Can’t make it to bootcamp - find out how we track progress & crush personal goals on a weekly basis! And how you can do the same thing at home!!
Skills days are days that allow each participant to work on building new skills through a variety of benchmark drills. These drills are designed to help each Fit Mama member track their results. There is nothing more motivating than seeing hard work pay off! Which is exactly why I encourage all of you - bootcampers or not to try out some of these Skills drills!
You can run through 1 or 2 of them - or go for it and do all of them! Then as you keep working towards your fitness goals - you can repeat these 2 minute benchmark drills!!
2 MINUTE BENCHMARK DRILLS ~
Now it’s time to set some goals - and to crush them!!
Here are some other Fit Mama workouts for you to try:
I’m sure you’ve heard about it. Bulletproof coffee aka butter in your coffee.
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?
Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle.
I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise.
If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee.
The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism.
Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!
How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits.
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!
One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions!
Bulletproof Coffee Recipe:
Make your own brain-boosting coffee drink to jumpstart your day!
Print this recipe!
Get your veggies in ~ while having dessert! Soft & chewy oatmeal cookies loaded with healthy carrots, currants & cinnamon. They’ are sure to be a hit!
I’ve learned that it’s hard to go wrong with a cookie. Which means, it’s the perfect sweet treat to doctor up with some “secret ingredients” - in this recipe, the ingredients aren’t so secret - but they for sure add an extra nutrtitious punch!
I used 2 different whole grains in this recipe - oatmeal & whole grain flour.
If cooking with your child, I strongly encourage you to expand on the healthy ingredients you are adding to this recipe! Not only do children love being kitchen helpers - this is a great way for you to start inspiriting them to love eating in a healthy happy way!!
These cookies have no refined sugar - the maple syrup, cinnamon, carrots and currants offer plenty of yummy sweetness!
These cookies were a hit with kiddos and adults! And it’s so great to be able to add some extra nutrients to a dessert favorite!
Tabata is my favorite workout to share with clients - A) Because it’s a workout that can be done with limited equipment B) Because each Tabata set is only 4 minutes long, making it easy to fit in, even with the most hectic of schedules!
Here is the Tabata low down:
Each Tabata set lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. At least if you are doing it right! Keep in mind the purpose of Tabata is to create a high intensity workout - ultimate goal during each working set is to go anaerobic, which means breathless. (aka - You shouldn’t be able to talk!!)
The structure of the program is as follows:
Try downloading a Tabata app like this one: https://play.google.com/store/apps/details?id=com.simplevision.workout.tabata&hl=en
This makes it a lot easier to remember what round you are on!Then be ready to push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.
For this at home tabata set - all you will need is:
Remember, when you are on for those 20 seconds, you should be working as hard as you can! Own your workout and modify where you need to!!
For another tabata workout - check this out!
Feel free to contact me with any you may have about ways to own your healthy happy life!!
Finding an AWESOME kick booty workout app can be a game changer in getting your at home workout on! Even better when you can find a workout app that is for real FREE and not trying to push a million different "premium" features on you!
When looking for my favorite workout apps, here is what I look for:
Here are TOP PICKS FOR MUST HAVE FREE WORKOUT APPS:
1) SWORKIT: ABS & CORE:
This is app - is part of the SWORKIT series. I love all the SWORKIT apps because A) they are actually free B) you have the ability to set the timer to go from 3 - 60 minutes. The "ABS & CORE" version shares that cool feature and allows you to choose from "Absolutely Awesome", "Back Strength, or "Complete Core" workouts. Every workout is body weight only and consists of a variety of exercises performed in 30 seconds intervals. If you are looking for extra core work (which is one of the biggest exercise requests from Fit Mama clients) the SWORKOUT core app makes it easy and realistic! Challenge yourself to one SWORKIT core set daily!
2) INTERVALS - INTERVAL TIMER
Ok - this app isn't going to tell you what to do for your workouts but as far as I'm concerned this app is the essential workout app you can have. Tabata (HIIT workout lasting 4 minutes consisting of 8 sets 20 seconds on/10 seconds off) is my go to recommendation for any client struggling with fitting in a workout routine. Tabata is also an awesome workout for anybody who gets bored easily. You can change up exercises every 20 second round of Tabata if you want - which makes for a fast paced and super effective workout! The INTERVALS app makes keeping track of where you are in each set completely mindless. Just press the start button and listen to spoken interval names and prompts. When you've completed all 8 sets, you'll hear "WORKOUT COMPLETE". That means - Wooohoooo - that round is done. Whether you have time for a full 20 minute Tabata workout (5 rounds) or you only have a few minutes - this INTERVALS TIMER app makes it extra easy. As a side note this app does have a lot of additional bells and whistles allowing you to sync to your Apple watch and customizing your workouts and HIIT times. As cool as that all seems - I love my totally free and easy to use FREE version!
