Monday, December 2, 2013

90 day fitness fitness... Day 85-90

Day 85 Here we go, the last week!!!!

2 min Squat Swings, rest 1 min
2 min Push up T stands, rest 1 min
1 min / leg lunge knee ups, 30 sec rest in between legs, 1 min rest after both legs
1 min mountain climbers
3 rep bicep curls (30 sec full curls, 30 sec from mid way up, 30 sec from bottom to midway), rest 1 min
1 min / leg step ups, 30 sec rest in between legs, 1 min rest after both legs
1 min straight leg squat thrust, rest 1 min
1 min Hundreds, rest 1 min

Day 86 CARDIO!!!!!!

Day 87 Repeat Day 85

Day 88 CARDIO!!!!!

Day 89  Only 1 day away from completion!!!!!!!!

CARDIO - 20 min HIIT

Day 90 LAST DAY!!!!!! WOOT WOOT!!!! Retake the fitness test. %0 size of each exercise with no more than 10 search rest in between

speed squat
high knees
push ups
squat jumps
tricep dips
alternating lunges
elbow plank

Well, how did you do? Let me know so we can celebrate your success!!!! Then reward yourself for completing all 90 days - no food rewards, do something special - maybe buy a new outfit since your clothes are probably too big now, or a spa treatment, maybe a new pair of earrings, or just some relaxing you time.....

Sunday, November 24, 2013

90 Day fitness Day continued Day 64-84

Day 64 
Do each exercise for 1 minute, resting 1 minute between each exercise.

squat press

jump squats

crab walk

bent over row

speed skater

elbow and toe planks
Day 66 
Repeat Day 64
Day 68
Repeat Day 64
Day 71
Repeat Day 29
Day 73
Repeat Day 29
Day 75
Repeat Day 29
Day 78 
Repeat Day 29
Day 80 
Repeat Day 29
Day 82
Repeat Day 29
Day 84 REST DAY!!!!!!

90 day fitness cont. Day 31-63, 2/3 done!!!!

Day 31 
Repeat day 29


Day 33
Repeat Day 29


Day 35 REST DAY!!!!!!!

Day 36 Love your legs and booty
20 full squats
30 sec squat hold
20 squat hold pulses
20 sec rest

20 alternating lunge  kicks
20 jump lunges
30 sec lunge hold each side
30 sec rest

20 calf raises
10 single calf raises each side
30 sec rest

repeat for 3 total sets


Day 38
10 Min Body Builder (see Day 8)


Day 40
Repeat Day 36


Day 42 REST DAY!!!!!

Day 43: 
Each round consists of :
1 – Bridge Flys
2 – Alternating forward lunges
3 – Squat tricep extension
4 – Plank hold with alternating foot lift.
Bikini Body Mommy - Day 43

Day 45: 1/2 way through!!! Fitness Test (see Day 1)

Day 46: CARDIO

Day 47: 
Repeat Day 43

Day 48: CARDIO

Day 49 REST DAY!!!!!

Day 50 
Do as many of each as you can in 1 minute, rest 1 minute between exercise. Do 3 sets

Bent over dumbbell rows
rear foot elevated lunges
elevated push ups
elevated mountain climbers


Day 52
Repeat Day 50

Day 53 Cardio

Day 54
Repeat Day 50



Day 57
1. Jumping Jacks – 30 seconds
2. Walking Lunges – 30 seconds
3. Tuck Jumps – 30 seconds
4. Sumo Squats – 30 seconds
5. Burpees – 30 seconds
6. Plank Shoulder Touches – 1 minute
Perform all 6 exercises in the set, then REPEAT for 3 sets.
Day 59
Repeat Day Day 57
Day 61
Repeat Day 57

90 day fitness challenge days 6-30, 1/3 of the way through!!!!

45 min f own cardio or 20 min HIIT from previous post

Day 7 REST DAY!!!!!!!!!

Day 8 Body Builders
1. Position dumbbells under shoulders in a plank position with toes parted wide.
2. Perform push up.
3. Row with right arm keeping elbow close to side.
4. Row with left arm keeping elbow close to side.
5. Contract your Abs and jump your feet in towards your hands so you land in a crouching position.
6. Stand up
7. Bicep curl
8. Shoulder press with BOTH arms over head.

