Burn Fat Fast

OK, it's the day after Halloween. How did you do? Did you stay away from the candy? No. Well I'm going to give you a couple of the best fat burning workouts to burn it all off.

Before we get into the exercises, the first thing you need to do is to commit yourself to no more chocolate. (or chips, or starbursts, or fuzzy peaches etc.) They will NOT help you burn calories, and they will certainly not help you lose weight. So start right now by telling yourself you are simply not going to have any, or if it helps get them out of sight, so at least you are not tempted every time you go into the kitchen.

Alright, now for the exercises. The following are in my opinion some of the very best for burning fat. I am going to give you the best cardio workout ever to burn fat (in my opinion), but you can't skip your weights. You will burn more calories over the long run by sticking to your weight program, so make sure you get it in.

Don't worry though, these workouts are super short and super effective, so you can do it in 20 mins. How's that for time crunching!

First let's start with your weight program. I would highly suggest you doing this 3 times a week. Let's say Mon/Wed/Fri. All you need is 20 min. I know you can find 20 min.

Start with a warm up. If you are inside, you can walk up and down your stairs for a few minutes. If you are outside, just walk and get the blood flowing.

Next, find a spot with some room. You will need a pair of dumbbells, or tubing that you can do bicep curls with. These are both inexpensive. If you don't have either, you can use laundry soap (the one that's in a plastic container with a handle).

1. Push ups. You can do these on your toes, or if you are just starting out on your knees. Make sure you keep your bum down. Do 10 reps.

2. Get up and do Jumping jacks- 7 times

3. Quick Squats- 10 reps

4. Jumping Jacks-7 times

5. Bicep Curls-10 reps

6. Jumping Jacks-7 times

The trick with these exercises is not to rest in between. When you are done the last set of jacks, get a drink and do it again. When you start your third time you will do the following.

1. Push ups- 10 reps

2. Knees up. This is where you will stand tall and bring one knee up towards your chest at a time, now pretend you are running it. Do this for 8 reps, each knee up is 1 rep. Oh and you do this as fast as you can.

3. Squat with a bicep curl. As you squat, keep the weight down beside your legs, as you stand up lift the weights up towards your chest as you curl. Do this 10 times.

4. Knees Up- 8 reps

5. Tricep Dips. This can be done on a stair, coffee table or curb. Face away from it, keeping your back close to the solid object you are using. Your hands are pointing towards your back but are pretty close together. Bend your elbows to lower your body slightly and then push back up again. do 10 reps.

6. Knees Up- do 8 reps

7. Crunches- 20 reps

8. Bicycles (abs)-20 reps

Stretch for a few minutes. You just had a really great workout! And burned a ton of calories.

For the cardio part of your workout this week, you can run, walk, bike, go on a treadmill, elliptical or whatever you like to do. Again, this takes only 20 mins. from start to finish. I know I posted this before, but it's my favourite, I didn't come up with it but I love it and I know it works.

This is something you can do 3 times a week as well, lets say Tues/Thurs/Sat. You can do this because you are only working out for 20 minutes each time.

Min. Intensity
1....... 5-warm up
2.......5
3.......6
4.......7
5.......8
6.......9
7 .......6
8 .......7
9....... 8
10..... 9
11...... 6
12...... 7
13...... 8
14...... 9
15...... 6
16...... 7
17...... 8
18...... 9
19..... 10-maximum
20..... 5-cool down

This is something that might take a little practice. Sometimes it's easier to start backwards. Down at minute 19, you see you are doing your max. So you would be sprinting if you were running. 9 is going to still be pretty fast. So you can see how you would increase your speed, verses your incline if you are on treadmill. Give it a try it's the best!

These 2 workouts are super fast, yet they will burn off any extra calories consumed over the weekend. Remember to commit from this point on, that you will eat clean, and no more sugar, add these workouts to your schedule and you will be great.

Committed to your fitness success,
Kelly Parker
www.fitmommakeover.net

In General...

I feel like when I look at this picture and all I can think of is "I wonder where Anderson Cooper got his sweater," that maybe Lady Gaga is losing her touch.

Yes, I am baiting her.

Tell me though, aside from the ridiculous lobster claw heels, does she not look downright demure?

(PS, this years creepiest sexy costumes on Friday. Commence dying of excitement..... NOW!)

Mama Fit Monday: Exercise For Large Bodies

Whether you inherited your large body, or made poor choices regarding nutrition and excuses for not exercising, or you may have had an injury that prevented you from exercising, now is the time to stop using how big you are as an excuse for not exercising.

It doesn't matter whether you have 50 pounds or 100 pounds to lose, the principles are the same.

First, go to your doctor. There you will receive a solid baseline of your health. You will find out what your blood pressure is, what your weight is and other tests they may want to run. It gives you a starting point. Let them know your intentions and get an okay to start a program.

