Exercise is important. I’m always talking about getting our bodies moving! But when it comes to losing weight and reclaiming our health, we need to start in the kitchen. I tried to skip this step back when I first started this journey and it was like being on a Merry-Go-Round. I’d lose a few pounds then gain it back, sometimes more sometimes less, but I could never make any headway. When I started working on my nutrition and getting that…
Working towards better fitness and improved overall health is not only good for you, it’s good for your family and the people we interact with on a day to day basis. It’s a foundational piece of our Self-Care routine. In today’s world we hear about Self-Care all the time and I think that can mean a variety of things to different people. To start with I’d like to share with you how I define Self-Care: Self-Care is: “doing the things…
When we talk about getting healthy, we are usually talking about exercise or nutrition, but do you know something that’s just as important as both of those things? Sleep. Yes, sleep is just as important as good nutrition and exercise. But how often are we actually getting “Good Sleep”? In this day and age, it seems to be all about getting things done. We’re rising early, getting the kids off to school, getting ourselves off to a full day of…
Here’s how I do it: Pick your proteins: I usually pick 2-3 proteins to serve over 4-5 days. This week will be Chicken and Ground Turkey. Plan your meals and gather your ingredients: Spring Chicken Salad, Turkey Tacos, Turkey Poppers, Buffalo Chicken Wraps, and Chicken & Spinach Pizzas for dinner. Overnight Oats for breakfast. Prepare your ingredients: Prepare enough Chicken and Turkey for your meals and while those are working you can cut your veggies for the week, place in…
Ever wonder what people are talking about when they say, “they’re tracking their Macros”? There are many different ways to eat healthy, “Tracking Macros” is just one of those ways. For me, it’s been the easiest and most efficient way to make sure I’m eating for my “all around” health. By that I mean, I eat to fuel my body according to my goals and I also occasionally enjoy treats and comfort food which we all know is good for…
Here are some tips to help you maintain your progress over the holidays: Prepare early- If you’ll be eating out at dinner or eating at a party where all kinds of treats will be served, be sure to eat a healthy breakfast and lunch. Add in extra protein and lower your fat intake earlier in the day. Make a plan- Decide what or how many treats you’re going to enjoy before you go. This goes for drinks as well. Decide…
Did you realize that from today we have 59 days left in 2020? Even though I’d like to just smile and say, “See Ya”! I’m determined to finish this year well. I have a fitness goal that I’d like to see before the end of this year—That way, when I look back at 2020 I can say, “You know what? I had a goal that crazy year and I smashed it!” What about you? Have you thought about how you’d…
Awhile back, I did an Instagram post on my favorite fiber rich foods. I wanted to share it with someone today, only I can’t find it now. So, I thought I’d just write a blog post and it’ll be easier to find in the future, lol! Do what works people. 🙂 Anyway, fiber is important to our daily diet for a variety of reasons. First of all, it helps with digestion and who doesn’t want all that working properly? Am…
Thinking you want to work on creating a healthier lifestyle? Here are 3 places for you to start! 1. Mindset Start here. If you want to improve your health, you have to change the way you think about health. -It’s NECESSARY to take care of yourself, not self-indulgent. We have this one body to do all the things that need to be done. As a mom, wife, employee, business owner- it’s in everyone’s best interest to make sure we’re working…
Are you a creature of habit? I am. My training partner and I joke all the time about how we can only work out in our self-designated areas. You know, the certain spot in the gym where you have been working out every day for the last 3 or 4 years, lol. I’m the same way in the local coffee shop where I work. I was running a little late this morning and when I got here, there was someone…
Hey there and HAPPY FRIDAY! I thought I’d talk a little bit about some of the weight loss programs out there today. There are so many options, it can be mind- numbing. If you’re wanting to take charge of your health but aren’t really sure where to start, below you’ll find a quick overview of some of the eating plans that are popular today. Remember, eating healthy is not a “One size fits All”. We’re all different and what works…
