#VMFITPENPALS
Around the World
Here's a brief overview from an Instagram post I shared a few days ago!
Monday, June 10, 2013
Tuesday, June 4, 2013
Larabar ALT Review & Total Body At Home Stair Workout
Larabar ALT Bars
They sent me 4 flavors to try out!
Sunday, June 2, 2013
Guest Post: Cancer and Exercise
OOh here we have a guest post from MELANIE on the impacts of exercise and how it can help those dealing with cancer! Great post for today, June 2 which is National Cancer Survivor Day!
Saturday, June 1, 2013
Why Crash/Quick Diets Suck - Metabolic Damage
OMG It's JUNE
And It's soooooo close to SUMMER TIME
Time to get thin real quick, not eat anything, workout for 10 hours a day, become mooody and weak and tired, YAY!..... uhm.. NO
Trust me.
I've been there.
Always looking for the fastest and quickest way to get slim and lean.
But guess what I was doing to myself and my metabolism?
SELF SABOTAGE - that's what.
And It's soooooo close to SUMMER TIME
Time to get thin real quick, not eat anything, workout for 10 hours a day, become mooody and weak and tired, YAY!..... uhm.. NO
Trust me.
I've been there.
Always looking for the fastest and quickest way to get slim and lean.
But guess what I was doing to myself and my metabolism?
SELF SABOTAGE - that's what.
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
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!
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!
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!
Monday, May 20, 2013
On a Quest: Oh the Possibilities with PastaBilities GIVEAWAY & Vine!
Vine
Hehe - jumped on the bandwagon.Got me a VINE!
Search JOSIE VM! <3 <3 get ready for some awkward videos YAYY!
---------------------------------
QUEST NUTRITION PASTABILITIES
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:
PASTABILITIES
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! :]
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! :]
Sunday, April 21, 2013
Cutting/Leaning/Fat Loss OH MY! And Kickstarting My Healthy Lifestyle Journey.... Again
So a lot of you have asked me about:
However, I feel these terms are more for bodybuilders or competitors. They usually follow bulks or off season with on season leaning out to get to very low body fat percentages for competitions! And they are veryyy strict with their diets and workout, which in my experience, when I did this, didn't turn out so well for me because I rebounded back to the beginning of my journey - same [if not more] weight, measurements, and body fat.
So instead I like to call it the
you should be losing fat because you're not stuffing it with the usual processed nasty fatty foods!
Cutting / Leaning Out Stage
However, I feel these terms are more for bodybuilders or competitors. They usually follow bulks or off season with on season leaning out to get to very low body fat percentages for competitions! And they are veryyy strict with their diets and workout, which in my experience, when I did this, didn't turn out so well for me because I rebounded back to the beginning of my journey - same [if not more] weight, measurements, and body fat.
So instead I like to call it the
Fat Loss Stage
aka. the
Healthy Lifestyle
I say the Healthy Lifestyle, because basically if you're living the healthy lifestyle:
Eating right, keeping consistent workouts, and being body, mind, and health conscious,
you should be losing fat because you're not stuffing it with the usual processed nasty fatty foods!
Friday, April 19, 2013
Endless Cardio is NOT the Way! And Workouts for Fat Loss
"Cardio: the only way to lose fat!"
Uhm... WRONGGGGGGGGGG
Like most people, at the beginning of my lifestyle journey I thought the only thing girls did in the gym was hop on a bike/treadmill/elliptical/cardio machine and go and go and go till they couldn't go no more! Oh how FALSE that is!
Did you know you're doing your body more HARM than good? Slowing down your metabolism, making it harder for your body to lose fat, and breaking down gorgeous muscle??!!? I know CRAZYYYY.
I wanted to post some wise words from a friend of mine, @Mrgeecue or Nate, from Instagram, and his thoughts on endless cardio.
Uhm... WRONGGGGGGGGGG
Like most people, at the beginning of my lifestyle journey I thought the only thing girls did in the gym was hop on a bike/treadmill/elliptical/cardio machine and go and go and go till they couldn't go no more! Oh how FALSE that is!
Did you know you're doing your body more HARM than good? Slowing down your metabolism, making it harder for your body to lose fat, and breaking down gorgeous muscle??!!? I know CRAZYYYY.
I wanted to post some wise words from a friend of mine, @Mrgeecue or Nate, from Instagram, and his thoughts on endless cardio.
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