"No matter who you are, no matter what you do, you absolutely,
positively do have the power to change."

Thursday, July 2, 2009

Clean Eating....Welcome to my kitchen!



With summer in full swing now and the holidays, vacations and festivities all planned out, how are you going to keep up with and stay on track to YOUR nutrition and fat loss goals?

As we head out doors to play with our kids, take a road trip to the zoo or relax by the pool or even beach....are you prepared for the busy times ahead?

Well I am here to bring you another video showing you how I stay focused to my fat loss and nutrition goals.

This time in MY KITCHEN!!



As you can see being prepared is essential!

Here is a summary of what to remember:

~ Keep everything close by and in sight!
~ Use canisters on your counters for easy to grab healthy snacks.
~ Invest in a few useful measuring tools that are easy to handle and use.
~ A kitchen scale is your friend! It is a huge eye opener when it comes to portion sizes!
~ Wash, cut up and store ready to eat veggies and fruit in your fridge. Save on plastic baggies and use plastic/tupperware containers instead.
~ Keep your food journal close at hand, preferably beside your prep area to jot down meals and snacks as well as to make notes on future meal ideas!
~ A dry erase board is a useful tool to not only write down your grocery list on but to also plan out your weekly meals with.
~ A desktop organizer or folder is handy to keep new or current recipes in that you can switch up at any time! It's also great for coupon storage!

I hope you have come away with some new ideas from the strategies that I use!

I am more than happy and willing to share what works for me so please let me know how I can help you out!!

Feel free to leave your comments below! I look forward to your reply!

Wednesday, July 1, 2009

Canada Day Workout



















Happy Canada Day!!

July 1st is always such a special day for me!

Fifteen years ago my family and I became Canadian Citizens.

I was in high school at the time and remember it very well!
That day meant a lot to us and the reason we moved to this great country!

I am truly proud to be a Canadian!!


This morning six of us met for a Canada Day Fit Yummy Mummy Workout!!

Thank you to Jessica for hosting us in her shed....really it's her husband's soon to be woodworking shop but so far we've managed to delay that process! He may start charging rent soon though!

It worked out perfectly that we were able to partner up in terms of which workout we were doing!

Janis and Ammie worked on Introductory B
















Tennile and Jess completed Intermediate B and Jessica and I pushed through Circuit B of the June Workout.

















If that didn't get us sweating enough we completed a super intense 12 minute Interval session!

Jumping the Line (or imitation Jump Rope)
Belly Blasters
Kicking Butt (or Running on the Spot kicking our heels to our butt)
Mountain Climbers (Advanced)
Medicine Ball Twist (with weights)
Burpees

Each exercise was performed for 30 seconds with a 30 second march in between.
We completed two rounds and ended off with a great stretch!
















We were absolutely exhausted but completely energized to take on the day!

Thank you ladies for a wonderful session! You are the best!


Monday, June 22, 2009

Staying Focused on Your Goals

No matter what life throws at us, no matter how busy we may be, no matter how many excuses we can make up for ourselves....there is one thing we ALL must keep in mind!!

OUR DREAMS AND GOALS!

I want to share with you today just some of the ways I stay organized and focused on my goals!

My goal in particular for this blog......MY HEALTH and FAT LOSS PLAN!!


These are just a few of the many resources I use daily to stay on track to keep my vision for a healthy life in the forefront of my mind!!

There are an endless list of tools and resources you can use as well to keep yourself motivated!



Please leave me your comments below on how these ideas can help you!!

I want to hear what you use in your daily life to stay on track, organized and focused on your goals!!

I look forward to your replies!

Monday, June 1, 2009

Fit Yummy Mummy Pow Wow

"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."


Our Fat Loss goals are not achievable or even attainable without certain key factors in place:

~ A specific goal

~ A positive mindset

~ A well thought out plan

~ A proper workout routine and strategy

And these are just to name a few!

I believe one of THE biggest factors to our fat loss success is the ACCOUNTABILITY and SUPPORT from others.

I am not just talking about your significant other, or your mom, or your best friend.

Yes, the support and encouragement from those close to us is essential and makes our efforts all the more worth it....BUT...support from like minded individuals who are after the SAME goals as yourself is crucial!!

This is not just anyone willing to workout with you once a week to just go through the motions and call it a day just to think you've had a "great killer" workout.

NO!

This is an individual or even a group of people that will push you that much harder, encourage you that much more and not give up on you no matter what!

If your workout "buddy" or exercise partner consistently bails on you, complains and nags during their workout that it's too hard or they're too tired, or even decides one round of weights is enough for that day, then I suggest you find yourself a new support system!!

As the saying goes, "You are only as strong as your weakest link."

I am extremely fortunate to have two WONDERFUL support systems in place in order for me to reach my potential and achieve my goals!