3) NIKE TRAINING
I saved my super fave for last - NIKE TRAINING is SERIOUSLY AMAZING! This is my go to for days when I"m working out on my own but I want someone else to tell me what to do. It's like having your own personal trainer giving you a kick ass workout, while still having the sometimes needed luxury of being alone. You can choose from a variety of workouts based on what kind of workout goal you have that day. Their are a large variety of workouts that range from beginner to advanced. This app can be a perfect accompaniment to your gym membership being that quite a few workouts require equipment. I like that you can choose a workout to guide you through a workout that possibly uses equipment you may not have known how to use on your own. This app also has "Benchmark" workouts that help you track progress - along with having a feature to create a customized workout plan for yourself using a variety of the workouts they provide. Each workout is easy to follow along with and come in a variety of lengths. This is my number one most recommended workout to each of my clients! The models not only show each exercise but give helpful cues to make sure you are doing each exercise correctly. This app will give you a great workout and act as a learning tool teaching you proper form to ensure you are getting the most effective workout possible - without the help of an actual personal trainer being there to guide you.
Now it's time for you to share some of your favorites with me!! Like I said before - I like variety! It's great to learn about new ways to get my workout on when I'm on my own! Be sure to comment below and tell me what workout apps are your favorite!
AMRAP = As many reps as possible!
Start the clock and run through each set completing as many reps as possible. When the clock stops take a 1 minute break before moving on to the next set!
REPEAT SET #1
REPEAT SET #2
CORE FINISHER: AMRAP 5 min
Your body is ever changing. Having a healthy metabolism is the key to keeping busy ladies energized and feeling your best! Learning how to plan consistent meals throughout the day in a way that actually fits your lifestyle - GAME CHANGER! These meals should be nutrient dense and help maintain blood sugar levels. This will help reduce cravings and keep you feeling satisfied.
The biochemical reactions brought on by our metabolism enable us to release and use energy from carbohydrates, fats, proteins, and alcohol.2.
Your metabolism doesn’t run efficiently without you treating it properly. With the right vitamins, minerals and enzymes in your meals, your metabolism will be able to operate to it’s full potential.
Insulin is released in your body to help balance blood sugar but it also decreases your bodies ability to burn fat. That’s why knowing how to eat meals in ways that balance your blood sugar is instrumental in keeping your metabolism working.
The Squad program uses 5 meals a day - but allows you to customize these meals to work with your bodies individual needs. Squad ensures proper portion control which not only helps you stay on track towards your goals but teaches you to eat mindfully. Eating mindfully is the foundation to being able to stay healthy while still enjoying life. That’s a very important part of Squad mentality! - I mean, we all want to be HEALTHY & HAPPY, right?
To find about more about how you can be part of the Squad -click here!
Liz Sampson, ACE certified personal trainer - group fitness instructor and fitness nutrition specialist. Owner of Fit Mama Workouts and Squad Health Coach
Guess what mama? - It’s time to LET IT GO!
The most important step of finding a healthy, happy and confident you is letting go of a person (or body) that you used to have. Let go of a number on the scale that may represent a part of your life that you wish you had back. Maybe that number on the scale represents an awesome time in your life. For me it didn't.
Me at my thinnest weight was not a happy person. I was starving, anxiety ridden and constantly feeling like I wasn't good enough. Yet, after gaining pounds during fertility treatments and then babies - I longed to have that thinnest self back. Regardless of that that thinnest weight represents to you - let it go. It's time to stop shaming yourself for what you think you should be. It's time to embrace your awesome self. Take control of your health and your happiness! It's time to start listening to what your body is telling you. That means it's time to be done with the fad diets. It's time to stop listening to what works for everyone else and start focusing on what's going to make you feel like your best self. It's time to get energized! It's time to enjoy life! It's time to feel amazing and confident in your own skin!! It's time to create your healthiest and happiest lifestyle and make it last forever!! Wooohoo!!
We all have different body dispositions (body type, hormones, etc) that impact what kinds of food will work best to get us the results we are looking for. Long term results. You need the foods that make you feel your best. That means protein, minerals, vitamins, water, and yay! Even CARBS! A year ago I decided to help some of my Fit Mama clients with nutritional counseling using customized meal plans. As I helped them through this process I started to realize how finding your healthiest and happiest self had so much more to do with a way of thinking than just eating "the right" kind of foods. This mentality of mindful eating and learning to feel confident in your healthy life decisions was the foundation of the the Squad program. Squad will teach you to listen to your body. You will learn how your body type can dictate what foods you need and when you need them. Healthy nutrition does not look the same for everyone - so it’s time to take control! You have the power to start owning your health and happiness - right now!!
Are ready to let go of your hang ups? Are you ready to own your new totally awesome life?
If you are ready to start listening and learning to what your body really needs ~ Click here and find out more about what it means to be part of the Squad!
HERE'S WHAT YOU CAN FIND AT FIT MAMA WORKOUTS!!
Each class offers a variety of different kinds of workouts and uses a variety of equipment. This will make your Fit Mama Workout fun and maximize your fitness results.
A BUILT IN SUPPORT SYSTEM
At Fit Mama Workouts you will be surrounded by workout partners cheering you on and motivating you to reach your goals.
WOMEN OF ALL STAGES OF LIFE AND FITNESS LEVELS
No matter what class you choose to attend we will work hard to make sure you feel great about your workout experience, always encouraging and helping modify when needed.
FIT MAMA SKILLS
Weekly "Skills" days are days designed to help you see all of your amazing progress! Each week participants will work a set fitness goals. These goals are practiced individually with a trainer - giving you a chance to further perfect your skills based on your own fitness level and on your own schedule! At the end of each week a mama will be chosen to win a prize for all of their hard work!!
For additional information on our classes, follow us on Facebook.
GET READY TO FIND YOUR FIT.