A gym is not required to lose weight or workout. Not everyone has access to a gym, based on location, schedules or if you have childcare. Even if you don’t have access to a gym, you can build your at home gym, with these equipment upgrades.
With a few small investments, you can have everything you need at home, to get an effective workout for burning fat. Whether you are just starting out or if you are looking to add new workouts to your routine, start adding these essentials to your at home gym.
Here are some recommended tools to have in your home gym:
Dumbbells. I recommend having dumbbells in several sizes, anywhere from three all the way up to twelve pounds. If you’re just starting out, you might want to start with maybe a five or eight-pound dumbbell and as you get stronger, you can increase the weight, up to a ten, twelve, fifteen-pound dumbbell. You can use it for everything from upper body work out, bicep curls, to shoulder press squats and lunges. Dumbbells are very versatile, you can work up multiple muscle groups at the same times unlike a lot of machines at the gym that usually works only one muscle.
Kettle Bells. They are a free weight and very similar to dumbbells but can be used differently, like kettlebell swings.
Medicine ball. A medicine ball is just a weighted ball and this is great for your core. Sometimes, if you’re working out from home, it can be a little hard to target the back and one move that a personal trainer taught me: bounce the ball off of the floor, or on the ground, or off a wall. It really works your back in a way that dumbbells just don’t.
Your body. Your body is such a great tool, and you can do a lot of workouts just with your body alone. If you know how to use bodyweight exercises, you can work out anywhere: at the hotel, at the park with your kids, which I do quite often. If the kids want to play and I just didn’t get time to go to the gym or get my workout in, I can do some workouts right at the park with my kids.
Jump Ropes. Jump rope is great for getting your heart rate up and getting you into the fat burning mode. You can get jump ropes and most any Walmart or Target, but Amazon has some cool ones, like these.
Yoga Mat.Yoga mats are great for stretching. Stretching is so powerful, and just doing a couple yoga moves, or when you first wake up, can really make or break your day. Just getting on your yoga mat for a few minutes to stretch out your body is great.
Mini-Trampoline. The mini-trampoline is great for getting in that little bit of cardio and it doesn’t take up a lot of space. It is great for winter time when you don’t go out or to the gym as often as you want to. It is also great for multitasking and you can do it first thing in the morning while listening to something positive.
And even my kids love it!
So if you’re having trouble getting to the gym, maybe you work crazy hours and you can’t always get there, or you’re too tired, I encourage you to go to your local store or Amazon and get these tools and start losing some weight.
Just getting started on losing weight? In my next masterclass, I am revealing how I lost over 30 pounds without a gym. Join here.
Have you ever found yourself going to your closet and nothing is fitting? Maybe you recently lose weight and now you are in an akward phase of all your clothes being too big? The opposite can happen too, and this is common in early stages of pregnancy.
There are some very important wardrobe essentials you need as your body changes. These essentials will prolong your wardrobe as you’re losing weight and will grow with you. Changing your whole wardrobe can be the most expensive part of losing weight, as nothing in your closet fits and you have to get new clothes. However, if you still have weight to lose, you may not want to spend a lot of money on a new wardrobe, just yet.
Here are five wardrobe essentials to always have in your wardrobe that will grow with you:
Stretchy Fabrics: This is a very important piece to own. A lot of jeans now come in stretchy materials and they have a bit of stretch to them so they stay fitted and grow with you whether you are losing weight or building muscles.
Elastic Waistbands: Having skirts and pants with elastic waistbands in your wardrobe is essential as they can grow or slim down with you.
Wrap Dresses or Wrap Tops: This is really important because they’re really expandable and very flattering on a lot of different body types, they can adjust with you as you are going up or down in sizes. If you’re pregnant or planning to get pregnant these are also great because they can grow with you and then they can go back down once you go back to your regular size. Wrap dresses are really a great thing to have in your wardrobe.
Empire Waists: An empire waist stops right at your bust line and then the rest of the top just goes down and it can be really flattering if you’re a little self-conscious of your tummy and it will really prolong your wardrobe.
