Its Been To Long

Hey There, 

It seems like its been such a long time sense I've posted. Let be honest its been a long time sense I've really 100% worked on my weight loss. I need to get back into it. I even woke up this morning at 6 to work out...but never really motivated myself to get out of bed. haha 

Here we go...for all of those who have pulled a me...and have not been dedicated to hitting your weight goals WE are starting now. 

Don't beat yourself up for the months you've lost....focus on today and what you can do to be a little bit better than yesterday. Each day is going to be a new step to you and me getting closer to our weight goal. 

 If you haven't already worked out this morning lets plan to set aside 30 min of our day and do so. Its going to be hard, your not going to want to do and i'm sure you could be finding something better to do with your time..but ultimately by starting today your changing your future so there is nothing else you could be doing better for that 30 min. 

Here goes nothing! 

Spazout, 

Shay 

Yoga Challege 5-30

Here we go for another fun filled day of yoga! I hope you are all enjoying this as much as I am! Yoga is so much fun! 

This was a fun but challenging day. Maybe I am still a little sore from yesterday's but it was still a good challenge and I'm glad I finished it.

SPAZout,
Shay

YOGA YOGA YOGA

Lets get our yoga on!
I'm having technical difficulties so please click the link below to view today's yoga challenge.
Yoga Challenge Day 4-30

Don't forget to get some cardio in.

SPAZout,
Shay

Bad Posture....Try Some Yoga!

Let's jump into the yoga challenge early today! We all need better posture....
Today's yoga challenge is going to help us focus on our posture. LETS GET STARTED!

Yoga Really Helps With Period Cramps

A girl cannot escape her period...sometimes the last thing we really want to do while on our period is work out. Well, here is a known fact, WORKING OUT REDUCES PERIOD CRAMPS and yoga also relieves cramps and backache! So next time you're on your period give yoga a try!
*Note to self: Bananas help relieve cramps. Turn to a banana instead of a favorite bowl of ice cream.

OK, we are on day 2 of our yoga challenge. I was really hesitant to do today's challenge because of my period, but I decided not to let that hold me back and I'm so glad I didn't. After today's challenge I don't really feel the cramps, just pressure. My back doesn't hurt anymore and I feel energized! :)

So for all of you out there that are postponing your yoga workout, I say get off the couch; stop reading this and do your workout. You will feel better about yourself for doing it. You wont ever regret a workout, you'll only regret not doing it.

SPAZout,
Shay

Take A Break And Do Some Yoga!

 I have always wanted to try yoga and I feel like now is the perfect time! I found this 30 day yoga challenge and want to share it with all of you. I love that Erin Motz (yoga instructor) explains at least 3 different ways to do some of the poses that may be difficult for beginners.

I'm excited to see what the future days hold and to see my yoga improvements.
 

