Please don't stop the music

This is true for the most part-- but today I felt that I needed that EXTRA bit of strength to push me through my workout.

This is when I have to whip out one of my 3 (and 4 when I'm pregnant)back-up plans for motivation, when my workout/desire just isn't motivating enough. And sometimes this happens a little more often when I'm 7 months pregnant then when I'm not pregnant....

Here is what I do to get myself out of that "rut" when I'm already in the gym:

1. MUSIC- I have a handful of backup songs to get me through those last intense 5-10 min. in the gym. Sometimes I have to listen to these songs the whole 30 min. of cardio..... but I have them on back-up for when I REALLY need that push to keep going and NOT give up!

2. I imagine I'm running in a race, or lifting for a champion title, and if I quit now- I will not make it- and if I just do that one last rep, or that one last quarter mile- then I will have conquered the WORLD!!

3. When I was competing I would remind myself that there were other girls out there who were competing for the same title and working just as hard as I was, and if I quit and they didn't- then they would be that much further ahead of me and I wasn't about to let that happen!!

4. (when I'm in my 3rd trimester) I walk into that gym feeling empowered! Like, LOOK AT ME! Yeah- I'm preggers and proud and I'm still able to 10 push-ups and lift with the best of them (ok, not really) BUT I do feel proud that I'm still in there doing whatever I can. So, when I feel like ending my workout early when I'm ready to pop this kid out... I just think about how strong I am and that I can do this and I'm not going to let my pregnant body quit because "I just don't feel like it" Now- pain- yes, I would stop- but just because I lack the desire--- ain't NO way!:)

So, while YES- desire (along with work) gets us motivated and gets us there in the long haul.... we need a back up plan for when the desire just isn't there in that moment and to get it re-kick started.

What do you do when you feel like just giving up?? What are your secrets??
(this is where you ALL share your comments so that others can try your secrets;))

2 fun new exercises to do WHILE pregnant or while not.....

Here is a new video post as promised! I haven't been able to do one since moving and I'm afraid picking a location in my apartment with good lighting was difficult, so you'll have to forgive the darkness- and I hope you can still see me! Also take into account I'm 7 months pregnant... so I may look awkward:) LOL!

I also messed up with the music- next time I'll probably just forgo the music, but I wanted to try it out and see what it was like. I hope you can at least hear me well enough to get the gist of the exercises. I'm doing the plank with a bear crawl back and forth and then a body weight exercise for your shoulders. You can do all of this in the safety and comfort of your own home!:) (you'll also want to pause the music on the right to make sure you can hear me)

Let me know what you think and as always


HAVE FUN AND HAPPY TRAINING!

Work IT!

What IS the most important meal of the day??

(doesn't this oatmeal with strawberries and banana's look DELICIOUS?)

All the meals are important throughout the day--- but if you had to skip a meal... the one you DON'T want to skip is breakfast.

I was shocked at my husbands confession of how he is surprised at how much hungrier he is throughout the day when he eats breakfast in the morning. I was surprised that he didn't know the facts about breakfast. He knew it was an important meal... because we are told it is the most important meal of the day-- but WHY!? What makes it SO important?

I'm not a nutritionist- but I do know the basics from experience and from my own research.

When you eat breakfast in the morning your metabolism is jump started and is 20% higher throughout the day.

TWENTY PERCENT!

That is SO worth eating breakfast right there.

You have more energy and you WILL notice that you are just naturally more hungry throughout the day as well. Every time your body tells you that you are hungry (hunger pains, etc...) that is your metabolism telling you- I want to keep burning so feed ME!

The last thing you want to do is ignore what your body is telling you, because it will throw off your metabolism stride. Your metabolism wants to work FOR you, but it needs your help to keep it well fed.

But to give your metabolism that kick start- DON'T SKIP BREAKFAST!!

I don't care if all you have is an apple-- EAT SOMETHING-- and preferably something that isn't going to make you want to go right back to bed.

Eat just enough to stop the hunger pains and you are satisfied and I guarantee you- in 2-3 hours, your body will be ready for MORE-- which will keep that metabolism fired up.

So, if you have 1 goal this week in the diet arena- have it be eating a healthy, well balanced breakfast. Then we will take it from that point:)

Good luck and look for a brand new video post tomorrow!