Accessories: Accessories can bring or lead the eye where you want it to go. I love to have a big flashy necklace or earring because it brings the eye up. Other accessories like belts can also accentuate the waistline and create an hourglass look especially if you’re more square shaped and don’t have much of a waistline.
You don’t necessarily need a New Year to set new goals, however, it is good to reflect on where you were last year, what progress you’ve made, where you want to go, what goals have not come into fruition and what new goals you are setting for yourself. It is also important to keep up leveling and striving towards getting better so as not to lose yourself completely. No matter the type of goal you are setting, whether it’s a New Year’s resolution or not, these tips works for any kind of goal you have set for yourself.
Here are the top five New Year’s resolutions and goals most people set and how to can crush them:
Health And Fitness. This is the number one goal every single year and so health and fitness is an important one and a couple of years ago that was my most important one.
More Self Love. I love that more people are taking better care of themselves and they want a better relationship with themselves. I just love that because having self-love definitely has improved all areas of my own life.
Self Improvement. Self-improvement could mean career, relationships or better self-improvement. You could learn more, read more books, attend seminars or whatever it means for you.
Less Screen Time. When I first started working out one of the things that I did, which wasn’t necessarily a goal of mine but help in achieving my goal was getting rid of our cable and instead of watching TV, I started working out and so, that hour or two a day that I was watching TV, was more time for my workouts.
Time or Money Management. People should learn to get better with money whether that’s cutting back on expenses, increasing your income, being more mindful of spending or being more strategic with investments and savings.
Now, let ’s talk about how to crush these goals, It is not fun to set goals and then at the end of the year you look back and didn’t accomplish anything. Whatever your goal is, it doesn’t have to be weight loss or health related it can apply to everyone. Here are some ways to crush whatever goals you have set for yourself.
Write your goals down and keep it front and center because you need to have that visual constant reminder. It’s actually a proven fact that people who write down their goals are actually more likely to hit them and even better, you can have it somewhere where you have to look at it as a visual representation every day like a vision board. A lot of people write down their goals, but, then they put it in a notebook and never look at it again for the full rest of the year and they forget what they were striving for and sometimes life happens and they get sidetracked so that constant reminder is needed.
Ask yourself ‘’what can I do daily to help me get to that place where I want to be’’?. It’s not about those big astronomical steps you have to take, but, something daily. They say if you want to change anything in your life, change something you do daily. Tracking your food intake in a food journal is really helpful, tracking your money daily is really helpful and can show you where you’re spending money or food or calories or whatever. Whatever your daily activity is in that area can be really powerful by taking those baby steps every single day
Believe in yourself. Make sure that you absolutely know that you can do this, remember that you have had a lot of success in different areas of your life and you can do this one too. Constantly remind yourself that you’ve got this, I can do this and I know I can make this happen if I just focus on those daily baby steps.
Health is always a top goal for the year so whether you hit your goals or you accomplished some goals last year, you’re going to find something in here that you can start implementing right away. Here are 12 habits that you can adopt take to up-level your health and fitness goals:
Eat Breakfast Every Single Day. Breakfast is the most important food of the day so always make sure you don’t skip it. If you are in a hurry, you can eat your leftover dinner, what matters is that you’re putting something in your body within 30 minutes to one hour after waking up to fuel your body. When you do this, you will discover that you have more energy and more focus for throughout the day.
Track Your Activity. You can achieve this by keeping a food journal. It’s been proven that people who keep an active food journal are more conscious about the food they’re putting in their body and they eat fewer calories throughout the day. Try tracking your activity and everything you put in your mouth for a week just to see how it feels. You can use FtBit, an activity tracker or start focusing on what are you doing every day to move your body, whether it’s a hard workout or you’re just dancing in the kitchen. When you start tracking your activity you will become conscious of what you’re doing and not doing.
Cook At Home More. This one thing can really help you slash unnecessary calories. Every time you eat out you can plan on consuming an extra 200 calories than if you made the exact same meal at home. Just by cooking at home you are going to save calories. Some of my clients and a lot of the people I see, eat out one to two times a day. One time a day, 200 calories, that’s 1,400 extra calories through the week. If you find yourself eating out a lot, consciously choose to cut that back, start planning your meals, and start learning how to cook at home more often.
