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Posted by Alyssa Schomaker / Wednesday, June 24, 2015 / No comments / abs , daily workouts , diet , fitness , fitness goals , Fitness motivation , fitness routine , goal setting , health and fitness , healthier life , inspiration , Motivation , workout , workout tips

Workout Log Tips To Get You Started

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Workout log next to a bowl of strawberries" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" title="" /></a></div>
<span style="font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log can be a valuable tool to help you reach them. If you’re interested in adding a workout log to your fitness routine, here are a few things to consider before you get started:</span></span><br />
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Benefits of Keeping a Workout Log</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">One of the best things about using a workout log is that it provides you with a realistic picture of your workouts and results. You might not always be aware of how much you are progressing, but keeping a log can make it easier to see how far you’ve come. Your workout log can help you see what is working well for you, and also spot areas where you can improve.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Getting Started</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you have spreadsheet software on your computer, you can create a chart to track your workouts. Set aside some room for each type of workout you do, and a spot to track how much time you spent along with any other details. If you want, you can also include a spot in your workout log to describe how you felt after each exercise.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">There are also tons of free printable workout log templates online. A quick internet search will likely turn up a version that can work well for you. You can also find apps for your tablet or smartphone to log your workouts, or keep it simple and use a regular notebook. All that matters is that you find something that works for you.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Sticking With It</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Don’t let your busy routine keep you from starting a workout log. Keeping it up to date is less time-consuming than you might think. Jotting down a few simple notes as you go is all it takes to maintain your workout log. If you prefer to keep more detailed notes, you certainly can! Make filling out your workout log part of your routine, and you’ll discover how easy it is to stick with it. You can also treat it more like a workout diary, and use it as an opportunity to reflect on your day.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you think using a workout log would be a good option for you, give it a try! Don’t be afraid to experiment with different styles and formats until you find one that works well for you. Your workout log should support your goals, not distract you from them. Remember: this is all about your needs and your success. </span></span></div>

abs, daily workouts, diet, fitness, fitness goals, Fitness motivation, fitness routine, goal setting, health and fitness, healthier life, inspiration, Motivation, workout, workout tips

Workout Log Tips To Get You Started

A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log ca...

Posted by Alyssa Schomaker / Saturday, June 6, 2015 / No comments / abs , arm strength , beachbody , diet , exercise , fitness , fitness journey , fun workout , great arm workouts , health , health and fitness , home workouts , strength , Summer

Toned Arms Exercises

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Toned arms exercises being done outdoors" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite clothes, and you will also notice a big difference in how you feel. While you may normally think of toned arms as something that requires hours of work in the gym, I’ve got some easy exercises that you can do at home!</span></span></div>
<b id="docs-internal-guid-4c844851-96b4-b82f-dd1a-61b4b1702c0c" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Arm circles: standing up tall and straight, extend your arms straight out to your sides (so you’re in a “T” shape). With your palms facing the floor, move your arms in quick, tight circles. These circles may not sound like a very intense workout, but they will help tone your upper arms.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Push-ups: push-ups are simple, but they’re a great exercise to give you toned arms. The key is to make sure you’re doing your push ups with the right form. Use the same straight, tall posture you would if you were standing standing up and hold a nice line through your body. Make sure you’re holding this form even when you’re in the lower position of your push-up. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Planks: like push-ups, planks are going to help you get nicely toned arms while also working your legs and core. Get even more out of the standard plank by raising one arm and touching it to your shoulder on the opposite side of your body. Repeat this for the other arm, and continue alternating until you are done.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Weights: if you have some dumbbells at home, try adding in a few weight exercises as well. Bicep curls are a nice way to sculpt toned arms. Hold a pair of dumbbells, letting your arms hang slightly. In a slow, steady motion, bend at your elbow to lift the weight, bringing your forearm to your chest. With the same motion, lower the weight back down until it returns to the starting position. Bicep curls are a simple way to start doing weight lifting exercises.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">By adding these easy exercises to your existing routine, you’ll have toned arms before you know it! What I like most about these exercises is that you can do them just about anywhere, and most of them don’t require any equipment. That means you can squeeze in a quick workout on even the most hectic day! Whether you want toned arms or just want to learn more about nutrition, I’m here to help. Please feel free to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> to find out how I can help you start your fitness journey!</span></span>

abs, arm strength, beachbody, diet, exercise, fitness, fitness journey, fun workout, great arm workouts, health, health and fitness, home workouts, strength, Summer

Toned Arms Exercises

Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite c...