Return to the start (Plank Position) and repeat as many times as you can during the 10 minutes.
**If doing the push up while holding the weights HURTS YOUR HANDS… place your hands on the floor instead!

Day 9: CARDIO:
Day 10: 
10 Minute Body Builders (see day 8)
1 minute Ab Taps
             Hold a plank position with an object (dumb bell standing on end, glass....) on the floor under your                  chest. Alternate touching the top of the object with each hand. Do as many as you can, holding                      perfect plank form, for 1 min.


See Day 1, how much have you improved?

Day 13: CARDIO

Day 14: REST DAY!!!!!!

Day 15: 
Do as many of each exercise as you can in 1 minute, then rest for 1 minute while you record how many you did.

I would send you to Bikini Body Mommy for videos on how to do these, but the links aren't valid - so I'll look for other options. this video shows squat swings and mini mountain climbers here's one with push up T stands lunge knee-ups strait-leg squat thrusts Hundreds


Day 17:
Repeat Day 15 push to do more than on Day 15


Day 19: 
Repeat Day 15 Push to do a couple more than Day 17

Day 20: CARDIO

Day 21 REST DAY!!!!!!

Day 22
Think of today as a game against the clock. Do as many reps as you can in one minute, then record how many you do and rest for 1 minute between each exercise. There are only 5 exercises in this set, but you will do 3 sets. There are pictures of each exercise at to help you do them all correctly. Ready, Set, Go......

1. SQUAT-CURL-PRESS (3 Minutes)
2. TEETER-TOTTER LUNGES (1 minute per Leg)
3. 3-PART SHOULDER SERIES (3 minutes total)
4. BENT-OVER ROWS (1 minute)
5. EXTENDED PLANK (As long as you can)


Day 24
Repeat Day 22 Push to do more than day 22


Day 26:
Repeat Day 22 can you do more than day 24?

Day 27: CARDIO

Day 28: Rest

Day 29:
Death March, windmills, and Boat Pose - better just go to and view the pictorial instructions.

Day 30 CARDIO - 1/3 of the way through WOOT WOOT!!!!

90 day fitness challenge days 1-5

Today I found a post on Pinterest for a 90 day Bikini Body Challenge. Unfortunately the challenge started 80 something days ago so in order to follow the work out I would have to scan through pages of blogs each day to get to each day's workout.  It's difficult enough to squeeze in time for a workout, let alone time to FIND the workout each day.  So I'm going to condense it right now while I have a few minutes, putting it all together in 1 blog. Before you start, plan how you are going to reward yourself for completing this, then put it somewhere you'll see it to remind you when you just don't want to work out. If you want to record your scores in the comments - go for it, we can root each other on and celebrate improvement together.  Remember, it's 80% nutrition, 20% workout solet me know if you need support with the nutrition - that's what I do and how I lost my 91 lbs. See you at the other end :-)

Day 1 Fitness test:
       Do each exercise for 50 seconds, recording how many of each you accomplish. Rest for no more than 10 seconds between each exercise. If you don't know how to do one of these, there are videos on, where I got these workouts. I think more important than doing them a certain way is that you do them and are consistent in how you do them. Correct form is important to prevent injury, but some of these have several different variations that are all correct.
1. Speed Squats
2. High Knees
3. Push ups
4. Squat Jumps
5. Tricept Dips
6. Burpees
7. Alternating lunges
8. Elbow plank

Day 2:
1. Speed Squats – 20 reps, then 20 sec rest
2. Elbow Plank – 30 sec hold, then 10 sec rest
3. Push ups – 20 reps, then 10 sec rest
4. Burpees – 10 reps, then 10 sec rest
5. Alternating Lunges – 20 reps (10 per side), then 10 sec rest
6. Elbow Plank – 30 sec hold, then 10 sec rest
7. Tricep Dips – 20 reps, then 10 sec rest
8. Squat Jumps – 20 reps, then 2 MINUTE REST

repeat for a total of 3 sets

20 minute HIIT
Chose 1 of the following activities, push yourself to the max for 1 minute, rest for 1 minute. Repeat cycle 10 times - you can change up the activities or keep the same one. What is important is getting your heart rate up and keeping it up during the minute of working out. Don't sit or lay down during the rest, keep moving - walking is a great recovery time activity.
jump rope
climb stairs
mountain climbers
jump squats
jumping jacks
anything that gets our heart rate up