Eat Healthy Snacks. Incorporating more healthy snacks into your day means you’re not going to want to hit the vending machine or the drive-through on the way home. Plan ahead and have healthy snacks in your refrigerator or in your desk ready to go. Healthier snacks can help you with energy and help you feel full for longer, it will get you through those mid-afternoon slumps when your blood sugar starts to drop and you start to notice yourself more fatigued and less focused.
Drink More Water. I know in the wintertime it’s especially hard because in the summertime we are more active, more outside and in the heat, we need that water. In winter we actually need water a lot more because there’s less moisture in the air so you find yourself dehydrated and with dry skin. Water, more water can help you with that, it will help to hydrate you and combat that pushback on the lack of humidity and moisture in the air.
Walk More. Yes, let’s just choose to walk more. When I first started out, I didn’t have time for workouts and I didn’t have a gym membership so I just started pushing my kids in the stroller in the afternoon a couple days a week. That might be it for you. If you’re not working out at all, you might choose to go for an afternoon walk two to three days a week. Or you can go join a gym, get on the treadmill, walk around the track or even be as little as taking the steps when you have the chance or parking at the back of the parking lots and walking that extra distance. Taking every extra chance you can to just get a little bit of activity in your day is going to add up big for you.
Get Good Sleep. Sleep is very important. People who lack sleep eat more, they’re less likely to be active, they struggle with energy and they struggle with focus. Just getting more sleep can really help you in all different areas of your life. About 7 to 9 hours of sleep is recommended, but the average American only gets four to six. If that’s you, then start choosing to go to bed a little earlier and push your wake up time back a little bit if you can and make sure you are getting enough sleep to give you energy throughout the day.
Meal Prep. This is something a lot of people struggle with. Even people who are eating healthy still find difficulty with this meal prep thing. They want to eat healthily or they do try, however, they’re not really great at planning their meals and snacks throughout the day. By learning to plan ahead of time, you will find out that you will gradually stop eating out and stop going to the vending machine. Plan your meals for the week or even for the day and it will save you time, money and calories.
Relaxation and Self-Care. We live in a society with a lot of hustle and bustle and we hardly step back and give ourselves that time to rest and relax. Relaxation and self-care are so essential, it can help with weight loss because if you are overly stressed, your body sometimes won’t be able to lose weight. So try taking about 15 minutes in the morning to relax, or 15 minutes before you go to bed, maybe start a journal about your feelings, that can be helpful. Try reading, taking a walk, or incorporating a spa day on your day off or get your hair done. These are all ways that you can relax and start to just be present in the moment and not be so much about your to-do list.
Reduce Processed Sugar. I recommend not eating anything out of a box or anything that has more than five ingredients. I like to play with the 80/20 rule, as long as you’re eating healthy 80% of the time, that 20% isn’t going to affect you so much. Start to recognize how much processed sugar you’re really putting into your body and different ways that you can cut back on them. Most drinks we take has a lot of sugar in them whether it’s soda or your coffee drinks, even smoothies have a lot of sugar, yes it is good sugar, but it is still sugar. Learn to read the back of the labels and see how much sugar is in the stuff you’re drinking and eating.
Eat More Healthy Fats. Healthy fats can really help with depression and with inflammation. Fat is essential for our health so we need to have lots of healthy fats in our diet, but there is a difference in the different kinds of fats you’re getting. I recommend nuts and seeds, avocado, salmon, fatty fishes, olive oil, coconut oil. If you know you don’t get enough fat or especially if you don’t eat a lot of fish, then you might want to incorporate a fish oil supplement to your diet.
Help Your Family Get More Active. This is something we do, especially in the summertime, a little bit in the winter. We like to just plan our weekends around being active, and just something that we can do as a family, so we’re bonding and we’re spending time together as a family and we’re still getting our workout in and activities in. This can really help establish some healthy habits into your kids and if you’re having trouble getting your husband on board, this can help because you’re spending time with them and you’re inviting him along for the journey. Same for your kids, the obesity rate in children is rising so the more you can get your kids active, the more you can help make sure that they don’t fall into that statistic.
