Drink Up!

Published July 13, 2015 by gettingherfit

Here there!

Hope you are all having a fabulous summer, as for me I am but as you know here in Colorado we have been having a lot of water!  So with the theme of getting a lot of rainfall I would like to challenge all of you to a water drinking contest.  Yes now that it’s summer it’s important to stay well hydrated and in order to do that you should of course be consuming at least half your body weight in ounces of water or another rehydration drink and I don’t mean Gatorade or Powerade those are more just sugar waters so DO NOT rely on them to help you stay well hydrated.  You are better off drinking straight up water.  If you do want to drink something with flavor go ahead and infuse it with watermelon, cucumber or lemon or some other natural and healthy fruit.

One of the things I am having my boot camp ladies do is fill a gallon of water up and if you drink from a water bottle just refill from the gallon this way you can have an actual account of how much you really drink instead of just refilling the water bottle sometimes when it’s not even completely empty.

So during the summer months we actually lose a lot more water with the heat and also if we are outside doing yard work or something fun even swimming.  We also lose water when we exercise so during this time we should be increasing our water intake and that is why I recommend using the gallon of water and working your way up to drinking the whole thing on most days of the week.

So please take the challenge if you go to my Her Strength Fitness Facebook page you will see an example of our goal and motivator gallon jug make it inspiring or just fun.  Have a great week and let me know how it goes.

 

Victoria

 

Cardio Radio Tips

Published February 24, 2015 by gettingherfit

As many of you know I have been blessed with being able to be on the radio Magic FM 98.9 for the Cardio Radio Segment which is on between 12-1 Mon-Fri.  During this time I am the sponsor for the show which I am not quiet sure how long I will be doing this.  Throughout the show which is awesome cardio music to help you stay motivated and pumped for your lunchtime workout I give out health and nutrition tips.  I have been told by some that they are either unable to listen in at this time or that they hear the tips but maybe it’s a bit too fast to really catch them.  So I have decided that I will be posting the tips here on my blog for you to still benefit from them.  I will continue to post tips on here even when I am done sponsoring the show so don’t worry, I will go on:)

Enjoy please comment on the tips and if you have anything to share or add I would appreciate it.  If you have a question please post it I would be happy to get an answer for you so it can be shared by many because if you have a question usually many others have the same one as well.

1.  AMRAP Workout: Do the following workout for 12 minutes,  do as many rounds as you can, 6 Squat Jumps, 6 Decline push ups, 6 Spider climbs, 6 Jump lunges.

2.  Add Veggies to at least 2 of your meals each day to increase antioxidants and help you stay healthy and full throughout your day because they are nutrient dense meaning they have fewer calories so you can eat as much as you want.  Add veggies to your smoothies and enjoy the benefits as well.

3.  Write down one unhealthy thing you do or eat and cross it out then replace it with something you want to substitute in its place and start working on that one.

4.  To help keep your metabolism running high and from overeating at a meal, spread smaller meals throughout your day, eat every 3-4 hours just make them smaller about 300-500 calories per meal.

5.  Begin each day with a protein packed breakfast to kickstart your metabolism.  Eat eggs, with whole grain toast, oatmeal with fruit and/or make a smoothie with protein or try an Advocare Meal Replacement Shake they are yummy and only 230 calories packed with 24 grams of protein and 24 grams of carbs, 5 grams of fiber  and 50% of your daily calcium.

6.  10 Minute Trainer workout: 10 Push ups -10 Burpees – 10 Mountain climbers per leg.

7.  Tighten and tone your abs:  25 Bicycle crunches, 25 Toe touches, turn over and do a plank for as long as you can and then repeat up to 2 more times!

Ready for a Challenge?

Published July 22, 2014 by gettingherfit

Summer is already almost over and school is just about upon us, many parents say yay! while others say boo!  So as the stress begins to get kids all geared up why not focus on yourself to help you fight that stress and feel good instead of exhausted at the end of the day.  There are a few strategies that you can start incorporating into your day and I want to share them with you.

So beginning the first week of August, I know some of the madness here in Colorado will have already begun, let’s take some time to review some things many of us may already know about for our nutrition and health.  I want to take eight weeks to slowly move you into what could be a new healthier lifestyle.  Some people I know are doing some of these things I am going to begin sharing with you and that is awesome!  Keep it up, but it’s nice sometimes to get a different perspective and a reminder.