SPAZout,
Shay

I Come Back With God's Help

At the beginning of my weight loss journey I thought there is nothing and nobody that can stand in the way of me losing weight. I felt so motivated and I saw bigger results than I had ever expected. For two months I worked harder than I had ever worked in my entire life. I was happier, everywhere I went I had a smile on my face and not a bad thing to say.
Then two month later I lost all of my motivation and stopped caring. It began with some deep personal feelings being uprooted, which led me feeling isolated and alone, and then carried over to me becoming very self-conscious. A few weeks later my hours were cut way back at work forcing me to look for another job and wondering how i'm going to be able to pay my bills. Stress began to kick in and take over my body. 
I began to feel like I had failed at life. I felt like everything I ever start I don't finish and losing weight was just another thing to add to that list of failures . I lost ALL my motivation to keep working out, I found myself stopping off at my favorite food places every time I left the house. I stopped feeling confident and gave up.
Every week I weighed in and stayed at the 230 mark I got discouraged. I wasn't going anywhere and by the end of the month I was very mad at myself for letting the month go by without any weight loss. I kept asking my self why? Even though I knew why.
When I weighed in for my monthly shop talk I didn't see any changes. I hadn't lost anything and I didn't gain anything, so I didn't change anything. I told myself I didn't need to lose the weight. I got tired of the pressure that I created for myself and started thinking if people don't love me for me then they don't need to be a part of my life.
Another month went by where I didn't work out and ate whatever I wanted, whenever I wanted. It became hard to drive by McDonald s without stopping off and grabbing some fries. By the end of the month I had gained 5lbs, and an overall of 4 inches. I officially failed, and on top of it I would now have to backtrack and lose all that just to get back where I was two months ago.
I was hurt, mad at everyone around me, angry with myself and sad. I couldn't take it anymore yet I had no idea where to being to regain my motivation.
Even though in the beginning I had started losing weight just for myself, as I hit hard times, I began feeling pressure thinking that I had to lose the weight for my parents, family, my boyfriend, and friends--- not because they were pressuring me, but because I felt the disappointment would now be theirs to share with me if I failed. 
I recently began thinking of why I chose to work out in the frst place. I chose to because I want to be happy and healthy. I loved working out it made me feel so good! I then decided to start again, so I tried having a set time each morning to workout. Just like getting ready for the day you just do and don't think about it. The first day I didn't get up early enough to work out, the next day I worked out for a bit but still didn't really have the motivation to really be active.
 Tuesday night (June 10, 2014), I asked my father for a priesthood blessing, after having a long talk with my mom. I knew that I was not able to get motivated on my own and that the help from my family was nice, but not working. I needed the Lords help.
The last couple days I have felt more energized, and found time to work out. Even though I have not been perfect on what I eat I have not only found time to work out, but my excitement has returned!
Today I woke up on time and started my workout as planned, but was interrupted when someone wanted to discuss a serious issue with me, which led to a good 30 min.delay. I became frustrated and upset because of the nature of the discussion. I had the choice to quit and do better tomorrow or to keep going and give it my best today. I decided to give it my best today. I went for a run even though I was upset and sad, I ran better today than I ever have. I was so focused on what was bugging me that I forgot I was running. I relized how far I had gone and became very proud of my accomplishment and soon forgot that I was upset.
I came home and finished off my workout with some strength exercises. I was a hot, sweaty mess and it felt fantastic. I feel happy and upbeat and I remember why I love running and working out so much.
My Heavenly Father gave me the streangth and motivation I have been lacking for two months. I jumped on the scale this morning and had lost 6lbs. I had my mom triple check and each time she read out 229lbs. WHAT A MIRACLE!
My Heavenly Father didn't give up on me, He knew exactly what to do to get me up and moving again. He may be addressed by different titles because of peoples different levels of understanding of him, but He is still GOD. He will always answer your prayers. Our Heavenly Father loves each and every one of us and wants the very best for us. I know that as we turn our biggest challenges over to him he will help us turn them into our greatest strengths.
With God on my side my weight loss journey is possible. It wont be perfect and it may be the hardest thing I face. But one day it will be my biggest strength and I'll be able to look back on it and be glad I didn't give up entirely!

Until next time,

SPAZout,
Shay

Banana Muffins

Muffins tend to be full of fat and high in calories. But making muffins from scratch at home can be supper fun and way healthier for you. My mom found this recipe and boy let me tell you what it is divine and has now become one of our favorite snacks.

 Banana Muffins:

Ingredients

• 1 cup whole wheat flour

• 1/2 cup all-purpose flour (We chose to do whole wheat)

• 1 teaspoon baking soda

• 1/2 to 1 teaspoon ground nutmeg

• 1/4 teaspoon salt

• 2 eggs, lightly beaten

• 1 cup mashed ripe bananas (1 to 2 medium)

• 1/2 cup unsweetened applesauce

• 6 tablespoons honey

• 1/2 cup golden raisins (optional)

Directions

1. In a large bowl, combine the first five ingredients. Combine the eggs, banana, applesauce and honey; stir into dry ingredients just until moistened. Fold in the raisins.
2. Coat muffin cups with cooking spray; fill two-thirds full with batter. Bake at 375° for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks to cool completely. Yield: 14 muffins.

 

 Enjoy your muffins and don't forget to get a good work out in! 

SPAZout,

Shay 

Monthly Shop Talk

Alright here we go!
As you ally results might be small this month. But im even more determined to kick it harder this month! Alright here we go! 

I lost a total of 5LBS. AND 4" Not my best month but I still saw results. As long as we keep going we will continue to see results. Dont give up! Keep going! 

Top: This Month (April) 

Bottom: (March) 

This is my before (on the right) and after (on the left) 3 months difference! 

I didnt hit my weightloss goal this month so no new clothes for me....but im back up and running!!! More motivated than ever and ready to kick this month in the butt! 

SPAZout,

Shay 

Stronger Today Than You Were Yesterday

When making life style changes everybody who has ever done it at some point or another feels like giving up, throwing in the towel and walking away. At first glance losing weight is simple, you exercise and eat right...that's all there is to it. But it's so much harder than watching what you eat and finding time to get a quick workout in because you're changing EVERYTHING by losing weight.
I have my Shop Talk coming up here in a few days and I know that my results will be small if any. This past month I have felt like throwing in the towel,  in fact I caught myself thinking "you've come a long way and have seen good results....this is a perfect place to stop." I've been more self critical than I have ever been because I'm not used to seeing my body with any shape other than round. 
I let my food cravings win.  Sometimes I wouldn't even put up a fight about it. I would always down play the seriousness of the food I was putting into my body and before I knew it April's coming to an end and I haven't pushed myself as much as I had wished I would have. I would tell myself I'm fine with what I am doing because I'm still seeing results...smaller results but they are there.
I lost my motivation this month. I wish there was some good excuse or reasoning behind it but there's not. Life is going to be challenging at different times and I'm proud of the fact that I still saw the small results and still worked on my goals instead of throwing in the the towel because now I don't have to re-lose the weight.
So how do we re-gain our motivation and get back on track? I tried looking at each day as a new day but that didn't really work. So what else can we do to get our motivation back?

ANSWER:
1. Wait it out BUT DON'T GIVE UP. Yes you may not have given it your best that day or you may have eaten a Big Mac, but that doesn't mean all your progress is gone. I say wait it out because you're not going to bet it back until you're ready; until you're ready to accept the consequences and the results of your slump and accept them in a mature way. You may gain back everything you lost, or you may stay the same and see no results,  and some of us will see results and think I don't need to change. When you're ready to accept your results and consequences maturely, you will want to change and keep going. Your desire will come back and you be able to stand back up and go again.
2. Rely on the people around you. Some days the only reason I worked out was because I had commitments with friends to do Zumba or to go running. We need to  have people and support that we can rely on because that may be the only thing going for us as we wait to get out of this slump. If you feel you don't have any support around, send me an email--- I would love to be in your support group! (uspazout2@yahoo.com)
3. Don't give up!  I know this is hard, but you will over come this. You will be more upset with yourself if you give up now. No matter what happens take it on the shoulder and stand tall. You will be proud you did!!!
Remember that no matter what, you are a strong person that can do hard things. You're stronger today than you were yesterday and you will be even stronger at the end of the month than you were at the beginning, even if you didn't see the results you wanted. Each day is a new day. Don't give up and remember this slump will pass.

SPAZout,
Shay 

Don't Just Hit the Wall...CLIMB IT!

This month has been a bit difficult in staying motivated. Actually if I'm being completely honest I have lost my motivation. Now I'm still working out and eating semi healthy but I have hit a wall.
I'm tired of watching every things I eat, and making sure I got my cardio and muscle exercises in. Even though I enjoy working out i'm stuck
Over the past week I have seen other peoples weight loss accomplishments and each one says they are proud they stuck with it. I see quotes that say " A year from NOW you will be happy your started."

I am happy I started and I am grateful for all the support my friends and family have given me. I know that I need to keep going and do my best so that when this wall passes I am not farther behind. We all know that weight loss is a life style change that wont happen over night and at some point we feel like throwing in the towel... but what important is that we don't.

Here are some tips for making if over life's walls.

1. Keep Moving Forward: Every little thing counts. If your not doing anything your not progressing. Everyday you do at least 1 thing right. Keep moving forward and make the next day a little bit better that the day before. 
2. Take a day: Sometimes we need a day to just cry, let ourselves go, or scream and that okay. We are humans, humans that have emotions. Sometimes we just need to take a day off and regain our strength. Just don't allow yourself to have more than 1 day off. 
3. Pray: Weight loss is hard. It challenges and pushes every part of our bodies and emotions, it consumes our energy. I know there is a higher power playing a hand in my weight loss. After a long hard day at work the last thing I want to do is work out, especially when I have a big long list of things I still need to do. Just thinking about it make my energy level go way down. But when I pray for help I feel like I can do it and I enjoy it. Heavenly Father loves us and wants whats best for us and when we ask him for his help to achieve it he will be there. 
4. Understand that you are not alone: Everyone who has lost weight knows what you are going through. They have been there already, maybe even 5 or 6 times. Talk with them, read their stories and see what helped motivate them to keep moving.
5. Use your support system: Who ever is in your support circle will be more than willing to keep you going. Sometimes they can be overwhelming but you'll be great full that they pushed you to keep going. Talk to them, listen to them. Your loved ones want you to succeed and they want to help you in anyway they can. Sometimes having someone listen to you is all you need to get motivated again. You cant lose weight on your own so the sooner you turn to your support circle the sooner you'll see better results and stay motivated.
6. Don't allow negative thoughts to linger: as soon as you have a negative thought replace it with a two positive thoughts. The quickest way to stop your progress is to over power your success with negative energy and thoughts.  We believe what we thing about our self's  especially when we are repeatedly thinking it or say it

Remember every little thing helps. Don't beat yourself up for not being perfect. NO ONES perfect. Don't allow  negative thoughts to linger and use the people around you.

Some day are better than others, yes but as long as we keep moving day by day we are progressing. Don't give up!!! YOU AND I CAN DO THIS!!! 

SPAZout,
Shay

9/24 Ab Challenge

Get up and start the day off right with our daily AB CHALLENGE!

Remember to get some cardio in and do something your enjoy!

SPAZout,
Shay

8/24 Ab Challenge

DAY 8!!!

Even though its a rest day it doesn't mean you take the day off from cardio as well. Maybe push your self a little more today!
Trying bringing a friend jogging with you or take your dog! Whatever it is get up and get moving!

SPAZout,
Shay

7/24 Ab Challenge

Here we go for day 7

Remember to get some cardio in!

SPAZout,
Shay

6/24 Ab Challenge

As you can tell I've been really good at posting the daily challenges...NOT! I'm sorry for falling behind so soon into the challenge. I encourage you all to print or make a copy of the overall schedule just in case I don't get to posting the daily challenge. That way it wont cause you to fall behind. 

Alright so Day 6!

Keep up the good work and KEEP MOVING FORWARD!!!

Don't forget to do at least 30 min of cardio today!

SPAZout,
Shay

3/24 Abs Challenge

Ready for day 3! I know I am!

Don't forget your cardio! Try mixing it up today by doing something different. It could be anything like mowing the lawn, going for a hike, go swimming, play basketball or get a friend and play some tennis! I challenge you to branch out and try something new!

SPAZout,
Shay

How Do I Conqure Food Cravings?

The one way to sabatash your weight loss is to give into the emotion, random, reoccurring food craving. Sometimes you get rid of the craving for a day and then if comes right back, sometimes you get rid of them for a few hours or minuets. You feel that the only way to get rid of this craving is to give in so you do. It natural, every human being goes through the same thing day in and day out wither they give into food or video games.

