Thanksgiving Tips

Thanksgiving, Guns ‘N Roses and Food Nazis

If you are looking for some good tips on controlling those cravings to over indulge this holiday weekend check out this article by our friends at www.bodybybrenna.com. Enjoy your Thanksgiving festivities!!!

After the frustration!!

After a few Weeks of being back into my workouts I have started to become a little frustrated because I have not been seeing the results I want. Now a few years ago I would have just quit and said forget it! But this time around something in me said "keep pushing"! That is my new mantra for the remaining of the year. After going back to drawing board I came to the conclusion that it has been lack of food planning that has set me back. I am definitely eating healthier but I am still eating large portions and I have been consistent with charting out how break meals down into smaller ones. So I am resetting myself with the meals. Moral of the story: I don't care how much you workout, nutrition is where the results will come from!!!

Late Nigh Cap!!!

Decided to get in a late night run on the pull up bar. My arms are asking me why did I feel that was necessary lol!!!

Insanity Days 2 and 3

Yes I went toe to toe with the man Shaun T. again and I survived! Yesterday was Cardio Power and Resistance. Needless to say I am still feeling that one. The good news was that today was  Recovery Day. If you know anything about the Insanity workout you know that even the Recovery Day is not a real recovery day lol! At any rate I think I am going to wind down with some Yoga X tonight!!! See ya on the next blog entry!!!

Turbo Fire

Turbo Fire is going for only $53. Take advantage of this deal. Turbo Fire is one of BeachBody's best workouts!!!!

Insanity Day 1: Plyometric Cardio Circuit

Well today was my first real day back on Insanity. I am once again going toe to toe with ShaunT. Today was a little challenging because I have actually been off of the program for over a month. Its  going to take some time for me to get back adjusted to the HIIT workouts. Insanity is designed to push you to your max! I am keeping my eye focused on the goals I have set for myself. That's all the motivation I need!!!!

A Couple of Programs Offered Through Us

Follow the blog to get the latest updates on we have to offer at Life Flo Fitness!!!

Inspiration

This is not the typical manner of dialogue I usually do on this blog but I wanted to share it with all who follow. I am always keeping and eye and ear open for things that will motivate and push me to greater and better things. Well lately that has been coming in all sorts of ways. It has been coming in the form of phone meetings, casual dialogue with my peers, and my accountability groups. It has occurred  to me that you function at your maximum potential when you surround yourself with like minded people and those whom are accomplishing goals in life too! To  whomever reads this or follows any of my blogs let this serve as a sort nugget to get you inspired and get to moving. Inspiration is all around us, keep an eye out for it!!!

Les Mills Combat is Coming!!!

If you are ready to get shredded then this is for you!!! Go to beachbodycoach.com/mlaister to pre order your copy!!!

Getting back to Insanity

To all of those that have been following the blog, this is an update as to the rest of the program and how I will attack it. I have been idle because of seasonal allergies and headaches. I am officially going to the doctor tomorrow so I can finally get to the root of the problem. As for the plans on the second part of Insanity I will hope to jump back in on Monday morning. I am going to spend the rest of this week re-prepping my body for this next go round. I am so ready to get back into it I don't know what to do lol!

Insanity Days 28 and 29 Core Cardio and Balance

Continuing on the Recovery Week phase of Insanity has been like the calm before the storm. You can't help but to know that the beast is coming in the next phase. The workouts are going to get longer and the intensity level is going to go up. Anyone considering starting Insanity please take advantage of the Recovery Week. Your body is going to need it!!!

Insanity Day 26 and 27: Core Cardio and Balance

Well I apparently I forgot to post on yesterday, so today's entry is going to be for both days. This week is the recovery week and it is the same workout everyday. Each day in the recovery phase your body lets you know that it appreciates you not banging on it this week lol! I have been definitely taking advantage of letting my knee recover also because I know this next phase is going to be bananas! At any rate I think my body is ready for it. I have to dig deeper!!!

Insanity Day 25: Core Cardio and Balance

This week is much appreciated! After 4 weeks of banging my body Core Cardio and Balance coulnd't have gotten any faster lol! I am discovering something I did not really pay attention before. I am becoming more flexible. During the stretching phases of the workouts I would modify how low I could go because of the lack of flexibility. Now I can touch the floor on those hamstring stretches while still being able to lean with my chest.In essence progress is being made. Now I got to keep my mind focused for what
s coming next week. Stay tuned to the blog for more....