Start sharing these tips with your family, especially your children because they are watching you and they need to be prepared for a healthy future.  Let’s take control our not only our lives but our families, it’s our responsibility.  It won’t always be easy, yes they still want to eat junk food but remember moderation is key.  Make a habit of eating something healthy before eating something junkie, I often try to do that in my household.  I can’t say I am always successful, but I am encouraging healthy eating and that’s what counts.  I know that one day my children will thank me and will look back realize that it did make sense and as they mature they will realize how important it is to make healthier choices.

So let’s focus on making new changes this year and follow me as we journey through this together beginning August 3rd, stay tuned I’m excited to hear how it goes in your family.  Please share any ideas and tips you may use to incorporate the ideas I am going to share with you.

Have a safe and blessed week!

To your health and happiness,

Victoria McCullough

The Challenge is On!!

Published February 4, 2014 by gettingherfit

February is the month of LOVE right? But what we always seem to focus on is everyone we love, our husbands, our kids and our family and close friends. What about ourselves, remember it’s important to love who you are and who God created you to be. A great way to do that is to take care of ourselves inside and out. How we treat ourselves will ultimately show others how much we love them as well. It’s being a good example for our kids so they will do the same. We want to be around to watch our kids grow up and see our grandchildren and beyond. No one likes being sick all the time and not having energy to play with your kids or I have even seen some really sad stories of people who were turned away from rides at amusement parks because they were too big, it makes me want to cry.

So no matter where you are in life right now, know that things can and will change if you are willing to make those changes. Dig deep down inside of you and focus on WHY you need to change, it’s not all about just wanting to fit into a swimsuit or look like a fitness model no, it’s about feeling good and being healthy.

So to begin this “LOVE YOUR BODY CHALLENGE” I want you to first start with sitting down and reflecting on where you are right now. Think about where you’d like to be health wise in the next month, and then six months and then by next January. Write all of this down in a journal or somewhere you can keep to review often and I mean daily. I want you to write down how you are feeling today. Be honest with yourself, this is for you to reflect on.

Then I want you to write your goals on a separate sheet so you can post up somewhere for you and others in your household to see. You want to be held accountable. If you are in my boot camp please bring them to class and let’s talk about them, let’s help each other achieve those goals. It’s up to you if you want to share how you feel about yourself today and each day.

If you are not on MyFitnessPal please create a profile and friend me journaling your food and exercise habits WILL help you meet your goals. You need to be honest with what you are eating and how much. Once you see what you are putting into your body, it makes it easier to make changes to your daily diet and I can also help with it as well. If it’s okay allow me to be able to read your food log.

What you put into your body is 80% of how you look. If you are not fueling your body properly how do you expect it to function. Think of it like a car, if you put junk fuel in and don’t change the oil often enough it won’t work as well as if you put in clean fuel and chang the oil. Food is what builds lean muscle and if you are exercising and not feeding your muscle then your body will start taking it’s fuel from the muscle and that will slow your metabolism down and decrease your lean muscle mass. For those in Her Strength Fitness Boot Camps you will receive 50 Healthy Recipes plus you can find so many more great tasting and simple recipes and snack ideas on Sparkpeople.com website. Plus I do have some recipes here on my blog and will be posting more.

Be sure to subscribe to my blog so you will get my updates on this challenge. We will be doing healthy habits weekly along with some fitness challenges as well. So stick with me and let’s make this year better then last and not regret where we could have been if we started today next year:)

So get started on this and let’s see how you do, post comments and questions. I would love to hear how you are doing. You can keep up with us also on my Facebook page here…

Good luck and Love Who You Are To Show Love To Others!!

God Bless!!

Victoria

Yummy Chai Spice Smoothie

Published January 9, 2014 by gettingherfit

Hello everyone, hope your New Year is going awesome and that you have started some new healthy habits.  Here is a great morning shake that I found and added a few touches to that is yummy.  Enjoy

1/2 can coconut or almond milk
1/2 cup ice
1 scoop vanilla protein (Advocares Muscle Gain)
1 pinch cinnamon
1 pinch of ground cardamom
1/4-1/2 tsp ground cloves
1 pinch ginger
1 tsp Chia Seed
Stevia to taste

Put everything into a blender and mix it up, adjust the spices to your liking.  I also added a handful of spinach to increase the vitamins.  Enjoy.  Let me know what you think. 

 

Happy New Year!!

Published January 1, 2014 by gettingherfit

body_getready

I am so excited for this New Year because as I look back at things I may have not accomplished I know that this is a new start. Take a look at your own goals from the past, how did you do? If you didn’t quiet make them refocus and let’s get started.

