A Fit Nurse: abs

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Posted by Alyssa Schomaker / Monday, March 23, 2015 / No comments / abs , benefits of vegetables , diet , eating habits , fitness , habits , healthy , healthy choice , healthy eating , nutrition , organic , Recipes , vegetables

The Superpowers of Healthy Greens

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5cVEGZSMkRftLncmwkTRnJInWGPqyTf7_7fvctSFsRWlvAVEXVQqMt9WlAQyrQM81E9b7XDVzPd673zhVkF4X3mtr-Tl8p6Pu-8ZJx_TE9bq-iTckUde6lavYukmwedHoDrJu-D_c7Wa/s1600/Healthy_Greens.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy greens including asparagus, cucumber and green pepper. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5cVEGZSMkRftLncmwkTRnJInWGPqyTf7_7fvctSFsRWlvAVEXVQqMt9WlAQyrQM81E9b7XDVzPd673zhVkF4X3mtr-Tl8p6Pu-8ZJx_TE9bq-iTckUde6lavYukmwedHoDrJu-D_c7Wa/s1600/Healthy_Greens.png" title="Healthy greens." /></a></div>
<span style="color: #666666; font-family: Verdana, sans-serif;">Healthy greens are a great way to add a burst of nutrition to your daily eating habits. There is an array of health benefits if you are eating them regularly. Plus, there are so many types of healthy greens that it’s easy to add a quick and delicious side dish to any meal. Or, you can make a full meal using healthy greens as the primary ingredient. <br /><br /><b>Immune System</b><br /><br />Healthy greens offer a bunch of vitamins and minerals, which help boost your immune system. Vitamins A, C, and E are found in most healthy greens and add extra nutrition to any snack or meal. The antioxidants found in healthy greens are a great way to maintain and protect your health. Phytonutrients are unique to healthy greens and offer an extra bit of healing of power to fight off illness and protect your immune system.<br /><br /><b>Weight Control</b><br /><br />Because most healthy greens are low in calories, you can eat a lot of them without worrying about excessive weight gain. Most healthy greens have a high amount of fiber in them, which will keep you full and satisfied. Using healthy greens for a large portion of your meal also decreases glucose intake. Fresh, healthy greens don’t contain the sugar that is in processed foods, so it does not raise your blood glucose level or include excess sugar that can turn into fat. Plus, healthy greens contain water so they can help keep you hydrated all day long.<br /><br /><b>Improved Moods</b><br /><br />Healthy greens have so many healing and preventative properties that they can help improve mood swings. They also promote lower cholesterol and blood pressure. Plus, the fiber in healthy greens helps control sugar-induced mood swings by slowing down the absorption of carbohydrates into your bloodstream after you’re done eating. <br /><br />Some of my favorite ways to eat healthy greens are in a tasty spinach salad, with a side of roasted, spiced broccoli, or munching on fresh green peppers as a snack. But there are SO many options. I can easily switch up the type of healthy greens I’m eating, or the way I prepare them. Time to get creative! </span>

abs, benefits of vegetables, diet, eating habits, fitness, habits, healthy, healthy choice, healthy eating, nutrition, organic, Recipes, vegetables

The Superpowers of Healthy Greens

Healthy greens are a great way to add a burst of nutrition to your daily eating habits. There is an array of health benefits if you are ea...

Posted by Alyssa Schomaker / Friday, March 20, 2015 / No comments / abs , cost , diet , exercise , exercise accessories , fitness , health , relaxation , size , style , substainability , texture , thickness , Yoga , yoga mat

The Best Yoga Mat For Your Practice

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6V7dd075nj4RasR6VA5HEOlsXWoOzdcAbOfcrJ6Lyd729AIrZJVCv4mJ_gMqAP6nC-U6zQyOiLnk9jHzuKQ0-t903gTXNUbMPfx4b7R4jfG6z82ZULA3q_2kef32BCi9dTGIz-E7C4LS_/s1600/yoga_mats.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A stack of the best yoga mats." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6V7dd075nj4RasR6VA5HEOlsXWoOzdcAbOfcrJ6Lyd729AIrZJVCv4mJ_gMqAP6nC-U6zQyOiLnk9jHzuKQ0-t903gTXNUbMPfx4b7R4jfG6z82ZULA3q_2kef32BCi9dTGIz-E7C4LS_/s1600/yoga_mats.png" title="yoga mats" /></a></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">When it comes to finding the best yoga mat, there are a few factors to consider. You’ll want a mat that works best with the type of yoga you practice the most. So, don’t just go out and buy the one with the cheapest price tag or prettiest design on it. Think about the following characteristics, before you start your search for the best yoga mat.</span></div>
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<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Considerations For The Best Yoga Mat For Your Practice:</span></h4>
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<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">Thickness</span></h4>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">To figure out the ideal yoga mat thickness for your practice think about where you will be using your yoga mat. You’ll want something with a little bit of cushion if you will be using it on hard floors. However, if the mat is too thick, it could be difficult to balance on. Will you be traveling with your yoga mat? You’ll want to make sure it’s an appropriate thickness, so you can roll it up easily and carry it around. </span></div>
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<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">Texture</span></h4>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">The importance of texture isn’t just the way it feels underneath your toes. You’ll want some great traction, so you don’t slip and slide around. Do your hands and feet get very sweaty? Do you take hot yoga? If so, you’ll want extra traction. However, the best yoga mat for you won't feel rough or uncomfortable underneath your feet. If you do a lighter yoga or don’t sweat very much, you may not need as much traction. You can also consider getting a yoga mat towel to put on top of your mat, which allows for extra traction with a different texture.</span></div>
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<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">Sustainability and Cost</span></h4>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">To purchase the best yoga mat for the environment, look at what materials make up the mat. It’s best if you can find one made of PVC-free materials or a mat derived from a natural plant base. That will typically cost a little more, but we think being an eco-friendly consumer justifies the higher price.</span></div>
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<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">Size and Style</span></h4>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">There are standard yoga mat sizes, but you can also find custom sizes as well. To find the best yoga mat for you, consider how long and wide you would like the yoga mat to be. Are you taller? A longer yoga mat will be perfect! Do you perform exercises and stretches that require a wider mat? Find one with wider dimensions. There are also some mats with pretty decorations and borders. You’ll have to decide how important this is to you and determine the best yoga mat to fit your size, traction, and style needs.</span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; color: #666666; 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;">If you’re going to use your yoga mat a lot, be sure to put some thought behind selecting the best yoga mat. Do your research, do the touch test, and read reviews online before you buy. The best yoga mat for you will be one that ensures a healthy yoga practice, a workout that focuses on breathing and moving fluidly through the poses.</span></div>
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abs, cost, diet, exercise, exercise accessories, fitness, health, relaxation, size, style, substainability, texture, thickness, Yoga, yoga mat

The Best Yoga Mat For Your Practice

When it comes to finding the best yoga mat, there are a few factors to consider. You’ll want a mat that works best with the type of yoga ...

Posted by Alyssa Schomaker / Tuesday, February 10, 2015 / No comments / abs , Alyssa schomaker , dice , diet , exercise , family , fitness , fun , game , health , nutrition , workout game

The Dice Workout Game

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkdboapSJy7kNnVuZiLEceu9DsEXQBnwNJ4GzgRqaJWGFCyDw4ViH2jPAJUriqU_V6xwBenRKWvDjGxMyScEj6ATbu7QNDbAZLqt4HAI3kXfC2esRzWgktZ5ZX8BZkbprfGF56KkSPJ4Z/s1600/dice_workout_game.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="two dice ready for the dice workout game. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkdboapSJy7kNnVuZiLEceu9DsEXQBnwNJ4GzgRqaJWGFCyDw4ViH2jPAJUriqU_V6xwBenRKWvDjGxMyScEj6ATbu7QNDbAZLqt4HAI3kXfC2esRzWgktZ5ZX8BZkbprfGF56KkSPJ4Z/s1600/dice_workout_game.png" title="Dice workout game" /></a></div>
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<span style="background-color: transparent; color: black; 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;">I</span><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;">’ve got a great way to add some variety into your fitness, a dice workout game! Read the directions below and then add your own rules to make working out a fun experience for the whole family. </span></span></div>
<b id="docs-internal-guid-2d0a0b6b-7f6d-e5d4-eaf5-1d00dbb6a455" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<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;">The Dice Workout Game</span></span></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;">Materials: </span></span></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;">Two die, a piece of paper and a writing utensil.</span></span></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;">Directions:</span></span></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;">Number the paper 1-6 and write down a workout move for each number. You can do this on your own or have the kids help you out.</span></span></div>
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<span style="color: #444444;"><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;"><br class="kix-line-break" /></span><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;">Example: </span></span></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;">1. push up </span></span></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;">2. sit up </span></span></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;">3. squat jump </span></span></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;">4. burpee </span></span></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;">5. leg lift</span></span></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;">6. tricep push up</span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<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;">To start the dice workout game, roll the first dice to determine which move you will do. So, with my list, if I roll a three, I do squat jumps; if I roll a five, I do leg lifts.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444;"><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-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;">Then, roll the second dice to determine how many you do. I like to add a one in front of the number I roll so I never do less than 11 of any move. If you are super strong, you can add a zero to the end of each number to really get in shape! </span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<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;">I recommend committing to 10 rolls each time you play the dice workout game, but it depends on how much time you have. There are also tons of options for the dice workout game. Like if you want a wider selection of moves, use two die and have numbers 2 - 12 labeled with moves. You could also roll two die to determine numbers if you want to make them a little higher.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444;"><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-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;">I love this as a great way for the kids to learn about the importance of fitness while having some fun. I like to incorporate extra little rules into the dice workout game with the kids. This makes it even more fun, like if someone rolls doubles, they get to choose any move they want. Or, for the little ones who are learning math, give a small prize to the one who can add the amount of the two die together in their head first.   </span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<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;">Fitness is fun! The dice workout game is a simple way to incorporate at-home workouts for you and your family. Can you think of any other special rules or things to add to the dice workout game? </span></span></div>
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abs, Alyssa schomaker, dice, diet, exercise, family, fitness, fun, game, health, nutrition, workout game

The Dice Workout Game

I ’ve got a great way to add some variety into your fitness, a dice workout game! Read the directions below and then add your own rules t...

