Mr. & Mrs. Faughnan | October 28th, 2013

I'm officially a Mrs.!

Robert & I got married in Magen's Bay in St. Thomas - one of the top ten most beautiful beaches in the world! It was a small, intiment ceremony with family & friends. The reason we chose this location was because that was one of the places our cruise ship was stopping at, which was perfect! I got my hair done at the salon on the ship, and got around that morning. While we were awaiting the ceremony, it sprinkled for a quick minute (for good luck, of course!). After that, the weather was absolutely beautiful out! Upon arrive to Magen's Bay, I saw the chairs with the sashes blowing in the wind and then - there was my husband awaiting my arrival. All eyes were on me, and my eyes were on him. The ceremony we had chosen went with the tropical/cruise theme and i'm so happy that we did! Following the ceremony we had a small reception with some tropical food, rum punch, and steel pan music. We followed the celebration with a little dip into the clear blue ocean! This will be a day I will never forget.

 

 

 

And, we had a little fun too -

 

 

 

No Equipment, No Problem!

There are many circumstances where exercise equipment is not readily available. People feel that if this is the case, they aren't able to get fit or have a healthy lifestyle - NOT TRUE. The Internet can be your best friend, along with social media such as YouTube, Instagram, Facebook, Tumblr, etc. There are so many exercises out there that you can do without any equipment, at home or even outside! If you want to change it up, many YouTuber's have Zumba videos which you can do right in your living room! Use the internet my friends!

Below are some of my favorite exercises that can be done at home. Mix them up and make your own circuit!

1. Squats. Squats are great for getting your heart rate up, as it is a cardiovascular exercise! Ladies, these are what you need to do to get that booty you've always wanted - tight & toned! There are so many variations of squats such as the ones described below.  Jump squats are a great way to advance the workout.

2. Lunges. Doing lunges will help build your quadriceps strength as well as your glutes. To do lunges properly, make sure that your knee doesn't ever extend out over your foot. There are also many variations of the lunge as well such as curtsy lunges, side lunges, walking lunges, and my favorite split-squat lunge.

3. Box jumps. Yup, exactly how they sound. Box jumps are used in many plyometric workouts, working your legs.  These will get your heart rate going in NO TIME! These will help you jump higher, while still being low-impact. Aim for a set of 8-10.

4. Burpees. The ultimate full body workout! This exercise will work your entire body including your chest, arms, front deltoids, thighs, hamstrings, and abs. Burpees are great for fat burning and conditioning. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises.

5. Push Ups. It is very important to make sure your form is correct when doing push ups. You want your hands lined up with your shoulders, body flat, butt down - making a straight line. Be sure to keep your head aligned as well. There are plenty of variations to do push ups which include regular, wide grip, diamond, elevated, etc. Do your research as these all work different muscles. Push ups are great for strength training.

6. Plank. Planks are an all over body workout. When you have the correct form and hold it for a good amount of time, the benefits are incredible. Planks work your upper abs, your lower abs, your obliques, and your lower back, builds the stabilizer muscles, builds strength for pushups, promotes good posture and helps prevent back injuries, teaches your abs to stay contracted in a regular standing position. These can be done on your hands, or on your forearms. I choose this picture to show you what muscles are being worked while you plank.

Again, these are just some of my favorite exercises that you can do at home if you are unable to go to a gym. There are SO MUCH more. You can do tricep dips, sprints, step-ups, bridges, hip thrusts, etc. The choice is up to you. It's up to you to make it happen. If you are still stuck, Google and search on YouTube at home workouts or anything you might be interested in. Always remember: 

Motivation

I'm baccccccck! Sorry for the major hiatus! I recently moved from Pennsylvania to Illinois and can say I'm finally settled in. If you follow me on Instagram, you have seen what's going on in my life and more importantly - my healthy lifestyle is thriving! My fiancé & I have joined a gym which has allowed me to take my love for fitness to the next level. I have even thought about becoming a personal trainer and/or a nutritionist. I love learning about health and fitness, and I absolutely love when people ask me for my help. Because I am passionate about this lifestyle, it is easy for me to stay motivated. Unfortunately, this can be very different for you! Wondering how you can stay motivated? I'm here to help!

1. Hold yourself accountable. Don't skip your workouts, make them a priority. What is more important than your health? You can't keep making excuses - you are tired, you are too busy, you don't have time. If it is important to you, you will make time for it. Your body is the only place you have to live your entire life, so make it the healthiest it can be and take care of it!

