At Home Gym

I know some of you don't have access to a gym or don't have time to go to a gym, so this post will tell you what you need to make your very own at home gym.  Majority of the time when I train I don't use machines anyway.  Hope this helps, I linked some of the cheapest prices I found on the items, Amazon is the best!!

1. Mat

http://www.amazon.com/BLUE-NPR-Yoga-Mat-68x24x1/dp/B008C8XT6O/ref=sr_1_5?ie=UTF8&qid=1357757476&sr=8-5&keywords=yoga+mat

2. Weighted Jump Rope

http://www.amazon.com/Altus-Athletic-9-Foot-Adjustable-Speed/dp/B001FB605W/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1357757572&sr=1-1&keywords=weighted+jump+rope+women

3. Ball

http://www.amazon.com/TKO-Anti-Burst-Fitness-Stability/dp/B000FH2W54/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1357757735&sr=1-1&keywords=stability+ball

4. Free weights: 
5lb, 8lb, and 10lb, if you can find them, this set linked has 8, 5, and 3lb weights

http://www.amazon.com/Altus-Athletic-32-Pound-Dumbbell-Stand/dp/B0032HONJW/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1357757848&sr=1-2&keywords=free+weights

5. Resistance bands

http://www.amazon.com/ProSource-48-Inch-Premium-Resistance-Exercise/dp/B005D7GJQE/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1357758046&sr=1-3&keywords=resistance+bands

6. Ankle Weights

http://www.amazon.com/Tone-Fitness-Adjustable-Ankle-Weights/dp/B004AKQVZE/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1357758119&sr=1-2&keywords=ankle+weights+women

7. Step:

http://www.amazon.com/Tone-Fitness-Balance-Aerobic-Stepper/dp/B004X167PO/ref=pd_sim_sbs_sg_6

8. Exercise Balls

http://www.amazon.com/Isokinetics-Inc-Brand-Exercise-Ball/dp/B005JZHL0S/ref=sr_1_17?s=sporting-goods&ie=UTF8&qid=1357757653&sr=1-17&keywords=stability+ball

Kick your BUTT workout

I did this workout yesterday and I literally can't walk or sit down, now you know that when you did a tough workout.  I hope you all have set  your self up for success with reaching you health and fitness goals.  Initially I was going to wait until May to do my first competition, but I think i'm going to pick up the pace and do one in March.  Hard core competition prep starts next week.  This gives me about 8 weeks.  I have come a long way since last year, now it just time to cut down and see my results.

1. 1 legged squats.
-Do both legs, 3 sets at 20, 15, 12 reps.
-Remember to push up with your heel and keep core tight.
* This can be done on your coffee table at home.

2. Squats:  

-20 reps at 24lb on each side, 15 at 35lb on each side, 12 at 50 on each side

-If you need to lower your weights thats fine

-On last set do as many as you can at highest weight. 

-Keep back straight, push with heels, and tap butt on bench to make sure you get low enough.  

* for those of you at home, do this with free weights, grab a chair and actually sit straight back like you are sitting in a chair. Utilize free weight if you have them on hand.  

Plie squats with bar:

-3 sets 20 reps each. 

-You don't have to use a weight, there is an option to use a free weight 5lb or 10lb hold while squatting.  -Keep back straight, point toes outward, and bring butt straight down.  

* Can be done without weight as well! 

 

This was my last competition, I cant wait to compete again and see how far I've come!! I will be competing earlier than I thought in March.  Woo the next 8 weeks are going to be tough but I'm more than ready. If you are starting your competition prep soon, let me know would love to trade advice and  help you on your journey. 

Chicken Tortilla Soup

I could honestly eat chicken tortilla soup everyday!! Last night I made my own healthy version! Very simple! I think it would be something to get all prepared the night before and throw in in a crock pot to cook while you're at work, so that all the flavors can be absorbed!! I made a huge pot so that I can have a quick lunch and dinner when I need it.  I hope you all have set some amazing goals for this new year! I know I have, don't limit yourself, know that you are capable of achieving anything, just has to be something that you want.

Some of my goals:
1. Get my pro card in the bikini division
2. Be in a fitness magazine (or more than one)
3. Expand my business to where I'm making over 10,000 a month.
4. Personally grow through my weaknesses.
5. Make sure I'm drastically changing someones life in a positive way, everyday!
6. Start doing public speeches about health and fitness.
7. Get the ones I love on track financially and health wise.

