Friday, August 29, 2014

Funny Friday

We are having a lot of fun on my FB page today with funny fitness posts.  Here aare a few of the funny fitness cartoons that have been sent to me.  Join us, and send me some of your favorites!!  www.FB.com/journeymelissablair.


Thursday, August 28, 2014

PiYo shoulders

What results can you expect from PiYo?  AMAZING shoulders!!!  Seriously,  my shoulders have become more noticeably defined and shapely than any other part of my body because of PiYo.  Why?  Push-ups!!  PiYo has you doing regular push-ups, piyo push-ups, tricep push-ups, crouching push-ups, and holding downward dog.  YES it works your upper body!!!  BONUS...it isn't difficult!!! 

In case you were wondering....I do mostly modified push-ups.  You know, the ones on your knees...or what many refer to as 'girl push-ups'.


Wednesday, August 27, 2014

Piña Colada Shakeology

 Piña Colada Shakeology

 1 serving Vanilla Shakeology
½ cup water
½ cup 100% pineapple juice
½ tsp. coconut extract

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets.
Enjoy!

Calories: 202


Tuesday, August 26, 2014

15 Day Fitness Challenge

***YOU MUST BE ON FACEBOOK TO PARTICIPATE IN THIS GROUP**

I am doing it AGAIN!!! It is time for Melissa's 15 Day Fitness Challenge...We start September 1!
If you haven't done my 15 Day Fitness Challenge before, it is simple 30 minutes of exercise a day for 15 days in a row. Your choice of exercise. You will post daily to our private challenge group page right here on Facebook. It is always more fun to workout with a friend, so invite your friends to join too!!
Interested? Comment below or message me!!!
**The Challenge is open to EVERYONE, regardless of your fitness level. My goal is to help get you moving and help make exercise as a habit in your daily routine!

Monday, August 25, 2014

Squat Alignment

Are you getting the most out of your squats? Here are some great tips to maximize your results.
- keep your knees BEHIND your toes
- keep your back straight
- for a sumo squat, tuck your pelvis under you as you squat
- for a traditional squat, sit back into your heels (if you are about to fall backwards, you are doing it right)
- when you stand, push your hips and thighs forward, and squeeze your glutes



Sunday, August 24, 2014

Middle of the Month Muffin Top



I know I can't be the only one that has this problem!  What I DO KNOW is that when you know what is happening to your body, you can help alleviate symptoms! 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Causes of Weight Gain during Period

Weight gain during the menstrual cycle has certain causes, including water retention, bloating, overeating or food craving and drop in magnesium levels.

Water retention. The most common cause of weight gain during your period is water being retained in the tissues. Water retention or edema is influenced by fluctuations in hormonal levels which occur during the menstrual cycle. Women often feel bloated, and it is often experienced before the period and during menstruation. Changes in bowel movements can also lead to water retention, but the sudden decrease in progesterone levels is the most likely cause.

Bloating. Another symptom associated with menstrual periods is bloating, which is usually related to an increase in the volume of gas in the intestines. Periods of inactivity around the time of menstruation can also cause bloating. Menstrual cramps are often associated with bloating, and these can be severe. Another common symptom is constipation, which can also lead to a bloating sensation.

Food cravings and overeating. Aside from water retention, real weight gain may be associated with an increase in food intake during one's period. Food cravings and overeating during this time of the menstrual cycle are due to hormonal changes and an increase in levels of metabolism. These are perceived by the brain as a lack of glucose which leads women to consume around 100-200 extra calories, especially on the days when they bleed heavily. Fortunately, food cravings and binge eating are temporary and may disappear with the end of the period.

Fall of magnesium levels. Before the start of your period, your serum magnesium levels may drop. This may lead to low insulin levels which increases sugar craving as the brain perceives a drop in glucose levels. This in turn leads to increased sugar consumption and a gain in weight.
Treatment for Weight Gain during Period

Weight gain during a woman's period is often transient, but it may be a cause of concern especially for those who are trying to reduce their weight. Here are some ways to control weight gain during periods.

Regulate Hormones. Hormonal fluctuation during the menstrual cycle can affect the levels of serotonin (a neurotransmitter) in the brain. Studies suggest that serotonin levels can influence depression and can lead to increases in appetite during a menstrual period. Consult a doctor about the use of birth control pills to regulate your hormonal levels, which may help relieve PMS symptoms including water retention and bloating.

Dietary Modification. Water retention often leads to weight gain. To avoid this, experts recommend limiting one's salt intake before and during the period. This means avoiding processed foods and junk food that contain large amounts of salt. Instead, eat more whole grains, fruits, vegetables, unsalted nuts and low-salt foods. Limit your caffeine and alcohol consumption and stick to drinking 8-10 glasses of water daily.

