Tuesday, May 28, 2013

IIFYM: My Thoughts

If you follow me on my instagram then you probably saw this post the other day:
Saw this post by @shreddedbyscience and it really opened my eyes tonight - I asked myself that [above question] and the answer was "no". The past few weeks I've been searching for the "perfect" foods to have in my diet to reach my goals - and in all honesty I'm tired. Tired of trying to find what works for everyone else and apply it to myself. Time to stop over thinking it. If you don't enjoy the changes, how the HECK you gonna stay in it for life, lose the fat, and keep the fat off? It has to be ENJOYABLE. This was a good slap in the face for me. No restrictions. Just go with the flow and let the chips fall where they may! Oh trust I'm still going to be healthy, but no low carb low fat low cal zero this blah blah that. NOPE.  FOOD IS THERE TO FUEL ME AND KEEP ME ALIVE, NOT there to make me obsess over every little thing, constantly on the mind, Food will NOT control me!

Wednesday, May 22, 2013

TABATA Quickies!

Have you ever heard of


It's a form of HIIT - or high intensity interval training.

Basically, it's :20 seconds of RIDICULOUS INTENSITY, followed by :10 seconds of rest. And then you repeat that 8 times, for a


So really, if you say you have no time for a workout? FALSEEEEEEE

What is 4 minutes out of your day?! Wake up a little earlier, set out you clothes for the next day so that you have 8 minutes to spare for a HIGH INTENSITY workout!

Yeah, I think you have time :P

I DO recommend however not just jumping right into it, so add like a 3 - 5 minute warm up and 5 minute cool down stretch, so really at most an 18 minute workout... but STILL, that's not bad at all! And we all have time to spare! Get off the computer! Stop watching TV! So many things take up our days, so why not give a little time to working up a sweet ol' sweat?

Here are some great TABATA workouts you could try out that I found online!

There's also CARDIO tabata, with sprints! 
That's when you do :20 second sprints with :10 seconds rest - repeat 8 times. 
OH MY GOSHHH I've tried this and it was ABSOLUTELY KILLER>

Now you don't have to stop at 4 minutes, you could keep going if you wanted to!
Maybe combine 2 or 3 tabatas for one HECK of a sweaty workout!
Like this workout below:

However long the workout, you know tabata's revving your body up and busting a sweat! AND even if it doesn't show a great calorie burn DURING the workout, you know your body will be burning long after you've stopped your workout!

Monday, May 20, 2013

On a Quest: Oh the Possibilities with PastaBilities GIVEAWAY & Vine!


Hehe - jumped on the bandwagon. 
Got me a VINE!

Search JOSIE VM! <3 <3 get ready for some awkward videos YAYY!



The maker's of my FAVORITE protein bars [check out my reviews HERE and HERE] have come out with a completely new product for their line:

Tuesday, May 7, 2013

Workouts by Body Parts

So I got an e-mail requesting ab workouts, but I figured HECK, I'm stuck inside the house today so why not just post workouts for all body parts?!!?

I know some people break up their workouts like Back and Bis, Chest and Tris, etc, but everyone lifts differently, so I'm just going to write up the top moves for each body part, and depending on how you have your split, it's up to you on how to combine them!

Remember, you don't have to add ALL the moves in, I'm just simply telling you my favorite moves :] choose which you want to try and add them into your routine!

I usually do, depending on the weight, 4 sets of 10-15 reps.
So that means: perform move 10-15 times, rest, repeat 3 more times.

If you're confused on any moves, google them or head to bodybuilding.com to find out what they are! :]