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

7/30 Guns, Buns and Ab Challenge

Here we go another day into the challenge!

Today was a busy day for me. Between work, getting my hair cut, and enjoying the good weather with some friends I haven't had a chance to really work out tell now. So for today's challenge I did as I watched T.V with the family!
We may feel like its a little to late to be starting a workout or our daily challenge... but it's not!
Keep up the good work and stay strong! We are a week into the challenge and only have 4 more!

SPAZout,
Shay

6/30 Guns, Buns and Ab Challenge

Alright be a star and get today's challenge done! We are on day 6 making it on our way to 30 days!!!

I know its pushing you don't give up. You can do this!!! Again if you need to break it up into sets it will make it a little easier for you. I know you can do this. Heck if I can do it you can do it!

Don't forget to get some cardio in as well!

Have a wonderful day and don't forget to SPAZout.

SPAZout,
Shay 

5/30 Guns, Buns and Ab Challenge

Who did their challenge today? Good job to those who got up and accomplished today's challenge and for those who haven't done it yet its not to late! So get up, stop reading this post and start your SPAZout!

My mom joined on the challenge today! I am so proud of her for just jumping in on day 5. So for those that feel its to late to start DON'T! Its never to late to start getting healthy weather you've been doing the challenge with us from day 1 or your just jumping in now!

Getting fit can be fun when you SPAZout!

Don't forget to get some cardio in as well. It can be anything from walking up and down the stairs, pushing a cart around the grocery store, or going for a jog. Just get 30min!

SPAZout,
Shay 

4/30 Gun, Buns and Ab Challenge

Look at that already on day 4 this is going to go by so fast and we are going to get stronger and stronger as we go!

BEST part about today's challenge is NO SQUATS! haha I should like doing squats but I'm going to be honest I don't! They are a fantastic workout but not one I enjoy doing a whole lot of but I'm determined to see this challenge through! Who know maybe by the end of it I'll actually enjoy doing them!

Remember to have fun while you do today's workout. The more fun you have with it the more you will enjoy working out period!

And remember

Have a wonderful day tell next time!

SPAZout,
Shay

3/30 Guns, Buns and Ab Challenge

Alright you caught me... I skipped day 2 to go on a hot date!!! So for those of you who did day 2 I am very proud of you and for those like me who skipped it lets get to day 3!

Make it fun! Turn on your favorite music or T.V show as you do the daily challenge! Grab a buddy and do it with them! Do what you can but remember to push yourself because we are going to be adding sets before the 30 days are up!

Good luck and have fun with it!

SPAZout,

Shay

Monthly Shop Talk

Is it time to reward my self with new clothes- OR- am I going to have to push myself more this next month?
That's right folks its time to weigh in and get my measurements to see if I have lost anything!!! I feel skinnier so I'm hoping that means I'll see results!

WOW!!! 8 inch off my waist! In total I lost 5 lbs and 10 1/2 inches in 1 month!
At the beginning of the month I didn't do a whole lot of muscle workouts it was more cardio. 1 week before the end of the month I decided to add in more muscle workouts and I'm glad I did!

Time to go shopping!!!

Don't forget to SPAZout! You can accomplish hard things!

Spazout,
Shay

Chocolate Banana Breakfast Smoothie!

What a great way to boost your metabolism with this quick and easy Breakfast Smoothie Recipe
From start to finish it took me all of 5 min. Who knew being healthy could be so quick!

1 Banana
1 pkg of Breakfast Essentials (chocolate or vanilla)
1TPB plain yogurt (the more you add the creamier it will taste)
1 cup milk (you can use Almond, soy milk)

Directions in a blender, mix, serve and drink!

 MAGIC BULLET: if you don't have one I strongly recommend getting one! You can do so much with just this little blender! They are so easy to clean, quick and small. You can also use any blender you already have.

Enjoy, let me know how you like it!

SPAZout,
Shay 

30 Day Guns, Buns and Ab Challenge

Alright its time for our first challenge! 

I'm excited to get started! and there's no better time than the present! over the next 30 days we will be working our arms, buns and abs! LETS GET SKINNY!!!

30 Day Guns, Buns and Ab challenge calendar. Don't get discouraged or overwhelmed we are going to be working up to 30 days.

You can break these up into sets if you need to. No matter what make sure you keep good posture and form.

 Alright lets begin!