2. Don't compare yourself to others. With social media, this can be a very difficult thing to do. You see fitness competitors, bodybuilders, fitness models, etc that have extremely great bodies that you want to look like. What you don't see is their hard work and the time they have spent transforming their bodies. Don't compare your beginning to their BEST. Be the best YOU can be, its you vs you.

3. Take photos. Nothing can be more rewarding than seeing the transformation in yourself, big or small. It might sound silly or embarrassing to take photos of yourself, especially at the beginning of your journey. Day by day, you may feel that your body isn't changing or what you are doing isn't working. Compare your photos because it might be the only way for you see actually grasp how much progress your are actually making. Always remember, small progress is progress.

4. Don't rely on the scale. Do not get in the habit of using the scale to reward your hard work and success. At the beginning, the scale might go down.. but what happens when it doesn't say you lost weight? This leaves you feeling discouraged, thinking that all that you have done is for nothing. The scale doesn't measure inches lost, or muscle gained. Focus on your non-scale victories! How are you clothes fitting? Do you have more endurance? Can you do more reps, and heavier weights? Do you have more energy and feel healthier? Are your rings feeling lose? Remember one pound of fat and one pound of muscle both equal one pound, but muscle takes up less space!

5. Have fun, add variety. If you do the same exercises everyday, you will get bored in no time! Doing the same thing over and over again is boring! Not only is it boring, but your body will get used to it and will no longer respond to it. Incorporate things that you enjoy. With so many different classes offered in gyms and social media, you can find literally any exercise that you might be interested in. If you don't know - TRY! You may love it! With summer here, you may want to take your workouts outside. This can be a perfect opportunity to make up your own circuit. Combine sprints, jumps, squats, lunges, jumping jacks, etc. You can use curbs as a 'step' and use them for jumps or calf extensions, or if you come across a bench - do dips! The options are endless!

6. Reach out to friends & family. If possible, have a workout partner. This doesn't necessarily mean you have to workout with them, but you must keep each other accountable. Get goals, and compete with each other. Some people need some sort of competition to really focus and achieve their goal. If this is your case, put money into a jar each time you workout. By the end of the month you can treat yourself for your hard work. Do not reward yourself with food, you are not a dog. New workout clothes, new shoes, a manicure/pedicure, a massage, or a new haircut are GREAT ways to reward yourself. You deserve it!

7. Keep a journal. Okay, we aren't 10 anymore, but journals can still do wonders for you! Start by writing what you currently feel like, what your goals are, and what you are looking to achieve from your lifestyle change. Write down your workouts and how many reps/sets you were able to do. After working out, write down how you feel. Do you feel empowered, do you want to do more, do you have extra energy? As you can imagine, as you progress through your workouts you can look through your journal and really see some of your non-scale victories. To continue, you can also use a journal to write down what you eat throughout the day. This can really open your eyes as to how much you are actually eating. Don't miss those bites of your significant others sandwich, or those 5 m&m's you had - they all add up! If you have a bad day, write down how you feel. Are you lethargic from that greasy pizza you ate? Do you have a stomach ache from all the candy/sugar you ate? This will help you stay accountable.

8. Find the time that works best for you. Everyone is different. I enjoy working out in the morning! I wake up and go to the gym, whether I'm motivated or not. I'm dedicated, I know that even if I don't want to go.. I will feel 100% better after my workout is done. I enjoy working out in the morning because I get up, do it, and then I'm done. It's such a great way to begin my day and I don't have to worry about it the rest of the day. Your schedule may be different and only allow you to workout at night time - that's fine! Do not make excuses though. Again, make it a priority. Your friends may want to go out or hang out, but you haven't made it to the gym yet. The choice is yours, but I hope you make the right one! If they are your true friends, they will understand and support your decision, catch up with them once your done.

You are in charge of your motivation, you have to WANT it. These are just tips that can help you and guide you along the way. If you are just beginning, keep with it and do not give up. Within a couple days of exercise, you will feel better about yourself and you will have so much more energy. Do not lose this feeling, these are natural endorphins - my biggest motivator day in and day out. I thrive for that feeling at the end of my workouts.

As promised before, the grocery list is coming soon - but you MUST share my blog and become a member. Become a member by locating my follower section along the right side of my blog. You may share my page on Facebook, Instagram, etc. I am able to see how people are accessing my page and will know who to thank! I need 11 new members before I will post the grocery list & tips! Get goinggggggggggg!