One way to begin is to sit down and write out what you wished you had done last that you didn’t do, then below that write out what you would like to do this year but this time let’s break it down to smaller bites. When we look at things in a big picture sometimes it’s overwhelming and we just don’t see how it can get done. But you’ve all hear that old joke “how do you eat an elephant? One bite at a time.” Well it’s true, if you take all those goals you want to complete and below each one break it down into smaller steps.

An example is of course losing weight, which is the main goal every year, but so many fail at it. So here is what you can do:

Goal: Lose weight

Step 1: you need to think about what is a comfortable weight for you, if you are at 180 and you are comfortable with 140 that’s what you write down. Don’t overestimate and don’t underestimate, if you have a pair of pants or an outfit that you wore in the past that you would like to fit back into then pull that out and hang it up somewhere so you’ll see it every day.

Step 2: You know that you can’t lose this weight in just a few weeks, it’s impossible and unhealthy, so don’t look for some fad crazy diet or program that is not going to give you long term results or something you just know you can’t maintain once you reach your goal. You need to break that down even further, let’s say 5-10 pounds a month, this is doable and healthy weight loss. Write down your start date and the end date.

Step 3: Now what to do? you’ll need two things, well maybe three.

1. A good exercise program
2. A healthy and sustainable nutrition program.
3. Accountability partner or coach

Your exercise program needs to be something you have fun at and enjoy doing with a support system to help you stay accountable, this is two of the three. this could be a boot camp like Her Strength, or some other group program where you know people will wonder where you are if you don’t show up, not a bunch of people who get together exercise and never get to know each other. You can also get a friend to do it with you, it’s so much more fun and easier to get up and go when someone else is calling you. Be sure to schedule your workouts also, don’t just randomly say you’ll go after work, or before work, set a time and make it an appointment at least three time a week preferably five.

Another problem I find is people over exercise, what I mean is they think they need to be at the gym for hours and every day. In reality you don’t, who has the time these days, especially if you are a mom. A good amount is 20-30 minutes of hard work like intervals or complex workouts can do it for you. Studies show that a 20 minute intense workout is better or as effective as a one hour session. It increases your metabolism up to 36 hours after the workout and because you are not recovering as long you get a great cardio session in at the same time. Don’t feel you cut yourself short, just don’t sit around and stare at others while you rest. Your rest shouldn’t be more then 30 seconds, unless you have to because you are new to exercising in this manner, otherwise just keep moving. At Her Strength Bootcamp you’ll learn these kinds of workouts and you will feel it, just try it.

Lastly rotate your workouts if you are on that same old machine day after day, and I see it all the time at the gym, same people on the same machine the entire time I’m doing my class and for months and I don’t see much of a change in them. It’s not going to happen, your body needs to be challenged and it won’t if you don’t mix it up. Change up the cardio and the workouts every week. At my bootcamp we don’t do the same workout very often at all, if ever. Maybe it’s cause I’m so ADHD but it works and my clients love it.

Lastly, you need a good nutrition program, my 21 Day Belly Blast and Advocare’s 24 Day Challenge program will help you get off to a great start. If you are going to exercise you need to be eating the right foods and getting proper nutrition, otherwise I guarantee you are just wasting your time. You will see results much faster when you fuel your body correctly. 80% of how you look is what you are putting into your bodies.

Start out with small changes, first thing I teach my clients is just start drinking at least half your body weight in ounces of water each day that will make a huge difference. We are made up of something like 75% water, so why wouldn’t we drink water, that’s why we can’t go very long without it before we die. You’ll have more energy, you’ll push toxins out of your body and it will also help you feel full longer. Be sure to start your day by drinking at least 8oz of water upon waking up and then again drink another glass before and after each meal. The remainder of the day carry a water bottle with you and drink up.

You also need to eat clean foods, those that are closest to their natural form. It isn’t boring if you know what you can eat and you have a program to follow. There are so many healthy recipes online just google them. And please, please stay away from fast foods and processed foods, anything that comes in a box should not be eaten, if it has a shelf life it’s not real food. stick to fresh fruits and veggies as much as possible, eat lean meats and not so much grains.

I love to get my clients off to a great start by teaching them simple basic nutrition tips, without it they may not feel they are getting the results they want to get. So if you want to lose weight this year the right way, the healthy way and learn healthier habits then join me at Her Strength Fitness and let’s get you off to a great start this year. You’ll have all the tools you need to succeed this year, don’t let another one pass you by, do it right and finish strong! Remember it takes hard work it doesn’t come easy but it’s worth it, guaranteed!!!

For more information contact me at 702-419-4778 or go to my website at www.Herstrengthfitness.com and let’s get started. Have a wonderful and blessed New Year!

Victoria McCullough

Focus on Fitness this Fall!