I hope this has been helpful, you can take one, you can take all, or you can try to incorporate one new habit every single month.
Does losing weight seem hard or like a lot of work? Actually, there are small things you can do to start shifting the scale, without a lot of work at all. A few simple changes to your diet or activity can make all the difference.
I used to work in an Irish pub several years ago, when I was in college; where I gained about 20-25 pounds by being surrounded by food and alcohol. The moment I knew something had to change was when a customer I served asked when my baby was due- I wasn’t even pregnant!.
I was mortified – and it didn’t happen just once. I was in college, had no boyfriend and kids were the furthest thing from my mind. I was a petite girl, always thin, but I carried the bulk of my weight in my midsection – like most women.
I won’t say it is easy to avoid temptations when you are surrounded by food all day, but it is possible with some will power and when you know what you want.
Here are the three things that I did to release those 20 pounds and how you can also apply it to yourself:
Eliminate Soda and Fizzy Drinks. When you work at a bar or a fast food restaurant, you are surrounded by foods and drinks that are not healthy for you. So I made a conscious effort to stop buying soda by making an internal agreement with myself that I wouldn’t buy it anymore and I was able to drop five pounds instantly within a week. So if you’re trying to eat healthier, I suggest cutting out the junk, throwing it away, and just stop buying it and you will be amazed at how much better your willpower is if you just don’t have it in the house.
Cut Down on Fried and Junk Foods. I stopped eating fast food and started bringing in my own healthy snacks to work so that I would not be tempted to snack on the free fries that were provided. Staying prepared is also a very crucial part of the process because you will be put in situations where there’s not always healthy options available.
Get a Workout Buddy. Having an accountability buddy is very important when you are trying to lose weight, someone you can lean on and can motivate you when you don’t feel like working out. And just surrounding yourself with someone who’s on the same mission can be the make or break point.
Want to know how to go from being a zombie mom to energy on fire in the morning? Then you should consider having a morning routine.
Most of us go from task to task, checking off our to do list, without ever considering what we need for ourselves. The morning can be one of the best times to have that check in, to process emotions, set solid intentions and set the tone of the day.
So, let’s talk about the power of a morning routine and how having one can help you be more productive throughout the day:
Having a routine in the morning is important because it allows your body to get into the flow. It allows you to not have to think about the decisions that you’re about to make, but just being able to go into motion, one thing after another.
A good morning routine makes you more productive all day long with a clearer and a more focused mind.
It helps you have loads of energy all day. Depending on what your morning routine is, it can uplift your spirit throughout the day so it is important to adopt a routine that is unique to you.
So, what is the first thing that you do when you wake up? Most of us get on our phone, or a computer the minute we get out of bed to check social media or emails, this might not be the best way to start your day. How you start your day can really have a positive or negative impact on the rest of your day so it is important to set the right morning routine that is unique to you because what helps you get energy might be different from mine. Here are some of the morning routines that gives me energy all day long:
I get energy from spending spiritual time alone. I feel calmer throughout the day whenever I wake up as early as 5:00 am to have a Bible study versus if my kids just wake me up and I go about my daily chores. Try diffusing some essential oils to energize you, first thing.
Getting my workout in before I go to work. This gives me loads of energy throughout the day and from experience, whenever I don’t work out early I often find myself procrastinating and I might end up not getting it done at the end of the day.
Listening to uplifting or inspirational messages. This can be in form of an audiobook, a podcast, or music that helps me get into an upbeat mood that keeps me inspired all day long.
Writing down my to-do list and going to bed at a decent hour at night. Our brain is such a powerful force that goes to work and start strategizing on our to-do list for the next day while we are sleeping and the morning we will already have a clear vision on how to go about the day.
Want to indulge in your sweet cravings and still lose weight?
Most people think that losing weight (or being on a diet) has to be hard and we have been trained to think of a diet as giving up all our favorite foods.