Posted by Alyssa Schomaker / Tuesday, May 26, 2015 / No comments / abs , beachbody , bike , bikini body , cardio , cycling workout , diet , exercise , fitness , fun workout , health and fitness , leg workout , quick workout , workout

How to Master a Cycling Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mastering a cycling workout on a green bike" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!</span></span></div>
<b id="docs-internal-guid-90e42bfc-7c22-676b-be7d-2e8b0d3622f8" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Intense Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quick Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for thirty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for fifteen seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds standing, and then in an easy gear for two minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I recommend cooling down for 5-10 minutes in an easy gear.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your </span><a href="http://www.afitnurse.com/p/free-membership.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FREE Beachbody account</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!</span></span>

abs, beachbody, bike, bikini body, cardio, cycling workout, diet, exercise, fitness, fun workout, health and fitness, leg workout, quick workout, workout

How to Master a Cycling Workout

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio wo...

Posted by Alyssa Schomaker / Friday, May 22, 2015 / No comments / abs , beachbody , beachbody coach , body , clean treats , daily habits , diet , exercise , fitness , food , good habits

Daily Habits of Fit People

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Daily habits of fit people who like to jump." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lots of little ones that are called daily habits! Many of the daily habits of fit people come from the things that they love and make a priority. Start loving the same things and you’ll be on your way to creating daily habits that will keep you fit, healthy, and happy. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love exercise.</b> This doesn’t mean you have to love running or lifting weights, it means you should find something that you love that is also exercise. For some people, that is running or lifting weights. For others, it could be yoga, biking, hiking, etc. Fit people see opportunities for exercise in daily activities and are always challenging themselves. They will often choose to walk instead of hailing a cab, use the stairs instead of the elevator, and throw down a few extra push ups every once in awhile.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love food.</b> Fit people love the food they eat. They learn to appreciate their food as fuel and figure out the foods that will energize and satisfy them. Fit people LOVE breakfast and won’t skip meals. They make their own food so that they know what they are putting in their bodies. Fit people will most likely avoid sugar as part of their daily habits because of the way it makes their bodies feel. They also love to be creative by experimenting with healthy foods and spices.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love your body.</b> Fit people have healthy, daily habits because they love their body and want to treat it right. They listen to their body to learn when it’s time to eat, when it’s time exercise, and when it’s time to rest. They don’t wait for an occasion to start committing to health; they do it every day.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love treats.</b> Fit people love to treat themselves. They’ll find healthy ways to indulge in things that make them feel great. A massage, a dark chocolate snack, a new hot pink sports bra, there are so many fun and healthy ways to indulge! Sometimes, an extra long nap is just the ticket for a healthy afternoon. The daily habits of fit people absolutely involve finding ways to treat themselves.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Do you have any daily habits that have helped you with a healthier lifestyle? The </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody team</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> is always here to support each other, so share away! If you’d like to work on your daily habits and join the Beachbody team, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">let me know</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">!</span></span>

abs, beachbody, beachbody coach, body, clean treats, daily habits, diet, exercise, fitness, food, good habits

Daily Habits of Fit People

The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lo...