I hope your Memorial Day was wonderful! We are slowly getting back to “somewhat” more normal days here in Indiana. Summer is here and our weather was beautiful yesterday! It was a great day to be outside! Now that the holiday weekend is over, it’s back to the grind! I’m posting a new workout that you can do at home since it’s going to be a little longer before our gyms start opening back up. Be safe and remember to…
4 ROUNDS/1 MINUTE REST BETWEEN ROUNDS Round 1: 20 seconds-Jumping Jacks 10 seconds-rest 20 seconds-Push Ups 10 seconds-rest Repeat for 4 minutes Then: rest 1 minute Round 2: 20 seconds-Burpees 10 seconds-rest 20 seconds-Flutter Kicks 10 seconds-rest Repeat for 4 minutes Then: rest 1 minute Round 3: 20 seconds-Mountain Climbers 10 seconds-rest 20 seconds-Air Squats 10 seconds-rest Repeat for 4 minutes Then: rest 1 minute Round 4: 20 seconds-Sit Ups 10 seconds-rest 20 seconds-Jump Rope 10 seconds-rest Repeat for 4…
Happy Hump Day! Wait, it is Wednesday, right? Or Tuesday? Monday? Oh well…whatever day it is, I hope you all are safe and sound while “Sheltering in Place”. Joking aside, we need some ideas for keeping active at home! I’ve been posting a few workouts on my Instagram over the last few weeks and thought I’d expand and add some to the blog. Most of you have kids at home too, so take these and get your kids moving too!…
December gets a little crazy with all the activities! Can I get an AMEN?! With all the school programs, parties and family gatherings it can get a little hard to get to the gym. If that’s you this month, I thought I’d share a few workouts you can do at home. All of these workouts require no equipment so all you need is a little time (and room) to get them in. Remember, all these workouts can be modified to…
“BASELINE” WOD For Time: 500 m row 40 air squats 30 sit ups 20 push ups 10 pull ups One of the aspects of Crossfit that has really been beneficial for me is tracking my progress. Getting healthy is a process and there are all kinds of tools that really help. Logging your workouts is a great one. Just as logging your food is important so you know what you’re actually taking in every day, the same holds true for…
Happy Wednesday! How’s your week going? I don’t know about you but I feel like life has been moving at high speed lately. Sometimes I’m not totally sure if I’m coming or going. If that’s you too and you just can’t get to the gym as much as you’d like, here’s a simple workout you can do at home or almost anywhere for that matter. You can get this in without any equipment whatsoever and you can adjust the volume…
This is a simple but effective little workout for the weekend and you can do it anywhere. You can actually put anything in place of the burpees here. Death by pushups, death by kettle bell swings, death by pull ups… you get it. This is a good one! Death by Burpees Every Minute on the Minute (EMOM) you add a burpee. Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees and so on and so on… until…
Changing your lifestyle can be overwhelming. When we think of getting healthy we assume we need to eat less and work out more. While it’s true that you can’t outwork a bad diet, we also need to move. It can be daunting but it doesn’t have to be. There are many things we can change in our daily life to help ourselves to be less sedentary. When we’re thinking about being healthier, we need to think about moving more.…
Need a mid-week workout? Here’s one to get you going! As always, remember to modify where needed. If you need help with modification options, I posted a few below. You can also shoot me a note if you need more suggestions. Hump Day Work out 20 minute EMOM (Every Minute on the Minute) Minute 1: pushups (40 seconds) Minute 2: tuck crunches (40 seconds) Minute 3: box jumps or jump squats (30 seconds) Minute 4: rest *notes: -your time…
Meal Prepping How’s your week going? It’s still cold here in Indy but Spring is coming!! This morning I noticed the sun was up (YAY!!) when I left for workout. That feels amazing! I’ve had some of you ask how I do my food prep for the week, so I thought I’d share my routine with you. There’s no “one way” that you need to do this. Experiment to see what works best for you and your schedule and then…