She GOT legs!

Monica Brant is a fitness ICON!

I LOVE HER!

I also LOVE her legs.

If you want great legs you need to work them out.... HARD!

My personal favorite is finding a hill and sprinting up as fast as I can( I mean- full out sprint, using your whole body, sprinting on your toes, literally RUNNING for your LIFE) and then walking down to recover.

After I get 6 or so really good sprints in... I start to do walking lunges UP the hill, and depending on how I feel - power skipping downhill, or jumping, sometimes switching left leg for 10- right leg for 10 hopping down the hill. You can do this up the hill too... but no matter what try to add in some hill work into your leg workouts.

Hills are AWESOME!

Don't be surprised if you feel it right AWAY!

It feels good.

For more fun leg workout tips... I direct you to one of my newest FAVORITE sites...Jodiojo.com: Daily ponderings from a physique transformation guru

Jodi is AWESOME! I worked with her on my nutrition when I was competing in fitness with The Savage Girls- and let me tell you-- not only is she amazing- but she gives you the information bluntly, directly and HILARIOUSLY! I always learned from her, because it was never boring and neither is her blog! You definitely want to sign up for her newsletter and RSS feed.

Happy leg and hill training!
(ps. I don't sprint while pregnant... because literally I can't breathe when I'm done.. just in case you were wondering;))

So what has been up with me?!?!

Pregnancy which usually = NO ENERGY!
(hence the lack of posts... but I'M BACK!)

I'm 25 weeks along and energy is something that I can't afford to NOT have. I'm sure many of you feel like that-- we are just running and running and even when we are empty-- we keep on going without filling the tank, and before you know it we are stranded on the side of the road, without a cell phone SCREAMING and wondering HOW this has happened-- and that it CAN'T be happening now!

Does that sound familiar at all?? Well, I go through highs and lows of energy and I understand you need to eat to keep your body going, that you need to rest to keep your body going, etc... but I never really, REALLY understood the physiology of it, until NOW!

I read an article in Experience Life about energy and about our bodies ultradian cycle.

I encourage you to go read the full article here. It is worth YOUR time!

What I found most helpful in this article was that we can only intensely focus on something for 90-120 min. and then your body needs a 20 min. rest period to "rebuild" ATP.
(do you remember having to do that in Bio? Convert ATP to ADP.. I think that is the only test I actually ever did good on... I didn't understand WHY they changed-- but I knew they did- and now I GET it.)

Then once your stores are filled back up, you are ready to refocus your energy for 90-120 min.

This makes me feel SO good! I was feeling guilty about taking naps, or sitting and reading a book when I have work to do or things that need to be taken care of-- but I just wasn't focused on doing them, therefore not doing MY best at them anyway.

Who wants to work out half drained because they are all out of ATP?

Not me! I like my workouts to kick butt!

So, go read the article here, and then take those little 10-20 min. breaks every 2 hours... and see if you end up needing that Redbull or cup of joe in the morning or mid afternoon.

There is more to it then just taking breaks- like eating to keep your body sustained and making the right choices. I promise it DOES make a difference!

I'm back and it feels good!

Look for more fun workouts along with modifications for any pregnant women out there... because we CAN workout too!

More daily tips and updates on how I'm handling fitness through pregnancy, so that I can compete again within 8 months to a year after the baby is born.

Along with launching my new personal training website to access my clients ANYWHERE and not just here.

We can do this, YOU can do this:)

And according to RANDOM.ORG.....

The WINNERS are....................

Comment #35 - LINDSEY!!

AND comment #23 - MARCIA! (fitcrazedmamma)

Congrats ladies! Go ahead and e-mail me at bertieranger4 @ gmail dot com and send me your addressed. Lindsey will get the Total Nutrition Book by Muscle and Fitness and Marcia gets the Core Training Ball!

Thanks again SO much for entering the giveaway- and for sharing it with your friends! It really means a lot to me:) And there will always be this Friday's giveaway to enter, that you may just win.