You cant get rid of the cravings they will always be there. Instead of getting rid of them we need to learn how to deal with them the RIGHT way. So here are some tips that will help you overcome overindulging in your food cravings

1. Don't completely cut something out of your diet. Your not on a diet your on a life style change. If you have put something into your body such as sugars and fats from day one your body is going to go into shock when you all of a sudden stop giving it sugars or fats.

          Sugar, fat, salt and carbohydrates are good for you in MODERATION! Just as fruits, veggies and meats BUT in MODERATION. If you ever put to much of one thing in your body its bad for you, just as it is to deprive your body of that same type of food.

FATS: Fatty foods such as burgers, pizza, french fries, etc. give your body energy, insulates your body and protects vital organs. They also start the chemical reaction to help control growth, immune functions and reproduction. (http://www.nlm.nih.gov/medlineplus/magazine/issues/spring13/articles/spring13pg20-21.html). But if you overindulge in fats your raising your cholesterol and increasing your risk of heart disease because your body cant burn off the fat as fast your your putting it on. Think about it fats help protect vital organs meaning your vital organs are surrounded by fat. If you consuming more fatty foods than your body can store and burn off your surrounding your heart, liver. lungs. kidneys with fat and that fat is just going to keep building up to where your organ start to shut down and stop functioning correctly.

*NOTE: Healthier fats are found in meat, poultry, in dairy products like cream and butter, or plant foods like coconut and palm oil.

Stick to serving sizes. 1 serving a day not 3 or 10 and soon your body will adjust to the point where you don't need it every day or you don't need as much each day.

    2.  Get up and GO! Board eating is very common and sneaky. Those who board eat sometimes don't realize that they are doing it. I know I didn't always notice when I was board eating. If you find your self hungry and you haven't engaged your mind in the last 15 min your body is telling you to it needs energy and activity. Often our bodies source of energy is food but our bodies also get energy from exercise. take a walk around the block or go for a jog before reaching for food because more often than not your body really just wanted you to get active.

     3.  Eat Regularly. Don't let yourself get hungry. When we get hungry we grab the fastest things to eat, and they tend to be empty calorie, high fatty foods. Pick food that will keep you full longer such as whole grains, proteins, and produce. Give your body helpful energy!

 Remember that each day is a new day. Just be a little bit better today then you were yesterday. As you work on what you put in your body you will notice that you don't crave high fatty or sweet foods because your giving your body what it needs in the amount it needs.

These changes are not going to happen over night and they wont always be easy. You may find your self getting tired of constantly watching what you eat. BUT DON'T GIVE UP!!! It will get easier to the point that you wont even have to watch it because it will become habit.

Keep up the good work, and KEEP MOVING FORWARD!

SPAZout,
Shay
 

2/24 Abs Challenge

Here we go day 2!

Get those abs burning and make every sec count! Don't forget to get some cardio in today!

SPAZout,
Shay

1/24 Ab Challenge

Here we go our very first day of a new challenge!

Don't forget to get some cardio in and have fun with today's challenge!

SPAZout,
Shay

24 Day Ab Challenge

For this next challenge I want to target my lower gut and my back!

Planks are the best muscle exercise for targeting your lower belly or the "pooch belly" as we call it. When doing a blank your working your Rectus and Transversus Abdominis (these muscles when toned give you the six-pack look.)  and External and Internal Obliques (these muscles when toned help give you the hour glass figure.)

Leg Raises is an ab isolation workout. It specifically targets your lower abs again working the "pooch belly" Leg Raises are also going to work your hips, thighs and glutes.

Crunches work the rectus abdominus, which is the most prominent of abdominal muscles. Working your upper and lower abs also they work the transverse abs which is your torso. Crunches will help tighten the extra fat around your stomach.

* NOTE: Just doing muscle exercises will not get rid of your body fat and make you lose weight. Muscle exercises only help tone the extra fat and skin. You need to do cardio in order lose weight and you need to do muscle exercises in order to tone your extra fat and skin. Both cardio and muscle exercises go hand in hand when trying to lose weight!

Alright Lets Begin!