Posted by Alyssa Schomaker / Friday, February 6, 2015 / No comments / abs , bulgur , cooking , fitness , food , food tips , health , meal , meal tips , nutrition , real foods , spaghetti squash , spices , Tips by Alyssa Schomaker , variety in foods , vegetables

Using Different Foods to Change Up Your Meals

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEv6CthbjThPiqQ_aiItxo0SZGBlFPUYFxnRLr7IEQ4_6SSXyrgD8y9MDQ_xgZf1Kw-frUc-HutQAnDjKbzyGmYZLkGk9w63bRcemhE1gtWsLP-qmTdI6dxGj0pOLYxC_Msee6Bwk9Pchv/s1600/different_foods.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A collage of different foods and spices. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEv6CthbjThPiqQ_aiItxo0SZGBlFPUYFxnRLr7IEQ4_6SSXyrgD8y9MDQ_xgZf1Kw-frUc-HutQAnDjKbzyGmYZLkGk9w63bRcemhE1gtWsLP-qmTdI6dxGj0pOLYxC_Msee6Bwk9Pchv/s1600/different_foods.png" title="different foods" /></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;">I love food! I love that there are so many different foods with unique flavors and I love them even more since I’ve dedicated myself to a healthy lifestyle. Eating healthy can sometimes leave us in a rut, eating the same things over and over, but it doesn’t have to be like that! I’ve got a few different foods I like to add to the meal plan when I start to feel repetitive with my eating habits. I’m sure you have felt this way before too, so I’m going to share some different foods and options that you could try.</span></span></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;">Spaghetti Squash. Okay, the reason I love using spaghetti squash when I need to incorporate different foods is because of all the options for sauces! You can make a tasty pesto when you want a savory dish, or add a brown sugar and cinnamon glaze for a sweet treat. </span></span></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;">Bulgur. Bulgur is a wheat grain that is high in fiber and low in fat and calories. It’s great to use in place of different foods like rice or couscous. You can add spices to it, pair it with a stir fry or find a tabouli salad recipe to enjoy. </span></span></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;">Spice it up! Experiment! Spices really add flavor to different foods. Experiment with a few different spice combinations, like cinnamon and sage or chili powder and lemon peel. Peruse the internet to find the most interesting combinations and give them a try.</span></span></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;">Ethnic Foods. Visit a few restaurants or grocery stores that feature ethnic foods, they are sure to have some great flavors! Go find a cool Thai restaurant or an Indian restaurant and see what they have to offer. If you like something, experiment with recipes at home to duplicate the flavor.  </span></span></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;">Splurge. Okay, this isn’t actually a specific food, but it helps change up the different foods you eat. Splurge on something that is healthy and delicious, like a nice lobster dinner. You can go out, or prepare the lobster yourself if you’re feeling extra motivated. </span></span></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;">Combinations. Think about things you really love and how you can incorporate them into different foods. For example, when the kids are feeling bored with their lunches, I’ll pop in something like an apple, peanut butter sandwich or wrap a pancake around some fruit to give them a healthy change in their meal. Or, just change the shape, try spiraling some carrots into noodles for a stir fry or soup. </span></span></div>
<span style="color: #444444;"><span id="docs-internal-guid-00b30220-5a32-23f7-f9b7-5018f93f0399"></span></span><br />
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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;">So, which different foods are you going to incorporate into your meal plans this week? Let me know what interesting foods are your favorite! </span></span></div>

abs, bulgur, cooking, fitness, food, food tips, health, meal, meal tips, nutrition, real foods, spaghetti squash, spices, Tips by Alyssa Schomaker, variety in foods, vegetables

Using Different Foods to Change Up Your Meals

I love food! I love that there are so many different foods with unique flavors and I love them even more since I’ve dedicated myself to a...

Posted by Alyssa Schomaker / Friday, January 30, 2015 / No comments / abs , Alyssa schomaker , cardio , exercise , exercise and fitness , fitness , good posture , health benefits , posture , workout

Follow Up: Good Posture Exercises For Extra Health Benefits

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Good posture exercises like planks can help build core strength. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" title="Good posture exercises" /></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;">It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about how awesome good posture is, but not tell you how you can help it. So, here are a few exercises to try for encouraging and maintaining a healthy posture. </span></span></div>
<b id="docs-internal-guid-a8639a0b-0924-68cf-1af7-7bbda75521cf" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
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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;">Good Posture Exercises:</span></span></h4>
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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;">Shoulder Rolls. Standing straight up, roll both shoulders forwards, up, backwards and down in circular motions. Good posture exercises like this one help you one open your chest and keep your shoulders back for a nice, tall, open stance.</span></span></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;">Neck Stretch. Good posture exercises increase your range of motion and allow the muscles to relax. Stretching your neck is really great because you can usually feel the stretch all the way down the spine. Stand straight up with shoulders back and drop your chin to your chest as far as you can, relaxing as you drop. Hold for ten seconds, then bring chin all the way back up to tilt the head back just barely. Return to neutral, then drop the right ear to the right shoulder. Come back to neutral and drop left ear to left shoulder. I like to repeat this one 2-3 times, depending on how awesome the stretch feels. </span></span></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;">Round Open On Knees. Many yoga poses are intended as good posture exercises. If you do yoga, this exercise will be familiar. Get down on all fours, then open the chest, arch the back and press your chin to the air. Slowly switch to a rounded back pushed high with chin down and bum tucked under. Practice big, deep breaths and smooth movement while you do this exercise.</span></span></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;">Strengthen Core. Exercises that strengthen the abs are also good posture exercises because the abs support the spine and allow you to stand tall. I recommend doing lots of sit ups and plank holds. :)</span></span></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;">Strengthen Back. Since strong abs are good for posture, the back muscles need to be strong too. Back muscles support the back and balance out the strength of the abs. Kneel on all fours, reach right arm straight out in front and left leg straight out behind and hold for 10 seconds. Switch and hold with left arm and right leg. This is great for both strengthening and stretching the back, two in one!</span></span></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;">These good posture exercises are great to help maintain healthy, normal posture. If you experience any extraordinary pain during any of these good posture exercises, go see a professional. If you think you might have a very specific posture issue, a chiropractor or doctor can help determine what exercises are best to help correct your posture. I hope you are able to enjoy all the benefits of healthy posture with these basic exercises!</span></span></div>
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abs, Alyssa schomaker, cardio, exercise, exercise and fitness, fitness, good posture, health benefits, posture, workout

