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Are you looking for healthy snack ideas?

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Here are some of my favorites. I really like these little containers or color coded ziplock bags. It makes the #21dayfix program easy! 2 hardboiled eggs (red), fresh vegetables (green), almonds (blue)  all portioned out in easy containers. Can’t get any better than that. I love not having to think about measuring out the right amounts of foods.

Ready to cross train?

ondemandReady to CROSS TRAIN?
We now have TONS of the HOTTEST workouts loaded all online, some of the ones you have been EYEING and wondering if you should get! Like Turbo Fire, T25, P90X3, 21 Day Fix and more! All ON DEMAND!

Do you want to train with me for 3 weeks? My group starts  Monday, March 16th.

–> My group will log in a private FB group for Daily Check in
–> I’m creating a Cross Training Program Workout Calendar using different workouts in the ON DEMAND to reach your goal!
(Doing a mix of hiits, cardio, weights, and stretching gets you results faster in a shorter amount of time)
–>NEW Meal Plan utilizing the “Intermittent Fasting” – My new research and formula that allows you to eat more of what you like that keeps you feeling satisfied and losing fat!
–>Daily personal training TIPS and advice loaded each day
–>Includes 3 months of ON LINE ON DEMAND WORKOUTS (all the TOP Beachbody programs)
–>Includes 10% discount for 3 months on anything else you want to buy- energy and endurance, recovery, bars, more Shakeology, etc..
–>Includes 1 month Shakeology and 2 months of it discounted 10%!
When they told us the price, I thought it was too cheap- so HEY! Get it while it’s CHEAP! HA! It’s ALL only $140! 3 months access to ALL of those workouts!
Anytime, anywhere- on your computer, phone, smart-tv…you got internet- play it!
Just think how much EASIER it is to do these workouts where you love to workout! At the gym- use the GYM’s weights for Body Beast, Get friends together and use the group room to bust out some Turbo Fire, Lunchtime Workouts at the JOB- do some 21 Day Fix for 30 minutes and then shake up some shakeology while you eat lunch and recover for your lunch break.

MESSAGE ME if you have questions anita@anitakellam.com
OR to sign up for this- sign up ASAP at http://tinyurl.com/21dayleanout

You’ll get automatically from me a 7 day meal plan and access to 22 online workouts in a private library!
GO NOW so you don’t miss SHEDDING THE WINTER LAYER!

What’s your excuse??

What’s your excuse??

I already know all the excuses because I was the queen of them for years… It’s raining out, it’s too nice out, my workout clothes are dirty, I forgot my headphones at home, I don’t have time, I don’t want to get bulky, I’m too tired…blah blah blah. The real question to ask should be what’s your REASON?

My before picture is just after finishing my doctorate. I did not regularly exercise. I held baby weight after each pregnancy. I was constantly exhausted and used the excuse that chasing the children around was enough exercise. I came down with every cold and virus that could fester and spread on the grocery cart handle. I was miserable and avoided any pictures with my children – which now in hindsight is just plain sad for them and me. I went to bed miserable every night because I failed at what I had sworn that morning I would do – which was to make better food choices and get to the gym. It was an ugly vicious cycle and the effects of my misery did not go unnoticed by my family. 

Finally, one morning I woke up and said I am done talking about it -(I felt my back fat jiggle) and from that day on I started living it and being about it. There have been setbacks, struggles and tears but the truth is, once I started getting up and consistently working out in the mornings, it made me want to make better choices all through the day, including in the kitchen. My energy levels became increasingly better and I slept like a rock all night. My moods were much happier and instantly improved my family life and relationships. It would be a straight up lie if I said I wasn’t motivated to rock a bikini at my age but I also realized these kids in my life really were MY WHY and they needed and deserved a happy, healthy, active mom who could step up and be their healthy role model. When I found my reasons why, I simply lost all of my excuses.

My decision to coach keeps pushing me further, keeps me motivated and providing goals but it is very far from my reason why I continue to live this lifestyle.