Posted by Alyssa Schomaker / Friday, May 15, 2015 / No comments / abs , beachbody , booty toning , exercise and fitness , exercises with resistance bands , fitness , leg workout , resistance band exercise , Summer , toning inner thighs , workout

Lower Body Exercises with Resistance Bands

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9HSO6sSWBpPftf6rMuyxnAsCBOmqgfWPlIsS45DbvuZ6GbDWijY0oHxBatOUKiulIXLXrzKElpw0eaQQi-jQumYN1R2mVyTBSv0bBVaSyEdZU0VO1IUkUxO2CknnYRnTjdicXtv2ZV-6u/s1600/resistance+bands+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="People doing exercises with resistance bands for the lower body." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9HSO6sSWBpPftf6rMuyxnAsCBOmqgfWPlIsS45DbvuZ6GbDWijY0oHxBatOUKiulIXLXrzKElpw0eaQQi-jQumYN1R2mVyTBSv0bBVaSyEdZU0VO1IUkUxO2CknnYRnTjdicXtv2ZV-6u/s1600/resistance+bands+BLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Lower body exercises with resistance bands are the way to get those nice legs that look killer in a pair of heels or running around barefoot in the sun. This specific workout will do wonders for the lower body! Try to do it once or twice a week with some cardio to get ready for bare leg season.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Squats (15). </b>Stand with feet shoulder-width apart and standing on the middle of the band. Grab the two ends of the band in each hand and hold them next to your shoulders with palms facing upward. Keep a good tension and squat down, then stand up and raise your arms over your head as high as possible. Bring your arms back down to shoulder height and repeat the move.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Forward Lifts (15 each leg). </b>Stand with feet slightly apart and band tied around both ankles with about six inches of the band in between each ankle. Put your hands on your hips and raise your right leg as high as you can, and then lower back down slowly. Alternate left and right leg for these exercises with resistance bands.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Ankle Pull (15 each leg).</b> Anchor the band to something sturdy and tie the other end to your right ankle. Lay down on your stomach with your legs extended. Make sure there is a good amount of tension in the band and slowly bend your right knee and pull your ankle towards your backside. Slowly lower back down. Do all 15 on the right leg, and then do 15 on the left leg.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Knee Drops (25). </b>Knee drop exercises with resistance bands start on your back with your knees bent so your feet are flat on the ground. Tie the band so it is in between your legs right above your knees with good tension. Slowly pull your knees apart as far as you can, then bring back together. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Lunge Steps (15 each side). </b>Stand with feet shoulder-width apart and band tied at the ankles. Put all your weight on your left foot and step your right foot out into a side lunge. Stand up and put all your weight on your right foot, then step out your left foot into a side lunge and repeat.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Back Kicks (15 each side).</b> Stand up straight in front of a wall with the band tied at the ankles. Stand on your right leg and extend your left leg behind you. Lift your left leg as high as you can, and then slowly lower back down. Repeat 15 lifts with the left leg and then switch to the right leg.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Jumping Jacks (50). </b>For cardio and leg exercises with resistance bands, tie the band between your ankles and perform jumping jacks.</span></span></div>
<span style="color: #444444;"><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">These lower body exercises with resistance bands provide a tough workout that’s really going to build muscle. It’s amazing what you can accomplish with just a resistance band! How have you been getting your legs ready for summer? </span></span>

abs, beachbody, booty toning, exercise and fitness, exercises with resistance bands, fitness, leg workout, resistance band exercise, Summer, toning inner thighs, workout

Lower Body Exercises with Resistance Bands

Lower body exercises with resistance bands are the way to get those nice legs that look killer in a pair of heels or running around bar...

Posted by Alyssa Schomaker / Monday, May 11, 2015 / No comments / abs , Alyssa schomaker , Beach body coaching , Beachbody coach success , beachbody coach training , Beachbody top coach , diet , fitness , freedom , life by design , registered nurse , Top Coach