Ingrdients:
-4 chicken breast
-1 cup long grain brown rice
-can of un salted diced tomatoes
-1 diced deseeded jalapeno
-1 box low sodium chicken broth
-1 tsp cumin
-1tsp chili powder
-1 tsp garlic powder
-1 tsp sirracha
-salt to taste
-pepper
-1 cup corn
-1 cup black beans(be sure to drain first if using can)
-1 cup sautéed white onion

Toppings
-avocado
-jack cheese
-cilantro
-red onion
-cooked corn tortilla strips

1. season chicken breast and back on 350 for about 30 minutes, pull apart with a fork.
2. cook brown rice.
3. add all ingredients except topping to crock pot and cook on low for about 6-8 hours.
4. You can also do this all at once in a large pot on the stove, if you want to cook faster.
5. add toppings and eat it up!!

Before and After

Just wanted to show you a few before and afters, Herbalife has given all of these people a fresh new start on their health.  I know I'm passionate about my results but maybe some of you can't relate to me.  Herbalife is for everyone, every solution, and every goal. It's a new year, so that means a new you.  I'm sure we have all set goals for ourselves, and I know a lot of you want to lose a few pounds or get your energy back. I can help you!  Check out the great stories below. These are all people we personally know and who have gotten real results!

Down 30 pounds

Down 60 pounds

Down 200 pounds

Down 17 pounds in 4 weeks, and his wife lost 11 pounds and didn't step one foot in a gym. 

Lower Abs!!!!!!!

I've been trying to work on my lower abs for a while now and here are some great workouts that are low key but do the job.  

Lie flat with back on the ground, tighten core by bringing belly button to spine. slowly raise and lower leg 20X, do both legs.  (keep core tight the entire time)

 Step 1

 Step 2

Alternating Crunches

Same as before, keep you core tight, DONT let shoulders touch the ground. Remember not to turn shoulders too much, keep then straight, this will allow you use your core more.  40X

 Step 1 

 Step 2 

 Step 3

Knee Ups: Take pressure off of shoulders by pushing up on your toes.  Squeeze core, alternate bringing legs up. 20X each leg.

 Step 1

Step 2

Just Sayin

Fast food was my addiction.  Why did I constantly make the decision to go there when I knew it made me feel like crap? The high! So, I changed my obsession to fitness,  found a new high.  Do the research, anyone who is obsessed with fitness is also obsessed with nutrition.  I began my focus on 80% nutrition and 20 % fitness.  Trust me without this combo you and I CAN'T reach ours goals. It's all about the decision.  Ask yourself, 'What I eat in this moment, is it going to kill me or make me fat TODAY?"  No, but in the long run yes.  Have a goal in your mind everyday, Where do you want to be? Healthy? Why yes, thats a crazy question you may think; but why do people take the other route? So simple, yet not easy.  I dare you to challenge yourself for 3 days, eat clean and workout for 3 days, no cheats.  I CAN 100% GUARANTEED you to feel better than you would on any normal day.   You'll feel the high that I'm so passionate about.  Energy levels go up, digestive issues fade, and that definition will start to show.  

I have access to the best quick nutrition that you can find.
Contact me today @ getfitwithhope@gmail.com

Overnight Oats

Have you ever thought of the word breakfast? What does it mean? Well, breakfast is your bodies way of "breaking fast" , makes sense right? We sleep for 6-8 hours without feeding ourselves, so when we wake up, we're literally starving.  Breakfast fuels our bodies for the day, and gets the metabolism working.   I always stress the idea of cooking in bulk, this way you have no excuses in the morning.

Below is a great recipe that can easily be modified. Heat up a portion in the morning and you're good to go!

Overnight oats:

Ingredients:
1 cut up banana
honey
cinnamon
nutmeg
2 cups quick cooking oats
1 can pure pumpkin
1/2 cup egg whites
1/2 cup unsweetened almond or coconut milk
1/4 of melted coconut oil
1/4 cup of agave nectar
1/2 cup chopped pecans

1. place bananas on bottom of glass pan, layer honey and cinnamon on top, bake for 15 minutes on 350
2. place quick oats on top of bananas
3. in separate bowl mix: pumpkin, oil, egg whites, agave nectar,  cinnamon, and nutmeg
4. pour mixture over oats.
5. top with pecans
5. cover and bake for 40 minutes on 350

as you can see, this is easily modified, you can add different fruit, and you don't have to use pumpkin for your top layer, just compensate with more milk or egg whites.