So instead of looking for your excuse, are you able to dig deep and find YOUR reasons WHY? When you do find your why and your passion, your results will follow. Message me for help.11042942_947364438631658_7105274840541815394_n

WARNING: It’s about to get real up In here…

WARNING:

It’s about to get real up In here…

To continue to grow and move forward in your life, you have to keep setting and striving for bigger and better goals. Sometimes we find we have a “thing” that hinders us from reaching our goals maybe it’s fear, lack of motivation, self-doubt, not knowing where to begin…

Ready?!?(Told ya it was about to get real)…

My “thing” is fear of success and not believing I’m good enough. This stems from self limiting beliefs. What does it cause you ask? With my health and fitness. I’ve struggled with my weight off and on after the birth of my kids and when I was in grad school. When I would get to a point where I was finally seeing results and super proud, I would self-sabotage with binge eating on sugar or playing mental wrestling in my head. It’s a vicious cycle really. I’ve had to learn to overcome my fear, to KNOW that I am good enough and I DO deserve the happiness God put me on this earth to receive.

It’s not easy and I still struggle, but that doesn’t mean it’s impossible! We are capable of ANYTHING! We just have to believe in ourselves and put the proper actions into place!

Please know, if you have any questions or want to chat I would love a message from ya!

Whatever your “thing” is, it’s time to conquer it! It’s time to believe in YOU!!

 Get Real

What are you waiting for?

Starting an exercise program can be overwhelming at times, but start slow and it will get easier while you get stronger. Follow these tips and you’ll reach your goal before you know it—and be ready to set the next one!

Beginner Workout Tips
1. When you have no motivation to work out, go for just 10 minutes. Once you get going, you’re more likely to continue than if you never started. Plus, if you stop at 10, at least you get 10 minutes of activity!

2. Let go of tension in your hands, neck and shoulders while working out. Too much energy is expended with the tension when it could be directed to the muscle actually working.

3. Be ready in the A.M. If you have trouble getting up early for a workout, set your clothes out the night before and jump in the shower for 30 seconds to wake yourself up as soon as you get up.

4. Set mini-goals. Reaching smaller goals lends a sense of achievement, which in turn fuels motivation. For example, rather than the goal be to lose 15 pounds, start with 5 pounds. When you reach that goal, reassess and set a new mini-goal.

5. Think positive! It may take a while to change your body for the positive, but in one second you can transform your mind.

6. Do it for you. Lose weight for yourself and no one else.

7. Outsmart cravings. When a sugar craving hits and you want to graze out of boredom, brush your teeth before you indulge. Your fresh breath may save you a lot of unneeded calories.

8. Use your arms. Simply pumping your arms when doing any cardio activity can raise the level of calorie burning by 15 percent.

9. Take time to recover. A hard strength workout is like bruising a muscle. You wouldn’t keep hitting a bruise would you? Let it heal before working it again.

10. Get outdoors. Sunlight and fresh air are great energy boosters. Take a walk, have a picnic or just sit and think of the positive changes you would like to make in your life.

11. Always have an extra set of workout clothes on hand. You never know when an unexpected energy surge or free time may arise to exercise, so keep a set of workout clothes at work or in your trunk. Being prepared will save time and energy.

12. Choose activities you enjoy. There is no need to force the ones you don’t like. You won’t stick with them, and that will only be detrimental to your success in the long run.

13. That being said, you never know if you will like something new until you try it. Be willing to “stretch” yourself a little.

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Do you want smokin’ HOT abs?

Abdominal Crunch with Oblique Twist 1

Abdominal Crunch with Oblique Twist 1 (Photo credit: Scott & White Healthcare)

Muscles of the trunk

Muscles of the trunk (Photo credit: Wikipedia)

The world seems to have an endless array of workout equipment to get smokin’ hot abs, but most people still don’t do enough activities each day to actually get the results they want. Back & abdominal muscles are referred to as your core muscle group.  This is an area that will weaken as we age if they are not targeted routinely with exercise.

What is a strong core really good for?

  • A strong core reduces back pain
  • A strong core improves athletic performance
  • A strong core improves postural imbalances
  • Core muscles add strength and stability to the spine, arms and legs.

The muscles of the core run the length of the trunk and torso.

The list below names the most common and generally accepted group of core muscles.

It is hard to target the core muscle group during regular daily activities.  You need to pay specific attention to them with targeted exercises. Exercises that Build Core Strength The most effective core strengthening exercises are when the torso works as a solid unit & the front & back muscles contract at the same time, multi joint movements are performed & the spine is stabilized. Abdominal bracing is an important basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine or pretend that someone is about to drop a heavy weight on her abdomen and you need to tighten up. This action primarily recruits transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath. Some of the best core exercises are simple bodyweight exercises. What Are the Best Core Exercises?