Day 4:
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 1 min rest

20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 10 sec rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 1 min rest

20 squat jumps, 10 sec rest
30 sec elbow plank, 10 sec rest
20 squat jumps, 10 sec rest
30 sec elbow plank, finished

Day 5:
20 alternating lunges (10 each side), 10 sec rest
10 burpees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 tricep dips, 10 sec rest
20 speed squats, 10 sec rest
20 squat jumps, 10 sec rest
1 min elbow plank, 2 min rest

repeat for a total of 3 sets

see next post for the next set of days.

Sunday, September 29, 2013

Prescription vs food

When we used to watch TV in our house (who has time now?) I was always shocked when a commercial came on for a prescription drug - the list of possible side effects would make me think "really? With that list of possible side effects, would I really be better off than if I didn't take the drug and just lived with whatever the drug was for? Do any of you ever have similar thoughts as you watch the list of possible side effects scroll by?

What if I were to tell you many, if not all, of the things we get prescribed medication for can be taken care of with food? Side effects: feel better, more energy, the body is nourished, you healthier.... The list goes on, but they are all HEALTHY side effects, unlike death or suicidal tendencies, lack of interest in sex (okay - you may want your teen to have that side effect lol) that are common with prescription medications.  Here is a list of the 7-most-prescribed-drugs-in-the-world-and-their-natural-counterparts. Pretty fascinating. The more I learn, the more I wonder why anyone would want to put chemicals into their body that mask the problem by reducing / eliminating the symptom - but causing so many more (how many people do you know that are on 3 or 4 medications and 1-3 of them are to counteract the symptoms of one of the other medications?  Why not just give your body the nutrients it needs in order to take care of the underlying problem - the symptoms will go away and you'll be healthier!!!

Friday, September 27, 2013

Processed foods

As my family has been on this journey to better health we have been dismayed to discover so many things that are labeled "Healthy" (or some version of the word, leading the consumer to believe it is healthy), in actuality contain ingredients that are hazardous to our bodies.  I recently contacted a brand name company, which houses several brands, about the unhealthy ingredients in their "healthy" food.  I was actually pleasantly surprised to hear back from them, but woefully disappointed in their response.  According to this company (I won't mention who as I am not here to slander any particular company and by looking at ingredients I know they are not the only ones who feel this way) harmful ingredients are okay in small amounts eaten occasionally.

Hmmmm, while I don't agree with that statement (brings to mind things like Lead Poisoning and Arsenic poisoning which can be undetectable in small amounts but build up until they are fatal - or how about the frog in the boiling water story?

Granted, not all toxins build up in our system. But they do cause problems and do damage. For example Aspertame (which is found not only in "sugar free" items such as diet soda and sugar free gum, but also in sugared items - such as gum) which causes the body to crave sugar and store fat (wait - aren't those "diet" sodas? And they cause sugar cravings and fat storage?) as well as causing migraines and brain stem cancer.  There is absolutely no nutritive value in this chemical, and it harms my body - so exactly WHY would I want to put ANY of it in my body? Another ingredient that is in almost all processed foods (sweet and savory) is HFCS (High Fructose Corn Syrup). Did you know this is actually a byproduct of making menthol gas? It is addictive and causes sugar cravings and really adds nothing to the foods it's in.  It is also banned in most countries, so again - why would I even climb in that pot of water? It has no benefits and is harmful? Why have they even put it in the foods? In fact, as consumers are becoming more aware and refusing to buy products w HFCS, many companies are marketing versions of their products labeled "no High Fructose Corn Syrup."  Most of these are the products we have eliminated from our diets long enough we don't miss them - so I haven't taken the time to read / compare the labels to see what, if anything, they have replaced it with. I have my opinions, but that's an entirely different blog post. I'm sure it boils down to greed though.

If you are looking to eliminate the toxins from our diet as much as possible, here is a great place to start, an article titled "10 Foods Sold in the US That Are Banned Elsewhere." 

