On your quest for fit-remember your kids are watching!

ABM_1408708973

madison wisconsin dating My darling children

see Friday thoughts,

rencontre avec femme cameroun As I put on my makeup, Lil miss workout sits beside me and watches me put on my makeup. I see her concentration on her face, she asked me ‘can I put that on my face?’ it made me pause and I proceed to tell her ‘baby you are beautiful just the way you are, you don’t need makeup’

http://syaden.net/?giniefr=site-de-rencontre-dans-le-26&acf=4c Read More

Let it go

see url Many of you may be wondering, where have I gone?  So I am writing a post because I like to write and get things down on paper (well computer screen) otherwise they are floating around in my head and they just keep floating around in my head and won’t go away. Much like when you go to bed and you think of a million and one things before going to sleep except mine is all day Hehe

carrie

go to site Ideal blog writing scenario

http://www.bgroads.com/?prosturadlo1=si-puo-fare-soldi-nenne-operazioni-di-opzionu-binarie&973=18 Ok so picture me typing Doogie Howsy style right now (can you remember that show?) actually scratch that Carrie Bradshaw style by a beautiful picturesque window, typing and pondering my ever so brilliant thoughts in beautifully crafted designer heels and some thoughtfully put together outfit. (I miss that show) Actually scratch that you know I am all about the real. Really I’m typing on my HP laptop in quickly put together outfit (because it was clean) in my living area facing a wall trying to type ever so quietly while my adventurous 10 month old sleeps and my little princess is at nursery trying to get few moments peace and quite while avoiding that pile of dishes and pile of clothes that needs folding. What my reality looks like when trying to create a blog post of my jumbled thoughts, nowhere near as glamorous hehe.

Screenshot_2014-05-06-16-41-23_1_wm

tutorial trading online Family fun at a recent trip to Peppa Pig world

get link What have I been doing in my time away. Enjoying my life, my children, my husband, my family and learning. Sometimes every now again you need to take a break, take a break from things that make you miss out on true beauty the beauty and wonder right in front of your face not through a phone/computer screen.

Risultati per get link SRL a GORIZIA in impresaitalia.info, nella categoria ESPORTATORI ED IMPORTATORI

http://hardware2u.com.au/?kasas=my-ex-boyfriend-is-dating-a-girl-that-looks-just-like-me&d6e=fb  

speed dating essex events Another thing I have been doing is practising ‘letting it go’. No not that annoyingly catch song from Disney’s Frozen, no I’ve been letting things go from mind and body.

I have had a good old break from weight training as I said in my previous post on Instagram I want to train smarter not harder, so I think my body deserved a well-earned rest. I am always always always trying to improve on my knowledge to be the best trainer I can be so I can train optimally and get the best out of the workout for me and my clients. Actually not just for that fact alone, so my kids  and  especially can learn from me and not have to go through some of the annoying women’s problems we go through had we been taught correctly. For me that  has included learning more about optimal posture/alignment, more walks more stretching, more focus on proper core activation and more barefoot walking around. Will be back to weight training this week as I think my gym has got to be missing me, stretching and strengthening the whole body is important guys no one main area should be your focus it’s a balance of it all.

I have also been letting go of my tummy, ‘huh’ I can imagine you’re saying. Working on proper core activation I have noticed that I constantly walked around with my tummy muscles tighten actually not only walking around but even when sitting and I had to consciously say to myself’ let go of my tummy’. You’re probably thinking isn’t it good to keep your tummy clenched 24/7? Well, no! For your muscles/ body to work optimally your muscles need to be able to relax and tighten properly something that is rare in the modern-day from lack of movement and office jobs and serial TV watching etc. A muscle that is too tight (kept at a tension all the time) is only shortening the muscle and it cannot function to its best of its ability. I could go into a more in-depth science version but it good to keep things simple but Google is amazing thing if you want to learn more about your body. Keeping my tummy tight all time will only cause more dysfunction, letting my tummy go will relieve my core of the constant pressure on my core and allow for better core activation when it’s actually time for it do some real work. Now listen up working your core doesn’t just mean throwing in some ab crunches or planks daily, it’s much more than that, get to know the core muscles and learn how to fire them correctly for optimal heath. Note I don’t think I have done crunches in years and don’t intend not to more many more to come.

core 1core-muscles1

 

In the essences of letting things go, I want you to try letting it go to, let your tummy go stop sucking in all day in the long run in its better for correct core function.

Let go of the serial high heel wearing ladies I am a recovering high heel addict (a post for another day) cut a long story short it creates more problems in your posture and alignment.

Let go of the couch, get out do some  fun things with your family go for a family walk. Get up and move.

Try letting go a little of this modern-day infatuation with social media and all the devices. Don’t get me wrong understand its importance but just don’t make it your focus. Try letting go of Instagram/Facebook for a few day/weeks.

If you follow my Instagram you hear me talk a lot about ‘Loving the skin you’re in’ Try letting go of that annoying voice in your head that urges you to compare yourself to that famous bodybuilding competitor/über fit person you follow that posts a picture daily of their whatever % body fat they have at the time that makes you feel you aren’t going hard enough. Loving yourself is the first step, in reality these guys work damn hard and what you see requires a lot of meticulous planning and preparation and is often not ideal for optimal health. They most likely cannot function at such low body fats for a long period of time. Don’t be so hard on yourself, Instead strive for improvement not perfection, I know you have heard that cheesy line so many times but it’s true. Work your body towards optimal health because most of us aren’t in a competition that will arrive at the end of 12 weeks’ time of vigorous training you’re in that competition called LIFE.

 

 

Have a lovely blessed day all.

 

Mrs Workout

 

 

 

 

 

 

Starting a fitness journey

Mr & Mrs are only human so our nutrition isn’t always 100% tight but when we do get it on point we use some of the below sites and apps to keep us on track. It wouldn’t be feasible for us to do this type of tracking with our meals the whole year round so we use them as guides. If we feel we are going off track we may count/track calories and macros for a week or two to see where we are going wrong.
Adopting a healthy approach and eating balanced meals with a combination  of Carbs, Proteins, Fats, Fruits and Veg in your diet is the best way to stay healthy if you don’t want to track that’s fine it’s not for everyone I can be discouraging and obsessive for some.

Daily Calorie needs calculator

Here is a calculator to find out your basic daily calorie needs. This is just an estimate If your goal is to lose weight subtract 300/500 pounds from the total or add that much on top if yours is to gain.

Calorie Counter App

If you want to track your macros or calories you can use this site and app where you can modify it to your goals. Note***  the app will have pre-set macros to change this go to the desktop site and logo in and change the macro details as you want in settings***

What are Macronutrients

Macronutrients are class of nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. The three main nutrients are Carbs, Protein and Fat people can manipulate these in their diet to get different results.

What Are Macros?

Macro Calculator

“To work out your macros for the day select the calculator that has the percentages that most suit your goals enter your daily calories needs in and voila!

Exercise Library

If your ever feeling lost and your following a program or your just don’t understand how a machine works. Visit this page below keep it in your favourites or download their app and have it direct on your phone.

1 5 6 7 8 9 10 11 13