  1. Bicycle Crunch is the #1 ab exercise if done right.
  2. Ab Crunch on an exercise ball.  Dust off that exercise ball and put it to work.
  3. Single leg bridge exercise. The best unknown exercise for the core.
  4. Vertical leg crunch. Killer!
  5. Long arm crunch. This will get amazing results and I LOVE it!
  6. Reverse crunch. Keep torso steady and lift up the feet.
  7. Plank (Hover)
  8. Side plank. Add extra oomph by crunching your top leg up in this position.
  9. Basic crunch
  10. Crossover crunch
  11. Seated oblique twists on a medicine ball
  12. Oblique Crunch
  13. Plank on a balance ball
  14. Alternating superman
  15. V-Sit exercise
  16. The basic push-up. You heard me right. The push up is great for abs.
  17. Hip lift
  18. Back bridge

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.  To get an extra bang for your buck add a form of resistance to your workout. This can be done by using resistance bands or adding a weight to your moves. For example, place a light weight on your upper abdomen, creating some resistance. Another option is wrapping a resistance band around your feet and holding the handles while you perform your exercises.

Fitness tips to get the MOST out of your workouts

weight training

weight training (Photo credit: midwestnerd)

English: Exercise work zones (Fox and Haskell ...

English: Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. Français : Zones d’exercice de travail (selon la formule de Fox et Haskell entre 20 ans et 70 ans) : zone rouge (VO2Max), anaérobie, aérobie, perte de poids et échauffement. (Photo credit: Wikipedia)

1.     Get comfortable. Make sure that you have the right clothing and shoes to perform your exercise routine.

2.     Buy a heart rate monitor with a calorie counter to help motivate you and keep your heart rate at 80-85% of your maximum heart rate while working out.

3.     Set goals so that you can measure achievement and make a contract with yourself that is posted someplace you see daily. This will serve as a reminder to keep you on track.

4.     Schedule your daily workouts and stick to it.  This is non-negotiable! If you are asked to do something at your scheduled workout time, say, “Thanks for thinking of me, but I already have something scheduled then. Can we do it another time?” If there is no getting out of it, then find another time that day to workout.  Morning workouts are the easiest to stick to and make sure they are at least 30 minutes long.

5.     Have a support system of like-minded people that will motivate and encourage you. That’s why my challenge groups have been so successful.

6.     Mix up cardio and resistance training

7.     Ramp up the music. You will move faster and burn more calories.

8.     Make sure you are well hydrated before working out so you don’t get a muscle cramp.  If you don’t like to drink water before your workout make sure you get at least 80 ounces through the day.

9.     Eat a mix of protein and carbs for energy and record your nutritional intake in a log. I love myfitnesspal.com.

10.    Exercise needs to be a daily habit. No excuses.  Vary your workouts to keep your body guessing and keep your mind engaged. Find workouts that are fun for you to do and log them. Beachbody has a great system to keep track of these.

11.    Have some caffeine 40-45 minutes before working out.  I like energy and endurance because there is less than 200mg of caffeine in it. This can help stabilize your blood sugar, mobilize fat stores and heat up your metabolism.

12.    Find a way to reward yourself when you reach a goal. But, skip unhealthy rewards that may get you off track, such as junk food.

For more helpful information, tools, programs or motivation check out http://www.homefitnessjunky.com or Facebook me at http://www.facebook.com/homefitnessjunky

5 Ways Hydrating Can Keep You from Hurting

By: Howard Shapiro

 

You’re all set for your 3:00 workout. Pre-workout snack? Check. Exercise clothes? Check. But just when you thought it was safe to Push Play on your P90X® DVD, you realize there’s one important thing missing: your water bottle!

Water Bottles and Dumbbells

That little 12-ounce bottle is truly a fitness enthusiast’s best friend. After all, adequate fluid intake during a workout is essential for comfort, performance, and safety. And the longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

Here are 5 important things to know about hydration and exercise:

  1. Woman with Sports Bottle Water works wonders. Did you know that in 1 hour of exercise, your body can lose a quart or more of water? (If you did, give yourself a big pat on the back.) It’s a fact: Water helps replenish your body because of the amount you sweat during a typical workout.