Wherever you are in your journey to good health - start reading labels and decide - "Do I really want to put that in my body and what good will come out of it?" Then decide for yourself if the benefits outweigh the costs or vice versa. If the only benefit is taste, but the costs to your health are numerous......... Only you can decide for yourself. As for me, and the choices I make for my family....... well, I think you can tell what I decide 9.9 times out of 10.

Monday, September 23, 2013

Soup's on!!!!!

Fall is in the air and  I'm starting to think soup is what's for dinner!

Unfortunately all of my former go to soups are laden with crap ingredients I not only don't want to put in my body, I don't want to feed to my family either. So this morning I began a quest for healthy homemade soups. I created soup boards on my Pinterest. I want to invite you to come follow me as I search out new healthy soups to try out.  I have 2 soup boards - one is simply titled "soups" - these are ready to go as is. Then I have a second soup board titled "Soups to tweek". Some of you may find them fine the way they are.  My family is working to eliminate processed sugar from our diet, and reduce unhealthy fats - so there are some soups here and the tweeks I'm going to do are listed in my comments. If you try one and make any tweeks please comment what you did and how it worked out for others to try. Check back often for new recipes to be added

Wednesday, September 18, 2013

The power of Cellular Nutrition

Cellular nutrition is just what it sounds like - getting nutrition all the way to the cellular level. . Nutrients pass through the villi in your intestines to your cells.  To achieve optimal health your cells need to be nourished with the best nutrients possible. Unfortunately things like stress, aging, environmental toxins, unhealthy eating habits, certain medications, among other things can damage and plug up these villi. Essentially instead of passing through a shag carpet the nutrients pass over a slip and slide.  Minimal nutrient absorption happens. It doesn't matter how healthy and nutritious the food you are eating is, if it isn't absorbed through your villi - it does you no good.

The good news is, with Herbalife's patented Cell Activator this can be reversed.  Cell Activator is a proprietary blend of herbs that goes in and cleans out, heals, and protects the villi so that your body can once again function as it was designed to.

Once your body is absorbing nutrients to the cellular level your energy will increase, your immune system will improve, your health will improve.  Your cells will be healthy and happy cells - which equates into a healthy, happy you.  Think about it, your cells are constantly replicating. If they are unhealthy, malnourished cells (not saying you aren't eating right, they just aren't able to get the nutrients) and they replicate - what are they going to replicate? Unhealthy, malnourished cells. In addition, have you ever made xerox copies and noticed when you copy a copy - eventually the copy isn't as good as the original? The same degradation happens when our cells copy themselves. Now what if you could reverse that? What if your cells became better copies of themselves - so when they replicate, they are replicating something closer to the original? What if each time they are replicating they are getting closer to the master copy instead of further away? Fountain of youth? Maybe.  All I know is since I started taking Cell Activator every day I look and feel younger.

Monday, June 24, 2013


Do you love artichokes? Here is a great way to prepare them - never thought to take the choke out before cooking. Also never realized the heart extends down into the stem - been throwing away all that goodness!!! As long as you don't add a bunch of oil, butter, mayo.... This is a really low calorie, high fiber, high folic acid, treat!

Follow this link for a video on how to prepare them.

Saturday, June 15, 2013

The truth about soda pop

So True.  I did research and find that while the video was produced by Coca-Cola, the voice over is not the original.  The original video voice over doesn't list all the dangers of the artificial sweeteners and still encourages drinking Coca-Cola products.  It just builds up how wonderful they are for providing low and no calorie choices and putting low and no calorie beverages in school vending machines.  The truth is what is said in this voice over.  The sad thing is it's not just Coca-Cola, Pepsie and the others are just as bad for our health and just as big of a contributing factor to the Obesity Epidemic.

You are better off sticking to water. Water will keep you hydrated and flush the toxins out of your body.  Herbal Tea, water with a splash of fruit juice, fruit infused water, Herbalife Beverage Mix, Herbalife 24 Hydrate, and Herbalife H3O are all good options if you need more flavor than water offers - or need electrolyte replacement during or after a workout.

I just saw this video today and had to share it, after researching to find out if Coca-Cola was actually being so honest. Too bad it's only partly the company. True Corporate responsibility would be so refreshing in this war on unhealthy obesity.