Second, Don't delay your exercise program. For some of you the start may be in a chair. It my hard work just lifting your arms and legs. Start by alternating leg lifts 10 on each side. Then lift your arms straight up 10 times. Do this 3 times a week.

For those of you who are more mobile but have aching knees and joints, you have a couple of options. First, the pool. If you have access, hit the water. Swimming is a great way to get some exercise. You use your major muscle groups and can work up a good cardio workout.

Do not use your size as an excuse. When you start an exercise program, I will not lie to you, you will be sore, your joints may be sore but with perseverance and consistency you will start to see a difference and you will start to feel better.

Take Mary for example (I have changed her name for privacy), she told me she wanted to lose 80 pounds. When she started 8 weeks ago she felt self conscious, her knees ached among other joints and she didn't know the exercises. I worked with her, and encouraged her with the exercises. I always showed her modifications and she never quite.

I also worked with her on her nutrition. I asked her to cut out the sugar, drink more water and eat small regular meals throughout the day. Her first week she lost 6 pounds, and each week after that she loses anywhere from 3-6 pounds. She already needed to buy new exercises wear, because her old ones were falling off of her. I am so proud of her and if she can do it, I know you can too.

Mary is not letting her size get in the way. She has stopped making excuses and is doing something about it. Whether you need to lose 50 or 100 pounds like I said earlier, the principles are the same. 1) exercise 3-4 days a week with weights, 2) practice clean eating: cut the sugar (sugar is in everything so read your labels diligently) 3) If you can add some cardio

If you do these things, and are consistent I promise you too will be on your way to buying a new wardrobe . Not only will you look and feel better on the outside but on the inside I'm sure you will see the many benefits, one being lower cholesterol, and reduced risk of heart disease. Some of you may even come off certain medications. There are so many benefits of being healthy.

Don't let your body dictate your health anymore. Take control and take action. Do it today.

Committed to your fitness success,

Kelly Parker
www.fitmommakeover.net

Judge Away!

So no Freaky Friday today, I just got our family pictures back and want to show them instead. SO VAIN, I probably think this post is about me.

Anyway, I did want to show you that family pictures don't have to be so matchy matchy. We all dressed differently, but I think it turned out very cohesive. Also, I chose to dress us in the colors of our house, so that when I hang these up, they match my decor. Most of the paint colors in our house are tan and a green so dark it's almost black. Then I have a red wingback chair that I like to try and match too. Hence the colors I used in pictures. (Click on the pics for the better versions. The small ones in blogger kinda suck)



Aww this doesn't show colors so well, but it shoes that our clothes did translate nicely into black and white. Oh, and the fact that I made my husband wear his jacket so I could wear my new leather lovely. Also, heels were a good call because my husband is actually 8 inches taller than me in real life.


Me and the kids. So candid! lol. I really do like how the red pops on the natural elements of the pictures. Always a solid choice.


Aww, le family. I think having my daughter wear something other than jeans broke up the whole denim pattern and I highly recommend it. Unless you only have boys. Because that would make for some epensive therapy.


Yay look at us! My shirt was actually dark green but you can't really tell. I just didn't want my husband to feel left out wearing green. I'm nice like that.



Oh so casual.


So, I'd like to think all of the time I put into thinking about picture outfits has paid off for me in the end. I'm totally happy with the colors and how everything turned out. See? I practice what I preach!

Fall Sweaters on the Cheap

Hopefully the weather has turned crispy where you live. Here in the deserts of Utah, it's finally starting to cool off. I crave the days of fall and lately I've been thinking about Christmas WAY too much lately. Kinda hard when it's 80 out. BUT! The weatherman promises me 60s weather this week, so I am dreaming about and surfing around for sweaters.

I love to layer. Summer clothes don't do much for me, but oh how I love a drapey cardigan or a cute hoodie. They just seem warm and huggable. Although I will admit that I was sick on Monday and I took my kids to the library wearing camo thermal shirt, yoga pants and a hat jammed over my messy hair. So I scared people at the library and got germs all over the place, you're welcome. Luckily the library where I live is basically a glorified motor home and I don't think anyone minded.

But ah, yes. The sweater. I already bought two to kick off the season; a brown loose cable knit and a knit drape blazer with fabric flowers. And I've worn them both exactly once. Seriously, Utah, we get it. You're warm. Although I am excited that I won't have to stuff my kids in winter coats under their Halloween costumes. Not pointing any fingers, CANADA.

Here's a selection of sweaters to make you feel autumn-y, and as an added bonus, they're all under $50. Now go bake an apple pie and pick a pumpkin.

(Vanity - $20) If you're going to wear a hoodie, make sure it's a form-fitting one. Your husband's college sweatshirt need not apply. I love hoodies with non-hoodie patterns. Plaid? Yes please!


(Gap - $37) I am 100 percent on the lookout for a big furry sweater this year. I love this one in winter white. I rarely wear a real, live coat during the winter here because I am so used to the icy cold winters back home that sweaters and jackets are my lifesavers from December to February.