Follow Up: Good Posture Exercises For Extra Health Benefits

It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about...

Posted by Alyssa Schomaker / Tuesday, January 13, 2015 / No comments / abs , Alyssa schomaker , booty toning , cardio , exercise , fitness , leg workout , swimsuit season , toning

Bum Toning Exercises To Lift and Tighten

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" imageanchor="1"><img alt="Woman practicing bum toning exercises. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" title="Bum toning " /></a></div>
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<span style="background-color: transparent; color: #666666; 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;">So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises. But I say, it’s the perfect time get fit and get your booty ready for bikini season! Here are some great exercises to start doing NOW to look great when swimsuit season comes back around.</span></div>
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<span style="background-color: transparent; color: #666666; 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;">Bum Toning Exercises</span></h4>
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<span style="color: #666666;"><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;"><b>Hip Lifts</b></span><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;"> - Lie on your back with your arms by your sides, knees tucked with feet on the floor. Lift hips up to the ceiling until flat, hold for 5 seconds squeezing the booty and hamstrings, then lower back down. For more intense bum toning exercises, keep knees together but extend one leg straight out in front of you while doing the same move.</span></span></div>
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<span style="color: #666666;"><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;"><br class="kix-line-break" /></span><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;"><b>Toe Touches</b></span><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;"> - Lay down on your back with arms by your sides and knees tucked up. Lift both feet off the floor so there is a line straight up from your butt to your knee. Alternate tapping toes quietly on the floor for two minutes for great bum toning exercises. Put on ankle weights to add even more punch to this exercise.</span></span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Leg And Heel Raises</b> - Stand with feet shoulder-width apart and good posture. Engage the glutes, thighs, and core as you lift and bend your right leg off the ground as high as you can. Keep your right knee up and raise your left heel up and down 5 times. Repeat on opposite side. These bum toning exercises can be difficult, so if it’s too much right away, gently rest your hand on a chair or counter for balance.</span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Squat Extensions </b>-  These bum toning exercises are a modification of the good ol’ squat. Start standing with your feet shoulder-width apart. Squat down as far as you can with chest up and back straight. As you stand back up, kick one leg out in front of you, then slowly bring back to the floor as you stand straight up. Repeat on other side.</span></div>
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<span style="color: #666666;"><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;"><b>Reverse Leg Lifts </b></span><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;">- Lay down on your stomach on a bench or table, with legs hanging off from the hips down. Squeeze stomach, butt and back as you lift legs as high as you can, then lower slowly down. For a bum toning exercise that really burns, hold your legs at the top for 5 seconds before lowering back down. </span></span></div>
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<span style="color: #666666;"><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;"><b>Chair Marches </b></span><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;">- Stand with feet shoulder width apart, facing a bench or strong chair. Lift and bend right knee until it is hip height, then place foot on bench in front. Stand up on right leg on bench, squeeze glutes, then lower back down to both feet on the floor. Repeat on other leg.  </span></span></div>
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<span style="background-color: transparent; color: #666666; 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;">Do these bum toning exercises regularly to lift and tighten your booty so you look great in that bikini and sunshine. You will thank yourself later for what you put into it TODAY!  </span></div>
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abs, Alyssa schomaker, booty toning, cardio, exercise, fitness, leg workout, swimsuit season, toning

Bum Toning Exercises To Lift and Tighten

So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises...