Insanity Day 24: Plyometric Cardio Circuit

Well today was the last day of this level of Insanity. Didn't quite finish with the bang I wanted to but nonetheless finished! After having to modify a lot because of my knee being tricky like it, I am going to take advantage of this next week with the Recovery portion called Core Cardio and Balance. I am starting to see some results but not quite like I wanted to. I am going to have to go back and revisit my caloric intake and also pay closer attention to what I eat. I have had some bad eating days where I took in way too many calories lol!!! So next phase I am going to a little leaner on the food intake. During the first phase I lost about 8lbs now I have 25 more to go!!!

Insanity Day 23:Pure Cardio and Cardio Abs

Well Day 23 is in the books! I am still modifying on this workout because of my knee still not being 100%. Almost back to normal with that. I highly recommend that anyone who is considering Insanity not to over do it. It is an easy task to do. Always follow the prompts at the bottom of the screen that tell you to rest when needed. It will not interfere with your results! I am about to wrap up this phase of Insanity in a day and then its on to play with the big boys in phase 2!!! Tomorrow is Plometric Cardio Circuit!!! Saty tuned!!!

Insanity Day 22: Cardio Recovery

Well as you can see on yesterday my body said we are taking a break. I had no input. My knees had a meeting with the rest of my body and my brain acted as the final say and they came to the conclusion that yesterday was an off day lol!! Was I ever happy to see a recovery day! I took advantage of stretching and using the control moves to help my body to heal. My knee is feeling better but still not 100%. Next week will be a great week to recuperate because its all Core Cardio and Balance!!! See ya tomorrow for Pure Cardio and Cardio Abs. I may have to modify again.

Insanity Day 20: Cardio Power and Resistance

Today was a little different with my workout. I finally had an off day so I moved my workout from early morning to late morning. I found out today that I am an early morning person lol! Cardio Power and Resistance is a great workout and it pushes you right out of the gate. I am still having to modify because my knee is not 100% yet. I also have a sinus infection and that makes it the workouts a little harder. At any rate I am still digging deeper and pushing harder!!! Stay tuned for tomorrow when we get to Plyometric Cardio Circuit ( the one that took me out lol).

Insanity Day 19: Pure Cardio and Cardio Abs

If you have been following the blog on my journey with Insanity you will notice that I skipped Day 18. Well that was done because I sustained discomfort in my knee on last Friday, so I took an extra day to make sure I didn't push myself to injury. I also had to modify today on the workout. I only did the Cardio Abs. Great workout today and no issues with my knee either. As for tomorrow I will see if my body is up to pushing to the max! Yes I know I am insane for even doing this workout again lol!!! I will update on the progress of my knee as the time goes on. In the mean time, stay tuned for tomorrow's entry Plyometric Cardio Circuit, this is the one that took me out lol!!!

Insanity Day 17: Cardio Power and Resistance

Well I had to cut today's workout short. I injured my knee again. Nothing serious, I felt a twinge in my knee during the warm up. I am going to be smart about this and not push on it today. I am going to ice it down and  after work I will pick the workout back up. In addition to that I am to go and get and ACE band for my knee. I should've already had one lol! This isn't the first time this has happened lol!!! I will see you guys later on today and I also will modify some of the moves so this doesn't happen again!!!

Insanity Day 16: Cardio Recovery

Thank goodness today was Recovery day because yesterday was a bad food choice for dinner! I had to eat on the go because I was crunched for time getting to Bible Study. In essence I once again didn't have a chance to make up my workout from yesterday. I am not going to stop because of that. That means to keep moving and dig deeper on the rest of the program. Flexibility is improving, core strength is definitely improving. What I am noticing in this phase is that is not as much strength training as there is cardio. So if your are following this blog and you are thinking about doing Insanity, be prepared because it is cardio intense! Stay tuned for tomorrow's entry, we are doing Cardio Power and Resistance!!!