Friday, June 14, 2013

Staying on track when on the run

One of the biggest challenges I found when starting this journey was staying on track when I was on the run - which is most of the time.  It never failed I was running late, it was time for my snack, I was starving, and I had nothing, so would have to grab something, anything, to get my blood sugar back up.  

Unfortunately, whatever was handy was usually NOT what was healthy! Have you ever run into a convenience store and really looked at what your options are?  Not usually healthy. You may get lucky and find a piece of fruit or a cheese stick for $1, it'll probably cost more than that.

Now I make sure I prepare all my snacks for the day before I leave the house for the day.  Even if I think I'll be home for all of my snacks, I make sure there is something in my purse for just in case. My favorite go to snack for emergencies is a "trail mix" I make up.  I look for a base to start with and beef it up.  Ultimately I like to have seeds, nuts, and a little dried fruit for carbs.  A common mix is Dried Edemame, almonds, Pepita's, cranberries / raisins.  Sometimes there are sunflower kernels mixed in too.  Since there is no sugar laden chocolate or yogurt covering this keeps well even if left in a hot car all day.  Starkist seasoned tuna packets can be another great protein snack, my friend Mary will core an apple and fill the apple with the sweet and spicy tuna for a snack. Herbalife Soynuts and a piece of fruit are also good for keeping around.

The biggest tip is to be prepared.  Have options you can carry around all the time, as well as snack stuff at home (cottage cheese with fresh or frozen fruit, plain Greek yogurt w/ fresh or frozen fruit - no added sugar, An Herbalife Shake can be a snack as well as a meal....)  I know some people carry a small cooler with an ice pack during the hotter months and load it with snacks - fruit, cheese sticks, veggies, etc. That is a little too much work for me lol, but if it fits for you then do it!  It really is about making good nutrition fit your lifestyle. Do you have access to a fridge at work? Keep some snacks there. Don't have access to a fridge, keep snacks that don't have to be kept cool in your desk or locker (or a mini cooler there).  The possibilities are endless if you just think about it and plan.

I know there are several of you out there who may have other ideas as well, please share them in the comments section so we can all support each other.

Until next time.......

Wednesday, June 12, 2013

Mission Statement, of sorts

Welcome to my first adventure in blogging. My intention is to create a blog filled with health information, tips, advice, and tools to make living a healthy, active lifestyle a reality for anyone who wants to take control of their health.

First a little about me and my journey, what makes me qualified to be a wellness coach.  I have struggled with my weight, and energy, my whole life.  I also had digestive issues - but since they had been present almost since birth (just ask my mom, she would be more than HAPPY to share the stories) I thought it was normal.  I have been on so many different diets that I was sick and tired of being sick and tired - as well as getting heavier and heavier with each one.  Then I was introduced to Herbalife.  Herbalife is based on good cellular nutrition (that means getting the nutrition our body needs, all the way to the cellular level). When your body gets that amazing nutrition, it gets to a healthy state.  Not necessarily over night (you didn't get unhealthy overnight either), but it can be quick IF you change your lifestyle.  Warning - in order to get lasting results you have to be willing to change your lifestyle, or you WILL go right back to where you started as soon as you start eating like you used to.  That isn't to say you can never have another Reeses Peanut Butter Cup or slice of pizza again. All things in moderation.  Since beginning my wellness journey, Suplimented with Herbalife Cellular Nutrition and a few targeted products I have shrunk 23 PANT SIZES!!!! Lost 88 lbs!!!!!! And I have lost 164 INCHES OF FAT!!!!!!!!  Did that change MY life? YES!!!! I now have the energy to not only be with my kids, but compete in Sports Martial Arts with them (Side note - I recently took 2 golds and a silver in our Utah Summer Games Karate Tournament. I'm not telling you that as a yay me, but to show where I am compared to the lack of energy I had before).

Because this healthy lifestyle has changed my life, I am now a personal wellness coach, giving back as I guide people down their own versions of the path I have trod.

Enough about me.  My intention is to share with you what I have learned on my journey. I will be sharing recipes, tips for eating out, tips for surviving family gatherings without sacrificing your health (btw, proper nutrition could prevent much of the stress brought out at large family gatherings). Please share this blog with others and feel free to ask questions or add your own tips and advice for eating clean and living a healthy active lifestyle.  Join me tomorrow for our first tip.