Posted by Alyssa Schomaker / Friday, January 9, 2015 / No comments / abs , diet , fitness , habits , health , healthy habits , lifestyle , nutrition , Recipes , Tips , vegetables , veggies , winter , Winter foods

7 Winter Foods to Eat More of This Season

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Collage of winter foods including root veggies. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" title="Winter foods" /></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: #666666;">The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, this can turn into eating lots of fried, high carb and high sugar foods that offer temporary relief. It’s difficult to notice the unhealthy habits until the pounds start stacking up and energy starts to decrease. Well, I’ve made a list of winter foods I like to eat, that make me feel happy and full yet are still healthy so I can stay fit and active. Start incorporating them into your meal planning for a healthy, satisfied winter!</span></span></div>
<b id="docs-internal-guid-8ea59118-df12-e03a-17b1-f2f34e79adac" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; 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: #666666;">5 Winter Foods to Eat More of:</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: #666666;"><b>Winter Squash -</b> At the top of my favorite winter foods list is winter squash, so delicious! There are a variety of squash in the winter family, including butternut, acorn, and spaghetti. Squash are full of vitamins, particularly A and C, but are low in calories so you can enjoy the goodness guilt-free! I love cooking squash and eating it warm with a few spices, or adding a fresh basil pesto to spaghetti squash for a healthy version of pasta. SO good!!!</span></span></div>
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<span style="color: #666666;"><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;"><b>Root Vegetables - </b></span><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;">Another group of winter foods that I can’t get enough of is plant roots. These are vegetables that are the root of the plant, so they are pulled from underground. The most common root vegetables are carrots, parsnips, radishes, sweet potatoes and yams. They are chock full of vitamins and nutrients, not to the mention the amazing flavor! A mixed root vegetable medley is the perfect side dish for any meal, just bake with butter and spices and you’ve got one of the best side dishes made from healthy winter foods! </span><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;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><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;"><b>Pomegranates - </b></span><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;">Okay, let’s talk about a winter delight that doesn’t need to be warm to be enjoyed, the pomegranate! This is one of those winter foods that is bursting with antioxidants and is a great dessert or snack option. I love opening up a pomegranate and eating it as a movie snack, it’s a huge upgrade from milk duds :) Oh, and did I mention </span><a href="http://www.afitnurse.com/search/label/Winter%20Salad" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">winter salad</span></a><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></span></div>
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<span style="color: #666666;"><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;"><b>Oatmeal - </b></span><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;">One of the reasons I love oatmeal so much is because it’s one of the most versatile winter foods. There are so many delicious ways to enjoy oatmeal, from savory to sweet, like this </span><a href="http://www.afitnurse.com/2013/10/almond-joy-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">almond joy oatmeal</span></a><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;">; doesn’t get much tastier than that! It is one of the best breakfast options because it’s full of fiber and vitamins, plus there’s even some protein in there to keep you full and satisfied until your next snack or meal.</span><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;"><br class="kix-line-break" /></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: #666666;"><b>Honey - </b>Well, I suppose this isn’t necessarily one of the winter foods you would enjoy on it’s own (unless you really love it) but honey is a great way to add some sweetness to your winter foods to satisfy that sweet tooth. Drizzle it over some yogurt for a sweet afternoon snack, or put it in your tea or coffee to sweeten up your morning or evening beverage. </span></span></div>
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<span style="color: #666666;"><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;"><b>Homemade Soups and Stews - </b></span><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;">The great thing about soups and stews are that you can add as little or as much to them as you want. Make a light veggie soup for a great side dish or add some ingredients like lentils and chicken for a hearty main course. Winter foods are the best when you can customize them to what you feel like eating that day!</span><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;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><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;"><b>Eggs -</b></span><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;"> The staple breakfast ingredient is also in my favorites for winter foods. Okay, so I obviously love winter foods that are versatile and eggs are something you can enjoy in a variety of ways. A nice omelet can be as simple or extravagant as you would like, or a hard boiled egg can top a nice salad. Eggs can be whisked, scrambled, and added to a delicious sweet potato hash or served with bacon. Try these </span><a href="http://www.afitnurse.com/2013/01/line-muffin-tin-with-slices-of-ham.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">egg and ham breakfast cups</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><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;">for a quick on-the-go option.</span><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;"><br class="kix-line-break" /></span></span></div>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Don’t let fried foods and sugar dipped treats entice you too much this winter. Instead, try incorporating these winter foods into your daily meal plan for delicious and nutritious dishes that are sure to please your stomach and help you stay healthy and fit this winter! </span></span>

abs, diet, fitness, habits, health, healthy habits, lifestyle, nutrition, Recipes, Tips, vegetables, veggies, winter, Winter foods

7 Winter Foods to Eat More of This Season

The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, thi...

Posted by Alyssa Schomaker / Monday, January 5, 2015 / No comments / abs , Accountability , bikini competition , clean eating , fitness , health , max interval 30 meal plan , Max interval 30 results , meal plan for Bikini competition , Support , top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