Insanity Day 15: Pure Cardio and Cardio Abs

I am discovering that on these days I have to modify the workout because I am too worn out to get through it all! What I plan on doing, if the day allows, is doing one workout in the morning and one in the evening. Today I did Cardio Abs first. The advantage of that is that you are getting your cardio in as we as working your abs and core. With that being said my obliques are on fire lol! Stay tuned for part 2 of this blog (if there isn't a chance and you are following that means I didn't make it lol). The most important thing about doing a HIIT workout is to make sure you listen to your body. It will tell when to modify!!!

Insanity Day 14: Plyometric Cardio Circuit

I survived another Shaun T. Beatdown! Acid reflux was trying to ruin the party this morning but I didn't let that stop me. My hamstrings are begging for mercy lol! That has always been a weak area for me. Now that I am 3 weeks into this they are beginning to cooperate. So to sum it up I had to push a little harder this morning. Tomorrow is Pure Cardio and Cardio Abs... Stay Tuned!!!!

Insanity Day 13: Fit Test

First I want to apologize to  al who have been following this blog because I said I was going to post the second part of my workout on Saturday, but that never happened! The weekend got a little busier than I expected. So, as it goes we moving on with the Insanity workout plan. Today was the 2nd Fit Test. My numbers improved somewhat. My numbers stacked up like this: Switch Kicks-67, Power Jacks-30, Power Knees-51, Power Jumps-30, Globe Jumps-6, Suicide Jumps-9, Push Up Jacks-23, Low Plank Oblique-25. So on an average I improved about 5 reps per exercise. Stay tuned for tomorrow's entry with Plyometric Cardio Circuit!!!

Insanity Day 12: Cardio Abs

I know today is supposed to be Pure Cardio and Cardio Abs but due to time constraints I could only get Cardio Abs in this morning. So today I am dividing this entry up into two posts with Pure Cardio beging done this afternoon. My abs and core are on fire this morning. Even though Cardio Abs is only a twenty minute workout it pushes you the whole time! There is no warm up anything, Its just straight into the workout! I feel energized but I am kinda sore lol! Stay tuned for later on today for the second part of this workout!!!

Insanity Day 11: Cardio Power and Resistance

I can't tell you all how much sweat is dripping from me as I write this blog entry! This morning I believe I hit that mark that says give it all you have got! I pictured in my mind the body I want and optimum level health I want to achieve and that brought something out of me I haven't seen in a while! I can tell I have dropped a few inches because I am beginning to see definition take place. My arms are the most visible sign of change right now. I will have to upload pictures within the next two weeks. Stay tuned for tomorrow's blog entry. We are stepping up a little with Pure Cardio and Cardio Abs!!!

Insanity Day 10: Cardio Recovery

Cardio Recovery wouldn't be recovery without  beating yourself with cardio on the days before! Like on the last recovery day, this day was much appreciated. As I get into this workout I discover the more you do it, the harder you push!! I find myself  putting a little more effort forth each time I do a particular workout. My hamstrings feel relieved for change today. Definitely getting more energy from having some good cardio first thing in the morning! Stay tuned because tomorrow's workout is Cardio Power and Resistance!!!

Insanity Day 9: Plyometric Cardio Circuit

If you have been following the blog my count with the days has been off. I have not counted the rest day. So today is really day 10 lol! Today was one of those days that I did not feel like working out. I had really" dig deeper" this morning! I pushed myself harder than usual today. My hamstrings are still burning but nothing like they were on yesterday. Plyometric Cardio Circuit is a great interval training workout!!! Tomorrow is a Recovery day. I am so looking forward to it!!!

Insanity Day 8: Pure Cardio

Today I decided to get up a little earlier so I could get focused for a great workout ( also that helps when you get in the bed on time lol). Insanity Pure Cardio makes for a different type of workout because it is not interval training. Instead you are going straight through the workout without repeating sequences. I am once again going to have to work on some extra stretches with my hamstrings. During the leg pulses in the warm up I can feel how tight they are. May need to visit some Yoga X!!! Tomorrow is Plyometric Cadio Circuit. Stay Tuned and  Get Toned!!!

Insanity Day 7: Cardio Power and Resistance

Not going to make this blog entry too long but today's workout was a killer! After a rest day ( which your body needs) the workout is a beast! After about minutes my body began to get back in stride. Outside of the regular Insanity stretching I am going to have to work on getting my hamstrings to loosen up. They are extremely tight! Stay tuned for tomorrow's entry!!!