Team Royal Republic: New Beachbody Coach Training

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<span style="font-weight: normal;"><span style="background-color: white; font-family: Verdana, sans-serif; font-size: small; line-height: 22.3999996185303px;">Excited to Open the Royal Republic Lady Boss Academy</span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: small; line-height: 22.3999996185303px;">: New Coach Training & I'm looking for women who are READY to make a change! </span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; line-height: 22.3999996185303px;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 22.3999996185303px;">Ever feel like you were MEANT for something greater... but haven't figured out what that looks like? I had this gut feeling that I was meant to do something amazing, but I got so caught up in a J-O-B that completely stressed me out...that I kinda stopped dreaming for awhile. </span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 22.3999996185303px;">I am so in love with this business- my mission is to share the opportunity that helped me create freedom in my life.</span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">With 2.5 years of experience under my belt, I am excited to share what I have learned and teach YOU how to build MASSIVE success with Beachbody —> which turns into MASSIVE freedom & the ability to bless others in your life.</span></div>
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">Beachbody has completely changed our lives.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">-- A 2014 Top Ten coach Superstar Diamond.</span></div>
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- We no longer live paycheck to paycheck.</span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- We can live where we want, travel, and pay huge vet bills without sweat</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span></div>
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 22.3999996185303px;">Who am I? Just a mother of three, registered nurse who wanted nothing more then to stay home with her babies and ditch the shift work. I was tired of putting on a bandaid with medications to treat illness and disease. I wanted nothing more then to prevent these horrible illnesses from every happening. Becoming a coach not only has allowed us to create a life of freedom but it helped me stay accountable to my fitness goals, build a team of AMAZING women & men, and help a ton of people in the process.</span></span></span><br />
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Royal Republic is made up of dreamers...but more importantly.... DOERS. From Registered nurses, to health care professionals, pet mommies, to new mommies, to professionals sick of the nine to five, we are a FAMILY of people who care about helping other people. </div>
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We are not afraid of putting in the hard work to set ourselves up to create a LIFE by DESIGN!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_xCIlrnLAV5qSFIi6RCinButotoVgWK8RWNU3ge6UgwWaBxox4NYo2eKTyZRJ6G4AL2ws9QXUzIvpUxYlbw2WS9Mcy8Kqsl7rmUBnvTKPJKQEPUIf-XZPtlogIqG9z6JTdILH07TNagx/s1600/1618710_10152681326360957_4876626145209137893_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_xCIlrnLAV5qSFIi6RCinButotoVgWK8RWNU3ge6UgwWaBxox4NYo2eKTyZRJ6G4AL2ws9QXUzIvpUxYlbw2WS9Mcy8Kqsl7rmUBnvTKPJKQEPUIf-XZPtlogIqG9z6JTdILH07TNagx/s400/1618710_10152681326360957_4876626145209137893_n.jpg" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">INCREDIBLE things can happen when you commit. I feel like it's my responsibility to share this blessing with others who were in my shoes and pay it forward. </span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">I didn't have business experience, training or the "know-how" before I got started... but I did have</span></div>
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- VISION</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- DRIVE</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- DETERMINATION</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- I was Coachable, willing to show up and learn</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- I was ready & motivated to make changes and create freedom for my future family</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- I was Excited to help, support & encourage others</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- I was Serious about wanting to create more income </span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">-- A DESIRE to DO MORE, BECOME MORE and EXPECT more of myself</span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">This business isn't for the QUALIFIED… its for those who are COACHABLE and not looking for a “Get RICH Quick Scheme!”</span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">It’s for the person who is willing to JUMP and build their wings on the way down!</span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">Your story may not exactly mirror mine, but I am looking to connect with women who can RELATE to me because I KNOW that I can lead them effectively (And it will be more fun for both of us!) </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWNmsu9ZeYLC1dHYesCTWJnxzsVkM2E1CsWmwrZIDMKoVdJ0TuHcCpqEKcYx48EMp_lMLwBXF0rFYf63eFib7Ygbhoqx4AEZZ7bcLh3DwrwwKb6ESjlhVjgTBAhEKb9oi7BcHacOauDnT/s1600/11149388_10206766148018009_1710230747934585710_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWNmsu9ZeYLC1dHYesCTWJnxzsVkM2E1CsWmwrZIDMKoVdJ0TuHcCpqEKcYx48EMp_lMLwBXF0rFYf63eFib7Ygbhoqx4AEZZ7bcLh3DwrwwKb6ESjlhVjgTBAhEKb9oi7BcHacOauDnT/s400/11149388_10206766148018009_1710230747934585710_n.jpg" width="400" /></span></a></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small;">If you….</span></span></div>