<span style="font-family: Verdana, sans-serif;">It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fatigue. I am taking it slow and controlled this time around. As many of you know, I am a Beachbody coach and will be using the Insanity Max 30 for my morning cardio. I am not a fan of cardio. But, I love this program. It is my soul mate workout and I am already seeing changes in my body from being on the program for one week.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" title="" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">I will not be following the Insanity Max interval 30 meal plan as I am following my plan was given to me by my bikini comp coach.</span><br />
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</span> <span style="font-family: Verdana, sans-serif;">Currently this is what my diet looks like. Remember that this diet was designed for me and my body. I like to share with you so you can see my plan still includes all of the food groups. It was designed around specific macronutrients for my body and each food has a specific reason that it is being incorporated.</span><br />
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Drink 1 gallon water minimum</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Eat every 3 hours</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 1: 3 egg whites with 1 cup peppers, ½ cup plain cheerios, 3oz grapefruit</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 2: 3oz chicken breast, 3oz basmati rice, ½ cup green beans.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 3: 3oz chicken breast, 1 cup romaine lettuce, with 1tbsp oil and 1tbsp vinegar. </span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 4: 1 scoop protein shake, 1 medium apple.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 5: 3.2oz ground turkey 93/7, with 2oz lime, 1oz avocado, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">Meal 6: 3 egg whites, 1 whole egg, 0r 3oz sirloin steak, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">My training schedule looks like this for Insanity Max 30 this week:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Week 1</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Cardio Challenge</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Tuesday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Wednesday: Sweat Intervals</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Thursday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Friday: Friday Fight: Round 1</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Saturday: Rest or Pulse</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Sunday: No Workout</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">My training schedule looks like this:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Legs</span></div>
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<span style="font-family: Verdana, sans-serif;">Tuesday: Shoulders</span></div>
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<span style="font-family: Verdana, sans-serif;">Wednesday: Chest</span></div>
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<span style="font-family: Verdana, sans-serif;">Thursday: Back</span></div>
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<span style="font-family: Verdana, sans-serif;">Friday: Hamstrings/ glutes</span></div>
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<span style="font-family: Verdana, sans-serif;">Saturday: Biceps/ Triceps</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" title="" width="400" /></a></div>
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</span> <span style="font-family: Verdana, sans-serif;">I am starting a new group this week for individuals that would like to be coached through Insanity Max 30. </span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;">So here is the scoop!  I'm starting a 60 day fitness support and accountability group through my online Facebook private page.  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white;"><b>The requirements are this:</b></span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You make me your coach by going to <a href="http://www.teambeachbody.com/aschomaker2" style="color: #888888; text-decoration: none;">my site</a> and creating a free profile which makes me your COACH!  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You contact me by completing the application below to be considered for a spot in the group.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 60 days the choice is yours to continue with Shakeology or not!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  </span></span><br />
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abs, Accountability, bikini competition, clean eating, fitness, health, max interval 30 meal plan, Max interval 30 results, meal plan for Bikini competition, Support, top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fati...

Posted by Alyssa Schomaker / Tuesday, December 30, 2014 / No comments / abs , cardio , couch potato , fit , fitness , get fit , gym , home , home workout program , home workouts , sit ups , Success from home , workout

Get Fit At Home: A Couch Potato Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman getting fit at home. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" title="get fit at home" /></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: #666666;">I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this workout to be done from the couch, so there are no excuses! You can even keep the TV on while you get fit at home. Remember, you may need to decrease the numbers to start with and work up to higher numbers, or split the workout into 2 sets.</span></span></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: #666666;">The couch potato workout to get fit at home:</span></span></div>
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<span style="color: #666666;"><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;"><b>Sit Ups (25):</b></span><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;"> Lay on your back with your feet up over the back of the couch. Put your hands behind your head and do sit ups as usual. This is a pretty simple exercise to get fit at home.</span></span></div>
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<span style="color: #666666;"><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;"><b>Tucked Leg Lift Shifts (25 each leg):</b></span><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;"> Stand facing the front of the couch. Lift bent right knee up as high as you can keeping it on the right side, then pull forward so foot is over couch seat, without touching the couch. Return to side and lower down to standing. Repeat on left side.</span></span></div>
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<span style="color: #666666;"><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;"><b>Arm Circles (50 each direction):</b></span><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;"> Sit on the couch with feet straight out in a pike and good posture. Put arms out to the side and perform circles forward, then backward. Experiment with smaller circles and bigger circles for working different muscles. This will help you get fit at home because it’s a simple thing to do, but it will really start to burn!</span></span></div>
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<span style="color: #666666;"><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;"><b>Seated Leg Lifts (25):</b></span><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;"> Sit on the edge of the couch with good posture and hands on the couch for balance. Lift legs up as high as you can, then slowly lower down to feet on the ground. To intensify, stop your feet one inch before they hit the floor and immediately lift legs again.</span></span></div>
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<span style="color: #666666;"><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;"><b>Step Ups (15 each leg):</b></span><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;"> Make sure your couch is extra sturdy for this one! You may need to take the seat cushions off. Stand at the front of the couch facing side ways. Place one foot on the couch with one foot on the floor. Step up so that you are standing on the couch with one foot, then lower slowly down to starting position. This will work your legs and glutes to get fit at home in no time. </span></span></div>
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<span style="color: #666666;"><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;"><b>Over Push Ups (25): </b></span><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;">Get into a pushup position with hands on the ground and knees on the couch, then perform standard pushups. Intensify by moving legs farther off the couch so there is more weight on your arms during the push up.  </span></span></div>
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<span style="color: #666666;"><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;"><b>Butt Raises (25 each leg): </b></span><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;">Lay on your back facing sideways on the couch with one leg bent and one leg straightened out over the arm of the couch. Lift butt until hips are flat, then lower down slowly. To intensify, hold the straight leg 1-2 inches above the arm chair.</span></span></div>
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<span style="color: #666666;"><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;"><b>Push and Points (25 each foot): </b></span><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;">Face the front of the couch and place right foot on the couch. Simultaneously switch feet so left foot is on the couch and right foot is on the floor, push and point your feet as hard as you can with each movement. Do this move as fast as possible for a way to get some cardio in while you get fit at home.</span></span></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: #666666;">I’m making this too easy for you. :) It’s so easy to get fit at home, all you need is some effort! Next time you are feeling like a couch potato and haven’t had time to get your workout in, pull up this workout and get it done!   </span></span></div>

abs, cardio, couch potato, fit, fitness, get fit, gym, home, home workout program, home workouts, sit ups, Success from home, workout

Get Fit At Home: A Couch Potato Workout

I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this wor...