This is our Challenge Calender for the next days just in case I don't get to posting a day or for those of you who are just starting the challenge! Lets kick this challenge in the butt

 

Crunch: Start Flat on your back  with your knees bent. You can put your hands either under your head to help support your neck or under your butt. 

Your going to keep your abs tight as you come up lifting your shoulders off the ground. Inhale as you come up and exhale as you go back down. Keep your abs tight the whole time. 

Leg Raises: Start flat on your back with your hands under your butt. Keep your abs tight and toes pointed.

Raise your legs so they are parallel with your shoulders, hold for 3 sec then lower them back down to the floor. Make sure you keep your abs tight through the whole exercise.

Side Plank: Balance your hips off the floor by placing your R or L hand palm down directly under your shoulder and balancing weight on your toes. Extend your other hand up reaching as far as you can keeping a straight line from fingers to fingers. Make sure you keep your hips forward and your abs tight.

Plank: Start on your elbows and toes keeping your back straight and butt low. If your back starts to hurt it means you need to tighten your abs.

If you have any questions please email me at uspazout2@yahoo.com 

Remember you can do anything you put your mind to. Have fun with the challenges and don't make it feel like a burden! Over time you will get better at each excerises as long as you give it your best each day! 

SPAZout, 

Shay 

27/30 Guns, Buns and Ab Challenge

Ok honesty moment here. I have not done my challenge for 7 whole days...BUT I have got my exercise in other ways. I've been jogging, running, walking, went to Zumba and yardwork. My results this month are living proof that you don't have to be perfect you just have to keep moving!

So even though I am 7 days behind I'm going to pick it back up and finish strong! So here we go with day 27!Ready to feel the BURN!!!

Don't forget to get some cardio in as well! Have fun I know I will!

SPAZout,
Shay

Monthly Shop Talk

Here we are at another month. Its crazy how fast time fly's when your working hard! I have been so excited for today's weigh-in so lets see if all my hard work is paying off! (I'm posting this a day early because I will be out of town for the weekend.)

WOW!!! I did not expect to see results like this. For this month that's a total of 10 lbs. and 14" gone and NEVER coming back! I  Exceeded last months loss by 5 lbs. and 3 1/2". 
In total I have lost 31 lbs. and 24 1/2".  I feel fantastic and I'm excited for the future! I am already seeing results in many ways. I feel healthier and happier, I'm looking thinner and I have gone from a size 24 jeans to a 20! I'm Stronger, Happier and overcoming weight loss and it feels FANTASTIC! 

I guess it's time to go shopping! 
 Keep up the good work everyone! Make changes that you can maintain throughout a busy work schedule or between running errands. Don't stress out about losing weight, make it something you look forward to. 

And a special shout out to my mom and dad, my friends and my amazing boyfriend for helping me look forward to working out, being there for me and supporting me 100% in this chapter of my life. I couldn't do it without your support! 

Have a wonderful day everyone and don't forget to make healthy choices and to get some cardio in today! 
Until next time. 

SPAZout, 
Shay  

20/30 Guns, Buns and Ab Challenge

DAY 20!!!! I cant believe we only have 10 more days! This challenge has gone by so fast! 

Get up and have some fun with today's challenge. Get some cardio in as well!

SPAZout,
Shay

19/30 Guns, Buns and Ab Challenge

Day 19 done and feeling better than ever!

Get some cardio in as well!

SPAZout,
Shay

18/30 Guns, Buns and Ab Challenge

Hey everyone we are going on to day 18! We have come so far you should be so proud of yourselves! Although I am feeling it big time today. Going up and down stairs makes me cringe with sore muscles! But its a good reminder that I'm getting SKINNY! Here we go for day 18!

Get a friend and do the challenge together! Don't forget to get some cardio in!

SPAZout,
Shay

17/30 Guns, Buns, and Ab Challenge

Okay I have some explaining and apologizing to do. The last 2 days I have skipped out on our daily challenges. I have been super busy and even though I had worked out I kind of pushed my daily challenges to the side. If you have kept up with the days good work and keep going! For those of you who wait for me we are going to stick with day 17 and just pick up where we left off.
So here we go Day 17

Have a fun time with today's challenge. Try and get your friends involved!
SPAZout,
Shay

16/30 Guns, Buns and Ab Challenge

Day 16 here we come!