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">– KNOW you were meant for something greater…</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">– WANT to create independence & freedom for you & your family {or future family!} BUT also feel a calling to give back and help others!</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;">– COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!</span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">If you are reading this & you hear that little voice….and your gut is telling you to GO FOR IT…I want to hear from you! </span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">I am accepting applications for brand new 2015 LadyBoss Academy. </span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">If this is something you have been considering, or KNOW you were meant for more - let's team up and get started!! I CANNOT WAIT to help you build YOUR Destiny!!</span></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">In 2 years I have franchised myself 2 times and just last week the opportunity </span></div>
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If you have watched me over the last 27 months then you know that I am very </span></span></div>
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<span class="text_exposed_show" style="display: inline; font-weight: normal;"><span style="font-family: Verdana, sans-serif; font-size: small;">serious about my business and have no plans on slowing down.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">I am a 2014 TOP 10 ELITE COACH and a SUPERSTAR diamond coach.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">And for a VERY limited time you have the opportunity for join my team before </span><br />
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</span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">my third business is opened.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">So basically this means that I will be placed under you!!</span></div>
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</span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">A top ten coach placed under your business center.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">Do you how many people would die for this?</span></div>
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</span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">I wish I had a top ten coach under me.... that is for sure!</span></div>
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</span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">Volume= income BABY!!</span></div>
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</span> <span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">I will be doing a video tomorrow that explains this opportunity in more detail so </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">be sure to tune into my A Fit nurse page but, basically if you have ever even </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">considered for one small second on becoming a coach... THE TIME is NOW!!!</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">I even made a new team training site to make sure that YOU benefit from the </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">most from this golden opportunity because I want nothing more then to PAY </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">THIS FORWARD to other mama's like me.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">The clock is ticking so better get a move on. Once it is gone then it is gone til I </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">am able to franchise myself again.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;">I so wish that I could have joined with an opportunity like this!</span></div>
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<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">APPLY BELOW</span></span><br />
<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">Or... Email me at afitnurse@gmail.com</span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; line-height: 18px;"><i style="font-weight: normal;">((NOTE: Not accepting current coaches as this time. I would LOVE to help EVERY coach, but I have to be a bit picky about where I spend my time... otherwise I think my team and family would abandon me haha I appreciate your understanding! xo ))</i></span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><br style="background-color: white; font-family: Verdana, sans-serif; font-size: medium; font-weight: normal; line-height: 22.3999996185303px; text-align: start;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal; line-height: 18px;">Dream Big! Live Free!</span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: small; font-weight: normal;"><span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="line-height: 18px;"><br />
</span></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: xx-small; font-weight: normal; line-height: 22.3999996185303px; text-align: start;"><span style="line-height: 18px;">For more information on our team and training available check out my coach training site:</span></span></span><br />
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</span> <span style="line-height: 18px;">Access to the team site, 1:1 mentorship from a top 10 coach, weekly coach calls, and weekly team trainings are available. </span></span><br />
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</span> <span style="line-height: 18px;">What are you waiting for! The golden egg opportunity will close on May 26th.</span></span><br />
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abs, Alyssa schomaker, Beach body coaching, Beachbody coach success, beachbody coach training, Beachbody top coach, diet, fitness, freedom, life by design, registered nurse, Top Coach