Posted by Alyssa Schomaker / Thursday, December 18, 2014 / No comments / 30 minute workouts , abs , Christmas , diet , exercise , fitness , health , holiday fitness , holiday workouts , holidays , nutrition , workout

Tips For Healthy Holiday Fitness

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman doing bicycle crunches as part of a holiday fitness routine. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" title="Tips For Healthy Holiday Fitness" /></a></div>
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<span style="color: #666666;"><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;">Okay, so healthy holiday fitness is not always a top priority during the winter season. But it should be! Taking a break from fitness means a long road to recovery from extra Christmas cookies, holiday drinks and large, enticing meals. Decide on holiday fitness NOW so you don’t have to worry about catching up in the future.</span><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;"><br class="kix-line-break" /></span><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;"><br class="kix-line-break" /></span><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;">These are the tips I follow to stay committed to holiday fitness, even during the hustle and bustle of the season:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><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;">Have a plan. Holiday fitness absolutely needs to be planned out so you know exactly what you are doing and when; this will save time and eliminate the excuse of not knowing what to do. Be sure to take family time and events into consideration; maybe the holiday workouts require you to get up a little earlier or stay up a little later, it’s totally worth it!</span><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;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><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;">Get a partner. Find a friend to join you in your holiday fitness journey so you have someone to stay accountable to. Since holiday schedules can get very busy, you don’t have to workout at the same time as that person, but make sure you both have a plan and can talk about it together. Try getting together for one workout per week and then doing the rest on your own. Be sure to regularly debrief each other on how it’s going. Two is better than one!</span><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;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><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;">Workout at home. If you have time to workout at a gym, great! If not, have an arsenal of home workouts that don’t require equipment; it’s surprising how much of a workout you can get by simply using your own bodyweight. I call this one “Santa’s Christmas Cookie Cure”: 10 burpees, 30 second plank, 10 squats, 50 jumping jacks, 30 second wall sit, 30 russian twists. It’s great for a quick workout or you can run through it 2-3 times during your favorite holiday movie.</span><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;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><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;">Every little bit counts. When it comes to holiday fitness, every small effort you can put in counts. If you end up missing a workout, don’t let it stress you out! Instead, commit to doing 30 pushups and situps before and after a good nights sleep.</span><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;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<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: #666666;">Keep evaluating. Figure out your goals and stick to them. If your goal is to maintain your weight, keep weighing yourself. If your goal is to get stronger, keep track of what you can do. Seeing the results of what you are accomplishing is the best motivation!</span></span></div>
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</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<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: #666666;">Keep your holiday fitness goals a priority this season by following these tips. Remember, what you decide now will determine the future, so determine your health and fitness goals now so they are still achievable during the holiday season. </span></span></div>
<span id="docs-internal-guid-e4fa36f3-5e36-63bf-25b6-075a24c99ee1"><br /></span>

30 minute workouts, abs, Christmas, diet, exercise, fitness, health, holiday fitness, holiday workouts, holidays, nutrition, workout

Tips For Healthy Holiday Fitness

Okay, so healthy holiday fitness is not always a top priority during the winter season. But it should be! Taking a break from fitness mea...

Posted by Alyssa Schomaker / Tuesday, November 25, 2014 / No comments / 30 minute workouts , abs , Alyssa schomaker , arm strength , arm workout , cardio , fitness , great arm workouts , muscle , upper body workouts , workout