Calculating Your Calorie Needs

The most common known way to lose weight, is to have a calorie deficit which is created when the amount of food energy (calories) you taken in is less than the total calories you use. In today's society, many products are being introduced as low calorie, low fat, etc. In return, these items are actually filled with chemicals to be 'low calorie'- hence, IT'S NOT FOOD and is unfamiliar with your body. Due to this reason, I don't count calories but I know many individuals do and usually begin their journey this way. With that said, I encourage you to figure what your calorie needs are and be sure to get an adequate amount. If you eat to much, they will be stored as fat and too little will make you lethargic - everyone is different. Always remember that each calorie is energy!

The first thing you must do is to determine your BMR, Basal Metabolic Rate, this is the amount of calories you would burn if you were to lay in bed all day. In order to do so, follow the formula below.

For men: BMR= 66 + ( 6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age)

For women: BMR = 655 + ( 4.35 x weight in pounds) + ( 4.7 x height in inches) - ( 4.7 x age )

Next take into account your activity levels to find the number of calories you would need to maintain your current weight by multiplying your BMR x activity level using the following:

• little or no exercise ( BMR x 1.2)
• light exercise/ sports 1-3 days a week ( BMR x 1.375)
• Medium exercise 3-5 days a week ( BMR x 1.55)
• Hard exercise 6-7 days a week (BMR x 1.725)
• Intense exercise/ very physical job or 2 a day training ( BMR x 1.9)

Once you have found your maintaining number you need to either add or subtract depending on your goals. To LOSE weight you need to burn off or subtract 500 calories. To GAIN weight increase by about 500. To maintain leave as is.

 Keep in mind that if you eat clean and have a healthy lifestyle, you don't need to count calories - just cut the processed, sugary, food-like options out! The photo below is from the documentary "Fat, Sick, and Nearly Dead." This is a great representation of why individuals overeat processed foods. Each one is the same amount of calories, but vegetables fill you up more telling your brain you are full.

Hydrating Your Body

Have you ever taken a second and thought about how much water you drink in a typical day? Chances are you aren't drinking enough water. It is recommended that an individual should drink 8 cups of water a day. When you line up 8 cups of water, it may seem like a lot - especially if it's not your beverage of choice. To take a step further, it is said that you should drink 1/2 your body weight in ounces every day. For example, 120lb individual should drink atleast 60 oz of water per day. I, however, drink more than a gallon a water a day!

Don't feel like water is that beneficial to you? You can live several weeks without food, but only a few days without water. You could be dehydrated from not drinking enough water which could cause a variety of symptoms such as fatigue/weakness, irritability, dizziness/lightheadedness, nausea, headaches, constipation, dry skin, etc. These are common issues that many individuals have, but are not aware of the reasoning why or how easily it is to fix. 

Dehydration can also CAUSE bloating. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. This is one of the reasons why drinking water can help reduce bloating. Increasing the amount of water in your body can stimulate your kidneys to release water, which should help relieve your bloating to some degree.

The benefits of water are endless! It is hydrating, refreshing, and healthy at 0 calories! Water removes waste and toxins, transports nutrients and oxygen, controls heart rate and blood pressure, regulates body temperature, lubricates joints, and protects organs and tissue, including the eyes, ears, and heart. Water can even help you lose weight by acting as an appetite suppressant. 

Are you ready to hydrate your body and feel the difference? Here are some ways to stay hydrated throughout your day. Keep water with you throughout the day - if you have it and are constantly reminded, you'll drink it without thinking. Keep in mind that if you are thirsty, you are already dehydrated. Beverages high in sugar or caffeine, like soda, can cause dehydration. Be sure to eat food with high water content such as lettuce, watermelon, broccoli, or yogurt. Tracking your water intake can be very motivational, creating awareness and habit-forming.

My Progress

As I stated in my previous post, I have made many changes to my diet and exercise regimen. When I began my healthy lifestyle, I was 5'2" weighing 125lbs. I was happy with my body and how I looked. I was wearing size 2 jeans and size small shirts. I knew I wasn't in shape, and had slacked because of a couple things going on in my life at the moment. That's when I learned about the term 'skinny fat.'

The common wisdom is that if you are overweight you are unhealthy, and if you are thin, you are healthy. But new research points to just how dangerous being skinny can be -- if you are a "skinny fat" person, that is.

The medical term for this is "MONW," or metabolically obese normal weight, which I prefer to refer to as being a skinny fat person. It means you are under lean but over fat -- not enough muscle and too much fat (especially belly fat). It seems it is better to be fat and fit than thin and out of shape. - Huffington Post

 I was small, but I knew I wasn't in the best shape I could be - or that I was used to being in. I was very active in high school, playing three sports a year. Then once I got to college, I was busy with working two jobs, my home life, and the responsibilities that go with it. Most of the time I would be whooped when I came home, not wanting to do anything but relax. 

