Tag Archives: weight loss

swimsuit

What to Eat to Get Swimsuit Ready

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Summer is fast approaching isn’t it?

Are you ready or are you still a bit worried about putting on your swimsuit?

Don’t worry, with a plan and some dedication you can start shedding pounds this week!

Upon completing my career as an Olympian and Pro Beach Volleyball player, I’ve become a virtual Beachbody fitness coach helping tons of people drop pounds and more importantly get healthy. I’ve found that it’s a LOT easier than you think. 

I have tons of personal experience of gaining an extra 10lbs during the winter and having to lose it all to get into bikini shape for the summer, and I’d love to tell you some of my secrets.

Here’s my tips to dropping weight quickly, and keeping them off. 

Get Swimsuit Ready Now!

1. Drink water!  This is an easy one.  Replace all your drinks during the day with water. Sure you can drink 1 coffee a day (without all of the extra sweeteners, and creamers without the chemicals in them), or you may have herbal tea as well (without sugar). Drink at least 1/2 your body weight in ounces a day.

2. Drink your Breakfast.  This may sound a little weird. But, as a homeschooling mom of two, busy and on the go often, drinking my breakfast works for me. Some mornings I go with a green smoothie.  But, most days I drink Shakeology which is a superfood packed meal replacement shake in which I get most of my daily vitamin needs. By drinking my breakfast I ensure that I get the most important meal of the day checked off, and I am more apt to eating better the rest of the day since I began with a healthy choice.

3. Salad for lunch.  After having a healthy smoothie or shake for breakfast, a HUGE green salad will fill you up for lunch.  Prepare a salad with 2 cups of mixed greens (not iceberg lettuce), 3-4 oz of lean protein (chicken, tuna, salmon, turkey, even lean sirloin steak sometimes), tons of veggies (carrots, cucumbers, tomatoes, fresh herbs), 1 TBS of seeds and nuts (pepitas, sunflowers, walnuts, almonds),  and 2 TBS of a homemade oil and vinegar based salad dressing.

4.  Green snack only. I have two favorite snacks – a green juice or veggies and hummus. Either will do when getting swimsuit ready.  A plate full of chopped veggies served with 2 TBS of homemade hummus (which takes seconds to make in a blender) or a tall glass of green juice is your go to snack. You can even start your journey with a 3-day juice cleanse.

5.  LPVG for dinner.  What’s that? It’s easy. Lean protein, veggies, and greens with the occasional grain (if you aren’t sensitive to them).  Dinner doesn’t have to be difficult. Just prepare a lean protein (fish, chicken, turkey, or lean beef sometimes) and make sure the other three-quarters of your plate is colorful. I love to have two veggies, or a veggie like steamed broccoli and a green perhaps kale or garlic spinach to round out my meal.

Another tip to make sure you get more greens and veggies into your day is to have another small mixed salad with your dinner. As for other ‘sides’, quinoa, brown or wild rice, beans, whole wheat couscous are all good choices, just keep your portions down to about 1/2 a cup per.  Use as many fresh herbs as you like, cut back on the salt (I use pink Himalayan sea salt) and you’ll have delicious flavorful food.

It’s really not as difficult as you may think to eat clean and drop pounds. This simple formula should have you swimsuit ready faster than you think. Don’t forget to fit in 5 days a week of exercise, and you’ll be golden! Let me know if you have any questions, or need help. I love to help.

I’d love to hear below, what do you do to get swimsuit ready?

 

things to never do at the gym

3 Things You Should Never Do at the Gym

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Many women love to go to the gym.  Personally, even though I’m a world class athlete, an Olympian, it’s funny but I hate the gym.

I prefer working out at home. My home gym never closes, it’s free, and there’s never a line for my equipment.  But, that’s just me.

Friends of mine absolutely love working out at the gym. They like people watching, taking classes with big groups of people, and getting out of the house.  I completely understand.

This post is for people like you.

As an athlete with over 20 years experience working out in the gym, and now as a virtual fitness coach, I have learned how to have a successful workout in the gym.

More often than not, I see men and women trying to lose weight who have been at the gym for years having zero success.

Why?