Insanity Day 6: Plyometric Cardio Circuit

Insanity 6- Marcus 0. This time around Insanity is really whooping me, but I love it!!! After week one of Insanity my body is readjusting nicely. I can already see results in my energy levels and my core is beginning to get stronger.The way the program is set up you will be challenged before the end of your first week because you will see the very first workout you would have done at the beginning of the week. If you are on this journey my advice is to push hard and play it safe!!! Tomorrow is a rest day and I am looking forward to it! There will be a rest day blog on tomorrow. Stay tuned!!!

Insanity Day 5:Pure Cardio

When Shaun T. says that he is nervous for whats about to happen, take heed to that warning. Pure Cardio is Insane! This workout is a little different from the rest in that it doesn't give you as many breaks as the ones with interval training. My ability to stick with the regiments are getting better everyday. I am not as winded as I was on the day of Insanity. My next investment will have to be a heart monitor so I can get accurate counts of how many calories I am actually burning. Stay tuned for tomorrow's blog. I will be venturing back to the Plyometric Cardio Circuit. Gotta love HIIT workouts!!!

Healthy Tips

If you are an individual that is always on the go, like myself, you may find it difficult to make healthy eating choices. Well making changes in eating is not a difficult task. It just takes making gradual changes here and there. Starting with a healthy breakfast is very important. Breakfast sets the tone for your day. When you eat breakfast you are literally breaking a fast. Your body goes into a state of fasting when you are asleep. Have a midmorning snack once your day has begun. This will insure that your metabolism has something to burn and in turn it produces energy. With lunch try and eat light. A good source of protein, like chicken, and spinach will be great. You could also have a great shake (Shakeology) to fill you right on up. For an afternoon snack try eating a good fruit. I am am advocate for eating plums myself. For dinner try and get a good healthy meal in. Its probably a good idea to eat a few hours before you go to bed. That gives you enough time to let your food digest. I hope these tips are beneficial to you all in some kinda way. Stay tuned to the blog as I journey through Insanity!!!

Insanity Day 4: Cardio Recovery

Let's say today was much appreciated! Even with that being said an Insanity Recovery of any kind is not just a recovery, but it is extreme recovery. There were a lot of squats ( which I hate lol) and also a lot of yoga poses. My quads and core are still burning but the Cardio Recovery has me feeling better than I was. With any workout you must remember to always be active on your recovery days to get the most effect from the program! Tomorrow is Pure Cardio! Follow the blog and stay tuned!!!

Insanity Day 3: Cardio Power and Resistance

Ok I am insane for doing Insanity again lol! This mornng I started off sluggish because I graced the bed later than I planned. My core and quads were still burning from yesterday's workout. That is a great plug for the P90X Recovery formula lol!!! Shaun T. really pushed me this a.m. I can already tell my muscles are readjusting to cardio. My core also was more engaged today too. As I go through this workout I have to remind myself  that everything comes from the core!!! Tomorrow is a recovery day and I can't say that I am not glad to see it lol!!!

Insanity Day 2: Plyometric Cardio Circuit

I just took a Shaun T. beatdown! Plyometric Cardio Circuit does just what the title implies. Out of the gate with the Insanity workout you are pushed to your max and it only goes up from there. My legs and my core are on fire but I love the burn! Tomorrow's workout is Cardio Power and Resistance. I am going to take it lite once again on the eating today. Yesterday for lunch was a salad, grilled chicken, and grilled vegetables. I aiming to do the same again today. Let's get toned!!!

Insanity Day 1: Fit Test

What's going on fitness family? Well as you all know today was my first day back on Insanity. This is my second tango with this beast of a workout. It felt like I was getting at this workout for the first as I was doing the Fit Test this morning. My numbers stacked up like this: Switch Kicks -49, Power Jacks-25, Power Knees-46, Power Jumps-20, Globe Jumps-4, Suicide Jumps-7, Push Up Jacks-15, Low Plank Oblique-28, All in all I basically ended up with similar numbers to my first time doing the workout. I started off sluggish this morning but as I got into the workout my body began to get in tune. Stay tuned for tomorrow's blog as I am going to take on Plyometric Cardio Circuit!!!