The first is a group of amazing women who I know I can turn to whenever I need them for support, accountability, troubleshooting and guidance! This wonderful group of women are my online family at Club FYM!


















The women on Club FYM! are like no other and we TRULY have created a very unique, warm, kind, and super special community that no one feels afraid to turn to for help!

No one is judged, no one is ridiculed, and no one is intimidated to say what is on their mind.

Thank you ladies for your being there for me!!


My other support system is much closer to home and meets with me if not three times a week then for sure twice and that is only because we are MOMS and yes our families do need us and their needs must also be met!

Jessica and Tennile have been amazing women to work out with and I have never sweat so much in my Fit Yummy Mummy journey than with them! We continue to set personal bests and burpees are becoming more and more a part of our routine now!

This past weekend I hosted a Fit Yummy Mummy Pow Wow (as Sherry coined it!) to bring all those available who have Fit Yummy Mummy together.

We've had get togethers in the past to discuss strategies, troubleshoot nutrition and/or workouts, and just share our Fit Yummy Mummy experiences.

This time I wanted it to be different and with the beautiful weather upon us, we incorporated a complete workout first, outside on my lawn!

Was that ever a challenge in itself...the grass and sun played a factor in our efforts for sure!

















I had a picture of each exercise enlarged and pasted on poster board in front of us so that everyone could stay on track. We also reviewed form and technique prior to beginning so that everyone was on the same page in terms of what they were doing.


















As an added incentive, I posted vision boards for motivation and to keep our goals insight!

We performed each Fit Yummy Mummy exercise for 30sec and repeated each super set 3 times. This way everyone could stay together but yet work at their own pace and not feel like they had to sacrifice technique just to keep up.

For the intervals we performed 4 body weight exercises for 30 seconds each with a 30 second march in between. We completed this circuit 3 times. We did Jumping Jacks, Squat Thrusts, Walking Lunges, and all out Running.

















There were 10 of us together for the Pow Wow including my mom!! A couple of the girls even drove an hour to join us....now that is determination and dedication!!
















We finished our workout feeling exhausted yet exhilarated!



The motivation that one receives from working along side others in the same position as yourself and following the same goals as yourself is HUGE!


Thank you ladies for an awesome day and stay tuned for more to come!!

In the mean time, check out Fit Yummy Mummy for yourself and find the support you need to achieve your fat loss goals!

Feel free to leave me a comment below and let me know how you are gaining from support in your journey!

Saturday, May 16, 2009

Easy Meal Ideas

Think Eating Clean is too hard or time consuming?

Can't think of any great meal ideas?

Need something new to try?

What I am sharing with you today are two very quick, very easy, and very tasty meals that I enjoy!

For those who are counting calories or wanting to know the breakdown of their meals, I've included that as well.

First, a lunch idea:



Ingredients:

Egg
Green pepper
Baby spinach
Bean sprouts
Tomato
Avocado

Simply cut the green pepper into rings.
Heat a non-stick skillet, you may wipe it with olive oil or even coconut oil if needed.
Once the skillet is hot, place the green pepper down and then crack an egg into it.
Allow the egg to set for a moment.
Add your spinach leaves and bean sprouts around the outside.
Cover to allow the egg to poach.

A few minutes later your egg is poached and your veggies are tender!
Transfer to a plate, add a few slices of tomato and avocado and you're done!
A complete meal with protein, healthy fats and carbs and only one pan to wipe clean!

Here's the breakdown:
1 Egg ~ 74 cal
80gr Green Pepper ~ 22cal
50gr Baby Spinach ~ 11cal
80gr Bean Sprouts ~ 74cal
60gr Roma Tomato ~ 13cal
40gr Avocado ~ 64cal
Total Calories: 257 Carbs: 30gr Protein: 12gr Fat 12gr
If you require more protein you can always add an extra egg.


Here is a simple, fast, loaded with energy, sweet treat perfect for the hot summer months ahead!



Ingredients:

Cottage Cheese
Strawberries
Pineapple
Walnut Pieces

Wash and cut your fruit, I don't even use a cutting board I just cut my fruit right over my bowl!
Measure out your portion of cottage cheese.
Add your fruit and measure out and complete this dish with your walnut pieces.

The breakdown:
1/2 cup Cottage Cheese ~ 100cal
86gr Strawberries ~ 26cal
56gr Pineapple ~ 27cal
25gr Walnut Pieces ~ 175cal
Total Calories: 328 Carbs: 25gr Protein: 18gr Fat: 18gr


This is just a glimpse of how easy Clean Eating can be....and delicious at that!

Yes, I use a digital scale, on occasion, to accurately measure out my ingredients. This is not essential, however, to truly achieve a caloric deficit for fat loss you must be aware of what is going in.