My tip for the day, is to brush your teeth with a minty toothpaste as soon as you start to feel satisfied after EACH meal or snack. If you do this, then you will NOT overeat because-
no one likes to dirty a fresh mouth and besides food never tastes as good after you brush your teeth. This is definitely help you from "picking" at what is leftover on your plate, or your kids plates, etc.... AND you are making your teeth SO happy by doing this. And yes, this means-- keep a toothbrush and toothpaste in your purse at all times! ;) You gotta do what you gotta do.

Jump it out ladies... JUMP IT OUT!! (video)

I feel bad I have not had the chance to upload video's lately. I thought I better cease the opportunity while I had a quick moment-- (hence my outfit) and JUST DO IT! I call this one.... Jumping it OUT!

Now GET jumping:)

Get ready to PLLYYYOO-- with video!

Hey ladies!!! Well here it is-- an almost 10 minute video for you! Usually I have to cram everything I know into 1 min. and a half, but I now have a new memory card that allows me to video tape for 3 hours! YEAH-- aren't you EXCITED!! A possibility of seeing me on video for 3 hours?? Just kidding- well, not about the for real 3 hours part.

Anyways-- I'm excited for this video- again, it isn't perfect, but instead of doing a 2nd "take" I was like- that was freakin' 8 min. long- I can't do that again! I'm just posting it-- even if Ethan does walk in the room in the end and shuts off my camera! LOL! So, I hope you are able to at least get some exercise ideas out of it and below the video I have typed the exercises I do and what you can do with this functional/plyo training workout.

Plyo/Functional Training Workout

1. football hustle/drop and do push-ups
2. shuttle run/mountain climbers
3. in-n-out squats/jump in place
4. alternating front and back kicks
5. crunches/supermans
6. skiing/run high knees
7. switch lunge/jumping jacks

Now you can either do each exercise for 30 seconds and make each "number" a minute long, and then move onto the next number- or you can repeat the same number making it a total of 2 minutes long. Then either repeat the WHOLE thing one more time- or you can do it later that night- but this is perfect to do while your kids are taking their naps. Or before they wake up and right after they go to bed for the night.

Functional and plyometric training are good for switching things up, and giving your muscles that extra push- they also work your core muscles-- and you don't need any equipment (for these exercises at least) And you can count it as cardio! Who doesn't like that?! And yes- you will be sore the next day. But don't forget you get out of it what you put into it.

So do your BEST! And next time, turn your best into a little better!

What does your scale say to YOU??

I don't know about you- but my scale ALWAYS says the same thing no matter what! That is why I abhor the scale-- I literally HATE it... and I know that is a strong word-- but I HATE it! This is what MY scale says to me-- if I go up a few pounds it tells me "EAT!" Why bother trying to get smaller- because you never will- so EAT! You are wasting your time-- EAT!!!

Then if I go down a few pounds it tells me "EAT!!" Reward yourself for your hard work and go eat! You can afford a few extra THOUSAND calories- you lost some weight! EAT!!!

Does your scale do this to you too? It seems as though I self sabotage myself when I jump on the scale- no matter what the reading. So- I try really hard not to get on the scale- accept on my "appointed days" and just remember it takes time to get to where you want to be. Measurements are a much safer bet then the scale any day! And I wouldn't try taking my measurements daily-- so why weigh daily?

So- my tip to you- is if the scale seems to "talk" to you too and tell you to EAT!!, then hide it and only get on it once every 2 weeks. Go by the way you feel, the way your clothes feel, the way you look in the mirror naked, and measurements... don't let your scale tell you what to do!

And so that my hubby doesn't think I'm going crazy and that the scale only talks to me--- please let me know what your scale says to you, so that he understands it is a woman thing and not just another quirk of mine:)

Where do I start??

The first thing you need to do is get a sch-aweet outfit like this! Seriously- instant motivation.. because you will be IN STYLE! I mean, who could put an outfit on like this and then NOT feel like working out?? Not ME! I'd be doing old school jumping jacks and side to sides! Oh- YEAH!

Now that you have the really cool getup... you need to set some goals and then get to business.

Here is a piece of my advice when setting your goals:

Start from the bottom, not the top.

When you start working out, start with 10 min. a day 3 times a week. Then build from there. You don't want to out do your body the first week of working out, because then you are more likely to give up- by saying, "I'm too sore" or "I can't run for as long as I used to, so why try?"

