Tips to Stay Fit Through the Holidays

Long time no talk Blogger World!
The Holidays are here, are YOU ready to tackle them on?!

#Vmfityear14 October Month Workout Plan: HALLOWEEN SLIMDOWN!

HELLO OCTOBER! Oh my goodness the months are flying by! How are YOU doing so far this year? Getting to your goals? Working hard? Or maybe not so hard? Well it's time to CHANGE that. Change for YOU. Do you have a goal that you envision yourself in? Why not put in the work to GET there! You have all the tools you need to get to where you want to be, you just need some self motivation to push yourself to get there. Remember, you only get the results from the work you put INTO yourself.
So why not start NOW. Get ready for this month's new plan,

HALLOWEEN SLIMDOWN

[Random note: Hope you all are subscribed to my new YouTube Channel, where I'll be posting a bunch of videos of workouts in the gym, at home workouts where I workout WITH you, baking and cooking in the kitchen, as well as random vlogs and lifestyle tips!]

In this plan like in all the others you get:

• full calendar of at home/gym workouts
• progress pages
• food log pages
• grocery guide
• chances to win:
• 2 Boxes of Quest Nutrition Quest Bars + Quest Apparel Shirt
• Food Product from P28!

All for $6.50!

Get ready for some HIGH INTENSITY workouts right here, full of jumping actions mixed with some light weights, to get that heart rate going and that fat BLASTING.
If you cannot perform some moves, like a burpee or mountain climbers, I have added a slight modification in there, but if you cannot do them AT ALL due to physical limitations, then this might not be the plan for you! But you can always try any of the other #Vmfityear14 Month Workouts to focus on building strength in the gym to jump start your journey!

So what are you waiting for?! You've got 1 month til the big Spooky Holiday, so grab your program, some light weights, and get to work! You'll be addicted to the sweat and the change you'll see.

Vmfityear2014: Strong and Sexy September

Hello everyone!

Ready for the latest edition to #vmfityear2014 ?!!? Check out

STRONG AND SEXY SEPTEMBER

You know the drill for the #Vmfityear2014 plans!

• calendar full of: gym workouts AND at home workouts
• progress pages
• food log pages
• grocery guide
• PRIZES! 
• You can win Quest Nutrition Quest Bars or P28 products!

This edition's workouts will be focused on building that STRENGTH, and "toned" look that a lot of ladies out there look for! Don't be afraid to hit the weights! They'll mold and form your bodies in AMAZING ways!
Then be on the lookout for next month's edition, Halloween Slimdown! Which will target on blasting the fat before the end of the month!
Who's in it to get STRONG and SEXY this month?!

What are you waiting for?! Purchase below for $6.50!

12-Week Bikini Body Program!

Summer Bikini Body 12-Week Program!

*Information on the Memorial Weekend Sale at the bottom!

3 (three) 4-week calendars FULLL OF FAT BLASTING WORKOUTS to really kick your butt into gear this summer.

The way I've structured these workouts is that they're focused on high intensity moves mixed with low intensity moves, essentially like HIIT (high intensity intervals) cardio without the sprints! There's a mix of circuits, timed intervals, AMRAPs (as many rounds as possible) and more!

All different kinds of workouts to really push your body and make it CHANGE!

Trust me, after workout 1 you WILL FEEL IT! These are intense, you'll want to give up, but you WONT! Because you're going to get closer and closer to your goals each workout you do! Your body will adjust, don't worry! Don't give up, every workout is going to make you stronger, faster and BETTER!

The beauty of this program is that It can be done in the GYM orrrr AT HOME!! You just need some type of resistance (weights, books, soup cans, kettle bell, etc), a step up bench or stair step, an interval timer, and place to MOVE!

Now keep in mind this is the "BIKINI BODY" plan, so if you're looking to build serious muscle, this won't be the plan for you. If you're looking to increase endurance, get some serious fat burn and lose fat, then this is the perfect plan! A "bikini body" isn't a specific size or weight or look, but about you being happy and confident in the skin you're in and being fit and strong in your body!

It's official start date is JUNE 1!
But even If you don't start June 1, you can purchase this plan whenever you want and start the 12 weeks whenever your feel like it!!

Are you ready for a sweaty and intense summer??
Don't miss this opportunity to get your lifestyle on the right track!!

What's included: 
54 pages of:

• 12 weeks of intense fat blasting workouts to work your whole body and lose the fat
• bikini guide tips
• food log and progress pages
• grocery guide
• how to continue the lifestyle after the 12 weeks
• effective cardio for fat loss
• effective HIIT resistance styled workouts
• chances to win these prizes at the end of the 3 months in August! 

