It’s always nice to get a compliment right? A few times recently when meeting new or potential clients I’ve heard “I want a body like yours.” What a nice compliment right? And then just when I’m about to say “Thank you, let’s get to work..” I get the dreaded “too bad it’s not my job to workout all day” -whomp, whomp. Yes, it is true that now a large part of my job involves staying active. I’m very happy about that and admit that I am lucky to do what I love.
HOWEVER, this has not always been the case. Even after becoming a certified trainer, I was also working full time as a teacher. While my body has changed since doing the trainer thing full time, the changes were small compared to what I was able to accomplish the last 5 or so months of my teaching career. Up until then I was I was struggling with taking care of my body. I wasn’t exercising like I should and I wasn’t eating healthy. I was overwhelmed with being a mom, teacher, and, at the time, a wife a well. I was miserable.
Then, I made it my New Year’s Resolution to make a change. I spent most of my winter break from teaching working on a plan: studying, designing, trying out the most efficient workouts and simplifying healthy eating plans. From all of that, the idea for Living Room Workout Club was born and using the same basic principles below, I regained the strong physique and healthy lifestyle I had been missing.
You may actually be surprised at how easy it is to work simple, effective lifestyle changes into your everyday routine that will help you reach your goals. Simple changes can have big results if you are focusing on the right thing. Efficient and effective workout combined with simple changes to your diet are all you really need to get the ball rolling.
Think you might need a little extra accountability? Click the image to learn join the challenge!
These are the 5 most important changes that I made:
1.Drink lots of water.
Shoot for ⅔ your body weight (lbs) in ounces of water each day. Drinking plenty of water will improve your energy, aid in digestions (see #3), suppress appetite (sometimes when you think you are hungry you are really just thirsty), improve the appearance and elasticity of your skin, and so much more. Coffee and tea count towards your overall water intake, but be careful not to add sugar (which leads me to #2)
2.Watch sugar intake.
The recommended daily intake of sugar by the American Heart Association recommends less than 25 grams of added sugar per day. I try to stick to less than 30 grams of total sugar per day. In addition to the weight gain from the unnecessary calories sugar sugar adds to your diet, too much sugar can lead to metabolic dysfunction and increased inflammation in the body.
If you feel like you are addicted to sugar, avoid it completely for a month. Then slowly reintroduce only small amounts in your diet. That how I had to do it to get rid of my sweet tea and “have a little coffee with that sugar” taste buds.
Finally beware of hidden sugar sources like the following:
There is the commercial on the local radio that says something like “maybe your big belly isn’t because you are fat, maybe you are just bloated.” It makes me laugh every time, but there is some truth to that. Bloating was probably one of my biggest issues. To the point where I sometimes looked pregnant when I definitely wasn’t. Three things help me regulate my digestion and beat the bloat: increasing my water intake (as mentioned above), increasing my fiber intake, and taking a daily probiotic. Recent studies show simply consuming 30 grams of fiber daily - only five more than the recommended amount for women - can be as effective a as more strict diets with tons of rules!
4.10-20 Minute HIIT style workouts.
I did these efficient and effective workouts 3 times a week. You can find all my favorites in the Weekly Workout section here on my site. This style of workout requires little to no equipment, increases your metabolism, is good for your heart, and most of all requires very little time! Read more about the benefits here.
5. Add movement more movement to your day even if it’s only a little bit.
The bottom line is, the more you move the more your calories your burn. It does NOT however have always be what we commonly consider exercise. We went for a lot of after dinner walks as a family but I also tried to incorporate added movement here and there into my daily life. Back then I didn’t know that name for it, but now I know it to be NEAT (Non-Exercise Activity Thermogensis). Click here for more “neat” (yeah, I said it) ideas to incorporate movement into your daily life.
Again these are all changes I made while working full time with a toddler at home! You can do it too! However, if you are someone who needs a little more structure and accountability, these ideas are all incorporated in my MIND. BODY. SOUL. challenge. Check it out here and join the next one!
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