Because they just don’t know any better. I’m here to help you out, so you finally can reach your goals.

3 Things You Should Never Do at the Gym

1.  Cardio, Cardio, Cardio! 

This is a BIG no-no especially for women.  I can’t tell you how many times I go to the gym and see women hop on the treadmill, bike, or elliptical machine and hop off and leave the gym. It makes me want to scream, “Get over here Missy, there’s an entire world here that you’re missing!”  Everyone needs to condition their heart, to get their blood pumping, sure, but we also need to included strength training.

The number one question I get asked is, “If I lift weights, will I get big? Will I bulk up??” NO! You’ll gain lean muscle, you will not bulk up (99% of the time). Not only will you decrease your chances of osteoporosis, strength training has many other benefits. When you do a cardio workout, as soon as you stop, your calorie burn stops. But when you weight train, your body continues to burn calories well after you put the weights down. That’s reason enough isn’t it?

2.  The Same Old Thing!

Most people tend to be creatures of habit.  When they go to the gym they tend to do the same exercises over and over again.  Sometimes it’s because of lack of knowledge (being afraid to try new things).  Other times it’s because they truly just love what they are currently doing.

You never want to go to the gym and do the same old thing. Why? Because your body gets used to it. Variety is not only the spice of life, it makes a difference when trying to reach your goals.  Mix up your workouts for optimal results.  One day do upper body strength training, another day elliptical, the next day lower body exercises, and finally a day of Zumba, for instance.  The next week do something radically different. Maybe try yoga, a boot camp class, and of course 2 strength training workouts that were completely different from the week before.

3.  Leave Your Mind At Home!

Sure your time at the gym can be your little getaway from reality, an escape, “your time”.  But, if you aren’t fully invested you won’t get results.  Being at the gym with friends is fun, but if you can easily carry on a conversation with your girlfriend or husband while you are on the treadmill you are not working hard enough.

You must never leave your mind at home.  Not only should your body be engaged, but your mind also.  When you are lifting weights you should be thinking through the correct positions of the move, focusing on your muscle. While on the yoga mat, your mind should be engaged thinking through the positions, making sure your poses are as close to perfect as you can get it.  Same with other workouts.

If you remember one thing from this post remember this…

The magic happens just outside of your comfort zone. 

Right outside of your comfort zone is where transformation takes place. This is the place you want to be physically and mentally when you are in the gym.  If you aren’t in this place, you may as well stay home, because you are wasting your time.

Next time you go the gym be fully engaged, try new things, and add strength training to your routine.

Make it a Healthy Day-

Annett Davis -visit me @FitMomsFitKidsClub.com

 

 

weight loss goals

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

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New Years Resolutions are very popular.  I bet you can guess what the number one resolution is?

Yep, you guessed it!  Weight Loss!

Less than 1/2 of the people who make these resolutions keep them up longer than 6 months.  Even worse only 8% actually achieve their goal.

I bet every year you have told yourself, “This year I’m going to stick to my New Year’s weight loss goal!”  Well let me ask you, did you? If so, congratulations! If not, why not?

It isn’t easy to reach your fitness goals, but the wonderful truth is, it isn’t impossible.

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

1. Be Specific.  A lot of times we say that our goal is to lose weight. That goal is too broad. Think about what you need to do in order to lose weight and make more precise goals. For instance, I will eat whole foods and no processed foods, I will workout 4 days a week for 60 minutes at home using my DVD program, and I will journal the food that I eat in my phone app daily. 

2.  Less is More. Having a year long goal is too long! Make smaller goals as checkpoints throughout the year like 30, 60, or 90 day goals. Once you hit lets say 60 days of doing a certain workout routine, make a new 60 day goal for yourself. Having shorter goals throughout the year will help you make it through the entire year without feeling overwhelmed.  You can see the finish line as it will always be pretty close.

3.  Mix it Up.  Sometimes we stop working out because we get bored.  Don’t let boredom stop you from reaching your goals.  Mix up your workout routine either weekly or every few months.  For instance, one month you can take a spin and yoga class. The following month take water aerobics and kickboxing. This will vary how you use your body parts and touch your muscles in different ways. This is the best way to condition your body for weight loss and toning.

Personally, I workout at home.  Every 60-90 days I start a new DVD workout program that keeps my attention for that time frame. When I’m done with that series, I’m excited that I actually completed something, and I’m eager to start a new program that will work my body in different ways with a new trainer. It makes working out exciting and fun!

4.  Log it.  In my workout accountability group that I run, this is probably the thing my clients hate to do the most, but it’s the number one thing that helps them succeed.  Logging your workouts and your food intake into a journal or phone app helps you to stay on track.  If you miss a day or two you know you are heading in the wrong direction.  You can see what progress you made, or how you can improve. 

Medical studies have shown that keeping a food journal DOUBLES your weight loss success! I use a free app via computer and phone called My Fitness Pal. 

5.  Grab your man.  What better person to help you stay on track and to help you keep accountable than your man!  My husband and I always joke around and say that “the couple that works out together lives longer together”.  It’s no secret that diet and exercise is the secret to longevity.  Since we love our men, let’s do something together that will benefit us both.

There are many fun things that you can do as a couple, hiking, biking, lifting weights, rock climbing, skating, and more.  A healthy lifestyle begins in the kitchen.  Start making healthy meals to get you both headed in the right direction. 

6.  Just Do It!  So many times laziness can get in our way.  Do you think that the fit folks you see with ripped muscles at the gym are lazy?  Heck no! It takes time, it takes hard work, and it takes dedication to be fit.  Don’t look back on 2014 and think where did it go? Don’t look back and still have 10 or more pounds still to lose. 

Do something about it. Don’t start tomorrow. Start now! Make a decision and write your step-by-step plan on how you are going to make it happen.  If you need help, I’m always available to help you navigate through it, just message me or get in touch via Fit Moms Fit Kids Club.

Have a Healthy 2014!

 

avoid holiday weight gain

3 Secrets to Avoid Holiday Weight Gain

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The holidays are here and it’s in full swing around our house. We’ve already attended 3 holiday parties, and we have 2 of our own coming up!

I’m a baker, and this time of year is the most dangerous time of year for me. I love to make brownies, cookies, cakes, pies, and candy for our family and friends.

It can be a slippery slope.  Some reports say that people gain anywhere from 5-10lbs during the holidays!!!

What’s a girl who’s watching her weight to do?

Last year was the first year that I didn’t gain weight over the holiday season. Here’s how I did it.

3 Secrets to Avoid Holiday Weight Gain

1.  Get Moving!! 

The last thing you want to do is sit on the couch and do nothing. Make sure you workout 3-6 days a week during the holidays.  Not only will you have more energy, you’ll have room for a special treat here and there.

Notice I said, here and there, not daily.  When we workout we naturally desire to eat better which is another perk of exercise. You’ll want to do your body right.

2.  Enjoy a Mini-buffet!

At a party you’ll have plenty of choices. Walk around the room to see what’s available before you start putting food on your plate.  Next, put the healthiest foods on your plate first.  After that, you can choose a couple sweet treats that you’ve been dying to taste.  Take a sliver, not an entire piece (especially if it’s something like cake or pie).  The taste of a couple of different desserts will keep you satisfied.

3.  Don’t Waste It!

Calories are one thing you don’t want to waste. If you taste something from your party that isn’t up to par, toss it! Don’t waste those valuable calories on yucky junk, when you could save them for something else.  I LOVE food, and when I taste something like mac and cheese that doesn’t taste good, instead of wasting 500 calories, I leave it on my plate, and eat something else instead. Who said you have have to be a member of the “clean plate club?”

This tip alone saves me hundreds of calories at parties over the holidays.

For more tips, check out my 25 Holiday Health Hack Series over at FitMomsFitKidsClub.com.

What are your secrets to keeping the weight off during the holidays?

15 Minute Jump Rope Workout

Skip Your Weight Away- 15-Minute Jump Rope Workout

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If you thought that jumping rope was just for kids, think again! Did you know that you’d have to run an eight-minute mile to burn as many calories as you can burn by jumping rope?