This way, it is easier to hit your goals as well, and you can have the pride of achieving your goal and being more motivated to hit your goals for the next month.

Another reason for this... is because if you start working out an hour a day for 6 days a week, then when you hit a plateau... you will have to start making that hour an hour and 5 min. to break through the plateau. It is much easier to go from 10 min. 3 times a week to 20 min. 4 times a week to break your plateau then the former.

This is also why the last 5-10 pounds is so dang hard to lose!

It is better to start somewhere-- ANYWHERE.. and 10 min. a day for 3 days a week, does not seem quite as daunting as 45 min. a day. You won't be thinking.. how am I going to fit that into my schedule, how am I going to get my kids to be good for THAT long. Right now you just need to work on consistency.

Also, diet wise, don't cut everything that is considered "bad" out of your diet cold turkey. Take it a day and step at a time. Stop adding things to your meal- like extra butter, salt, extra cheese, etc... Take it slow. Cutting these simple calories will make a HUGE difference. Then when you hit a plateau or when you think you are ready to cut something else out-- go for it. You are more likely to get discouraged and eat everything in site if you cut everything out and then are less than perfect.

You pretty much want to set goals-- that YOU will get to say, "YES! I did THIS!" Because achieving a goal gets your confidence up and you can start making harder goals KNOWING that you CAN do this!

And as always just HAVE FUN WITH IT!!

Let's do a little ssstttrrrreeetttttcccchhhiiinnngggg!

Yesterday I made this video and I tried to have my husband edit it and cut the beginning and ending, so that you don't see me walking to and from the camera... but when he did, it then some how set my words to go early, and so it looks like my mouth is just running behind. So you get the whole deal!

I decided to add a little stretch in their that you don't have to sit down for and that I do quite frequently (when I remember). It helps to loosen up my hamstrings. It also gives me a little energy after I'm done because it gets my blood flowing through my body again.

Now I'm still new to the whole making a video thing.. and I messed up in a few places, but I'm impatient and after 4 takes, I was like-- I'm JUST going to put it on there! And I want ya'll to get to know ME(shortcomings and all:))- and relate to me, and know that I'm someone who is working just as hard as you, and that it takes work to get from one place to another. And that as long as you do your best and stay consistent then you will get the body you want!

It is best to stretch after warming up for 5 min. or so. But you can also take a warm shower and your muscles will be more stretchable then too.

So- enjoy my stretch for the day! It is a beginning sequence I learned from yoga.
Try to do it 3 times a day holding for 20-30 seconds each.

Where are you the least flexible and would like me to show you an easy stretch for?

HAPPY STRETCHING!

A Quick Fun Tip

When you tell yourself you don't feel like exercising, reply, "Thank you for sharing," then put on your workout clothes.

You gotta be the boss!

Movement is great medicine.

(seriously... it is! And you won't regret it!)

Happy exercising!

Tick...tock... time to work it OUT!

(and wearing these awesome pants)

Without a doubt in EVERY fitness magazine or ANY magazine for that matter that has even a fitness article or Q&A in it, the question that never ceases to exist is when is the best time to work out and how can I stick to my workout.

There have been TONS of great tips in those magazines and different articles, but unfortunately, none of them have worked for me. Like for instance, the one where it tells you to set your workout like it is an important appointment (that's a funny word to me.. anyone else?). They say that it will work, because you wouldn't break an appt. with someone else, so why break an appt. with yourself?!

Because I'm a mom?? A wife?? A lazy person?? Something always seems to come up and therefore I sacrifice my "appt" time for whatever else seems more important at the time. So HOW do I keep my workout schedule consistent?? How can I accomplish that, if so far everything I try ends up not really working.

And when is the best time to workout? I've heard early morning - on an empty stomach, so that you burn fat right away and you jump start your metabolism. I've also heard right before bed because then you will have an elevated metabolism and burn more while you sleep. I've tried them all-- and I would PREFER to get it over and done with in the morning but that NEVER happens. It is my favorite time to workout... but I don't feel like I'm ever really getting a GOOD workout THAT early! (as in before 6 AM) But I always have a ton of energy around 5ish-- and LOVE to workout then- but that is when all the kids activities are going on and I have to get dinner ready, etc... So, it rarely works out that way too- and before you know it, I just want to veg with my hubby and go to sleep.