Exercise. Being physically active during your period helps reduce the symptoms of premenstrual syndrome. Exercising also relieves stress, prevents depression, and reduces your appetite. Severe cramps may be limiting, but these can be reduced by doing some simple stretching such as those used in yoga or tai chi. Swimming is another good exercise, which increases metabolism without overexertion.

Take Medications. Over-the-counter pain medications like paracetamol or ibuprofen can help relieve painful cramps and uterine swelling. Ask your doctor to prescribe stronger pain relievers if ibuprofen does not provide adequate relief. You can also ask for a prescription for a diuretic to reduce excessive water retention.

Saturday, August 23, 2014

Piyo stretch






I LOVE a good stretch, especially at the end of a workout! When I do PiYo sweat, I really look froward to the pigeon stretch at the end of the workout. It really feels amazing!

Friday, August 22, 2014

Kid President's Pep Talk to Teachers and Students!







I Love this kid!  I HAD to share!!

Food and mucus

Does anyone else have terrible issues with their sinuses an mucus?  I definitely do!  This is a handy chart to help avoid some of that extra stuffiness.


Thursday, August 21, 2014

PiYo Flip

I am always looking for a new challenge, when it comes to my fitness. I follow Chalene Johnson of Facebook, and last Monday she posted a challenge to do the Piyo flip and post a video. I have not gotten to this move yet in my piyo calendar, so this was new for me. Not too shabby.


Tuesday, August 19, 2014

Derm Exclusive

 I have been using the Derm Exclusive skin care for over a month now, and I must say that I LOVE it!!  All of the products have a crisp, clean, almost citrus scent, which I think is fantastic!  The cleanser and the moisturizer are my favorite products.  The intensive repair serum and the collagen lift help my skin to feel smooth and tone.  My skin tone is also more even now.  I'll be honest, I don't really use the fill & freeze or the lip volume therapy.  The fill & freeze is designed to help with laugh lines and crows feet...I don't really have either.  The lip therapy is to help give your lips the plumped up look, which does not look good with my face.  If you are interested in checking it out for yourself, I am including a link below.  FYI - the link is for the kit that I purchased.  However, there are several different kit options with different products in each. 

http://www.teambeachbody.com/shop/-/shopping/DE7P90Day?referringRepId=263743  


Monday, August 18, 2014

Split Squats

Looking for a great leg workout? Try these! Do on one side and then switch legs! Add weights for more of a challenge!!

Sunday, August 17, 2014

ATTENTION RUNNERS or WANT TO BE RUNNERS

Want to increase your endurance and decrease your running time? Or perhaps you want to get off your bum and just get moving. Either way, I've got your back! I am hosting a September group on Facebook that focuses on weight loss and improving cardiovascular endurance in 25 minutes a day, all while training for a 5k!! Join me!!

We will be combing the muscle training and toning of the T25 workout program, with a running program.  This hybrid program calendar was specially designed to help you increase your endurance and decrease your running time!  Comment below or message me for more info.


Saturday, August 16, 2014

Friday, August 15, 2014

Creative cooking

I like to get creative with dinner. When I made cheeseburgers for my kids, I decided to make mine a la carte! I chopped up my burger, tomato, and pickle. Sprinkled a little cheese on top and added some mustard and thousand island dressing to dip. A great, low carb option without having to fix a separate meal for myself!!

Photo: I like to get creative with dinner.  When I made cheeseburgers for my kids, I decided to make mine a la carte!  I chopped up my burger, tomato, and pickle.  Sprinkled a little cheese on top and added some mustard and thousand island dressing to dip.  A great, low carb option without having to fix a separate meal for myself!!

Wednesday, August 13, 2014

It's YOUR choice

Fitness and healthy eating is a mind game. Don't make it a chore or a punishment. Make the choice...Don't feel deprived. Be empowered! YOU are making a choice to be healthier and fit, and if the junk foods don't fit into that picture, THAT'S OK! It isn't that you CAN'T eat those foods, but that you CHOOSE NOT TO, so you can fuel your body with the proper nutrients that it needs.

Photo: Fitness and healthy eating is a mind game.  Don't make it a chore or a punishment.  Make the choice...Don't feel deprived.  Be empowered! YOU are making a choice to be healthier and fit, and if the junk foods don't fit into that picture, THAT'S OK!  It isn't that you CAN'T eat those foods, but that you CHOOSE NOT TO, so you can fuel your body with the proper nutrients that it needs.