1. 2 Quest Nutrition boxes + a tshirt
2. P28 Food product
3. You Fresh Naturals delicious coco-nutbutter!!! 

What are you waiting for?!
I've seen programs like this priced anywhere from $50 to $70! It's crazy! I know we all want to get fit and live healthy, but we have budgets too! So I've made this program affordable for you!

** note: if you cannot perform jumping movements like a squat jump or burpee due to physical limitations, then I recommend not purchasing this plan as it contains these two moves as well as other physically challenging movements similar to them.

Everything for just $23.99! 

Gluten Free Almond Butter Cookies and #Vmfityear2014 Fit May: Bikini Blast Into Summer!

WOW - Can you believe it's already almost MAY?!?!  
That's RIDICULOUS. I can still remember this exact time last year, it feels like like summer was here not too long ago! Ah, but that means stress of finals week is upon me and I'll be in the library allll day every day. To relieve some stress, I baked some delishhhh almond butter cookies <3
Who doesn't love nutbutter cookies? If you don't... I'm sorry I can't talk to you....

Teehe just kidding.. but seriously. When someone tells me they don't like peanut butter or almond butter, my face is like WHATTTTT?!?!
For all those who DO love it, check out this Gluten Free Almond Butter Cookie recipe! Below!
WITH a hidden ingredient ;]

But FIRST, of course, with the coming month, comes a new #VMFITYEAR2014 CALENDAR!  
 So read more about the new May Plan: FIT MAY: BIKINI BLAST INTO SUMMER and for the new recipe!

Gluten Free Chocolate Cake Bites & #Vmfityear2014 Fit&Strong April!

Hope you've all been rocking the monthly fitness plans for #vmfityear2014 so far!

Here's the new FIT&STRONG APRIL month as well as a DELICIOUS RECIPE!

#Vmfityear2014 MARCH FITNESS MADNESS: Glute lifting edition

Welcome to another month in this #VMFITYEAR2014!
Ready to keep on going in this lifestyle journey of yours?!

January Bounce Back Winners and February #VMFITYEAR2014!

I bet you all ROCKEDDD January's plan! Hopefully it pushed you and made you sweat!
Check out the 3 winners of the prizes and get your February plan now!

#Vmfityear2014 January: Bounce Back Plan

It's here!

#VMFITYEAR2014

Your Fittest Year Yet

This is the January Bounce Back Edition!
Ready to get those New Year Resolutions underway? Ready to actually COMMIT to them and follow through?!
Make this a LIFESTYLE change. Not a temporary plan, but a jumpstart to the rest of your life, where you'll feel confident in the body you have, and continue to improve it daily!

 Read a bit more about the plan here

Each month will have:

• Calendar full of workouts
• Grocery Guide
• Progress Pages
• Food Logs
• 3 Chances to win monthly prizes from either Quest Nutrition, P28Foods, or You Fresh Naturals!

All for $8.50
Very reasonable considering some personal trainers can charge up to $200 a MONTH!

What are you waiting for? Commit yourself to FIT!


<3 vmfitness
Josie Mai
JosieMaiFitness LLC

 

HELLO WORLD! #vmfityear2014 and GIVEAWAYS!

Hello hello hello!

If you don't follow me on instagram or twitter, then you probably think I've fallen off the face of the earth! Well don't worry I'm RIGHT HERE!

Been swamped getting back into college life, homework, exams, attempting to be social :P, and more. It's been a whirlwind! But things are finally starting to calm down with the end of the semester and Christmas break coming around!

Well an update with me.....

I took a break from macros.
I tried intuitive eating.
Started overeating a little bit more and more.
Backtracked slightly the progress that I had made over the end of the summer.
Really wanted to reach the balanced lifestyle of intuitive eating: eat when I'm hungry, don't when I'm full, but it seems like my mind wasn't in the right place, so I had to go back to IIFYM for a while.
Just got back from a week cruise vacation getaway where I definitely enjoyed the relaxation, sun, and FOOD. While on my cruise I started reading "Intuitive Eating" to try to learn more about why I feel the need to overeat and how exactly I can STOP it. It's been helping and the book is a great read! For anyone dealing with dieting issues or yo-yoing and how to stop for GOOD, I definitely recommend this book to read!
Taking it day by day trying to get in tune with my body and simply just eat for fuel, and not overstuff myself like a Thanksgiving Turkey!

