I don’t know about you, but with both k

I don’t know about you, but with both kids, work, and coaching, (along with cleaning, yard work, dishes, etc), I haven’t had a whole lot of time to go to the gym.

Fortunately, I have a weight set and a pull-up bar. But I know some of you don’t have that. And, to be fair, I alternate months of doing only doing body-weight exercises.

So if you want to do some exercises that’ll give you the best bang-for-your-buck time-wise, try doing some simple body-weight exercises. I’ve listed some below with a few images.

Choose 1 from each section and go easy your first couple days! See how you feel.

Lower Body:
-Squats, Lunges, Glute Bridges
Upper Body
-Push-ups, Chair-Dips, Handstand (against wall)
-Pull-ups (if you have a pull-up bar); rows (if you have resistance bands)
Core:
-Dead-bugs, Planks http://ow.ly/i/BRtAP http://ow.ly/i/BRtIg http://ow.ly/i/BRtAV http://ow.ly/i/BRtLl

Our stomachs take around 20-min to recog

Our stomachs take around 20-min to recognize we’re full. So if we eat quickly, we can easily overeat. Leading to weight we may not otherwise gain normally.

I LOVE to eat. So it was a real challenge not eating my normal 5-6 plates of food at buffets at first. It still isn’t always easy, but it’s something I’m more aware of.

I like chewing my food slowly and trying to savor each bite. What do you do? http://ow.ly/i/BRr7E

5 Minute Fitness — The Pull-Up


The pull-up is an amazing way to build strength and grow muscle, which can turn into a way to burn fat!

It doesn’t matter if you’re young or old, practicing these techniques several times a day, 3x / week is going to help you gain strength and eventually doing a pull-up.

I have clients that are in their 60s now doing multiple jumping pull-ups!

So, get yourself a pull-up bar and start getting building your pull-up 😉

Eating well is important, and including

Eating well is important, and including exercise to supplement your newfound eating methods will exponentially increase your results. Eating or exercise alone only yields so much.

So what to do? If you currently don’t exercise, make a list of some things you can do, and choose the EASIEST THING! (Or the thing you feel at least 9/10 confidence you can do on a regular basis.

Walking, playing with your kids / grand-kids, doing a set of push-ups every day, anything is better than nothing! If you already exercise, try something new!

What did you choose? Feel free to send me as FB message! http://ow.ly/i/BRsV7

Something I work on with all my weight l

Something I work on with all my weight loss clients is EATING SLOWLY!

Why? Eating quickly causes overeating! That leads to weight gain!

Yes, I know some of you are in a rush. My fellow nurses out there working the floors, I get it. Heck, sometimes even at my support desk I get so busy that I don’t eat. Other people eat distractedly and don’t pay attention to they eat.

Today, try to put the utensils down between bites. Take a sip of water. Pay attention to how you’re feeling. Then when you feel full, stop eating! http://ow.ly/i/BRqJ3

You’re Unique! Wait what??? I want to f

You’re Unique! Wait what???

I want to feel good and have energy. I wanna enjoy my day! I know you do too. But our bodies are unique. We have different genetics and body types, with some gaining weight easily, and others who struggle losing weight. There are basic guidelines that can be followed, and then you modify the basics.

So even if you don’t feel great right now, guess what? You have the power to change! You CAN have energy, LOOK GOOD, and FEEL GREAT! Start with tuning into your own body and experimenting.

When do you feel full? When do you feel GOOD? Do you need more carbohydrates (grains, fruit, tubers)? Do you need more protein (lean meat, tofu)?

So if you’re on a program that’s working, stick to it! Consistency! And if you’re looking for some guidance and want a program to help you out, let me know!