Keep up the good work and have fun!

SPAZout,
Shay

You Can Eat Healthy While Dinning Out!

Me and my parents went to Applebees this last weekend. I knew that they had Weight Watchers meals with low calories but came in a very select few.  You don't have to feel limited to 5 choices when you go out to eat. Look at the menu, ask questions and decided to make healthier choices. You can't put your life on hold trying to lose weight you need to know that you can go out with friends, have date night and still make clean eating habits. Healthy habits are going to follow your everywhere you go so there is no reason to hide from the world as you get skinny.

I looked through the menu for a while trying to decided how to switch meals around and make them healthier to eat. I decided I wanted the 9oz House Steak

I changed the order a little! 

9oz House Steak that comes with mixed veggies and mashed potatos

Instead of getting it with mashed potato's I got a house salad with the dressing on the side. When our waitress came around with our food she had brought me ranch for my salad. I quickly asked for oil and viniger to make the salad and even healthier alternative!

Instead of salad dressing ask for oil and viniger, Its tastes just as good and is such a better alterinitive than any kind of dressing out there. 

 

 

You can eat whatever you want, just keep it in small portions if its high in fat, sugar or empty calories. As you make healthier food choice you are going to feel better about yourself because your accomplishing something hard and you will see results!

Don't be scared to try making healthier choices. You will always feel better than if you would have eaten a big mac.

SPAZout,
Shay

15/30 Guns, Bunds and Ab Challenge

Get up and work it! Turn up the music and get moving!

We are 1/2 way done! :) look at us go!

Don't forget to get some cardio in and to enjoy your SPAZout!

SPAZout,
Shay

14/30 Guns, Buns and Ab Challenge

DAY 14 WOOT WOOT!!!!
Look how far we have come! I'm going to challenge you to do each exercise in a row. you can go as slow as you need to but try doing them straight instead of breaking them up into sets.

Good luck with today's challenge and remember to have fun!

SPAZout,
Shay

13/30 Guns, Buns, and Ab Challenge

Here we go! Day 13!

Again don't be scared to break these up into sets!
Have fun with the challenge so it wont feel like a burden!

SPAZOUT,
Shay

12/30 Guns, Buns, abd Ab Challenge

Lets get started with day 12!

Remember to get some cardio in and have fun with your SPAZout.

SPAZout,
Shay

11/30 Guns, Buns and Ab Challenge

Time to SPAZout with todays challenge!

Keep up the good work and KEEP MOVING FORWARD!!! 

SPAZout, 
Shay

10/30 Guns, Buns, and Ab Challenge

Don't forget to get to do today's challenge! We have made it to day 10!!!

105 Squats in a row is kind of CRAZY! I suggest you start breaking them up.  You can break them up anyway you want. I am breaking mine up into 3 sets today.

First Set: 
 35 Squats
 4 Pushups
 20 Leg Lifts 

Next 2 Sets:
 35 Squats
 3 Pushups
 20 Leg Lifts 

Keep up the good work! We are 1/3 of the way done! :) 
Don't forget your cardio!

SPAZout,
Shay

9/30 Guns, Buns and Ab Challenge

Guess what day it is! DAY 9!!! (and Friday!)

Woot Woot! 100 squats we have achieved greatness!
Have fun with todays challenge and keep up the good work. Get some cardio in as well!

SPAZout,
Shay 

Throw Out the Bad

I was on Facebook the other day when I came across a post about bacon flavored cheese balls, that were bought to be a snack food and that he was so excited to eat them only to find out that they were disgusting! But he continued to eat them because they were there.
My mom did the very same thing. We had bought these delicious looking Fruit Roll (Cinnamon Rolls). They looked a lot better then they actually were and the next day instead of throwing the rest away my mom ate another one.
We have all done it. Sometime or another we have finished that bowl of Ice cream, the last of our french fries, cheese balls and fruit rolls when we know we shouldn't have. 
So why do we continue to eat things that are not good for us and even taste bad? The answer is simple but hard to put into practice if you don't already do it.
The answer is THROW IT AWAY!!! If you don't like it don't eat it. If it's not healthy for you don't eat it, don't even buy it.