Published September 24, 2013 by gettingherfit

Too many people want to take a break when the weather cools down, but why? This is the time to refocus, revisit and amp up them goals.  Its time for a challenge, whether its with other people or to just challenge yourself to do better, strive for more and work on your dreams.  

v
Victoria Mccullough

FREE Bootcamp!!!!

Published July 23, 2013 by gettingherfit

Are you ready to take your fitness to a new level, ready to increase your strength, need more energy?  Its time to rid yourself of that old boring gym routine that is getting you nowhere, with fast paced fun workouts that are never the same your body will begin to shape up, trim down and feel awesome no less time.  Increase your metabolism for up to 36 hours after you leave, cardio alone can’t do that, you need  a combination of both cardio and strength to get you in the best shape of your life.

If you are ready to see a difference, join me this Saturday, July 27th at 1230 for a FREE bootcamp, try it out, what have you got to lose, but some stubborn fat!  

Where you ask? Taboo Dance & Fitness 3817 N. Academy, near Austin Bluff, behind the Shell sfation next to Harmony Bowl.  

Let me know if you csn make it, bring a friend, I will have some Advocare Spark energy drink to rev you up for a great workout.:)

Hit the Reset Button and Don’t Give Up!

Published May 28, 2013 by gettingherfit

It’s been a while and I am sorry to have neglected posting but things have been so busy which I guess is a good thing:) But I want to share something that may be helpful for many of you during busy seasons of your life.  I want you to know I am far from perfect when it comes to eating right all the time, especially when I get busy, I sometimes slip up but I never give up and that’s the key to living a healthy life.  I believe in living by the 80\20 rule, 80 percent of the time I eat healthy and 20 percent I enjoy myself.  Of course there are always exceptions, if you have more then twenty pounds to lose or on a tighter schedule and have to lose weight in a hurry then you need to be more strict of course.  Everyone is different and my job is to help you evaluate what plan is going to work best for you. 

Some things to think about to help you stay focused.   When you are eating good how do you feel? great right, you have energy, you start losing weight, you notice a difference right.  Then when you eat something bad, your body will also let you know that it doesn’t like it by making you feel tired and less energetic, maybe your belly feels more bloated and you get constipated not so good right?

So what do you do when you have had a bad day or due to the holiday maybe a bad weekend?.  One thing I’ve come to learn is to forgive yourself.  It’s okay to have a great time when you are on vacation or at a party,  but learn to discipline yourself, if you are taking food take something you can eat, there are always healthy choices.  And if you have a little too much bad stuff get back on track the next meal or the next day.   Don’t dwell on guilt and think you have totally blown it and just give up  because you didn’t eat well.  Its progress not perfection we seek!!!

There is always a new day and a way to help you get back on track and eating healthy again.  Start the next day out with a yummy green smoothie,
I have recipes on this blig check them out, do a day of green smoothies and salads.  It’s a great way to clean out your system and get rid of any added bloating and water retention.   Remember after a weekend sometimes you will notice an additional weight gain of anywhere from 3-5 pounds, don’t panic its mainly water weight give it a few days of clean eating and it will be gone.

Also be sure you are following healthy habits, drink at least a gallon of water each day, eat 5-6 small meals each day, plan ahead and if you need help with this contact me for ideas how to fit them in, also be sure you are having protein every 3-4 hours to keep your metabolism burning high.  Don’t be afraid of carbs, the good whole grain ones thry are important just have them with protein and you are all good.  Work on following these simpke steps and I promise you will see and feel a difference but its up to you.  What are you willing to do to reach your goals, what are you willing to sacrifice and the bigger question is WHY? What is your reason for doing this?

  Being healthy is a lifestyle that we should all try to continue to reach for all the time and what you need to do is make the choice to JUST DO IT!!  Find what works for you,  its not about giving up everything, you just have to limit them.

Again 80/20 – 80 percent of the time eat healthy and 20 percent of the time enjoy yourself, adjust as necessay and live life to it’s fullest.  Contact me for more information on my bootcamp or meal plans.

Get Fit, Be Strong and Live Healthy!!!

Good Luck!!

Victoria McCullough, CPT
Her Strength Fitness Boot Camp, Colorado Springs
702-419-4778
www.HerStrengthFitness.com
www.advocare.com/03023877

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Ready to Get Back on Track?