SQUATS: Make sure you keep your back straight and Ab's tight. When you go to squat down act like your going to sit in a chair.

 

PUSHUPS: Again keep your back straight and Ab's tight. Bring your chest to the floor and come back up.  Do the best you can, you will get better!

I'm not the  best at pushups but as we go through this 30 day challenge you will progress and get better. Just goes as far as you can!  DON'T GIVE UP! 

Leg Lifts: Keep Ab's tight and point your toes. For more support on your back place your hands on your lower back. Raise your legs about  2 inch off the floor (this will be your home position) from there raise another 2 inches, then back to home. Don't let your heels touch the ground.

Home position

Hold this position for a few seconds then lower back to the home position. 

Good job Day 1 is complete! Your on the road to a whole new you! Don't forget to get some cardio in as well! 

SPAZout,

Shay

Chicken Salad Sandwich/Wrap

YUMMY!!!
This is one of my favorite lunches. Its quick, easy and tastes so GOOD :)

Chicken Salad Sandwich/ Wrap:
1 can of cooked chicken
1 TBS of plain fat free yogurt
Green onions to taste
Red grapes to taste
Green apples to taste
1 TBS dill weed

Directions:
In a large bowl combine Chicken, yogurt, grapes, green onions, apples and dill weed. Mix well and serve over bread or wraps and ENJOY!!!

The chips that I eat with it are  Veggie Straws. They are a lot better for you then regular chips and taste like french fries! Eating Healthy really isn't as bad as we make it out to be.
 
 
 Hope you enjoy it!!! Comment with your favorite healthy recipes!

SPAZout,
           Shay

Slow and Steady Wins the Race

The first thing you need to know when it comes to losing weight is to do it SLOW and STEADY.

It’s not a competition, the only person you’re battling is yourself. When you lose weight fast you will ALWAYS gain it back and maybe even then some. When you lose weight slow you’re making life style changes and knew habits so you keep the weight off.
There are a lot of FAD DIETS: These are diets where you eat or take away certain foods or drinks, take pills, do wraps, or cleanses. All of these are temporary fixes that in time will result in weight gain because you won’t be able to stick to it.
Losing weight NEEDS to be a life style change; you cant be in one month and out the next, so its very important to find something that works for you. Over the years I have tried EVERYTHING like counting calories, getting gym passes, doing certain diets like weight watchers and the 72 day diet. I tried support groups and workout buddies and in-home workout programs. All of which ended within a few months of starting them.
I am always on the go so counting calories and eating certain foods becomes very difficult and stressful. Workout buddies were fun and helpful until I missed a day and it was hard to figure out a workout time to fit both of our schedules. Fad diets never gave me permanent results and I never enjoyed them. Weight Watchers was great until I used all my point towards unhealthy or empty calorie foods.
IT’S VERY IMPORTANT TO DO SOMETHING YOU LOVE because losing weight is a life style change meaning your stuck doing it the rest of your life. If you don’t love it your not going to stick with it. For me that means eating what I want and working out how I want. Now that doesn’t mean I eat takeout for every meal. But, you can still eat what you want AS LONG AS you do it in moderation.
TIP: When going out to eat see if you can take a look at the menu before you go. It always helps to have your mind made up before you’re hungry and staring into a menu full of fattening foods. It will help you to make healthier choices and stop you from buying some of everything.

You can also start substituting different foods for example I will substitute mayo or salad dressings with plain fat free yogurt, yams for potato, and smashed fruit instead of jelly’s or jam’s.

You’re workouts need to be something you enjoy. Their are no rules stating what you have to do and when, so lets stop calling it a workout and start calling it SPAZout! It doesn’t matter what you look like while your doing it you just need to have fun while you do it because that is what’s going to make you keep doing it!
Start with something small like:

• Parking farther from your destination
• Do squats while you wait in line.
• Do some curls with your grocery bags
• Do lunges as you vacuum the floor
• Dance with the broom as you sweep the floor
• Walk in place while the commercial are on

SPAZout and do a little more like:

• Go for a walk
• Go Swimming
• Try out a zumba class
• Just dance video games
• Walk up and down the stairs

Do anything to get your body moving.
Don’t make losing weight stressful and annoying and remember to take it slow. Don’t get discouraged remember that every day is a new day. Be a little bit better today than you were yesterday.

SPAZout,
          Shay