Losing Weight During Your Lunch Break

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These days there are often more things on our To-Do list than can get done.  If you have ever had more work than hours in a day, that “planned” gym time may be slipping away. Rather than trying to fit in a workout before running off to work or trying to be active after work when your energy may be low, why not lose weight during your lunch break?! New research suggests that even a 30 minute walk during your lunch break may boost your mood, as well as increase your ability to manage stress and nerves in the office.

If walking isn’t your thing and you want a bit more of a challenge, you have to try the “deskercise” 30 minute workout routine listed below! Not only will you get your training in, but you will feel even more energized as you get back into the workplace. The best part- these moves require little to no equipment and most can be done in the comfort of your office work-space! Try this routine 3 days per week and you can leave work each day feeling productive and active!

***Tip: Leave a pair or workout clothes/shoes in a spare drawer at work or in your car so that if you have the opportunity to sneak in a quick workout, there are NO excuses!

Losing Weight During Your Lunch Break- Power Moves

  • Office Desk Dips- 4 sets of 10
  • Lunge Back with a Kick- 3 sets of 10 per side
  • Office Desk Push Ups- 3 sets of 8
  • Wall Squats- 3 sets of 3-20 second holds
  • Stair Climbers- 5 minute climb

Lunch Break Workout Description

Office Desk Dips– Face away from a sturdy desk and place the palm of both hands on the edge. Walk your feet out about 2 feet in front of you and begin to support your weight on your palms. Tighten your core and then begin to drop your glutes to the floor. Once your arms are at or near a 90 degree angle, push up through your palms to the start position. For an advanced movement, bring one leg up off of the ground and use only one leg to support and stabilize. Switch the supporting leg half way through the repetitions.

Lunge Back with a Kick– Begin standing with both feet together. Balance weight on to your left foot and then push your right foot and leg back into a lunge position. Allow for your front knee to bend to a 90 degree angle and then push back up through the ball of your right foot and follow all the way through with a kick. Repeat on the left leg for all 10 repetitions and then switch to the right side. For an advanced move you can bring both hands overhead. This will work on stability and balance.

Office Desk Push-Ups– Face towards a sturdy desk and place both palms on the edge. Walk your feet back about 2 feet until you are in a plank position. Keep you back flat and core tight through the movement. Begin by slowly lowering your chest down towards the edge of the desk. Then push back up through the palms of your hands. For an advanced movement, hold one leg up and balance weight on the opposite foot. Switch the balancing foot mid-way.

Wall Squats– Stand with your back flat against a wall and then walk your feet forward and slide down into your start position which should look like you are sitting in a chair. Hold this position for 20 seconds to begin. Then stand up and relax for a few seconds and repeat 2 more times for a total of 60 seconds. For an advanced movement, hold the wall squat for 1 minute with arms elevated over head or alternate balancing from one foot to the other.

Stair Climbers– Most office buildings have flights of stairs that are begging to be used! Hold on to the rails if needed for extra balance.

Single steps for 2 flights

Skip a step for 2 flights

Single steps with a leg kick back and squeeze your glutes for 2 flights

Single steps for 2 flights

Turn around and briskly walk back down to the bottom as a recovery.

Repeat this 2 more times or until you reach 5 minutes total.

For an advanced stair climb, you can triple the workout duration and try to avoid pulling yourself up with the handrails.

This entire “deskercise” workout can be completed in 30 minutes flat! Losing weight during your lunch break can be easy-What are some of your favorite ways to clear your mind and get moving during your lunch break? Share them in the comments section below!

burning calories during the holidays

Burning off the Thanksgiving Holiday Feast

Did you go overboard a bit this holiday weekend? If you did, no worries, you are not alone. Between the get togethers and Pumpkin Pie, many of us have fallen off track with our fitness goals. But today is a new day and and NEW MONTH. So here are a few tips to get you feeling great while burning calories during the holidays!
Get Back to Your Normal Routine
You may be exhausted from the weekend, but make it a priority to get back to your normal eating and exercise routine. Pack your meals for work so you aren’t tempted to snack on some left over pies and goodies at the office. The longer you stay off track, the harder it will be to get back in the swing of things.
Chuck the Sugary Sweets and Left Overs
It may be hard to part ways with the Pecan Pie and Bread Rolls, but they aren’t doing your waistline any favors. Some of these holiday treats have over 20g of carbs/sugar per serving, meaning you are easily creeping up on your recommended sugar limit for the day. If it is not pies but stuffing and gravy that make your heart sing – look out! Those extra nibbles of leftovers will ADD UP quickly! So either give it away or get it out.
Drink Protein
Get back on track by adding extra protein to your diet. The ISO 100 from Dymatize helps crush cravings with all of its delicious flavors. More than 20g of protein per scoop- which means you will feel full while having a delicious and waist line friendly snack.