Over flowing measuring cups and eye balling your amounts will only ADD to your calories!

Try to measure your meals for a few days to get a better idea of how much you REALLY are consuming, you'll be thankful you did!

Online menu planners are also a beneficial tool to guide you along as you track your daily calories.

FitDay, SparkPeople and Nutrition for Results are just a few examples.

There is much more where this came from, I look forward to sharing more of my meal ideas with you!



Interested to know where I am tracking my fat loss progress?
Join me at Club FYM where we are undergoing our next 12 week Summer Slim Down Transformation Challenge!












Check out Fit Yummy Mummy today!

Wednesday, May 6, 2009

Mother's Day Special For You!!



If you've always wanted to be on one of those makeover shows,
but they've never come and swept you away in their limousine ,

I have some exciting news for you...


My friend Holly Rigsby is celebrating Mother's Day all week by
offering a collection of exclusive interviews with 13 of the
world's top fitness, goal achievement, style, beauty and
relationship experts to share, with you, their secrets, strategies
and tips...all in celebration of Mother's Day.


As a bonus for anyone who orders Fit Yummy Mummy before
Friday, May 8th at noon EST, Holly is going to GIVE
you the complete Yummy Mummy Makeover Teleseminar Package
(normally $97) as a Gift!


Indulge on your own personal makeover, except that unlike on
those TV shows, the changes that you'll enjoy won't disappear
once the makeup is washed off.


But the Yummy Mummy Makeover Package will only be available
as a special Mother's Day Bonus until Friday, May 8th at
noon EST.

After that, this Yummy Mummy Makeover Package
goes back to it's normal price of $97.


The Yummy Mummy Makeover Package includes some of the top
fitness, beauty, style, relationship and goal achievement experts
in the entire world... experts featured on Oprah, Good Morning
America, Entertainment Weekly, Access Hollywood, and in
publications like Women's Health Prevention and countless other
shows, books and magazines.

Along with 11 super bonuses including workout plans, recipe
books, beauty tips and organizational blueprints - all in
addition to your 13 makeover calls!



So, if you want your own personal 'Yummy Mummy Makeover,
click here now:

Fit Yummy Mummy

to get all the calls, bonuses and inspiration to make this
the best Mother's Day yet!


Happy Mother's Day!

Marloes


P.S. - If you're not familiar with Holly's Fit Yummy Mummy
Lifestyle System, you owe it to yourself to check it out.
She's helped over 5,000 moms just like you get their pre-baby
bodies back all in just 90 minutes a week.

You can see some of her success stories and learn more about
her system - as well as check out the Yummy Mummy Makeover here:
Fit Yummy Mummy

Friday, May 1, 2009

Fit Yummy Mummy Live Event

The Spring Fit Yummy Mummy Meet Up was held last weekend, April 25.09 in Louisville, Kentucky!

















What a successful Bootcamp and Shopping Trip it was!

We started off our day meeting at Holly's house and then heading out to meet up at the park.

Our Bootcamp started at 9:30am right on time and was lead by Holly of course!

Resistance training consisted of three super sets of two exercises each performed for one minute each three times through before switching to the next super set!!!

OUCH!!


Everyone was feeling it and hurting before we were even done! To finish off the Bootcamp we performed Tabatas. Completing four exercises two times each for 20sec on and 10 sec off for a total of eight rounds. INTENSE!!




The Bootcamp was invigorating and even though she put us through our paces AND it hurt....WE LOVED EVERY MINUTE OF IT!!






After Bootcamp we all headed back to Holly's to get ready for the rest of our fun filled day!



We had reservations for lunch at the Cheesecake Factory....how divine!

It was So good, not a complaint from the whole group...well how could you go wrong with cheesecake, especially White Chocolate Caramel Macadamia Nut Cheesecake...my recommendation!!!



















Then the shopping began!

As I soon found out, no Fit Yummy Mummy shopping trip is complete without a trip to Sephora! I had never been to a Sephora and was I ever in for a surprise! Cosmetic heaven Oh My!!
















After spending what felt like almost half of our afternoon in Sephora we did manage to venture out to the rest of the mall and snag up some more purchases. I think we were more interested in getting to know one another better than we were shopping!

























To complete our shopping trip we ended our day at BD's Mongolian Grill for dinner. A great stir fry dinner was enjoyed by all!


For those that were able to stay longer, karaoke was in order back at Holly's house! We ended one of the most amazing fun filled days ever by singing karaoke into the night!

















An unforgettable Fit Yummy Mummy weekend was had by all!! We cannot wait to hear what is in store for the next one!

However, before we can celebrate with another shopping trip we will be working hard at our Summer Slim Down Transformation Challenge for the next 12 weeks.

Join us on CLUB FYM today to see what you're missing out on!!


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