Great Arm workouts to accessorize that little black dress

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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<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: #666666;">Great arm workouts are the answer to looking amazing in those strapless dresses, halter tops and swimsuits. And guess what? You don’t need to go to the gym to get toned arms. Great arm workouts can be done in the comfort of your own home! Here are the moves I’ve put together to use as one of your great arm workouts; doing this 3-4 times a week will get incredible results so you won’t have to think twice before choosing which shoulder bearing piece to wear. Work up to the numbers I suggest - start with whatever works best for you and then gradually increase.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMI5Cs5oCF1aTnA2NKW9sXj296a2rLxlC_psWgfsRs1GijpgSEqq7mEFk5t6dWZ0jjyOhTtSAfCqjHFvYICjlUQ5m8PVF0ey73bLer8I15qXZKOy0cNWTBaRacMk9VaFzrBeYletNyHmfn/s1600/IMG_3813.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMI5Cs5oCF1aTnA2NKW9sXj296a2rLxlC_psWgfsRs1GijpgSEqq7mEFk5t6dWZ0jjyOhTtSAfCqjHFvYICjlUQ5m8PVF0ey73bLer8I15qXZKOy0cNWTBaRacMk9VaFzrBeYletNyHmfn/s1600/IMG_3813.jpg" width="300" /></a></div>
<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: #666666;"><br /></span></span></div>
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<b id="docs-internal-guid-5236e404-cefa-30af-2d39-e14f40548ab0" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b></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: #666666;">My top exercises for great arm workouts:</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Ups</span><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;"> (25) - Standard push-ups are one of the best moves around. Great arm workouts usually involve push ups if you are looking for something that works every muscle in the arm in addition to the core. Make sure to keep your body straight the whole time. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Arm Circles </span><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;">(50) - This one seems simple but it can be a killer! Stand with feet shoulder width apart and engage the core muscles. Then put your arms straight out to the side and do 50 arm circles backward and 50 forward. For intensity in great arm workouts, add some weights!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Chair Dips</span><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;"> (25) - Don’t forget about the triceps during great arm workouts. Put hands on the seat of a chair with fingers facing forward and feet on the ground in front of you with knees straight. Dip your booty straight down the ground and then push back up.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Up Circles</span><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;"> (10) - Start in a push up position and shift your chest over your right wrist as far as possible, then lower down to one inch above the ground. Shift chest as far over left wrist as possible and then push back and return to normal push up position. Repeat 10 ten times and then do the same thing going in the opposite direction. If this one doesn’t make you sore, I don’t know what will!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Up Jumps</span><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;"> (20) - Involve the push up position as much as possible for great arm workouts! For this move, start in a push position then jump hands and feet out at the same time to make an X position with your body and jump back to push up position.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plange Dip</span><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;"> (20) - Start in an elbow plank, then slowly rock forward until chin is one inch from ground and pull back to elbow plank position. This is also super awesome for the core so make sure to be squeezing your stomach too.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pike to Elbows</span><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;"> (25) - Start in a downward dog position, slowly lower right elbow to the ground and then left so that both forearms are on the ground, then push right elbow back to straight and follow with the left. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pike Push Up</span><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;"> (20) - Start in a downward dog position, then bend elbow to touch the top of the head to floor and push back up. This move is awesome for working the shoulders so make sure to fit it in!</span></span></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: #666666;">What are you waiting for? Get your great arm workouts done this week for extra confidence next week. Toned arms are in your future!</span></span></div>
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30 minute workouts, abs, Alyssa schomaker, arm strength, arm workout, cardio, fitness, great arm workouts, muscle, upper body workouts, workout

Great Arm workouts to accessorize that little black dress

Great arm workouts are the answer to looking amazing in those strapless dresses, halter tops and swimsuits. And guess what? You don’t nee...

Posted by Alyssa Schomaker / Monday, March 23, 2015 / No comments / abs , benefits of vegetables , diet , eating habits , fitness , habits , healthy , healthy choice , healthy eating , nutrition , organic , Recipes , vegetables

The Superpowers of Healthy Greens

Posted by Alyssa Schomaker / Friday, March 20, 2015 / No comments / abs , cost , diet , exercise , exercise accessories , fitness , health , relaxation , size , style , substainability , texture , thickness , Yoga , yoga mat

The Best Yoga Mat For Your Practice

Posted by Alyssa Schomaker / Tuesday, February 10, 2015 / No comments / abs , Alyssa schomaker , dice , diet , exercise , family , fitness , fun , game , health , nutrition , workout game

The Dice Workout Game

Posted by Alyssa Schomaker / Friday, February 6, 2015 / No comments / abs , bulgur , cooking , fitness , food , food tips , health , meal , meal tips , nutrition , real foods , spaghetti squash , spices , Tips by Alyssa Schomaker , variety in foods , vegetables

Using Different Foods to Change Up Your Meals

Posted by Alyssa Schomaker / Friday, January 30, 2015 / No comments / abs , Alyssa schomaker , cardio , exercise , exercise and fitness , fitness , good posture , health benefits , posture , workout

Follow Up: Good Posture Exercises For Extra Health Benefits

Posted by Alyssa Schomaker / Tuesday, January 13, 2015 / No comments / abs , Alyssa schomaker , booty toning , cardio , exercise , fitness , leg workout , swimsuit season , toning

Bum Toning Exercises To Lift and Tighten

Posted by Alyssa Schomaker / Friday, January 9, 2015 / No comments / abs , diet , fitness , habits , health , healthy habits , lifestyle , nutrition , Recipes , Tips , vegetables , veggies , winter , Winter foods

7 Winter Foods to Eat More of This Season

Posted by Alyssa Schomaker / Monday, January 5, 2015 / No comments / abs , Accountability , bikini competition , clean eating , fitness , health , max interval 30 meal plan , Max interval 30 results , meal plan for Bikini competition , Support , top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

Posted by Alyssa Schomaker / Tuesday, December 30, 2014 / No comments / abs , cardio , couch potato , fit , fitness , get fit , gym , home , home workout program , home workouts , sit ups , Success from home , workout

Get Fit At Home: A Couch Potato Workout

Posted by Alyssa Schomaker / Thursday, December 18, 2014 / No comments / 30 minute workouts , abs , Christmas , diet , exercise , fitness , health , holiday fitness , holiday workouts , holidays , nutrition , workout

Tips For Healthy Holiday Fitness

Posted by Alyssa Schomaker / Tuesday, November 25, 2014 / No comments / 30 minute workouts , abs , Alyssa schomaker , arm strength , arm workout , cardio , fitness , great arm workouts , muscle , upper body workouts , workout

Great Arm workouts to accessorize that little black dress

Morning Meltdown 100 test Group

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