Get Moving!
Does the extra food have you feeling sluggish? The last thing you want to do after over-indulging is sit around. Here is an at-home workout that will torch fat and burn tons of calories in only 15 minutes. (Be sure to warm up before getting started.)
After Turkey Day Fitness Routine
Duration: 5 rounds with 45 second rests between rounds
• 20 jumping jacks
• 20 high knees
• 20 squats
• 10 forward lunges per leg
• 20 per leg mountain climbers
Be sure to really push yourself and complete as many repetitions as possible at your own pace.
Other Options:
• Walking your dog for 30 minutes at a brisk pace.
• Jogging in place or doing standing alternating knees to chest in your living room during commercial breaks of your favorite shows.
• Anything to get up and get the heart rate flowing.
These simple steps will have you burning off the feast in no time. So get over the guilt and get moving!

Would love to hear from you! In the comments section below, please share your tips on burning calories during the holidays to get back and STAY on track.

Healthy food background. Ñollection with different fruits, berries and vegetables

4 Nutrition Tips for Weight Loss

While many think that exercise is enough to produce weight loss results, the key may actually be in your nutrition. The saying goes, “You cannot out train a bad diet,” and for most this statement is true!

Did you know…? You can easily eat 500 calories in 15 minutes while it can take over an hour to burn off the same amount of calories. This means several hours in the gym won’t be able to undo a week-long food binge. So, get the most bang for your buck by incorporating exercise and these nutrition tips for weight loss into your healthy living routine.
Don’t Eliminate Food Groups
Carbs, fats — we live in fear of them as we try to lose weight. But, in reality, our body needs them to function. The problem comes into play when we over consume food rather than taking in the proper portions for our daily needs. For example, carbohydrates provide immediate energy for the body. If you try to take them away, you tend to feel irritable and lethargic. On the other hand, fat found in food can actually help you lose weight by keeping you satisfied between meals. If you cut either of these food groups out, you may end up over eating and binging on them once you give yourself a little bit of freedom. Moderation and portion control is key.
1. Fill Up On Vegetables
Feeling hungry is a natural part of dieting. But when you have those hunger pangs, it is crucial that healthy decisions be made. So, do you satisfy your immediate craving with a bag of chips or a bowl of steamed veggies? In this case, the vegetables are the better option since they will leave you feeling fuller due to the volume of the food. If cooked properly, the veggies will also have less carbohydrates, fat and total calories in comparison to the chips.
For example:
1 serving of chips (41 g) = 220 calories, 14 g of fat and 21 g of carbs
1 serving of steamed vegetables (98 g) = 30 calories, 0 g of fat and 4 g of carbs
The vegetable serving weighs twice as much as the serving of chips, but you save nearly 200 calories.

2. Get The Protein In

The thought of eating 5-6 times a day may be nauseating to most. So drink your meals! My go-to to get a decent amount of protein is by using the NEW Dymatize Iso-100 Clear. The taste is amazing while providing 40 grams of protein and BCAA’s. (Try the fruit punch flavor-it doesn’t disappoint)
3. Eat What Your Body Needs
The majority of us tend to overeat… so what is the magic number of calories needed for weight loss? The truth is, there is no one-size-fits-all for calorie consumption and weight loss. Each individual has a specific daily calorie need based on things such as height, age, activity level and lean muscle mass. To find out how many calories you need a day, use this basal metabolic rate calculator for an estimate to help you get started. You add additional calories to your basal metabolic rate based on activity level (which burn more calories). If you remain inactive but continue to consume excess calories than your daily needs, overtime you will gain weight.
4. Avoid the Boxes
While they may seem convenient, food that has been prepackaged tends to be a disaster for weight loss plans. The reason is because a lot of these items contain several preservatives, tons of unnecessary sodium and unpronounceable ingredients. You can skip the bloat by shopping the perimeter of the grocery store for fresh meat and produce. This way you know exactly what is in your food, you can season it to taste and you save tons of money in the process!
5. Don’t Skip Meals
Skipping meals means eating less calories – right?! Not necessarily. When we skip meals we tend to become more ravenous and hungry as the day goes on. Once we allow ourselves to eat again, we tend to overeat. It is your body’s way of keeping energy (food calories) at a high enough level for proper function. You are better off eating several planned and smaller meals throughout the day to help keep you satisfied and on track.
Losing weight is not an easy task. Try adding these nutrition tips for weight loss to your current routine for some additional assistance on your journey. If you remain consistent, over time you will begin to see the results you are looking for.