After reading this article and doing other research, I knew I had to make a change. A friend at work was doing the Insanity Workout, and I had always wanted to try it. And that's all it took - I began the Monday right after I got it! About a couple weeks into the workout, I began changing my eating habits. It was very difficult for me at first because of the daily temptations. Especially at the restaurant I worked at, everything was made from scratch - yummy homemade alfredo, homemade desserts like oreo ice cream pie and chocolate moose. Yum!! I made small changes to my diet, like having a salad instead of pasta. I NEVER used to like salad, now I crave it. It's very important to take things slow and learn what is best for you. 

Most importantly, you need to learn and educate yourself on the foods you are eating and the workout regimen you are doing. So many girls have said they wasted so much time and effort doing countless hours of cardio with no results. This is a HUGE no-no which I will do into detail at another time! Others have went on low carb diets, tried diet shakes, etc - all of that is only temporary. You need to make a change, that's why its called a healthy lifestyle. 

Below are some of my progress photos that I have posted on my Instagram. 

I've seen the most progress in my arms and legs. My stomach has definitely leaned out as well. I currently weigh 119lbs - which means I lost 4.8% of my body weight. I didn't plan on losing weight, and I don't plan on losing any more. I have lost body fat and gained lean muscle and have never felt better! Please follow me as I will do my best to help you with your journey. I will be giving motivational tips, fitness tips, and ways to help you reach a healthy lifestyle. I encourage you to become a member in order to receive updates on future posts as well as follow me on Instagram for daily motivation. This was from today - 

Hope you all have a great Friday!! 

A Healthy Lifestyle

To those that don't know me, I am a 21 year old college graduate who recently fell in love with the fitness and health industry. I became so interested that I began researching and educating myself on having a 'healthy lifestyle.' I read countless of articles about good carbs, bad carbs, protein, healthy fats, fiber, sugar, etc. All this was so interesting to me, and at the same time I became disgusted with what I was filling my body with.

I have always been very busy with school, two jobs, a house to take care of, and bills to pay that I allowed my health to take the back seat. In the mornings I would rarely eat breakfast, and if I did it was cereal. For lunch, I would have something small that didn't need much prep. During college it would be something like cheez-its and an apple because it was easy and handy. If I was working at the restaurant during dinner, I would either have some bread or have the cooks make me some pasta. Then at 9:00 or so when I would get home, I would snack on my beloved Lay's Classic Potato chips. These chips have been a HUGE staple in my diet because of the convenience. Little did I know, this was all about to change!

I was happy with my appearance - weighing 125lbs and 5'2" wearing size 2 jeans. Who wouldn't be?! Once I began learning about having a healthy lifestyle - I was all for it! On January 21st 2013, I began the Insanity Workout and fell in love. It was tough, and I mean tough. The workouts are killer, but once you start you DON'T want to stop. It is very addicting, so addicting that once I completed round one I started round two directly after. The strength and endurance you build.. at home.. with no equipment is absolutely remarkable. It took me a while to see any physical changes, but I was seeing "non-scale" victories. My clothes were fitting better, I was able to do more reps, I had more energy, etc. It wasn't until I changed my eating habits that I began seeing progress. 

"You can't out train a bad diet." 

I could not express this quote enough! No matter how many sit-ups or crunches you do, you will NOT get rid of your 'belly' or your love handles. Also, there is no such thing as spot-reducing. You can't pick and choose where you lose weight from, or else everyone would be doing it. In order to lose fat, you need to have a clean diet. In other words, lean meats, whole grains, fruits, veggies, nuts, sweet potatos, oats, etc. Absolutely no processed foods, added sugar, or soda. By cutting out soda alone, you will see progress - I promise. I will be adding a grocery list shortly to help all of you who choose to better themselves and live a happy, healthy life. Choosing to have a healthy lifestyle has been one of the greatest things I have done for myself, and my health. I have never felt better!

Thank you to everyone who has came to me and asked me for my help and my advice. Thank you to everyone who has acknowledged my progress. Thank you to everyone who has supported me in my new lifestyle. It is YOU who motivates me, and keeps me going. I will be using this blog to motivate you, help you, educate you, and most importantly be there for you in case you have any questions. Be sure to follow me on Instagram for daily inspiration - @makenzie_costley.