get stronger!! The time is NOW!
A picture speaks a thousand words…. And can really help you to see that you’re making progress in the work that you’re doing to improve your health… And… When you do see progress… It jacks up the motivation and keeps you moving forward with a smile…😁
This morning… The triceps and the chest really got a butt kicking… The triceps were really pumped up after that and had an impressive look whichmade me smile 😃 💪🏻. After that, I put in a 15 minute HIIT workout to burn some extra fat since I kind of overdid it yesterday on the mixed nuts LOL
Working on your health some days is really hard… and it takes constant work and attention. But remember that feeling tired, miserable, overweight, and just generally depressed is also very hard (I used to be there and I would rather take this hard!!).… I say… Pick your hard and decide what’s worth it for you.
For the long term, I’d rather put in the work and be healthy and have good energy and feel positive and motivated for each day.How about you?What “hard” are you going to choose?
I would say pick the healthy hard and… As you make progress, take pictures and notice how well you’re doing… And just know that it’s so worth it! …Say “cheese!” 🙂
As we age, we typically lose lean body mass and gain fat mass… It’s a natural change that occurs with our body composition. However, we can fight this by working on maintaining our lean body mass through lifting and burning fat through exercise… When our body composition is more balanced, we naturally have a stronger and more balanced signalling systems in our body which naturally keeps up our energy and our hormone balance as well.
The moment you sit by and allow the natural body composition change to occur, you will see fat build up around the middle, and muscle mass on limbs and body start to decline… Do not let this happen if you can help it!Fighting this will keep you younger longer, keep you well, and keep up your energy… If you’re like me… as a grandma, I want to be able to keep up to my three-year-old grandson and I do not want to be sitting in a chair, being tired, lazy, and weak, because my body has aged too much…no thanks!
We can fight this natural aging process and it just takes a bit of work a few times a week to build muscle mass, to reduce fat and to re-balance of hormones and then look and feel much younger as a result! Incorporating clean/whole food eating lifestyle, adding superfoods and eliminating pop and junk/processed food will get you there even faster!
Without your health, what do you really have? We all want energy and a sense of well-being and we know how much it changes our life when we feel good!!. Get started now and make a change for the better! Improve the quality of your life, change your body composition, balance those hormones, and build some muscles! It’s not that hard, and it only takes work a few days a week to get it done!
Getting yourself a nutrition and fitness coach can also make all the difference… And I definitely recommend it as it made such a big difference for me. It made such a difference in fact… that I decided to become a coach myself and I even took special training on strategic intervention so that I could be the most effective coach possible for you.
if you have been looking for a completely new approach a new way to get into good shape… Perhaps it’s time to message me and to get onto a program with the support of coach.Don’t delay..there is no time like NOW to get going and get those hormones and muscles in check!
It took absolutely everything I had to get out of bed this morning… After the last two days of the new HIIT and lift program, my shoulders, arms, chest, and especially triceps are super sore and I just feel so tired out.
Before just giving up, I got up and had some energize and some exogenous ketones to fire me up… I waited 15 minutes and then could feel (sort of) enough zip and energy to get myself downstairs to hit play.
Some days, it definitely takes real grit determination and pushing yourself to really get the workout of the day done early in the morning. Even if you are a person who works out often, starting a new program really fires up muscles you have not been using in the same way!! This is why starting new programs can really help to break plateau and take fitness to a whole new level! I am up for this! 🙂
Today, I did an intense 20 min HIIT workout to burn some fat and a 20 min stretch and recovery to prepare myself for the next 2 days of lifting!Now I feel much better, and ready to face a busy day of work and helping others…
To download tips for how to gain self discipline, click HERE!
The countdown is on to our upcoming 8-week fitness and nutrition challenge…6 more days until we start! It’s the perfect program that is great for people who do not have much time, who are busy professionals and often have a hard time fitting workouts and nutrition in to their busy lives (like me!). This workout incorporates muscle building, fat burning, and core work all in 4 short workouts per week.
There really is no excuse not to get into the best shape of your life by using a program such as this.Nutrition plan is very easy to follow.… And if you have a coach, it makes it even better… I know this from experience! Just a little extra support accountability makes all the difference to help a person stay on track!