Tuesday, August 12, 2014

Baked Asparagus Fries

 

 Serves 4
INGREDIENTS:
1lb asparagus spears, washed and trimmed
1 1/3 cup high fiber cereal (like Fiber One)
1/4 cup liquid egg substitute (like Eggbeaters)
2 tsp garlic powder
1/4 cup whole wheat flour
1 tsp salt
1/2 tsp black pepper

INSTRUCTIONS:
Preheat oven to 375°F.
Place cereal, salt, pepper, and garlic powder into a food processor and pulse until finely ground and powder-like. Pour mixture into a shallow dish.
Dredge cut asparagus spears in flour and shake off excess (not much flour will stick to the waxy spears, but that’s okay).
Dip each spear into the liquid egg followed by the cereal mixture. Cover each spear in the cereal mixture until fully coated. Season with additional salt and pepper.
Place coated spears onto a parchment lined baking sheet and spray with a light coating of cooking spray. Bake for 15 to 20 minutes or until crisp and lightly
browned.

Monday, August 11, 2014

Join My Team

Kinda, sorta think it would be cool to help others on their fitness journey? I would love to share with you exactly HOW I do just that! Join my FREE "what is coaching" Facebook group, starting August 15!!  To join, follow this link to my Facebook page and send me a message www.FB.com/journeymelissablair

Want to learn more, but are not ready to join my group? Then listen in on my 'What is Coaching' call on Tonight at 9:00pm (EST). My coaching friend Jennifer will be sharing our stories and answering questions. Leave a comment below and I will make sure to send your the number for the conference call.

**There is NO OBLIGATION to join anything to participate in either of these activities. I am only inviting you to learn more about what it takes to be a fitness coach.**

My coaching team is growing and I want you to be part of it...If getting paid to work out and help others become healthy sounds appealing to you, then let's talk! If you are wondering how you can morph your fitness hobby into a career, let's talk!

Sunday, August 10, 2014

Military Discount

***OPPORTUNITY ALERT*****
>>>>>Active Military or the Spouse of an Active Duty Military Member<<<<<<
This is for YOU!!! You can join ‪#‎Team‬ ‪#‎Beachbody‬ as a ‪#‎coach‬ for FREEEEEE. Your enrollment fee of $39.95 is waived and your monthly service fee of $15.95 is WAIVED too! Want to earn an income in this business? Or perhaps you JUST want the Coach discount of 25% all things Beachbody?! Either way HOW awesome is THIS??!!! I would love to have you on my team!!! Message me or comment below for more info!!

https://www.teambeachbody.com/signup/-/signup/coach?referringRepId=263743
https://www.teambeachbody.com/signup/-/signup/coach?referringRepId=263743

‪#‎supportourtroops‬ ‪#‎military‬ ‪#‎discount‬ ‪#‎armywife‬ ‪#‎armyhusband‬ ‪#‎militaryspouse‬ ‪#‎fitness‬

Saturday, August 9, 2014

Tuesday tip

 I discovered this little tip floating around Facebook a few years ago. Did you know that there are little tabs on the side of your foil and plastic wrap boxes that prevent the roll from falling out of the box when you unwrap? Simply press the tabs in and they hold the roll in place!

Wednesday, August 6, 2014

What IS the 21 Day Fix?

It is a 3 week fitness AND nutrition program designed to help you slim and trim your body!


http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=263743

What is included in the program?
7 different 30 minute workouts, a 10 minute ab workout, and a BONUS Plyo Fix workout! You will also get a set of portion control containers, and a detailed guide on how to use them. Plus extra support and motivation by your own personal coach (that's me ). <<<Bundle this program with 30 days of Shakeology (at a discount), and get even better results>>>

What kind of results can I expect?
I have been running challenge/support groups for this program since February. Most of my participants lose at least 5 pounds in 3 weeks. I have had some lose as much as 15 in 3 weeks!!! Either way, most everyone loses inches!!! Personally, I gained some amazing muscle definition in my arms, legs, back and abs.

Where can I get more information?
 EASY!!! Comment below or message me directly for more information! Or if you are truly ready to just jump in , follow this link to buy your 21 Day Fix Challenge Pack today, and secure YOUR spot in my next challenge group!! http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=263743

Monday, August 4, 2014

Junk food

Did you know?!?!?!?! It takes about 3 days to detox your body from junk food.

Sunday, August 3, 2014

Exercise as an antidepressant

Think about it! Stop turning to food when you are down, go out and take a walk instead!

Friday, August 1, 2014

Wine: The Most Diet-Friendly Choice

If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

Here is the nutritional information for some popular wines: