Be Intentional with Your Exercise #NSNation

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*I am a Nutrisystem Blogger.  I have received food free of charge as part of this role.

 

I am so excited that when I jumped on the scale this morning I’m down almost a total of 9 pounds! I’m also really excited that I am actually learning good habits and changing the way I do things.

 

I have learned that I have to make exercise intentional.  I can’t wake up and say “I’ll fit in the exercise sometime today.” That sometime never happens. I can very easily find other things that need to be done.  I also can’t count running around (even if it’s up and down the stairs 10 times in one day because I’m doing laundry).  I need to set aside time to do specific exercise.

 

Some of the things that I have tried and enjoy are Zumba DVD’s. I choose to do this in the privacy of my own home because if I took a class the others might not be able to concentrate while laughing at my skills. I also run up and down the stairs.  Again, not with my laundry, but I’ll run up and down over and over for about 20 minutes.

 

I try to do about 20 minutes 3 times a day. I do my exercising after my breakfast, lunch, and dinner so I can remember.

Nutrisystem has some great tools also!  I can log my exercises and track them. I also love the forums. You can give and receive support with others that are doing Nutrisystem.

So, what are you waiting for?! Get up and move! I want to hear what exercises you’ve been doing lately!

Signature Donna

donnahup.com receives free products for review purposes, and may sometimes be compensated for posts. All opinions expressed are solely from donnahup.com. See donnahup.com’s Disclosure Policy for complete details. My opinions are my own and were not influenced by any form of compensation. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements and Testimonials in Advertising.

Win a Fitbit {$99 RV}

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fitbit contest

Donna’s Deals and More and Robin’s Sweet Confessions have teamed up with some amazing bloggers for another fabulous Giveaway! This giveaway is being generously sponsored by Heart in Motion.

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We are giving away a FitBit to one lucky fan!
This slim, stylish device is with you all the time. During the day, it tracks steps, distance, and calories burned. At night, it tracks your sleep quality and wakes you silently in the morning. Just check out the lights to see how you stack up against your personal goal. It’s the motivation you need to get out and be more active.
*Open to  US and Canada. Giveaway ends 1/31/2014 at 11:59pm EST

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Disclaimer: The participating bloggers were not compensated for this post. We are not associated with any of the companies named above. No purchase is necessary to enter. Void where prohibited by law. The odds of winning are based on the number of entries received Open to US and Canada, 18+ only. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 24 hours to respond before a new winner is chosen. No purchase necessary. Void where prohibited by law. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. My blog is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements and Testimonials in Advertising.

Win a LifeTrak C300 Fitness Watch

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Fuggs and Foach and LifeTrak have put together a great giveaway for the LifeTrak C300. The fitness watch that tracks calories burned, steps taken and heart rate. Read more about the review Fuggs and Foach did right here.

One lucky winner will win their own. How cool is that?!

Screen shot 2013-08-12 at 3.14.25 PM

 

LifeTrak C300 Fitness Watch Giveaway

Start 8/14 at 12:01am EST to End 8/17 at 11:59pm EST

Item will be sent by LifeTrak and could take up to 6 weeks to arrive.

All entries will be check to ensure the winner followed the rafflecopter!

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Win a Becky Reese Active wear Prize Pack

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Becky Reese – founder of Sexy Moms Running Club:

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30 Day Challenge – Day 12

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Day 12

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Hip Thrusts 3 sets of 25 – Basic exercise will begin by lying on the floor with knees bent. Drive through the heels and hips to get those hips up as high into the air as you can. When you feel you are as high as you can try getting up on those tippy toes to get a little higher. Be sure to squeeze those glutes as tight as possible throughout the entire workout. One way to add resistance is to place a weighted plate on your abs. Feel free to message me with any other modifications you may need. Good luck! MAKE THOSE BUNS BURN!!!!! (Brought to you by Crusher Fitness – Check out their page for more tips and exercises)

Breakfast: Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche, Blueberry muffins, or banana panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Grilled Turkey and Apple Burger

Drink 16oz of water

Dinner: Bacon Wrapped Filet

Work out:

Drink 8 oz of water before you go to bed.

30 Day Challenge – Day 11

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Day 11

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Russian twist: ultimate goal: to be in a sitting position on floor, upper body on a slight backwards angle and feet 90 degrees off the floor. Once in this position, place your hands together, twist your upper body and reach your hands to tap the left floor, come back to the center, then tap the right floor. Continue this exercise and pick up speed as you feel you can. Modification: place heels on a foam roller or anything that can get your feet 6 inches to a 90 degree height. The rest of the exercise will remain the same. You are in charge of your speed. 1 minute (Brought to you by Crusher Fitness – Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon,  Breakfast quiche, Blue berry muffins, or banana paleo panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz! This is flushing your system!

Lunch:  Eggplant Bruschetta

Snack: Nut Bars

Drink 16oz of water

Dinner: Spaghetti squash with 5 oz of chicken and 5 oz broccoli

Workout time:

ABS Day and cardio:

http://www.youtube.com/watch?v=ZJ8Zdj0OPMI

Do as much as you can! Push yourself!

30 Day Challenge – Day 10

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Day 10

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Stand-up/Sit-downs: very practical for everyday life! The exercise is just that, start from a standing position, bend your knees to lower yourself into a lying down position. Then, stand up, trying not to use your elbow to get up unless necessary. If you feel comfortable with these movements and need a little more challenge jump when you return to the stand up position. 1 minute ( Brought to you by Crusher Fitness –  Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche,  Blue berry muffins, banana panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Grilled salmon with a side of sautéed spinach and sautéed white onion

Drink water: 8 oz

Dinner : Greek Chicken

Workout time: Drink water during work out (push yourself hard tonight)

 

Do the best you can do! If that is 3 of each then do 3! Just keep the form and try your best! Push yourself. We weigh in tomorrow!

Drink: 8 oz of water before bed

30 Day Challenge – Day 9

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Day 9

Good Morning!

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

High knees: stand up, core (abs, obliques, back) engaged, arms out in front to set a goal for where your knees should be coming up to (try for above hips if possible) start bringing those knees up towards your chest as high as you can. when you feel comfortable with the form, continue the motion, but faster, as if jogging in place while bringing your knees up as high as you can (1 minute! Brought to you by Crusher Fitness –  Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or  paleo Blue berry muffins

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Chicken Salad wrap

Drink 8 oz water after lunch

Snack: If you are hungry at all throughout the day have Celery with sunflower butter and a few raisins, only use 2 tablespoons of sunflower butter or 10 baby carrots (yes that’s it)

Drink 16oz of water

Dinner:   Bacon wrapped Filet

Workout:

Drink 8oz of water before bed

30 Day Challenge – Meals for Days 8 through 12

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Day 8’s Meals

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or  paleo Blue berry muffins

LunchGrilled turkey and apple burger

Snack: If you are hungry at all throughout the day, have Celery with sunflower butter and a few raisins, only use 2 tablespoons of sunflower butter or 10 baby carrots (yes that’s it)

Dinner: Spaghetti Squash  Chicken and Brocoli , Cut spaghettis squash in half , bake in oven on 350 degrees for 45min to an hour. So that it is fork tender. Grill Chicken  5oz and cut into cubes. Cook 6 oz broccoli and slice one roma tomato. Once Spaghetti squash is cooked let cool for 3 to 5 minutes and then scrape of the squash. Top it with grilled chicken, broccoli and diced tomatoes and serve.

Day 9’s Meals

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or  paleo Blue berry muffins

LunchChicken Salad wrap

Snack: If you are hungry at all throughout the day have Celery with sunflower butter and a few raisins, only use 2 tablespoons of sunflower butter or 10 baby carrots (yes that’s it)

Dinner:   Bacon wrapped Filet

Day 10’s Meals

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche,  Blue berry muffins, banana panckes

Lunch: Grilled salmon with a side of sautéed spinach and sautéed white onion

Dinner : Greek Chicken

Day 11’s Meals

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon,  Breakfast quiche, Blue berry muffins, or banana paleo panckes

Lunch:  Eggplant Bruschetta

Snack: Nut Bars

Dinner: Spaghetti squash with 5 oz of chicken and 5 oz broccoli

Day 12’s Meals

Breakfast: Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche, Blueberry muffins, or banana panckes

LunchGrilled Turkey and Apple Burger

DinnerBacon Wrapped Filet

**If you are dying for something sweet during the week substitute one of the snacks with a Blueberry Smoothie

Are you with me?  To follow my 30 day challenge (and do it yourself!) you can find them all in this categoryHERE

30 Day Challenge – Day 6

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We’re almost to the end of the week!! You can totally do this!

Day 6

Wake up: Drink 8oz of water right away. (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor.

Tiny workout

Breakfast: Banana pancakes (1 large Banana, 2 large Eggs, dash Ground Cinnamon, dash Ground Nutmeg), Directions: Break up banana and pulse through food processor until a consistent mash, Cook for 5 minutes

Snack: Carrots or sliced green peppers

Drink 16oz of water. By lunch at this point you should have drank 32 oz.  This is flushing your system.

Lunch: Chicken Salad Lettuce Wrap

Drink 8 oz water after lunch

Dinner: Drink 8oz water with dinner, Braised Short Ribs and Mediterannean Bake

Work out:

Drink 8 oz of water before bed

To follow my 30 day challenge (and do it yourself!) you can find them all in this category HERE

30 Day Challenge – Day 5

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We’re over half way!! If you’ve made it this far, congrats!!

Day 5

Wake up: Drink 8oz of water right away. (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor.

Tiny workout: Calf raises – 10 with your feet turned out, 10 feet straight, 10 feet turned in I do this while brushing my teeth. It gets your blood flowing.

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or a 2 egg omlet with spinach, diced tomatoes, and onions. DON’T SKIP BREAKFAST

Snack: If you are hungry at all throughout the have an apple with sunflower butter

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Tuna Patties with garlic lemon aioli

Drink 16 oz water after lunch

Dinner: Drink 8oz water with dinner Eggplant Bruschetta

Workout time:
ABS Day and cardio:

Do as much as you can! Push yourself!

Drink 8 oz of water before bed.

To follow my 30 day challenge (and do it yourself!) you can find them all in this category HERE

30 Day Challenge – Day 4

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How are you feeling?  This is the half way point of the week!! You are half way there! You can totally do this :)

Day 4

Wake up: Drink 8oz of water right away. (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor.

Tiny workout: 10 push ups

Breakfast: Drink 8oz of water (yes again). Either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or a 2 egg omlet with spinach, diced tomatoes, and onions.

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Snack: If you are hungry at all throughout the day you can have an Apple with sunflower butter

Lunch: Salmon and vegetables (what you had for dinner last night)

Drink: 16 oz water before dinner

Dinner: Spaghetti squash with 5 oz of chicken and 5 oz broccoli. Cook spaghetti squash in the oven. Once it is cooked scrape out the insides and place them on a plate, Top with broccoli and grilled chicken. 1 spaghetti squash can feed 3 people or it can feed 2 and you have lunch tomorrow.

Dessert: Ok you all have been so good You are allowed to have DARK chocolate. I take a dark chocolate bar and place it in my freezer. I break off a square. It really will fill that sweet tooth craving.

Work out time: Tonight is Yoga. Please watch these two videos. Do the best you can!


Drink: Before you go to bed drink hot water and lemon juice. Heat water in a coffee mug and ad 1 tablespoon of lemon. Heat and drink. This is a colon flush.

To follow my 30 day challenge (and do it yourself!) you can find them all in this category HERE

30 Day Challenge – Day 3

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How are you doing?! Are you hanging in there?

Me? I’m pushing on!! I keep reminding myself that if I want this I have to work for it! That is true with anything in life.  So, why should this be different?

Remember, 1 day at a time, we’re getting to the half way point of the week!!

Day 3

Wake up: Drink 8oz of water right away. (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor.

Tiny workout: Calf raises – 10 with your feet turned out, 10 feet straight, 10 feet turned in.  I do this while brushing my teeth. It gets your blood flowing.

Breakfast: drink 8oz of water (yes again) You can have either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche

Drink  Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Snack: If you are hungry at all throughout the day you may have a Nut Bar or Larabar (no more than one Larabar per week)

Lunch: Tuna (5oz) of mixed with an avocado (no mayo) served with a side of sautéed spinach or Strawberry, Blueberry, Spinach Salad

Drink : 16 oz of water before dinner

Dinner: Grilled chicken, or salmon served with Mediterranean Vegetable Bake. Drink 8oz of water. Make extra, it is your lunch tomorrow.

Work out time:

Yes It is ab time!!!! Yes it hurts do your best!!!!

Drink: Before you go to bed drink hot water and lemon juice. Heat water in a coffee mug and add 1 tablespoon of lemon. Heat and drink. This is a colon flush.

At this point of the week you will notice you are using the bathroom a lot, your skin is clearing up, and your clothes are starting to fit different! You will also notice that you don’t have too much energy. You will by day 5. Make sure you get plenty of sleep.

To follow my 30 day challenge (and do it yourself!) you can find them all in this category HERE

30 Day Challenge – Day Two

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Are you ready?  Yes, this is a 30 day Challenge, but we’re taking it 1 week at a time, 1 day at a time.  Here is the set plan for Day 2.  You can do it!

Day 2:

Wake up: Drink 8oz of water right away. I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning.  Drink this water before your feet even hit the floor.

Tiny workout: 10 push-ups (yes girl push-ups). Get your blood flowing.

Breakfast: Drink 8oz of water (yes again).  Have either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche

Drink: 16oz of water by lunch at this point you should have drank 32 oz!  This is flushing your system.

Lunch: Chicken Salad wrap

Drink: 8 oz water after lunch

Snack: If you are hungry at all throughout the day, have Celery with sunflower butter and a few raisins. Unly use 2 tablespoons of sunflower butter. You can choose 10 baby carrots if you’d prefer (rather than the celery, not both).

Dinner:  Salmon dinner. Serve with baked zucchini and squash. (any questions on how to do this please ask)

Workout of the day:

You may be sore from yesterday. If not you, you did not push yourself hard enough. If you feel like punching someone in the face, you pushed yourself!!! Way to go!

Tonight is Yoga. Please watch these two videos. Do the best you can!


Drink at least 8 oz of water before you go to bed.

To follow my 30 day challenge (and do it yourself!) you can find them all in this category HERE

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My thoughts:

I am tired and sore!  Not in a bad way, but in a way where I know I’ve been working out.  I also had a headache from the sugar withdrawal.  If you do too, you can make yourself a cup of tea with some cinnamon and honey.  The cinnamon will help take away the headache (it worked beautifully for me).

I am sleeping more soundly than I can ever remember.  My face is definitely push out stuff too.  It’s in detox mode :)

How are you doing?

30 Day Challenge – Day One

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Are you ready to get started?!! I am! I am really excited and I hope you join me :)

30 day Challenge:
I accept to follow the diet and work out for the next 30 days! I will do everything in my power to make this happen. If I feel weak and want to give in to my food temptation I will post about it and ask for support.

*Take a picture of yourself dead on and then a picture turned to the side. You will want to take this pic and save it to your phone! (no you do not have to show any of us this is just for you) also weigh yourself. Write it down so you don’t forget.

*I will not weigh myself for 6 days on the 7th I will take a picture and weigh myself! To check my progress!!!30 day Challenge

 

I am starting this tomorrow, so here is Day 1:

Wake up: Drink 8oz of water right away! Go to sleep with a bottle of water on your nightstand so you can drink it right away in the morning. Drink this water before your feet even hit the floor!

Tiny workout: Calf raises – 10 with your feet turned out, 10 feet straight, 10 feet turned in
Do this while brushing your teeth. It gets your blood flowing.

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche

Drink 16oz of water by lunch. At this point you should have drank 32 oz. This is flushing your system.

Lunch: Tuna, 5oz pack of tuna (may mix with half an avocado, no mayo)

Drink 8 oz water after lunch.

Snack: If you are hungry at all throughout the day have half of an apple with sunflower butter (yes only sunflower butter no peanut butter), 2tablespoons.

Dinner: Drink 8oz water with dinner. Grilled chicken – 5 oz of grilled chicken served with spinach and sautéed onions.If you use frozen spinach in a bag from Kroger it is only a $1.Use a white Onion cut and cooked in 1 tablespoon of olive oil. Cook till slightly brown. This meal will clean out your colon. It is a cleansing meal.
*Cook extra grilled chicken because you will be using it for tomorrows lunch. (you can make tonight if you would like then you can just pick it up and go!)

Workout for the day:
ABS Day and cardio:

Yes, this workout stinks and it is really going to kick your butt today! Please just do whatever you can do! Next week you will be shocked on how far you can go!

Drink 16 oz of water before you go to bed!
Are you with me?  To follow my 30 day challenge (and do it yourself!) you can find them all in this categoryHERE

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My Thoughts

Woohooo! I made it through Day 1!  I totally *LOVE* the food! I am so surprised that Avocado tastes so refreshing with bacon and eggs.   I got a little hungry between lunch and dinner so I had my half an apple.  I am impressed with how full I feel.

Okay, I’m not a fan of Jillian Michaels, haha! Don’t get me wrong, she’s amazing, but I am not (yet).  That workout kicked my butt.  There was one move (side plank) that I couldn’t even do.  I know I will improve :)

I fell asleep with no problems! (I’m writing this during Day 2).  I also slept very soundly.  This morning I am sore.  Not in a bad way, I know my body worked out.  Please don’t ask me to squat down to get anything though ;)

I am ready for Day 2! Are you?