Make SMART Fitness goals

Have you started thinking about  your goal ?…  I don't mean a resolution or a wish I'm talking about goals.  When setting your goal, you have to plan it out, make sure it is a smart goal.  As in , 

S - Specific

M- Measurable

A -  attainable

R - Realistic

T - Time sensitive 

Make your goals specific and measurable . , instead of saying I want to get more toned.  Say, I want to lose at least 2 inches in my hips, and lose at least 5 pounds.  OR I want to be able to do 10 full push ups in a row.  

Attainable and realistic means that it really can do done and it is realistic for you -  weight loss takes time so be realistic.  Also consider what else you have going on in your life ( work, travel,     ) so that you are staying realistic with your goals and not over loading your self.  

Time sensitive. Set a dead line or time limit on it.  This will give you something to work for and help keep you accountable  By _____ blank date I will have lost ___blank pounds  or have lost ___ blank number of inches.   

Other tips for goal setting

1 - Hold yourself to it by writing it down AND putting it in your calendar.

2 - Tell others your goal so that they can support you.

3 -  Once you have either gotten close to reaching your goals or have reached your goals, then review and set new goals !  Never stop growing as a fit person,  we all have something to work on.  Even if it's just maintaining where you are now, it still takes work and dedication.

I know, we all say  "someday" about  this or that  we might say it about things we are dreaming of but feel are far off.   But do you say it about getting fit ?... "someday I will get back into a healthy routine" ...or..."Someday I will start working out again"  ?.. 

That is achievable and does not have to be far off in the future.  Making a plan to start and making a schedule to workout  could be what is holding you back and making you say "someday".   It's just a matter of making the time  .  Is that the case with you?  You WANT to but you feel you have to wait until the dust settles in your life to carve out some time?.. I understand that !   You have a lot to fit into your day and scheduling workout time may never make it on the calendar, plus where do you begin?..  

Keep it simple, begin with just a few minutes a day.  

And as for when -  Chances are the weekdays are less disruptive than the weekends so start on a Monday. Then you have a good routine going all during the week and just stick with that.  

Are you DOING THE RIGHT WORKOUT?
Here are 4 keys to success:

Every year, so many people buy workout programs and equipment but either they never finish the program or the equipment sits unused. Don't let this happen to you ! I want to help you find the right program and succeed. Before you make your next big purchase, make sure it passes the test in these 4 areas.

1) Is it realistic and convenient?   Your workout and equipment should match your fitness goals and be realistic to your fitness level. The program should be oriented to your fitness goal.  Also, your workout has to be  be convenient. If you have to go out of your way, or drive across town, or if your equipment is in an area of your house you don't go in on a regular basis, then chances are you won't do it as much as you should. Your workout and equipment should be realistic AND convenient.

2) Come with a workout schedule?  Don't leave it up to chance, you need to have a schedule to follow and stick with. If your program does not come with a schedule then create one or find a program that does.

3) Is your workout fun and challenging?   In order to stick to any program, it needs to challenge you and have variety, but also has to be fun and engaging, You have to love it and want to go back for more. This doesn't always happen right away sometimes it takes a few days of it to know but you have to be at least a little excited about the thought of what you are doing.

4) Do you have support?  Get in an accountability group with a coach,  trainer,  get workout buddies or get the support of your family to keep you motivated and on track. The more support you have the better.

MORE ABS , are you ready ?!… Phase 2 of the bicycle crunch , STRAIGHT LEGS !
HOW TO:
Lay on your back with your hands behind your head and elbows out wide. Then straighten your legs up to the ceiling and stack your feet, one on top of the other. Exhale and twist towards the top leg with your opposite elbow. Repeat as many times as possible with proper form carefully.

Your body achieves what your mind believes.  The number one key to reaching your fitness goals begins not with your physical condition but with your mental condition.  You have to make up your mind and believe in yourself.  Decide commit succeed.  

You can achieve any goal, no matter how big or small.  Put your mind to it and believe in yourself.  Whether you want ripped 6 pack abs or just to lose a few stuburn pounds.  

You can do it !  You can achieve anything you put your mind to.   Of course there is more beyond that, but that is the foundation.  That gives you the power to decide and commit.  

What would you like to achieve?…  

Want support,  accountability,  & helpful tools  to go along with it?.. That's where I come in.  Let's do this together.  

Bicycle Crunch - Phase 1

How about some ab workouts you can easily do at home anytime with no equipment ?! Phase 1 - This is the bicycle crunch, also known as criss cross in pilates. An ab workout specifically for the obliques, muscles along the sides of your abdomen used in twisting. 
How to: Lay on your back. With your hands behind your head and elbows out wide, bend one knee in towards your chest. Have the other leg out at a 45degree angle from the floor. Keep your chin off your chest and take a deep breath in, exhale slow and twist opposite elbow to knee. Repeat as many times as possible with proper form. 

Please visit my website , click on blog for gluten free recipes and fitness tips , thanks .http://melissabuchananfitness.com

What my business does and how it can work for you

*Please watch*  to see what I offer and how Breakthrough Fitness can work for you.   THERE ARE fitness options for even the busiest people.  YOU CAN get fit, and get results !
THERE ARE solutions to get a workout into your busy day, from a trainer that believes and cares about YOU .
 Don't breakdown,  BREAKTHROUGH !