Team Royal Republic: New Beachbody Coach Training

Excited to Open the Royal Republic Lady Boss Academy : New Coach Training & I'm looking for women who are READY to make a chang...

Posted by Alyssa Schomaker / Tuesday, April 28, 2015 / No comments / abs , beachbody , comfort zone , diet , fitness , habits , health , healthy lifestyle , life , lifestyle , nature , Team Beachbody , ways to change your life , wellness

Simple Ways to Change Your Life

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBcYr6w_wu0zw43BPP-RETdjwbXgLSJ2t7rm4DP91KdTIdTAsGd1sVX2fwu3zwXzg90Y99IYY5ijeoBAewy_3KSFUfHhAlX5WTRMPDN409oZIsfInc2nvetz5k9mlXE1x5LFukL_hHGUm/s1600/Simple_Ways_Change_Life.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ways to change your life with Alyssa at the beach." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBcYr6w_wu0zw43BPP-RETdjwbXgLSJ2t7rm4DP91KdTIdTAsGd1sVX2fwu3zwXzg90Y99IYY5ijeoBAewy_3KSFUfHhAlX5WTRMPDN409oZIsfInc2nvetz5k9mlXE1x5LFukL_hHGUm/s1600/Simple_Ways_Change_Life.png" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">There are several ways to change your life that appear to be simple, yet they can seem overwhelming to start. I think it’s best to decide on two key ways to change your life, and then implement them. Once they become habits, you can choose two more to start implementing. Soon, your life will be completely transformed! </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Simple Ways to Change Your Life </span></span></div>
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<div dir="ltr" style="line-height: 1.4890909715132319; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">One of the most important ways to change your life is to be willing to step outside of your comfort zone. Not only should you be willing, but you should be prepared for it at any time. It’s uncomfortable at first, but you just have to go for it! This is one of the greatest ways we learn lessons and grow as people.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">When you’re not stepping outside of your comfort zone to achieve great things, take a second to figure out your happy place and spend intentional time there. Your happy place should be somewhere you feel content and happy with life, a place to recharge and revive your body and soul. Maybe this is simply a nap, lounging at the beach, playing the piano, etc. It will be different for everybody!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">One of the most memorable ways to change your life is to join a team. My life has completely changed since joining the Beachbody team, and I am a happier person because of it! A team will motivate you, keep you accountable, inspire you, and be there for you when you need it most.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The other part of being on a team includes more ways to change your life. Not only do you benefit from the team, but you can help others, too! Helping others reach their fitness and health goals has had a profound effect on how my life has changed. It’s also an amazing way to surround yourself with positivity. You just can’t get me down when I’m surrounded by my amazing Beachbody team!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Working hard to make healthy, daily habits is another one of the super beneficial ways to change your life. Turn exercise into a daily habit, whether it’s going to the gym, doing a home video, or running up and down the stairs a few times. Take extra time each day to make sure you are eating whole foods that will benefit your body and your brain. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You can also take the time to enjoy nature as one of the ways to change your life. It’s incredible to look around and see the wonders of the earth you live on. It’s hard not to be positive and enjoy life when you are able to enjoy your surroundings and see the things that are possible in nature.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">If you’re interested in learning more about any of these ways to change your life, or in becoming part of the </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody team</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">, I would love to help! </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> to learn more about how you can start changing your life today!</span></span>

abs, beachbody, comfort zone, diet, fitness, habits, health, healthy lifestyle, life, lifestyle, nature, Team Beachbody, ways to change your life, wellness

Simple Ways to Change Your Life

There are several ways to change your life that appear to be simple, yet they can seem overwhelming to start. I think it’s best to de...

Posted by Alyssa Schomaker / Tuesday, April 21, 2015 / No comments / abs , beachbody , beachbody workouts , diet , exercise , exercise and fitness , fitness , fitness programs , health , resistance band exercise , Summer , summer exercise , swimsuit

