Do you know what kind of changes can happen in your life...
...if you just put in 20-30 minutes of exercise into your day? You can hear more about WHY on a live video I did on Facebook the other day. Just click here to watch it.
But seriously, I'm talking about MAJOR changes too.
And you know what THOSE things lead to?
So why am I telling you all of this? (for other than the obvious!)
I want YOU to feel this way because THIS is what has happened to and in my life.
My life and body have been transformed by 20-30 minute workouts, easy to follow meal plans and a supplement I've drank for 4 years that helps me to curb my crazy sweet tooth cravings while giving me mucho energy.
And yours can be too.
I've been on a huge running kick lately, so I put together a schedule of some of my favorite workouts to help me get my runs in while simultaneously helping me get Punta Cana ready...you know...that trip I earned JUST by helping people like you! <3
You can find the schedule below! I started it on a Monday, but you can start any day of the week! This will take you through 42 days, aka LESS THAN 2 months, and your body will COMPLETELY transform!
To get access to all of these programs to follow, you can simply sign up for a full year of unlimited access here, OR you can join my Weights & Wine Happy Hour which will give you:
To get ALL of that, sign up here!
If you need help deciding, or want to chat more before committing to one or the other, simple find me on Facebook and send me a message!
For anyone following me, you HAVE to know I've basically been obsessed with running since the beginning of the year. And since then, I've increased my miles per run from 3-4 up to 10. I don't run long runs for EVERY run, but I try to get in one long run per week.
I've posted a graphic that shows exactly how I've built my endurance up to be able to run for so long. You can find that here.
Now I wanted to give you all a look at the speed in which I'm running in order to gain distance. The two most important things in my opinion, (and remember I am NOT an expert!), is to make sure you're steady with your pace for the most part, and that you don't overexert yourself. If your muscles fail out, your run is over.
Here are a few tips to keep in mind while you increase your distance:
1. Get PROPER running sneakers. Hands down, best thing I've ever done for my legs, joints, and feet for running.
2. Only increase your mileage by 1 mile PER WEEK.
3. Release the desire to want to increase your speed when you're trying to increase your distance. Once you achieve the distance, THEN you can start to work on your speed.
4. STRETCH STRETCH STRETCH. Before a run. After a run. Anytime you feel tight. NEVER forget this.
5. As always, keep your core tight.
6. BLAST music in your ears that will motivate you to keep going.
7. Hydrate, and eat proper nutrition!
8. Listen to your body. Recognize pain vs. fatigue. If you feel PAIN, consult with a doctor and/or reassess your distance, speed, and the amount of running you're doing.
Here's a playlist of music that keeps me going on my runs! I'm always adding to it! <3
Please share and tag your friends on Facebook who are either runners, or want-to-be runners!
✨Planking For Abs Workout✨
-30 sec knee touches
-30 sec high plank crossovers
-30 sec straight up plank
-30 sec high/low plank (lead with left arm)
-30 sec high/low plank (lead with right arm)
-30 sec high plank oblique crunch
Repeat 2-3 rounds! Increase the intensity by doing 1 minute per move with 2-3 rounds!
Follow me at facebook.com/thefitandfreemama for workouts, recipes and real talk!
✨✨LOVE HANDLE BLASTER✨✨
Do each move for 30-60 seconds.
Repeat on the opposite side.
Repeat for another round if you're feeling strong!
Happy Valentine's Day!
How many of you may or may not be indulging in a little something I like to call CHOCOLATE today?
Or a decadent, creamy and delicious dessert on your Valentine's date?
It's no secret I have a sweet tooth, and this is one day I'll treat myself (in moderation!!)
To work off those extra calories you're probably consuming today,
here's a little bonus workout on top of your own!
Don't have a workout you're already doing?
Why not try my favorite...the 21 Day Fix!
**psst, I may be announcing a new challenge group on Monday!**
***yes, it's perfect for busy mama's!***
Don't forget to like, comment, share, subscribe
and add me on Facebook!
Just a 29 year old fitness loving, simple food eating, guitar playing, wine drinking, #MomBoss of 2. Inspiring the shit out of other women to BE MORE. ✌️