My HIIT workout and the affect 3 days off had on me

Today I hopped back on the saddle and got 1 of my workouts in.  I was going to do 2 back to back, but after I did a Go Fit Gals HIIT workout, I was wiped!  Man was it good!  I sweat like no other!  I did have to modify one thing but hey, that's ok!  This was still a calorie torcher!  Now, why did I have to modify?  Well, my personal belief is that I did have too many rest days.  I don't think my body can have 3 right in a row.  I felt like I lost some strength and stamina.  So, lesson learned, for me!  You may be able to take that many rest days and not feel any affect, others may not.  It's a personal thing and you have to be the judge.  Anyway, I wanted to share the workout I did in case you would like to try it yourself!  Make sure you follow these ladies on Face, Twitter, and youtube!

Here is the link to the video!

Now, GO WORK OUT!

Take a Rest Day!

Ever have one of those days where you are just exhausted?  Yep, me too!  Here lately, it's been more than usual.  I feel mentally and physically exhausted.  So, even though it's important to workout and push your body, it's also important to take a rest day or two.  Listen to your body, it will never tell you wrong!  Now that doesn't mean, sit around all day and do nothing, it means, don't push your body as hard!  Take active rest days!  I will admit that I took the weekend off, not because I wanted to, but because I was crazy busy and just couldn't fit it in to my schedule.  I usually only take one day off, but, this week, I am taking 3.  Today is day 3 but it didn't mean I slept in nor does it mean that I am sitting on my computer all day!  I have cleaned house and getting tons of laundry done!  Just keeping my body  in motion by cleaning, I burned over 500 calories!  Yep, that's right!  Tonight, I plan on going for a walk.  Nothing overly pushing it, but just a nice walk.  I have never taken this many days off in a row from my workouts (except when I was sick) and my hand weights.  I'm excited to see if this will also help me tone better and get through a plateau that I have been stuck at.  Will let you know how my body re-acts to this!

Why is it important for rest days?  Your muscles need time to heal and repair.  You've been ripping those babies for days and they need healing time.  Another reason to take a rest day?  Burn out!  You don't want to get burnt out on doing good for your body, if you do, you will relapse and end up doing nothing and all that hard work goes to waste.  I get burnt out as well, so that is why I had adapted the following schedule:

Mon-Fri, I hit it hard with cardio for 30 min, then another 30 min toning session.  Sometimes each is longer than that, but that is a typical time frame for me.

Sat is a light day.  I will walk/run, yoga, or a toning session but nothing major.

Sunday - a complete rest day.  Sometimes I am active by hiking, walking, etc. but most days, I just veg out after church.  I deserve it!

If you would like, try my schedule out and then report back to me and let me know how it works for you!

Happy resting!

Journaling

Do you journal?  What do you journal about?  I journal my food and workout routines along with my weight and measurements!  Why do I do this?  It helps me see what foods I am eating, how much I am eating, how many calories I am burning, what workouts are giving me the most burn for the buck, and where I need to improve.  I ALWAYS journal my food in myfitness pal along with my workouts.  Today, I sat a new goal to journal my own personal routines, that way I can know what I did in the workout and be able to repeat it to keep that burn going!  Why haven't I done this before?  I wish I had an answer for that one but I don't.
Here is a picture of how I journal and what my journal looks like!

SO HERE IS YOUR CHALLENGE OF THE DAY!

Go out and purchase a really adorable journal and start journaling!  If you haven't downloaded myfitnesspal, go do it, it's free!  You can also scan the bar code of the food you are eating and it will input all the information for you!

Once you have started journaling, let me know if it has helped you!

Peace, LOVE, Sweat!
I came here with nothing, but I'm going to leave with a legacy!

Determination & Hunger!

Did you wake up this morning with DETERMINATION & HUNGER inside you?  I didn't!  I over slept, had to take one of my children to the ortho, then to school.  Needless to say, I didn't get my workout in when I wanted to!  At the moment, I am blessed to be able to work from home so when I finished my errands, I laced up my tennis shoes and was going for my walk.  Yep, I said walk.  I didn't WANT to run today, I just wasn't feeling it!  Well, I was no more than 10 minutes in to the walk when a song from my workout list came on and totally changed my attitude!  The only words I could hear from the song was dominate, annihilate, champion, be a better me, I am a CHAMPION!  I took off running with determination and the hunger inside me to dominate that run!  I kept that song on repeat until I ended 2 miles later!  That's what we need, determination and hunger to be a better us!  Not only in our health and fitness journey but also in life!  How we treat and view others, our family, and friends,  and those in need.  Today, I challenge you!  Go out and DOMINATE that workout, conquer the food demons, and be a better person to everyone!

Peace, Love, Sweat, and BLESSINGS!

So MANY Blessings!

First, I want to start off by apologizing to my followers for being SO absent!  There have been so many changes happening in my life, that I just haven't focused on this.  Again, I am sorry, and I hope I can be more consistent with this.