  *TIP: Throw away all your junk food and don't buy it again. You can still eat those foods just don't be the one to buy them and bring them into your home.  You will start to turn to healthy snacks and food and soon you wont crave that Twinkie every day after lunch, or a bag of Doritos. 

There is a great quote by Lerato Mhlanga
"If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be.
Reduce temptation by purging the cupboards of fattening foods.
Want an occasional treat?
Make sure you have to leave the house to get it - preferably by walking."

I have herd so many reasons why not to throw away the food that is poisoning our bodies and defeating our weight loss goals. Things like

• Its a waste of my money.
• Its cheaper than this or that. 
• Starving kids in Africa don't even have what we have 
• A little wont hurt me. 

These are all excuses that you need to let go of.

• Even though you may not have a lot of money you can find healthy food for cheap or the same price as your McDonald's meal! 
• It's NEVER a waste if it's making you healthier. Your life is more important than a foods shelf life.
• There are a lot of people out in our world that are starving but you cant solve world hunger by eating Twinkies. Sorry but it doesn't work like that.
• You're right a little wont hurt, but by putting it in your body over and over again will hurt. Maybe not right away but over time your asking to battle diabetes, obesity, high blood pressure and so much more.

 It's okay to throw something away. STOP making excuses and just throw it away! Yes it means you have to take the time to find something else to eat but I promise you that you will feel much better about yourself. Throwing out the bad foods is a big accomplishment and something you should be very proud of your self for.

* TIP: Check out my snack bag (Grab it and GO post)

Respect your self enough to make healthier choices and throw out the bad!

Until next time

SPAZout,
Shay

8/30 Guns, Buns and Ab Challenge

What a great way to start off the day! Get your challenge done early today so your not tempted to put it off!
BEST part about today's Challenge NO SQUATS!!! (I think I need to get more excited about squats)
I'm excited to see the results at the end of the 30 days! I am seeing a few results and cant wait for them to be improved!
Have fun with today's challenge! Don't forget to do 30 min, of cardio and to eat clean!
Have a wonderful day!

SPAZout,
Shay

Grab it and GO!!!

I always seem to be running in and out of the house. I cant seem to be home for enough time to sit down and eat a quick meal. I find myself getting hungry on the road and we all know that can be very tempting as you pass every McDonald's.
So I have decided to make snack bags. I got my favorite fruits, veggies, and healthy snacks and sorted them into different snack bags so they are easy to grab and go!

Oh my gosh I love them. Getting them ready takes a little bit of time, but as soon as you get them all set up they are ready to! I am able to keep it in my purse, work bag, car, anywhere! Its able to hold me over tell my next meal or until I can find time to sit down and eat something.

Everything is already put into serving sizes so I'm not over eating when I'm board. I am getting my serving of fruits or veggies on a daily bases and most of all I feel good when I turn to my snack bags instead of a small fries from McDonald's!

Here is what I put in my snack bags!
Fruits:                                                 Veggies:                                
Strawberries                                        Celery                                 
Pineapple                                            Cherry tomatoes                 
Cuties (the baby oranges)                   Sweat Peas                           
Grapes                                                 Carrots                                 
Blueberries                                          Broccoli                              
Blackberries       

Other:
Veggie Chips
Almonds
Raisins
Pretzel                            
Wheat Thins
                                                                         

Get creative and add what ever you want to this list. You can also mix the up so you have a variety of different things in one bag.

Another great tip:
Keep water with you WHERE EVER you go! Water needs to become your BEST friend!

I hope you enjoy your very own snack bags! I know I will enjoy mine! 

SPAZout,
Shay