So yup that's what I'm doing now!
Obviously.. I'm not very consistent. I have ups and downs, progress and backtracks, but that's life. It's never perfect! And I know you all share similar experiences! I don't want you to think you're failing or are a failure because you can't stay on track. Just know it's part of the lifestyle journey and process. You haven't failed, you've just learned ways that haven't worked!
Keep going. You'll make it.
It's a journey. It's not a set path. There will be bumps on the way, but you CAN and WILL make it.

NOWWWW
What exactly is this #vmfityear2014??

What do I have in store for YOU ALL and MYSELF for the 2014 year?!!?
Well not only is it a new year, but it's also MY 21ST BIRTHDAY ON JANUARY 2!
So I needed to come up with something AMAZING this year!
Like a COMEBACK YEAR.

 

That's right, I've been working on something realllll special for you all!

I know this last month is always tough with the holidays and whatnot, and you end up starting the new year fluffy, guilty, out of shape, and ready for New Years resolutions. I wanted to do a challenge for you all, but decided not to for winter because I want you all to SUCCEED! And we all know how those holiday temptations and gatherings can get! So I present to you :

#vmfityear2014

 

EVERY SINGLE MONTH 

I'll be releasing a program with:  

• Monthly calendar:
• FULL of workouts to get you ON TRACK TO THE FITTEST YOU YOU CAN BE! 
• grocery guide
• #vmfityear2014 journal for progress updates
• food log 

Andddd each month there will be 

• ️ONE WINNER that will receive 2 QUEST boxes OF THEIR CHOICE as well as an article of  Quest apparel! 
• ONE WINNER that will receive P28 Food Products  (either bagels, bread, nutbutter, or wraps!)
• ONE WINNER that will receive a delicious nutubtter from You Fresh Naturals!

That's right: 3 WINNERS EVERY MONTH!

WHO WOULDNT LOVE THAT! 

Rules will be in the monthly plan on how to win the prize for that month!

Do you want to get back on track, bounce back from the holidays, and make a LIFESTYLE change?!? This isn't a diet. This won't be a quick scheme. I'm trying to prepare you for LIFE.

A Lifestyle Change.

Then get ready for DECEMBER 26, 2013 when I'll be releasing the first month: 

JANUARY: BOUNCE BACK 

There WILL be a price for the monthly plans, I'm aiming around $7 to $9!! 

 Which if you ask me is pretty SWEEET considering some month plans are anywhere from $50-$200! But I GOTCHU, I'm a broke college student too! Are you IN?!?? 

Mark your calendars for Dec 26, and give yourself the present of a New Years resolution you'll stick to!!! 

Home Workout, Cocoa Pancake Recipe & VEGA Review

Home Workout

No gym, NO PROBLEM, no excuses!!!! 

My Top 3 Workout Moves, Flavor Your Greens & Crunchmaster Crisps Review

Crunchmaster 

Here's a little bit about Crunchmaster :

Click to enlarge Nutrition Info

Our Crisps are made with 100% whole grains, contain 50% less fat than regular cheese and graham cracker snacks and are certified gluten and peanut free. Crunchmaster Crisps give kids (and grown-ups) the perfect snack for at home, on the go and every stop in between. Keep the flavor. Lose the gluten.

July Goals, Workouts, Protein "Poptart" & Probar Core Review & Discount!

Wahoooo new Month new Goals!! I loved seeing all your goals on the #vmfitjuly hashtag on instagram! They're awesome and you'll all REACH THEM! You got it FITFAM!

MY NEW FAVORITE QUEST BAR & Easy Do-Anywhere Workout Circuit

DO ANYWHERE WORKOUT CIRCUIT

• 20 squats
• 10 pushups
• 20 jump squats
• 20 hip lifts
• 50 jumping jacks
• 15 tricep dips

Repeat as many times as you'd like :] 

Larabar ALT Review & Total Body At Home Stair Workout

Larabar ALT Bars

ALT®, the Alternative Protein Bar™, is the first-ever bar with added protein from LÄRABAR! Many bar brands use soy or whey protein, but ALT uses an alternative protein source: peas. Vegan, gluten free, dairy free, and non-GMO, ALT also uses a wrapper that is 31% renewable.

They sent me 4 flavors to try out!

TABATA Quickies!

Have you ever heard of

TABATA

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

4 MINUTE WORKOUT

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!

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! :]

#OPERATIONBOOMBOOM Grow your Glutes Challenge!

 

I know it says arpil :[

LETS MAKE APRIL A GROW YOUR BOOTY BOOMBOOM MONTH!!!!

Simple:

Each week has exercises - end EACH day of that week with that number of the specified exercises!

