Changing Lives Fitness

This is my family's favorite time of year! My little girls make it all the more better.

If you're looking for a gift for a workout enthusiast or if you want to get something for yourself, our challenge packs are on sale this month! You can give yourself the gift of better health and weight loss. If you are someone who has a New Years resolution to lose weight or get in shape, let's start early!

What a month of October and first part of November. October was great, and I found myself soaking in all the joy of my Cubs winning it all this year (finally!). I thoroughly enjoyed that month but there was plenty of anxiety. The election is also finally over! No more negative campaign ads until the next election cycle (which will come too soon).

With being so caught up in baseball for the last month plus, I ended up neglecting my daily workout routine and my diet suffered with it because I wasn't working out. Well, it's a new month and I have a new workouts routine, Core de Force! I've been excited for this one for a long time.

How was your October? Did you enjoy the baseball as much as I did ( )? Are you, like me, ready to start a new month of healthy living and eating (just in time for the holidays!)? Let's talk and get something rolling!

Lunch time! And boy do I love ! Seriously, this stuff is fantastic. It's spicy AND flavorful. If you love hot suace, you need to try it out.

Monday hi-fives!

Good morning Monday. Are you ready to be conquered? Thankfully, my work provides free (albeit not the best, but hey its free!) coffee. Very useful for the days you make coffee at home, but forget it when you leave. But a delicious and nutritious shake for breakfast and coffee are a good way to start the day

Boy am I thankful for this pair on mornings such as this! It's been a long week and I've often stayed up way later than I should (mostly because of baseball). Coffee is one of my favorite drinks (black, thank you) and I've recently added chocolate shakeology for my breakfast. This has fueled me for the day and is helping me eat well, even on off days for me. If you're looking for a highly nutritious and delicious option for any meal, shakeology is fantastic for that!

What a wild couple of days it's been for me. I haven't gone to bed before 1130 pm since before Friday since all the games have started late. I'm glad that I stayed up for last night's wild finish as they clinched the ! Two straight LCS appearances (first time ever, btw) and only 4 wins away from their first world series appearance since since 1945! Can't wait for the to begin and to see what this team does! Needless to say, my schedule and my morning habits have been thrown off. We'll see what the rest of the playoff schedule brings but I think October will be a wild month.

What does it mean to eat healthy? This is a pretty deep topic that I plan on tackling in a few different posts. I'll dive deeper on a blog I'll be posting to Medium and I'll here later as well. So keep an eye out that. Also, if you have questions or want specific help with nutrition things, hit me up and we'll chat.

The first part of healthy eating is portion control. This is the basis of any quality eating. Eating the right amount of food can overcome a lot of problems with any diet. (And by diet, I mean what you eat/drink and not some fad or tend temporary thing.) Eating to much or not enough, even of good foods, can cause problems with meeting fitness goals. To figure out what amount you need to eat, you'll to need to know and understand what your goals are. Do you want weight loss? You'll probably eat less. Muscle gain? Eat more! To maintain weight? Eat slightly more. There are a lot of tools available for free that you determine how many calories you need. I use My Fitness Pal personally and it helps me a lot. Keep in mind that with a healthy diet, you'll need to consume at least 1500 calories a day (and this is rare to eat that little), but you'll be really looking at 1800 to 2400 calories on average. And men and women's bodies are going to handle food differently. Any good calorie tool will to take that into account. Your body is different than mine or any one else's so don't try to compare you do to someone else, because that will likely cause you to fail. Always that in mind when deciding on how many calories YOU will need. And together, we can really do well in good eating for better health and better lives!

If you're looking for specific guides to nutrition with fitness, all of Team Beach Body's programs come with a nutrition. Many programs also offer simplified tools to really nail portion control. These are also available on Team Beach Body's On Demand program.

My next post will be about nutrients and what they can for you. I'll also a more detailed blog I'll link up here to dive into this a bit further.

Here's the last day of my body weight workout routine. All four days are available on my YouTube channel. These videos give the instructions on how to do each routine and has modifiers. If you're looking to do a home based routine with no equipment, check em out and let me know what ya think.

Body weight - cardio

Here's a preview of a 30 min body weight workout I set up. Check out the full video on my YouTube page. This is the first part of 4. I'll be sharing the other three parts over three next few days. Let me know what ya think.

Upper body preview Preview of my 30 min body weight routine.