So, WHAT do I do?? Well, I've decided. I've thought back on my 12 years of working out and when I was consistent and when was I not. What was different and what do I need to do now? I mean- I used to hike up a hill for a 1.5 miles to get to the gym... with ALL 3 kids in tow-- (Erin and Dante in a double stroller and Ethan in the baby Bjorn) Now-- that is dedication-- but WHY don't I have that now??

It boils down to excuses and me just being plain LAZY. I'm not TOO busy to workout! Are you kidding me?? (I just like to think I am sometimes:))

I still can't get up before 6 AM to workout, so this means either going after the kids leave for school at 8:00 AM or after soccer practice and dinner... or after the kids go to bed. And so far, I will gauge with what I have going on that particular day- and decide when I will go-- and I think... "Oh, I have to take progress pics in 2 weeks-- I CAN'T miss the gym tonight" (which 2 weeks happens to be tomorrow and it was actually only 10 days.. but tomorrow morning I will have a WINNER AND PROGRESS PICS POSTED)-- so ALL of you = MY MOTIVATION!

It motivates me to get there and get what I need to done! So here are my answers to those 2 questions, from my own personal experience.

Q: What is the best time to workout?

A: Whenever you feel like you have the energy to workout as hard as you can!! But anytime is better then none-- so whenever you can make it or do it, just get it done. Working out is working out.

Q: How do I stay consistent in working out?

A: Just do it. Don't necessarily set a specific time each day-- unless your days are all the same. But plan the night before and look at your day, and decide what time looks best for you and then just go! It may differ from week to week and you may have to adjust your workouts. Some may need to be longer, some shorter. And if you are at home and you never know if your kids will give you a quiet moment at the same time... then you may need to wait til' they are in bed for the night or early morning before they wake up, but look at what works best for you- and take it one day at a time! It's tough! Whoever said making time for working out was easy?? (maybe no one, I dunno) It also helps to keep a calendar and you can circle the days you worked out for the month, and then just try harder next month, try to add at least one more day. But if you don't have anything to measure against then you won't know if you are doing better or worse or staying the same.

There is my 2 cents for the day- and don't forget to come back tomorrow for the BIG WINNER ANNOUNCEMENT and my updated pics and stats!!

HUGE lesson in NUTRITION

YUMMM! Look at all that candy! Don't you just want to eat it all... RIGHT NOW!

Well, guess what-- YOU CAN!

My theory on eating desserts or candy or whatever-- is that it is YOUR choice.. and all I want you to do is MAKE that choice.

Feeling guilty is the worst feeling in the world-- and when you choose not to eat a piece of candy or whatever and you end up eating it, then you feel guilty and then what happens... you end up eating more saying, "Well, I've already blown it for today!"

So, if you are going to eat the candy or banana split-- CHOOSE to eat it and ENJOY it! It is not going to make or break you... if you have some dessert here or there. What will break you is if you decide that it's too late and you end up eating all day junk, thinking, tomorrow you will have to be good again and so I better eat everything I can now, or else I'll never be able to.

Am I right or am I right?!

I think guilt is what is keeping people from losing the weight... what do they say now, that cortisol is what causes fat to go right to your stomach?? Or stress makes it HARDER to lose weight! And if you are stressing over eating that apple pie, then it will be THAT much harder to work off.

So, my number one rule is "Make your choice" and WHATEVER that choice is... be happy about it and enjoy whatever you eat! Which means if you choose NOT to have junk food- that is awesome!! But don't complain... "Oh, I'm on a diet and I can't eat that... and I can't wait until I get to my goal so then I can pig out" Instead say-- I don't want to eat that because I'm going to have a KILLER body in a few months!

It really is all about how you look at it:)

Have fun and ENJOY your day!



ps. I'm so excited about my response for the giveaway so far! Ya'll are doing great. I wish I had more time to day to respond to some people - but Saturdays are typically crazy-- and the Sat. before Easter is even more crazy.. AND we have some family coming in tonight.. so I'll try to get back on later with my last 2 days of workouts and responses to ya'll. Until' then I'm off to the soccer fields, then Easter egg hunting, etc...