Get Lean With Resistance Band Exercise

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJFqgrTVT9RsUzgPHjRBkas0Be3MlL8ZFGzs1r0XvWILwk2ZF73RFEv0k4OAlHi5Ib1O79r_bVh-CUR-olh_OQcABFkyPlU6RJXAzEreecxkWDV0dRUPOzzkP_phD7NHArEblOEJTDsi3/s1600/resistance_bands.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Resistance band exercises with pink bands." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJFqgrTVT9RsUzgPHjRBkas0Be3MlL8ZFGzs1r0XvWILwk2ZF73RFEv0k4OAlHi5Ib1O79r_bVh-CUR-olh_OQcABFkyPlU6RJXAzEreecxkWDV0dRUPOzzkP_phD7NHArEblOEJTDsi3/s1600/resistance_bands.png" title="" /></a></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Resistance band exercise is a super effective way to get those long, lean muscles. The resistance causes your muscles to squeeze tight, so you can get a great workout from simple resistance band exercise. Resistance bands come in a variety of sizes and lengths. Shorter, thicker bands are more difficult for the muscles and should be used for those who have some experience with resistance band exercise. If you are a beginner, I suggest a </span><a href="http://www.beachbody.com/product/fitness_gear/bands_balls_weights/complete_kit.do" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">full set of resistance bands</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and working your way up from the less resistant to the more resistant as you continue to do resistance band exercise.</span></span></div>
<b id="docs-internal-guid-530b9240-c8e4-7606-7f45-7a2a461d0f5b" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>5 Resistance Band Exercise Moves</b></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Stand with feet shoulder-width apart and feet standing on the middle of the band. Hold one handle in each hand with palms facing out in front of you and arms at your sides. Perform a biceps curl by pulling your palms to your shoulders. Then, slowly lower back down. Repeat 15 times.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Center the band over a sturdy chair and sit on it. With one hand in each handle, bring your hands to just above your shoulders with your palms facing upward. Press your hands straight up until your arms are fully extended, keeping your palms facing up. Then, lower back down. Repeat 12 times.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Stand with feet shoulder-width apart and feet on the middle of the band. Grab the handles and hold them just below stomach level with palms facing each other. Pull the band up to shoulder level with arms slightly bent. Then, slowly lower back down. Repeat 12 times.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Sit in a pike shape, with your feet straight out in front of you and chest straight up. Place the center of the band around the bottom of your feet. Extend your arms in front of you and grab the handles with palms facing each other. Pull the handles to your stomach while trying to squeeze your shoulder blades together. Slowly return to arms extended. Repeat 15 times.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Wrap the band around a pole or something very sturdy. Put your back to the pole and grab a handle with each hand. Step forward until the band is taught. Keep your elbows up, and palms facing down and start with your hands at chest height. Press the band straight out in front of you until your arms are straight, then return to hands next to the chest. Repeat 15 times.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Get ready for summer with resistance band exercise for your upper body. It’s a great way to get lean muscles that look defined and toned when rocking your summer dresses, swimsuits, and tank tops. I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">chat with you</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> if you need any other inspiration for your beach body goals! </span></span>

abs, beachbody, beachbody workouts, diet, exercise, exercise and fitness, fitness, fitness programs, health, resistance band exercise, Summer, summer exercise, swimsuit

Get Lean With Resistance Band Exercise

Resistance band exercise is a super effective way to get those long, lean muscles. The resistance causes your muscles to squeeze tight,...

Posted by Alyssa Schomaker / Sunday, April 19, 2015 / No comments / abs , Alyssa schomaker , beachbody , BeachBody Business , coaching , diet , fitness , health , nutrition , Royal Republic , Team Beachbody , training

BeachBody success story: 2014 Top ten coach

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How does someone like me a mom of three kids, no business background, social media experience become  of the most successful coaches In the entire network out of 290,000 coaches? </div>
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I was working as a nurse, finishing my masters, and my youngest was 9 months old. </div>
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I am completely average, hot mess most of the time and took a normal life to extraordinary. </div>
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Well I saw a post on facebook and thought it look like something I would like to do. </div>
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I wanted to promote health instead of covering up ailments with bandages and medications. I knew nothing about helping others build a business. All I wanted to do was create incredible challenge groups that improved health and wellness.</div>
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I started to dream, saw others before me create incredible life changing success and went all in. Like jumped in with both feet.</div>
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Want to know more about what I do? How I am home with my three kids, Travel the world, give freely to others, created a 5 figure WEEKLY income from home in 2 years?</div>
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You can totally do it too. Anyone can. You just have to believe in yourself and be dedicated to helping other people..join my 5 day glimpse into coaching. It into totally Free, and an opportunity for you to get a sneak peek into the opportunity that has forever changed our lives. </div>
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Email me at Afitnurse@gmail.com to check this out!!</div>
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abs, Alyssa schomaker, beachbody, BeachBody Business, coaching, diet, fitness, health, nutrition, Royal Republic, Team Beachbody, training

BeachBody success story: 2014 Top ten coach

How does someone like me a mom of three kids, no business background, social media experience become of the most successful coaches In the...