The other thing that makes a difference is working on personal development at the same time. A large part of our success is working on mindset, thinking positive, being happy now, and feeling good about yourself. Part of this will be to work on mindset, which will create success even beyond the 8-week challenge!
Our pre-program training segment is underway and we are all learning proper form and getting our muscles and heart ready for for the real thing starting July 16! Just this little bit of physical training and mental preparation will make all the difference and build up the momentum to drive us successfully through the 8-week challenge!
If you want to have a piece of this and get connected with a coach to keep you on point and accountable, let me know! I am at the point where I can only accept 1 or 2 more clients for this program so don’t miss out!
Barely moving this morning after two very long and busy work days and very little sleep… Upon awakening, I felt heavy, cloudy in the head, and weighed-down today and kind of stiff and sore all over.
Despite feeling exhausted, I made myself get up and At ‘em anyways and finished a 20 minute HIIT, Lift and core prep work out for our upcoming 8-week fitness program starting July 16. I was telling myself…”seriously, how could you contemplate not doing just a 20 minute workout”…
I made myself do it…. 20 minutes may not sound like much, but it was very challenging and I was totally worked into a sweat! you know what, after the workout was over and i stretched a bit, came upstairs to make coffee…i noticed i was feeling completely different. I felt lighter on my feet, my mind felt clear, I had more energy and motivation and it feels good! Now clearly remembering this feeling will be some fuel to motivate me for the next workout tomorrow morning! 🙂
So, why push myself like this?
When you’re super busy and yet want to be healthy, it’s so important to find some type of a program that you can incorporate into your busy life… Because…our Health is critical for everything! If we don’t have our health, how can we accomplish things? If we don’t have our health, how will we have motivation to focus on anything else in life such as work, family, kids or other things? When our health is not good, we are focused only on that and ourself (for obvious reasons) and life comes to a grinding halt in so many ways!
So, whats the answer here?
This HIIT and lift program incorporates muscle building, fat burning, and core exercises plus has a very simple nutrition plan to follow. If this is something that I can incorporate working 12 to 14 hour days, then I think most people could find a way! (And I don’t like to cook either!) There are only 4 workouts per week that are 30-40 min. There are no excuses not to fit that in!
So, how does this apply to you?
If you are looking for a very simple program to boost your health, lose weight, get into the best shape of your life, and something that can be incorporated into a very busy lifestyle… Then you need to consider this program and a coach to help you through it!
To be personally coached by me through this 8-week program, you may apply for my services (serious applicants only)… Or, if you just want more information feel free to message me.
#NowIsTheTime #BeHealthy #Don’tWait #Let’sDoThis #TheFitGrandma #BusyLifestyle #HealthIsCritical #WithoutHealthWhat is their #Don’tGiveUp #puthealth1st #NursePractitioner #AthleticGrandma
It has been quite the morning so far… I was downstairs doing HIIT training and the power to my video kept turning off in the storm repeatedly… 🤔
I finally gave up on exercising in the basement to video and came upstairs where I at least had battery powered light and then got creative and did my own creation of HIIT in my kitchen 😁. I will have to save my lift section for tomorrow’s workout but that is ok💪🏻
I then realized how lucky I was that I had a full hot water tank and water pressure to allow me to have a hot shower even if there’s no power… I was careful not to use any sharp objects in the shower considering that I couldn’t see in the dark.And then the lights/power came on just in time for me to put my make up on, blow-dry my hair and quickly make my icy superfood shake for breakfast! LOL
Sometimes, when things don’t want to work out for you … Just remember there’s always a way to adapt, smile,and to keep going to continue to enjoy life and to achieve your goals. Getting upset about the power would not have helped me at all, so I’m glad I was able to keep a stiff upper lip and keep going and now feel accomplished 😁
Thankfully, last night I printed all the papers and lab requisitions that I need for my many house calls today! So I’m good and prepared for my workday despite my morning challenges!!
Have yourself a wonderful day… And don’t forget to adapt, smile and keep moving forward despite the challenges we face on a regular basis 👍🏻