(John Lewis - $24) Orrrr I could just die of cuteness overload now. This with skinny jeans and flats and you are basically from France.


(Buckle - $34) I love the asymmetry of this cardigan. Hey, pear shaped girls! This would look awesome since it draws the eyes upward. Also, I love the masculine detail of the hunting plaid peeking through. With worn in jeans, this would be awesome for the pumpkin patch with the fam. Photo op!



(Buckle - $34) This is such a refreshing alternative to the drape cardi. I love that the color isn't traditionally fall, brown , red, mustard, yawn. Blue is awesome. The waffle knit means it won't be heavy. Imagine this with a crisp button up and wide leg jeans for a play date. I can almost smell the jealousy.



(American Eagle - $25) How cozy-looking is this. I love the longer length, which would be really cute with a white linen belt, or unzipped for warmth. I like that it's a basic hoodie, but the soft fabric and coloring makes it more elegant.


(American Eagle - $40) Short sleeved sweaters are my boyfriend. The colors on this are loverly. Wide stripes can be tricky, so wear this with something slim sitting on the bottom, like jeans tucked into boots. OR isolate the stripes by wearing with a blazer. LOVE! You might even be able to talk me into jeggings with this but don't push your luck.


(Old Navy - $30) Looking for something to wear to American Thanksgiving (yes, it is necessary for me to stipulate the nationality) Look no more. Or, if you're not weird like me and don't plan outfits up to a month in advance, wear this to lunch with your husband and look put together even if there's drool on your tank underneath.

Ahh, don't you feel comforted and fuzzy? Unfortunately, online window shopping always turns into online legitimate shopping for me, and then I feel rejected by my budget. I hate you, budget. I love you, fall sweaters.

What's your favorite thing about fall? (And OMG I had that Nick Jr song "I feel like I'm falling for fall" ALL DAY LONG TODAY.

You Are What You Eat

What you eat is probably even more important than exercise. As someone who exercises regularly is almost pains me to say that but...I do believe what you eat makes up about 80% of how you look and feel.

So what does that mean to you?

Well to put is simply, if you eat twinkies and cookies, you are going to look like twinkies and cookies.

Here is a pretty basic description of how it works in your body. A blood cell lasts 60-120 days, that's 2-4 months. In 3-4 months your whole blood supply is completely replaced. In just 6 months almost all of the proteins in your body die and are replaced. And what are they replaced with? They are constructed completely out of the nutrients that you eat.

This is why it is so important to make healthy choices part of your lifestyle. Sure you can eat well for 2 weeks, or go on some crazy diet and lose 7 pounds in a week, but it doesn't do you any good in the long run. You need to do something for at least 2 months before your blood cells are using the healthy food to renew from instead of using the "unwise, unhealthy" food it's used to getting. It takes time, you need to be patient. I know when you want to lose 10 lbs now, be patient can seem next to impossible, but trust me on this.

Slow and steady wins the race in this case.


4 Tips To Shed Pounds Forever!

1. Stop eating Processed food.
This is something you always need to be thinking about. Don't buy anything in a box or package. At first it may seem impossible, but I can assure you its not. When I first started doing this I had to really think about it, but now it comes pretty easily and I don't have to work too hard at it. (FYI, the first week I did this, I lost 6 lbs without doing anything else)

2. Cut the Sugar. This is your absolute worst enemy. Avoid it at all costs. Use honey or fruit to sweeten things.

3. Exercise. Guys, I'm going to be honest, you can't get the body you want without exercising. If you want to get rid of the muffin top, and thunder thighs then stop beating yourself up and set aside 20 minutes everyday for you. I know, I know, you are busy, you have other kids. You know what, everyone is busy, and many people have 2-3 children (some more) but what I hear is mostly excuses. I know everyone has 20 min to spare. See where you are wasting some minutes and start exercising.

4. Drink Water. Most people don't drink enough water. The first sign of this is generally mild headaches. So be sure to drink water with every meal. Your body is made up of mostly water, so it will love you for it.

Committed to your fitness success,

Kelly Parker
www.fitmommakeover.net

Freaky Friday Bonus! Vintage Jae

So chatting on Facebook with my brother, because that's what I do with my Friday nights, he posted this VINTAGE family picture of my family, and I thought I'd post it for your enjoyment.




Couple things:
-This was in 1991, and I am seven years old.
-If you're thinking about sending me applications about my single brothers, Jonathan is no longer that chubby, and Ryan has a better haircut and less freckles.
-I used to have a lazy eye, which explains my disinterest in looking at the camera.
-My mom's hair WAS that epic.
-My dad's glasses WERE that large.
-My littlest brother Dallin looks like a tiny alcoholic politician with those suspenders.
-WE LOVED COLLARS.

I'd also like to point out that we're not matching, so we were clearly ahead of the pack on that one.