Actually, you can eat healthy without feeling deprived. I still eat pizza, chocolate, and ice cream and I was able to lose 30 pounds. Most of the time when we are on a diet or trying to lose weight, we often limit ourselves to boring foods which we do not really enjoy just because they are the typical “healthy foods” but there are ways you can infuse the foods you absolutely love in your diet and still get your desired results.
I personally went on to lose over 30 pounds and for the first time EVER, I never felt like I was missing out.
Here are some ways to help you eat healthy without feeling deprived of the foods you love and how to ‘’eat your cake and have it’’ while on your weight loss journey:
The 80/20 rule: Moderation is everything. When you deprive yourself of certain foods, it becomes all that you can think about, but when you allow yourself to indulge in your favorite foods as part of your lifestyle and healthy diet, then you won’t feel so deprived and there will be If you are eating and putting good things into your body 80% of the time, the other 20% won’t matter so much. You can still have a glass of wine or a chocolate brownie from time to time.
Allow yourself those treats: Apart from just making it part of your diet, treat yourself to something nice on the weekend. If you ate salads Monday through Friday, allow yourself to have that baked potato, or a piece of pizza if it’s going to make you happy. Indulge occasionally in those things that would make your weight loss journey fun for you.
3. Celebrate your accomplishments. Celebrate everything! So many times we get so focused on the goal that we fail to see every little progress we’ve made. Celebrate it at day one, celebrate it at day five, celebrate it at two weeks. Find ways to celebrate that doesn’t have anything to do with food so you don’t go overboard – buy yourself a new workout outfit, treat yourself to a massage or get your nails done. Whatever is going to make you happy just make sure you celebrate yourself.
Four years ago, I decided I was done with “dieting” and I was going to find something that would work – for my life, no matter what I had going on. If you are feeling restricted in any way, especially over time, you will not stick with it.
Why do you think 50% of people who lose weight end up gaining it all back?
In conclusion, you are what you think about and that becomes your reality. If you think losing weight will be hard, it will be.
What if it could be easy?
In my Simplified Slim Down, I break down how it can be easy, with easy healthy recipes and daily action steps to get you to your first goal.
Cold and flu season seemed to really take over this year. Are you constantly sick and can’t seem to find your way back to health? As a working mom I don’t have time to be sick. I don’t have time to deal with sick kids and I know you don’t either. We like to keep our immune system boosted as much as possible.
A few years ago, my husband would get sick every time the weather changed! We had a medicine cabinet full of supplements and vitamins – but it didn’t seem to matter.
Would you believe we haven’t been sick in 2+ years – even with two kids in public school!
Things keeping you sick and your immune system compromised
High Stress Levels
Excess amounts of tobacco, alcohol and other toxins
Lots of over the counter medicines and antibiotics.
To keep your immune system strong
Eat lots of whole foods and eat most of your meals at home.
Overly processed foods has a lot of chemicals and preservatives and the nutrition quality is depleted. It is best to be eating foods as close to their natural state as possible. Grab my 10-minute breakfast recipes here.
Exercise and move your body daily.
Exercise is a great immune booster. It gets your body moving, blood flowing and helps your body handle other outside stresses better. So get outside, take the dog or the kids for a walk and get moving.
Ditch the toxins out of your diet – this includes excessive amounts of sugar, processed foods, high fructose corn syrup, and alcohol.
The added toxins in the body add unneeded stress. We want to keep stress levels to a minimum, so that when a virus tries to come in your body has the strength to fight it off.
Finally – invest in high quality supplements. You should be using a multi-vitamin, fish oil, calcium and magnesium, at minumum.
Now, I know not everyone eats healthy – all the time. My kids don’t eat a lot of veggies. I do my best but you can only do what you can. It is a good idea to fill in the gaps. Only very few people eat the recommended six to nine servings of vegetables. My kids definitely don’t. Sometimes I don’t even. One thing we do is we have a shake that we use at snack time. It’s got over 21 vitamins and minerals in it.
We get all our vitamins and supplements from Herbalife.
Take in extra vitamin C during high stress and cold and flu season.
One of my favorite products to keep our immune system strong is Best Defense. This has echinacea, zinc, and vitamin C. It is my secret weapon. I just take a tablet and drop it in some water, and then see it fizz. It is orange flavor and the kids love it!!