To be honest with you, I can’t think of anything as inexpensive, simple, and portable that does your body good like jumping rope.  A jump rope costs under $10.  You can stuff it in your purse or carry-on luggage.  In just a few minutes anywhere, anytime, you can be skipping your way to a better body.

Not only will you improve your cardiovascular health, but you’ll also sculpt your legs, butt, shoulders, and arms by just skipping rope.  Talk about a full body workout!  This workout is so fast and focused your hubby can join you! Just tell him he can get a lean and chisled boxer’s body like Muhammad Ali.

Annett’s Jump Roping Tips

  • Wear comfortable athletic shoes with good cushioned insoles.  I prefer cross trainers.
  • If possible use an exercise mat when jumping to reduce impact. Do not jump on a slippery surface, nor one where twisting an ankle could be easy to do.
  • Make sure you keep your jumps low. Jump no higher than an inch off of the ground.  You aren’t high jumping, just jump high enough to clear the rope.
  • When you jump, jump on your toes. 
  • Your elbows should always stay close to your body as you turn the rope.  The effort of turning the rope should come from your forearms and wrists, not your shoulders.
  • Always keep your tummy tight (pulling your belly button in).
  • Keep your heart rate in check.  It should be no higher than 85% of your max, and 70% of your max on the low end. (Your max heart rate is determined by taking 220 and subtracting your age.)
  • Be smart!  If you are a beginner, take it slow. Rest when needed.
  • Always, always, always, talk to your physician before starting any new workout.  Stop if you are ever extremely uncomfortable or in pain.  The saying no pain, no gain is dumb.  If you are in pain stop! You could be hurt.

15-Minute Jump Rope Workout

This workout is a beginner/intermediate workout.  If you are a beginner take it easy and be gentle and kind with yourself, this will be tough for you.  Work yourself up to completing this, you don’t have to do it all the first time. If you must stop jumping, try marching in place without the rope until the time is up for that exercise.  Do what you can, rest when needed (even more than it says if necessary). 

2 Minutes Double Leg Jumps:  Jump landing on both feet, keeping your elbows inward towards your sides, shoulder blades down and back, chest lifted, and your head up.  Jump no more than 1-inch high landing on your toes gently. (NO loud thumps).  Use your forearms and wrists to swing the rope over your head.  (Beginners do as many as you can in this time period. Stop if you have to. You don’t have to go fast.  If you must stop jumping, then march in place until your time is up.)

15 seconds rest

1 Minute Plank-  Start off in a push up position (your hands/elbows should be directly below your shoulders). Stay stationary.  Your back should be as flat as a board with no bend or curve to it (hence the name plank).  Your belly button should be drawn in as if you are pushing it into your back.  Engage your leg muscles (as if you are flexing them), and your butt as well.  Stay stiff and strong.

2 minutes Single Jumps:  Jump for 30 seconds on one foot, holding your opposite foot up in front of you. After 30 seconds switch feet.  Repeat both legs.  Remember to land softly.

15 seconds rest

3 minutes Double Leg Jumps- same as above

15 seconds rest

10 push-ups immediately followed by 20 sit-ups

2 minutes Alternating Low Kick Jumps-  Alternate your legs back and forth kicking your opposite leg forward each time. Do not kick your legs high, keep them low. (Think toy soldier in the Nutcracker.)

15 seconds rest

1 Minute Plank- same as above

1 Minute Up/Back/Left/Right Jumps- Keeping your feet close together (and still jumping on your toes) jump forward about 4-6 inches, backwards 4-6 inches, then to your left side 4-6 inches and finally to your right side 4-6 inches. Then repeat! Keep going for an entire minute. Just think to yourself up, back, side to side, up, back, side to side.  You can do it! This one will challenge not only your body, but your mind as well.

1 Minute Super Fast Jumps-  Do as many double leg jumps as you can in 60-seconds.  (Beginners, don’t worry if you don’t go as fast as Rocky Balboa, do what you can… you’ll improve the more you do this workout.) Stay light on your feet, no heavy pounding. Keep your chest lifted, you are almost done!

REST-  It’s important to recover.  Walk around for about 3 minutes, and stretch out your muscles. Great job!

Question:  Will you try this 15-minute jump rope workout?

Have a Fit Day!

Annett