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Let’s Be Better Together

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Thank you for checking out my site. I am an AFAA certified group fitness instructor, personal trainer, fitness expert and IFBB Bikini Pro who has a passion for fitness and public speaking. I have a Masters in Communication Studies and have been competing, coaching, and teaching public speaking on some level for the past 6 years. In July of 2012 I moved to South Florida to begin my “Big Girl” Job and I could not be happier with how things have turned out.

With the obesity epidemic on the rise, it is important for all Americans to stay active. There is a lot of information available about health and fitness, but most people do not know how to access it or feel comfortable with the information. I say this because at one point, that is how I felt. When I started college, I was living a fairly sedentary life. I was eating fast or processed food at most meals and slowly started to gain weight on my petite frame. So one day, I decided to do something about it. The key word is- I. Over the years, I have learned that no matter how bad everyone else wants something for you, if you do not want it, then it will never happen.

In 2007, I began my fitness journey. For years I heard stories about my father running for miles at a time without stopping. This motivated me to get into running. Each time I came home from college, I would go on long runs with my dad. This made working out an enjoyable activity for me. I quickly became a distance runner- winning the women’s division in several local 5ks. To this day, my father and I still run together. I have wonderful memories of running along the canal of State Road 84 in Florida with my father. Those memories will always be with me.

In 2009, I ran my first marathon with my father. This was the first major milestone in my fitness career. After a hip injury due to stress from the race, I began looking into strength training. I would regularly attend group fitness classes and would soak up all of the information that I could about new moves and how to train your body effectively. In 2010, I got certified by the Recreation Center at the University of Alabama to teach strength based classes. Later, I received my group fitness certification from the American Fitness and Aerobics Association.

In December of 2010, I bought an Oxygen magazine at the airport while traveling home to South Florida. It was there that I saw some of my current fitness idols posing at an awards ceremony for a Professional Bikini International Federation of Bodybuilding (IFBB) competition. This was something that I had never seen before. The women were sexy, strong, and defined. The Bikini division, created in 2009, had women who were not as muscular as the women in physique, fitness, and figure. They were supposed to look like fitness magazine models. I had always been interested in modeling, and now I was into fitness…what a perfect combination! After doing some research, I set my goal the very next week to begin training for my first National Physique Committee (NPC) Bikini competition. I joined a local Crossfit gym (Headhunters in Tuscaloosa, AL) and had professional training for the first time in my life. Ever since then I have been hooked to competing.

After qualifying for nationals at my first show, I began to compete more and wanted to hit the national stage in the beginning of 2012. However this industry is also not cheap. In order to get me to my national show, I needed to find a sponsor and along came Celsius: Your Ultimate Fitness Partner, a company that specializes in pre workout supplements. Working with them has allowed me to live out my dream of competing on a national stage, being a fitness model, being in a commercials and on TV, and a spokesperson. I would be lying if I said my communication background did not help me get this position. If it were not for my communication training, stage presence, and work ethic, they would have overlooked me. Because of this opportunity, I have been blessed. I have been carrying on my passion after graduating from college through writing, competing, mentoring, and educating those around me on the wonderful world of health.

I am currently trained by Shannon Dey from Bombshell Fitness. They have helped me to sculpt a physique I am proud of. As of July 2013, I am happy to say that I am now and IFBB Bikini Pro. After having competed in several large regional shows in order to get exposure, I obtained my Pro status at the 2013 Team Universe Pro Qualifier in Teaneck, New Jersey. This has been such an amazing blessing and I cannot wait to see what the future brings my way! I have a passion for this industry that is unreal. I enjoy the travel, busy schedules, “living at the gym”, sweating like a pig, and meeting other like minded people. On most days you can find me training others to live a fit and healthy lifestyle at Crunch where I am a personal trainer. I am still young in the fitness industry- I cannot wait to see what opportunities will come my way!

Thanks for reading.

Yours in health,