Posted by Alyssa Schomaker / Friday, April 10, 2015 / No comments / abs , breakfast , breakfast benefits , diet , fiber , fitness , health , healthy breakfast , nutrition , Protein , vitamins , water

Power Breakfast: Energy For Your Morning

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Power breakfast with protein, vitamins, and fiber." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" title="Power breakfast with berries." /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!</span></span></div>
<b id="docs-internal-guid-2416a714-9076-df9c-5b3b-5de895e2c917" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Protein</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Fiber</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Vitamins</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Sugar</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Hydrate</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Caffeine</span></b></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using </span><a href="http://www.shakeology.com/?tracking=BB_SHAKEOLOGY" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this </span><a href="http://www.afitnurse.com/2013/03/chocolate-covered-banana-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Covered Banana Oatmeal</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Another great dish that is super filling, and a big hit with the fam, is this </span><a href="http://www.afitnurse.com/2014/08/ham-n-quinoa-hash-with-baked-eggs.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ham ‘N Quinoa Hash With Baked Eggs</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Yum!</span></span></div>
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abs, breakfast, breakfast benefits, diet, fiber, fitness, health, healthy breakfast, nutrition, Protein, vitamins, water

Power Breakfast: Energy For Your Morning

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the ...

Posted by Alyssa Schomaker / Wednesday, June 24, 2015 / No comments / abs , daily workouts , diet , fitness , fitness goals , Fitness motivation , fitness routine , goal setting , health and fitness , healthier life , inspiration , Motivation , workout , workout tips

Workout Log Tips To Get You Started

Posted by Alyssa Schomaker / Saturday, June 6, 2015 / No comments / abs , arm strength , beachbody , diet , exercise , fitness , fitness journey , fun workout , great arm workouts , health , health and fitness , home workouts , strength , Summer

Toned Arms Exercises

Posted by Alyssa Schomaker / Tuesday, May 26, 2015 / No comments / abs , beachbody , bike , bikini body , cardio , cycling workout , diet , exercise , fitness , fun workout , health and fitness , leg workout , quick workout , workout

How to Master a Cycling Workout

Posted by Alyssa Schomaker / Friday, May 22, 2015 / No comments / abs , beachbody , beachbody coach , body , clean treats , daily habits , diet , exercise , fitness , food , good habits

Daily Habits of Fit People

Posted by Alyssa Schomaker / Friday, May 15, 2015 / No comments / abs , beachbody , booty toning , exercise and fitness , exercises with resistance bands , fitness , leg workout , resistance band exercise , Summer , toning inner thighs , workout

Lower Body Exercises with Resistance Bands

Posted by Alyssa Schomaker / Monday, May 11, 2015 / No comments / abs , Alyssa schomaker , Beach body coaching , Beachbody coach success , beachbody coach training , Beachbody top coach , diet , fitness , freedom , life by design , registered nurse , Top Coach

Team Royal Republic: New Beachbody Coach Training

Posted by Alyssa Schomaker / Tuesday, April 28, 2015 / No comments / abs , beachbody , comfort zone , diet , fitness , habits , health , healthy lifestyle , life , lifestyle , nature , Team Beachbody , ways to change your life , wellness

Simple Ways to Change Your Life

Posted by Alyssa Schomaker / Tuesday, April 21, 2015 / No comments / abs , beachbody , beachbody workouts , diet , exercise , exercise and fitness , fitness , fitness programs , health , resistance band exercise , Summer , summer exercise , swimsuit

Get Lean With Resistance Band Exercise

Posted by Alyssa Schomaker / Sunday, April 19, 2015 / No comments / abs , Alyssa schomaker , beachbody , BeachBody Business , coaching , diet , fitness , health , nutrition , Royal Republic , Team Beachbody , training

BeachBody success story: 2014 Top ten coach

Posted by Alyssa Schomaker / Friday, April 10, 2015 / No comments / abs , breakfast , breakfast benefits , diet , fiber , fitness , health , healthy breakfast , nutrition , Protein , vitamins , water

Power Breakfast: Energy For Your Morning

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