Published November 27, 2012 by gettingherfit

Hope you all had an awesome Thanksgiving!  So now that it’s over I hope you are ready to tackle and refocus on your eating again and not starting a fad diet.  A fad diet is a short term plan that usually focuses on you eat only certain foods or a certain amount of calories a day and of course people will usually say they lost a lot of weight, but looking at them you wonder “what happened or how is that still working for you?” What happened was that so called “Diet” was unsustainable and just plain not healthy, in reality it caused them to gain all the weight back and probably even more.  Their answer may be “I need to get back on it”, I am sorry to tell you but that is not a good answer because they will do that over and over again.  What people need to do is find a plan that they can sustain, and they can still enjoy foods they like and one where they will see weight loss and be able to maintain it. Even when you have a bad day, and we all do, it should be easier to get back on track.  So stop looking for that quick fix and focus on what really works and that’s healthy eating with a good plan.

Yes there are thousands of these so called diets out there and they are so convincing but you need to STOP looking and start focusing on the foods you are currently eating and get a better handle on it.  STOP eating boxed processed foods, white sugar, white flour and grains, anything that has too many ingredients in it or ingredients you can’t even recognize or pronounce, these are all non-foods, really they are man-made chemically filled products.  Why in the world would you put them in your body or your families?

What you need to eat is plenty of whole foods, lean proteins, lots of veggies, complex carbs and good fats.  If you eat this way it will change your life, and I’m not saying you have to do it 100% of the time because that’s just not realistic right? Even I can’t do that and I’m a personal trainer, let’s face it I love to eat chocolate and cheesecake like anyone else but I do know when to say no.  I focus on an 80/20 plan, I eat healthy 80% of the time and 20% of the time I enjoy myself. Cheat meals are okay once a week, go ahead and enjoy whatever you want, you may not feel so well after, because your body does react to the bad stuff when it is used to the good stuff but at least you will have satisfied your cravings.

So how do we tackle eating a healthy diet and not compromise your weight loss?  Start learning healthy habits, you don’t have to jump in full force, if you can great, some people are like that and can do it but if you have trouble sticking to a plan start slow take it one step at a time.  Start by journaling your current eating for about a week, then look at it and decide where you want to begin.  Are you drinking enough water?  If not start drinking at least a gallon a day, do you drink too many sodas? Cut back.

Here is a good way to begin by breaking it down into 8 Healthy Habits.  Let’s start with the first two and see how you are doing with these, then next week I will be posting the next two.

Healthy Habit #1

Water-  Pure and simple and I mean pure all natural water how more refreshing can that be.  Did you know our bodies are made up of something like 75% water, so why would you deprive it of what it needs so much.  This is what helps your body function, helps get nutrients where they need to go and flushes the toxins from your body.  You’ll feel refreshed more energized and if you drink it cold your body will burn even more calories because it has to warm it up, how COOL is that?

How much you say?  A good start would be at least a gallon of water a day!! Some people require more and also consider the time of the year and the activities you are doing.  Work up to half your body weight in ounces and you are all set.  Go ahead and had some lemon, cucumber or other fruit for a twist.  You will begin feeling better pretty quickly with this one.  Fill up a gallon jug and use a water bottle that at least 20oz and just refill.  Now drink up, you can do this, start in the morning as soon as you get up, drink a full glass of water and then before and after each meal drink another one and then sip on your water bottle throughout the day before you know it that gallon will be gone.

Healthy Habit #2

Begin eating 5-6 meals a day spread out, I don’t mean huge meals either.  If your body is fueled properly and often enough you won’t ever get to that starving feeling where you end up eating whatever you find and probably way too much.  Start early and be sure to begin with high protein and carb meal in the morning to get your metabolism burning high for the rest of the day.

YES it still is the most important meal of the day if you haven’t figured that one out.  Even if you aren’t hungry like so many people I meet, you need to eat something.  A great start would be Advocare’s meal replacements shakes.  They are great tasting and only 240 calories with 24 grams of protein and 24 grams of carbs and 50% of your daily calcium, pour it in, shake it up and drink it and go on your way.  Take it to go if you are busy in the morning like so many of us.  You only mix with water that’s it.

The rest of your meals should also consist of a complex carb and a protein, your carb could also be in the form of a veggie or fruit, so for example your snack can be almond butter and celery, fruit and cottage cheese, then for you meal you can have a big salad with some grilled chicken, light on the dressing.  Veggies can be eaten throughout the day eat as much as you want because they are just plain yummy!!

Eating this way does take some planning and preparation so you have to decide and be honest how committed are you?  It can be done and if you want it bad enough you will do what it takes to make it happen.

Work on these this week and I’ll be back to give you more healthy habits, post how you are doing and if you have any yummy recipes and tips you come up with that make your daily eating easier for you.  Now let’s get healthy!!

Have an awesome week!!

Victoria McCullough