    Drinking water throughout your workout has a variety of other benefits too. Your muscles can start to cramp if you don’t drink enough. This is because water aids in the removal of lactic acid, which is the primary cause of muscle soreness.

    It also helps prevent the dreaded “D” word: dehydration.

    Becoming dehydrated can severely hamper your athletic performance, slowing you down and making you feel sluggish. But in extreme cases, it can also cause dizziness, heatstroke, or even death. Last time I checked, none of these seemed like appealing options.

    Want to make a preemptive strike against dehydration? Don’t wait until you begin your workout to get water into your system. So when should you start, you ask? Great question.

  2. Man Drinking Bottled WaterDrink water before, during, and after your workout. Many people tend to forget about drinking before exercise, which can be another major reason for dehydration. None of the water you drink when you start working out makes it into your system quickly enough to help your body. This is why you need to drink about 15 to 20 ounces 2 to 3 hours before you work out in order to hydrate properly. (Sorry, this doesn’t include alcoholic beverages.)

    It’s also vital to stay hydrated while you exercise. Remember to drink 8 to 10 ounces of water approximately every 10 to 15 minutes while you work out, not just when you’re thirsty. And once you finish working out? Since your body needs to replenish the electrolytes it lost during exercise, a good sports drink will do the trick quite nicely.

  3. The skinny on sports drinks. Sports drinks are perfect for athletes, or those exercising at a high intensity for 60 minutes or more. These drinks contain fluids that supply the needed calories required for continuous performance.

    Be careful though, as most of these drinks add extra calories from sugar, which can wind up hurting your diet if you drink too much. How’s that for a catch-22?

    The bottom line is there’s nothing wrong with sipping on a sports drink throughout your workout, and afterwards to replace essential electrolytes.

  4. Woman Drinking Water After WorkoutKnow the signs of dehydration. The first sign is thirst. I know this sounds painfully obvious, but it’s true. When the body is dehydrated, it sends a message to the brain that fluids are needed.

    The next sign is the ever-annoying muscle cramp. When you sweat, you lose sodium, which causes cramping of large muscle groups. People sweat at different rates, and those who sweat more are at greater risk for cramping.

    Next, it’s time for a little bathroom break. No, not now—during your workout.

    Basically, if your urine is the color of lemonade, you’re doing well. If by chance it’s leaning toward the color of apple juice, you need to reach for another glass of fluid. Other symptoms of dehydration include headache, poor concentration, fatigue, constipation, disorientation, and light-headedness.

  5. Woman with Bottled Water During WorkoutTips for “wetting” your appetite. Here are a few helpful reminders to ensure that you don’t find yourself on the verge of dehydration:
    • Carry a bottle. Many people find it useful to fill up a big plastic drinking bottle. If you carry it with you all day, you won’t find yourself without water when it’s time to work out. Plus everyone else is doing it, so you’ll look really trendy!
    • Set a reminder. Set your watch to beep at the top of each hour, or set a periodic computer reminder so you don’t forget to drink.
    • Track your progress. Keep a log of how much you drink. This will help increase awareness and help ensure you’re staying on track.
    • Little by little. Whatever you drink during your workout, take it in frequent small amounts. This proven strategy guarantees that your body will absorb fluids more rapidly and effectively—leaving you energized and well hydrated.

In truth, the dangers of dehydration are real and often overlooked. However, staying hydrated before, during, and after exercise will keep your body’s engine running smoothly. You’ll be protecting your internal organs and preventing your muscles from getting damaged. I’ll drink to that!

Fat free isn’t all it’s cracked up to be

Just because it says fat free doesn’t mean that it is good for you. Sometimes there is extra sugar added to improve the taste. Make sure that you read the labels and make sure that it is low calorie, too!Imagefat

March 2012 Winter Storm

If you are wondering where I have been for the past few days, I apologize.  Montana was hit by a severe winter storm  and power line broke across our driveway so we have been out of power for 3 days!! Life is an adventure.  FYI fiberoptic telephone/internet may sound great, but, after 8-10 hours the battery backup dies and you lose all telephone services.  Remember the old days when the power went out, but your phone still worked?  My closets have never been so clean and the Salvation Army is going to be hit with bags of goodies.  So, it all worked out in the end and everyone is safe. We are thankful for the power company that sent crews from across the state to get our little section hooked up again.

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