At back-to-school season, usually right when school is starting up I invest. Yes, your health is an investment. I invest in extra Best Defense. I will just throw these in. Maybe once a week I’ll drink one by myself and then I’ll also pour one for the kids. It’s just a good idea to have this on hand. I take this whenever I’m feeling something come on. I will drink a glass, and usually, within 24 hours it’s gone.
Echinacea is great to boost that immune system. Vitamin C and zinc all help keep your immune system up and keep those defenses from coming into your body, things that we don’t like, the germies that the kids are picking up at school. If you work at a public place, whether you work in retail or you work in a hospital, a doctor’s office, you need to keep your immune system boosted so that your body is able to defend itself from those viruses that are coming in.
Are you a busy mom who wants to drop body fat, without crazy deprivation diets? Do you have more belly fat than you like? You can’t actually spot reduce belly fat, but you can eat for overall fat loss and reduce your muffin top.
It doesn’t matter how much you are working out, if you’re eating like crap, it’d be harder to lose weight. Once you hit 30, your metabolism slows down, your hormones start changing and you have to be mindful of what you eat. You can no longer do the vending machine drive-by or get meals at the gas station or else it is going to be harder and harder to hit your goals.
So, what you should be doing and eating if you are trying to lose weight? This is how I was able to lose over 30 pounds pretty shortly within a four to six-month period, and I teach in my program Simplified Slim Down.
Eat frequent meals.You want to make sure you are eating every few hours. A lot of times, we get really busy and sometimes, we forget to eat. Especially as busy women – we are moms, we are working and we get so busy on taking care of everyone else. Sometimes, we forget to take care of ourselves, and I was in that where I would forget to eat or I couldn’t remember the last time I did eat.Don’t let your body to go into starvation mode,
To avoid this, you can set a timer on your phone as a reminder to let you know when it is time to eat and set it to remind you daily. This has helped me a lot whenever I forget to eat because of my busy schedule. I recommend this to all my new clients.
Minimize processed foods. Shift away from eating fast food, and convenience-type food and start eating real whole foods. You can find a lot of healthy pre-cut vegetables and fruit or ready-made salads to save you some time in the kitchen. Planning ahead wins every time.
Here are some staples that you should have around in the house and will help you reach your goal faster:
Whole fruits, vegetables and lean proteins like chicken, turkey, and fish.
Dairy products but make sure it is not processed dairy. My favorites are cottage cheese, Greek yogurt, cheese cubes and goat cheese which I absolutely love.
Lots of seeds and nuts, nut butters and eggs as these are all sources of healthy fats.
Healthy oils like olive oil, avocado oil, and walnut oil. These are some healthy oils to start with but stay away from vegetable oil; it is not so good for you.
Use spices to mix up your flavoring in your meals.
If you need a simple and tangible grocery list that you can take to the grocery store every week, then grab my grocery list for easy shopping. All my staples are on there and it made my grocery shopping a lot easier. Having these staples in my pantry on a regular basis helped me eat healthily and help me reach my goals faster.
Treat yourself and your sweet tooth, with these fat burning chocolate truffles.
Did you know fat is the macro that affects your blood sugar the LEAST?
The past several months, I have been learning more about macros, specifically which macros or combinations to help with fat loss and increasing metabolism. I am learning about the female hormones, how our metabolism works and how to deal with weight loss resistance.
As I am learning, I am also testing on my own body. I am testing different foods, different macros percentages and different workouts. So stay tuned, as I will be sharing more in the future.
High fat and low carb diets have been proven to help with weight loss, especially those in weight loss resistance, insulin resistance and those with a history of diabetes.
Try these mint chocolate truffles – you won’t even know they are actually good for you and will help burn fat! My kids even loved them!
1/2 cup chia seeds
1/2 cup flax seeds
1/2 cup chocolate protein powder
2 drops stevia
1 teaspoon peppermint extract
1 teaspoon of vanilla extract
Pinch pink salt
4 tablespoons coconut oil, melted
Combine in a food processor, roll into balls and chill.