It’s a new week, time to get after it! This is such a simple and great workout! It can be modified to any level of fitness. I always kind of cringe at the workouts on the board that “look” simple. Yeah, it’s simple but it gets dicey REALLY quick. But if you want a good workout this will fit the bill. Make sure you warm up before you start and you might want to get some poker chips to keep…
Good morning, I hope you had a wonderful weekend! Over here in the Midwest we’re getting slammed with winter. I guess I shouldn’t be surprised since it is January but I could go for some 70 degree weather right about now. One good thing about winter weather is I’m generally ready to start my workout just so I can get warm! So with that in mind, here’s a workout to get you going this week: *Always remember to warm up…
HAPPY NEW YEAR!!! I hope you had a wonderful holiday season and are ready to hit it hard in 2019! I spent a couple of days out of town and was able to use the hotel fitness center to get my workouts in while I was away. There’s nothing wrong with taking a few days off from your training & occasionally I will take some time off, but I usually go knowing I’ll try to get something in even if…
Let’s talk goals: are you a goal setter? I never was before I started trying to get healthy. It’s not that I thought it was silly or anything, I just didn’t think it was a big deal to set them. I’d occasionally make lists and then promptly lose & forget them, lol! But you know what? I’ve found that unless I’m intentional about what I want, the days just seem to come and go and nothing much really happens. Now,…
Happy Monday!! I hope you all had a wonderful weekend! I know it’s not technically winter yet, but our weather is giving me definite “WINTER VIBES” !! Time to get in the gym and get warmed up 🙂 Here are a couple of new workouts to get you moving! First thing: AMRAP stands for “AS MANY REPS AS POSSIBLE” **In the first WOD (workout of the day) you have 15 minutes to complete as many reps as possible, so start with your burpees…
Do you ever go to the pantry & just stand there and stare? You’re hungry but have no idea what to make. That used to happen to me all the time. It still does occasionally, but for the most part I’ve been able to avoid this by making sure I have good food in the pantry. Being prepared when it comes to eating is half the battle. I’ve always had much better days when I’ve taken the time to prepare…
Today I thought I’d share a Classic Crossfit Workout with you! Crossfit has several classic workouts that are named after women: Annie, Fran, Cindy, Grace… and there are many more. In Crossfit, we do them over & over, logging the weight when applicable & time it takes us to complete them. Over time you can track your progress. For Annie, you’ll need a jump rope & you might want a mat for your sit ups. Another piece of equipment that…
Happy Monday! Today I thought I’d share a few workouts that you can do at home. Even though I train at a gym, there are days when I’m traveling or I just can’t get there, so having something I can do at home (or on the road) is always helpful. WOD 1 (workout of the day) 14 minute EMOM (Every minute on the minute) ODD: 30 jumping jacks EVEN: 20 air squats WOD 2 4 or 5 Rounds for Time:…
Have you ever heard the saying, “You can’t outwork a bad diet.” It’s true. I know, I’ve tried… LOL! In fact, even today, after all I’ve learned about eating healthy & how eating affects the way I feel, I still struggle at times. I struggle because I like sweets, A LOT. It’s my kryptonite. Let’s not even mention chocolate…. Can I get an AMEN??? But, as much as I love sweets, I really do like feeling well, better. So every…
Workout Recovery: You may have noticed after a really good workout you continue to feel it for a few days? There are a lot of things you can do to help with the muscle soreness that lingers. I thought I’d share a few of my favorites! Now, mind you; there are a ton of recovery options available, these are just a few that really work well for me! -Warm up before you start. Take time to get your muscles ready…
Choosing to change my life and start a new season. Hello, & welcome to my blog! My name is Tabitha & I’m a retired photographer turned avid Crossfitter. After closing my studio a year & a half ago, I’ve thought often about starting a blog to share glimpses of my life and a few things I’m learning along the way about health and fitness. So here I go, ready or not! To start, let me share a little bit of…