The changes have been such a blessing that I want to share those with you!  First, I have changed churches (this one was difficult!) and am now able to be involved with children's ministry again!  I have not been involved since 2010 and that took its toll on me because I intensionally moved from the west coast to be a children's minister.

The other big change is that I will be going back to work FULL time!  Yep, in an office 5 days a week!  I am still working for the band (I can't give them up!  Too much love and respect for them and the crew!)
But this is something that my family desperately needed!  I am excited to be going back and continuing to gain knowledge in the pharmaceutical industry!  This also helps me reach my goal to become a Personal Fitness Trainer!  My intention is to purchase my schooling by Christmas!  Once I get that certification, I am moving on to nutrition, then a certified Yoga instructor!  Yep, I am going to make sure that NO MATTER WHAT I am able to work, work, work!

Besides the changes that have been happening, I have started a fitness page on Facebook that I am MORE interactive with!  Follow me!  Ask me questions!  Recipe exchange!  Everything FITNESS goes!  My page is Kim Gets Fit!

Now, on to the healthy stuff!  Today, my husband and I went on a trail hike together, just us!  It was so awesome!  The weather was beautiful and I got to see God's wonderful creations in a new light.  I also got to see my progress in the form of stamina!  There is this HUGE hill that you have to go up in order to see the river, this time around, I didn't have to take a break in the middle!  To some, that may not seem to be a big accomplishment, but to me, it was HUGE!  I felt stronger and I could tell that my stamina is higher!
This is where I tell you to not give up on yourself because any little change is a HUGE accomplishment!  If you are able to do 2 extra reps, hold a plank 5 seconds longer, walk .25 miles further, YOU HAVE GROWN!  Don't compare yourself to others, compare yourself to the OLD you!

With that, I will do one more shameless plug for my facebook fitness page (Kim Gets Fit)!  Once I reach 100 followers, I am gifting someone with a yr subscription to a fitness magazine!  Then after that, I am hoping to do a challenge with great prizes!  Keep watching and join in!

Peace, LOVE, and fitness!

Try Something New!

Are you stuck in a rut with your workout routine or diet?  Try something new!  If you always walk, put in a few minutes of running every 1/2 mile.  If you use weights, up them!  Not only will small changes to your workouts keep them fresh, it will also change your body!

Diet rut?  How about adding some plain Greek yogurt with a banana and strawberries!  Plain rice cakes?  Add some Conserve on it!  This not only gives your taste buds a change, it will also satisfy your sweet tooth!

It is important for us to change up our routines for two reasons:
1. Changing your workouts will keep you from getting bored with them, which will help ensure you continue to work out.  The added benefit, is in watching your definition change!
2. If we do not change and spice up our diet, we will get bored and more apt to give up on clean eating.  I have fallen victim to this issue many times!

So, get out there and try something new!  While your at it, invite a friend!

My something new was participating in the Color Run last Saturday!  I am always intimidated by runners, but I did my best and kept going!  I had my husband and daughter participating with me so that made it even more fun!  The glow run is coming to my town in about two months, I think I may have to sign up for that as well! :)

Support System

Do you have a support system in place for your NEW HEALTHY LIFESTYLE?  Having a support system is crucial for your success!  I am actually BLESSED to have an outstanding support system.  First is my Tone It Up family!  These are fellow Tone It Up girls trying to achieve the same goals and life style as me.  If you are on twitter, you MUST follow these girls!  You will know them by two things: 1. we have a twibbon that is teal and coral with two girls on it, 2. most of them have TIU in their twitter handle.  My other HUGE support system is my husband!  From the moment I purchased the Tone It Up nutrition plan www.toneitup.com he has been by my side every step of the way!  He will do slim downs with me, he works out with me, he runs with me, and he cheers me on during my dark times!  He alone is crucial to my success and he doesn't even know it.  If you have folks that are negative and don't believe in you and are NOT supportive in your new life style change, please, please find us and lean on us for strength and cheers!

As you know, I recently took a hiatus from blogging.  Well, I took it because I was NOT in a good place mentally.  That affected my healthy choices and I felt unworthy of trying to tell someone else how to change their lifestyle.  During that whole time, my husband stood by my side.  Letting me know that I could do all of this and I still have my food addiction beat.  Today, he did something that really showed me just how much he does believe in me.  He asked me to be his trainer!  I was so humbled and excited that he asked me!  I was in awe that he actually wanted ME when I have been in such a bad place.  Maybe this was the last little thing I needed to bring me out of this dark place and to keep on  MOVING FORWARD!  Yes, he is my support system.  That is the type of person YOU need.  Get your friends and family involved any way possible and they will be the biggest support you will ever have.  Sometimes, it takes baby steps, but it WILL happen.  Like I said, for an immediate support system, follow me on twitter or find my page on Facebook: Kim Gets Fit and I will be there with you every step of the way!

Never, EVER give up because YOU ARE WORTH IT!