Getting Ready for Day 1 Insanity

Good evening family! I have spent most of this weekend prepping my body for another round of Insanity. That's a hard task when you are used to living on the go as I am. Anyway, I have been conscious on cutting back on the carbonated drinks, no empty carbs, and most importantly making sure I get my rest. So this entry is going to be a short one. I will be reporting back here on tomorrow and give you guys a recap of the Fit Test.

Another Round!

As many of you know I have completed P90X and Insanity since I have been a Beachbody Coach. I gained great results from both programs. But what I didn't do was correctly document my progress. I would just get up workout and haphazardly post my progress but there was nothing consistent. Well the purpose of this blog was created just for that. Starting next week I am going to go another round of Insanity. There is approximately 136 days until I venture on my anniversary trip to Jamaica and the Cayman Islands and I need to definitely tone back up. I have lessened my cardio workouts and now I can feel the results. Without cardio your body can't really burn those extra calories you need to see real results. My target weight  to get to is 175lbs. Right now I am at 197lbs and that puts me at about at about 20% body fat.  I am aiming for between 8-12% body fat at the end of my 60 days. So you will all get updates from me everyday I workout and I will document my progress each step of the way. If any of you know my purpose for wanting to live healrhy, it is as simple as this: Hypertension, diabetes, high cholesterol,and a lot of other diseases have plagued my family for years. Both of my parents have had open heart surgery as a result of these diseases. During high school and college it was easier to maintain a healthy lifestyle because I was constantly active. I began to gain weight after college. It was in Grad School that got a new lease on life. It was there that I was surrounded by people who lived a healthy lifestyle everyday and it was the norm. Well needless to say that it rubbed off on me.So now thanks to Beachbody I can gave access to that lifestyle in the midst of my busy life!!! So stay tuned and follow my progress!!1

P.S This time I will take pictures and upload videos of the process.

Don't Walk Alone

On a journey to living a healthier lifestyle it is a great idea not to go at it alone. A lot of people who start out their journeys alone usually end up giving up or get easily  distracted and lose focus of what it is they were shooting for.

If you are beginning a new regiment joining a gym, or starting a new workout program get yourself a partner or form a workout group. Facebook, Twitter, and all of the social networking sites make tjis task easier for you. They bring the world to you. I have accountability partners in Tennessee while I reside here in Alabama and that is more effective to me than going at my journey alone!

So in essence don't go at your journey alone. Network with people who are on the same page as you. Take advantage of using social media to meet others who want to live and be healthy!!!

So You Want To Live Healthier?

So you want to live healthier? That's not just a saying these days. Young professionals, like myself, have to live life on the go a lot because our lifestyles are so demanding. That's why I ventured into home workouts through BeachBody. Team BeachBody gives anyone from any walk of life access to living a healthy lifestyle. Making the decision to live healthier shouldn't be a do or die choice nor should it break your wallet.

If its motivation you are lacking, get a couple of friends to decide to make a change with you, that way you aren't alone! Accountability is everything and it will keep your boundaries up and help you to stay focused on you goals!

So if you are serious about developing a healthier lifestyle go to www.beachbodycoach.com/mlaister and become a member of the Team BeachBody community!!!

Back to Regimen: Week 2

I am entering my second week into my workout regimen. So far this week I have done yoga, push ups, and Ab Ripper X. In the morning I am going to throw Kenpo X in the mix. Getting back into the groove of things has been an interesting journey so far and changing up the routines from day to day has been great!!! Stay motivated friends!!!

Back to the Basics

After a brief hiatus from working out I am back to the routine. I have been diagnosed with a condition called Vertigo. Doctor has been telling me to take it easy and that's just what I have been doing. Now that I am back to status quo I am back on the workout grind! I am dabbling with a P90X/Insanity Hybrid workout I am put together. I customized these two programs so I could start from the lighter of the wokouts and work my way up to some of the more advanced ones. My first week back at it consisted of Kenpo X, Insanity Cardio Power and Resistance, Yoga X, X Stretch, and Ab Ripper X. This is just a small start to an already challenging task ahead of me. Anyone who wants to join me in staying accountable for workouts, follow the LifeFloFitness Blog .