So example:
Week 1 - 100 squats EACH day
Week 2 - 100 squats + total of 160 lunges with kickbacks EACH DAY
etc etc.

These can be bodyweight, or if you want to make it extra tough, go ahead and add some weight!
You can space them out (example: 20 squats 5 times a day, 50 two times, etc).

If you don’t know what the moves are, google them!!! And have 1 full rest day a week!

I already took my before pics! Excited to see if this does anything to this #pancakeasianbutt
WHO’S WITH ME!

NIKE & Leg Day!

EEEEEEEKKKKKKKK

I still can't believe my sister got me CUSTOM NIKE FREES for my birthday! They fit so snug, feel like CLOUDS on my feet, anddd the first time I tried them out was LEG DAY. Here's my workout that I did! Burned a prettyyyy good amount, and topped it off with a relaxing sauna stretch :]

• Warm up: jog laps 5-10 mins
• Squat Rack: wide 3x10, narrow 2x10
• Leg Press 4x8-10
• Smith Machine Backward Lunges 3x10 alternating
• Leg extensions 3x10
• Hip Abductors & Adductors 3x10
• Glute Kick back reps: 10,8,6,6
• Hamstring lying leg curls 3x10
• Deadlift 5x8    

My Love of Quest & Total Body Killer Workout

Hello fit fam! Today for you I have a review on some Quest bars and a kick-butt Total Body workout! Great to do post-holiday season ;]
But first....

HOLYYYY deliciousness.

I got to sample some of Quest's new goodies, their:

 Cravings Peanut Butter Cups!

Yes I am part of the #nutbutteraddict club, and I'M NOT AFRAID TO ADMIT IT! I have a problem. Is there a nut butters anonymous out there anywhere? I gotta get on that STAT. Ahh back to the cups!

Can I say they taste almost EXACTLY the same as Reese's Cups?! But with a bunch of nutrition and protein and without all the nasty unhealthiness! The peanut butter part was my favorite of course :] And the chocolate part didn't taste just like the Reese's chocolate, it had sort of a thicker flavor, yes I just gave "flavor" and adjective that isn't usually used to describe a flavor. There was like a thick darkness taste, not the taste of white or milk chocolate, but not completely bitter as dark chocolate. It was a perfect combination. And the peanut butter kinda gets stuck to your teeth and to the top of the roof of your mouth! Hehe I kinda like it because I can save some for later.. :P just kidding.
But I do like the overall taste of this Quest product! Seriously, this is my new addiction. I'm going to need to buy a whole box... or 5.....

Banana Nut Muffin

I hate to be boring.... but this LITERALLY tasted just like a Banana Nut Muffin! I'm SERIOUS. There's just no other way to describe it than by telling you it tastes JUST LIKE the wrapper says! Imagine any banana bread you've had with nuts and crunchiness inside and THIS IS EXACTLY like that. But SOOOOO much healthier! It's got real nuts inside and the crunch adds such great texture! And usually, I hate artificially flavored banana products because they never end up tasting "right" or like genuine banana. They're always either too sweet, or too MUCH banana, which makes it taste ... eckkk. But this?!?! RIGHT ON THE MONEY! DELICIOUS DELICIOUS DELICIOUS.

Seriously, find me a Quest product I DON'T LOVE! When pigs fly...



Thank you so much QUEST for letting me sample these delicious flavors! If you ever need a guinea pig for more flavors.... you know who to contact ;]

-------------------------------------------------

And now for this amazing:

SUPER FAT BLASTING HEART THROBBING TOTAL BODY WEIGHTS & CARDIO WORKOUT 

I did this circuit after an unexpected rest day during my Finals Week to get my whole body worked up with a good sweat and BOYYYY did it do the trick! Try it out and let me know how you did! This would also be a great workout to do post-holiday food coma so that you can put all those carbs to use! I know I'm gonna need to go through this a few good times...

SS means Superset! So do that exercise right after the first one with no rest! And TS is just triple set! All of the ones that can be done with weights, DO IT HEAVYYYY! Burn those cals #fitfam! If you don't know any of the moves, try googling them and they should come up!

For the kickback and tricep dips, that's a glute cable kickback!

The last exercise is pretty self explanatory! Squat down, then get up, bicep curl, and then shoulder press!
I also added to the last one to make it a triple set, some deadlifts! 3x12!

For "step up skips", I posted a little collage on my instagram, so here it is below:

You basically step one foot up on the bench, then the other, and then skip back down, really fast! The step up skips are steps 1-5! Get that heart rate up!

Enjoy! Let me know how you did!