The food you eat should make you feel and function your best !  Your food should give you energy and nutrition to fuel your life.   
also see the definition of nutrition :  human nutrition.   http://en.wikipedia.org/wiki/Nutrition 
Think of it this way.... If you had a really expensive car, would you want it to look nice, stay clean and last you as long as possible?   If it was designed to run on only the best high grade fuel,  you would not want to damage the engine by fueling it with low grade gas just cause it was cheap and more convenient would you ?..  You would not want it to break down prematurely, right?
 Food is the fuel and your body is the car. 
But not just any car,  a car that is priceless and unique and should be treated with care.
Want to feel better, look better, and function better ?....  than eat better.
 Eat nutritious foods like colorful fruits & veggies, Grains, and Whole foods . 
I am not going to tell you what to eat and what not to eat - Everyone is different and will react differently to certain foods.   But If you notice certain foods give you gas or upset your stomach than it is probably your body telling you that it is not the best food for you.   Pay attention to what does give you energy and make you function better, and what weighs you down or makes you feel bloated.  You might even want to write it down and keep a journal.  You could categorize a list of "yes" foods and "no" foods to remind you what to stick with and how they make you feel.     

Another way to get a daily dose of dense nutrition in your body is to drink Shakeology daily.  It has all the vitamins you need in a day, is low calorie and low in sugar, gluten free and soy free.  It has 70 healthy ingredients like wheat grass, quinoa, acai, and more. Shakeology is available in 4 flavors, vanilla, chocolate, green berry and tropical strawberry.     I drink green berry in the morning and mix it with almond milk, ice and usually a banana.  It makes about 20 ounces and that is enough as a meal. I stay full and feel energized .  My digestion and energy level are WAY better since I have been drinking shakeology daily.    I can do an intense workout in the morning, get ready for the day and have my shake while my kids are having their breakfast.  It gives me the fuel I need to keep up with them.     It truly does help me feel and function my best. 
If the food you eat on a regular basis does not make you feel and function at your best please make changes. You deserve to feel healthy , so eat healthy !
For more info on Shakeology and to order a month supply go to my website:

‎myshakeology.com/esuite/home/Breakthrough585
or contact me directly: Breakthrough.Fitness@yahoo.com

3 Stretches to relieve low back tension

You do so much everyday as a busy and fit momma !  Workout, take care of the kids & the house, & work.... do you also carry your child on your hip a lot, or stand for long periods of time during the day?.... all that you do is probably giving you tension.  Tight muscles and back soreness can be uncomfortable, but also will slow you down from getting all that you need to accomplished.  To help relieve that tension make time to stretch.  You can take a short stretch break during your child's nap time, when they are content playing by themselves, or at the end of the day.  Try these 3 stretches anytime to relieve that lower back tension:

Forward fold, stand with your feet out wide, reach behind you and lace your finger then straighten your arms and fold forward.  Hold for 30 seconds.   

Side bend. Feet out wide turn one foot to the side and bend that knee then rest your elbow on the knee and bend to the side reaching your other arm as far over your head as possible.  Hold for 30 seconds to a minute, then switch sides.  Great stretch from you hip all the way up.  Relieves the tight area you may get from carrying and holding your child on your hip. 

Twist.  Relieves muscle tension in the low back from being on your feet for long periods of time during the day.  lay on your back with your arms straight out, take one knee in towards your chest and twist slowly the opposite way dropping that knee to the floor. hold for 30 seconds to a minute and slowly return back to center to switch sides.

Rules for stretching:
Never bounce while stretching & never force the stretch
To benefit from a stretch, hold for at least 30 seconds
Take deep slow breathes
If it hurts,  don't do it

Thank you to my friend, Jessica Tobin for modeling these stretches.  Jessica is a Pilates instructor and mom of 2.  

No bake peanut butter oatmeal cookies

Recipe:  Mix 2 to 3 ounces of water with instant oatmeal, 2 scoops of natural peanut butter,  and coconut shavings. Roll into balls and refrigerate .  I then drizzled stevia on top.  These are fast easy cookies, for snack time, for energy, and for sharing with friends.

Spend less time in the kitchen - easy healthy grillin & dessert

  When it's hot outside the last thing I want to do is stand in the kitchen & cook but I also don't want to sacrifice nutrition.   Grilling is an easy way to spend less time in the kitchen while still having a healthy dinner.

Recently we've done,

Salmon Kabobs with onion and peppers - you could also use chicken.
Some groceries stores have them already prepared on the skewer for grilling. 

Turkey Burgers with blue corn chips and a very simple salad

Frozen Dessert ~ I hope it looks as good as it tasted.  Chocolate Shakeology peanut butter balls.  
I saved my Beaba baby food container for storing and or freezing baby food.  Scooped a ball of peanut butter into 6 of the cups & poured the mixed shake on top.   Let freeze for a few hours and dessert is served.   

 Also always a plus to cook & eat outside a to keep the kitchen clean.  

Here are 5 small changes you can make to make your family meals, snacks & picnics a little healthier

#1No more fast food 

prepare meals in advance and have healthy meals at home

#2 Ditch the mayo

replace mayo with hummus for sandwiches

#3 No more sour cream

Replace sour cream with greek yogurt in guacamole(shown below), or tacos with grilled chicken.

#4 Fruit for snacks

Put  fruit  on the counter or on the kitchen table it will be the easiest to grab for snack time. 

#5  Drink water

No more juice, and soda. Drink more water !

Fitness tip: workout in the early in the morning

Benefits to early morning workouts:
- You have more energy throughout the day
 - Just in case you get stuck at work late or other things come up - you already got your workout in and don't have to stress about it. 
- Your metabolism speeds up
- You have most likely done the hardest thing your going to do all day - that means you can handle anything that comes your way !
What Are The Benefits Of Early Morning Exercise? | LIVESTRONG.COM