Fitness Test

 

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When is the last time you tested your fitness? For some you might head back to the days of PE class at school. Testing where you are at is a good indication of if you have made progress or if there is work for you to do. This past week in my group fitness classes I have tested my classes with various exercises. Not only can they see what their current level is but they can use the numbers to push them in their next workouts. When an instructor says do 1 minute of push-ups it’s easy to just go through the motions instead pushing yourself a little further then you did before. Another reason fitness tests are helpful because it exposes where you are stronger and which muscles need some extra work.

Take the fitness test below for your own knowledge.

1. Jump rope for 1 minute: Count your jumps and see where you land on the chart below.

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2. Push-ups for 1 minute: Count your push- ups and where you fall on the chart below. There is one for women and a different chart for men.

 

Women:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0

Men:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0

 

 

3. Test your core strength… Plank for time. How long can you plank for?

Copy of 1 minute Jump Rope test!

 

Take the test and see where you fall in each category. If you fall below average  in any of the areas you know that is an area that needs a little more focus. Take 4 weeks working to get stronger and then take the test again to see your progress.

 

Core strength for example is beneficial for many reasons…

  • It supports your whole system aka pelvic floor all the way up to your diaphragm
  • Helps posture
  • Improved balance
  • Alleviates back pain

 

Let’s work together to build a stronger you! If you are interested in joining my 4 week core program then click here to learn more.

3 days left to join!

Program starts on Feb 18th via my app!

Is YOUR life cluttered?

January is here! Everyone I know is binging episodes of Marie Kondo’s new show on Netflix called “Tidying Up.” I read the book a few years back and de cluttered my whole house. It felt so good! I was so excited when I heard she had a show because I knew the motivation it would bring. We moved into our new house about 7 months ago now and I was feeling like some things were taking over, didn’t bring me joy, or where not organized how I would like. If you know me I love organization.

If you have kids you can relate to how after Christmas it feels like a toy store exploded in your home. Over Christmas break the playroom was tackled. When it was completed everything had a place and the room just had a sense of ease to it. My kids’ rooms are completely organized from top to bottom as well. My son who is 9 said he has been sleeping so much better. You don’t realize the negative impacts of clutter until it’s removed.

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All the toys

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Organized

Clutter actually affects your brain! Pick any cluttered spot of your choice whether it’s in your home, work, or car. Those excess items surrounding you have a negative impact on your ability to focus and process information. Not only does the clutter compete for your attention, it overloads your senses and increases your stress levels.

How does stress affect your body you ask? Not pleasantly!

Stress on the body can show up with sleep problems, muscle tension, fatigue, etc.

Stress on your mood can show up like anxiety, lack of motivation, depression, etc.

Affects of stress on your health show up like overeating or under eating, little exercise, addiction, etc.

What I like about Marie Kondo’s style of organizing is that she takes you through something easier first like dealing with your clothes. If you currently have clothes in your closet that do not fit you they NEED to go. They are taking up physical space and mental space as well.

If you find it hard to make better decisions with food then you need to clear that clutter out of your house too. Fill up your fridge and pantry with items that fuel your body. If you love Oreos then maybe instead of buying a regular package of them you buy only one snack size. Less room to binge while still satisfying the craving.

This isn’t a one time and done. It takes effort to keep your space from reverting back. Pick a day this week to tackle de cluttering and let me know how you feel when it’s done.

Your Best Life in 6 weeks!

2019 is almost here and I am super excited! It’s been 5 years since I have lost all my excess weight and yes I have kept it off. Woo hoo! I feel like I am in the best of shape of my life and happier than ever. I am happier because I no longer stress about how crappy I feel or stress about my clothes not fitting. Changing my mindset and habits has had the biggest impact on this journey.

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One of my goals for 2019 was to create a 6 week program that mapped out all the changes I made and how I did it. Each week I will cover 2 topics for you to start living your best life! Do you have a goal of optimal health for 2019? Yes I see you over there with your hand raised!

Join me for your best life in 6 weeks!

This program includes:

• 6 -live webinars and replays for those who can’t make it.
• A digital/printable workbook
• 4 weeks of workouts (3 workouts a week)
• 6 week access to my app where you can track your changes
• Zero food restricting
• Finding balance
• Accountability – Strength in numbers

Who is this program for?
• Anyone wanting positive change in their health
• Anyone who has tried all the fad diets and is ready for a lifestyle change
• Anyone who needs help getting started with fitness or nutrition
• Anyone who lives on cardio equipment
• Anyone who wants to be the best version of themselves
• Anyone who stresses about food
• Anyone who needs accountability

If you are ready to live your best life than I am ready for you. Your best life in 6 weeks is only $97!

I would have paid anything for someone to give me these tips 5 years ago! I am ready to spill it all.

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Your best life starts Jan 2nd!
Book Your Spot

September 2018 Recipies!

Banana Vanilla Smoothie Bowl

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Ingredients
1- Frozen Banana
Dannon Light and Fit Greek Yogurt – Vanilla 
¼ cup Skim Milk
1 scoop Vital ProteinsCollagan Powder – Optional 
 
Toppings
¼ cup sliced strawberries
¼ cup sliced blueberries 
1/2 a serving of Great grains cereal
 
Directions
1. Blend yogurt, banana, Milk, Collagen Powder until it’s a smooth liquid.
 
2. Top with toppings and enjoy!
 

Nutrients

Serves 1
Protein: 33g
Carbs: 62g
Fat:  2g
Fiber: 7g

Banana fun facts:
-a great source of B6 
– a good source of fiber & Potassium*
            * Potassium plays a key role in supporting hear, bone, and muscle health
-Potassium-rich food help reduce bloating and water retention

 
Selection and Storage of Bananas  
-Choose Yellow Bananas with little green at the top because sometimes green bananas do not ripen properly at home
-They can be stored on the countertop or kept in the refrigerator to slow spoiling 

Pumpkin Muffins

MBH pumkin muffins

Ingredients:

1 spice cake mix
1 can pumpkin puree (small can, not pie filling)

Directions:

Preheat to 325 degrees.
Mix spice cake mix together with pumpkin. Scoop into lined or well-sprayed muffins.
Bake 18-20 minutes (until toothpick comes out clean).

Stir together cake mix and a can of pumpkin. Make sure you use the smaller can (15 or 16 oz). This makes 12 muffins which take about 18 minutes to bake. DONE!

Nutrition:
per muffin
156 calories 3.5g F, 31g C, 1g P

*Option to add some powdered sugar on top. I like the swerve brand found at Sprouts. 

Pumpkin Pie Butter

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Ingredients:

1/4 cup butter – I used land o’ lakes light butter
3/4 tablespoon pumpkin pie spice
1 tablespoon brown sugar
pinch of salt- optional

Directions:

Add all the ingredients into a bowl and MIX!
 

Nutrition:
 4 servings 
1 tablespoon 10g C, 6g F, 0 P

I put mine on sweet potato toast. YUM! 


I hope everyone enjoys these recipes!! But WHY WAIT a whole month for some awesome recipes? Sign up for my email list and receive one great recipe a week!

Trader Joe’s Fall Finds

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Okay, so I am just going to be honest, I love Trader Joe’s! I mean who doesn’t, am I right? Trader Joe’s makes healthy eating and finding unique tasty items a breeze! A while back I did a blog on My Trader Joe’s Must Haves, so with fall creeping up on us quickly now’s the perfect time for me to share some of the amazing fall finds I snagged the other day! The whole family is sure to fall in love with these items! Continue reading