Monday, March 30, 2020

Tips on how not to eat all day long- the struggle is real!

Living in these Alo Pants and they are 40% off with code CRYSTALJAR50

I always said that if I wasn't working and stayed at home- I would not be as good of an eater.  Boy was I right!  I for sure think keeping busy is one of the best ways to keep your eating in check.  Being at home during this time has really challenged me to stay on track and not snack ALL DAY LONG.  I also want to confess that I am a FRAUD ALERT by even giving these pointers some days because I don't follow my own advice all the time.  I may not be a perfect eater but I am definitely committing to myself to keep moving and active everyday.  


Really love filing this bottle up everyday 😏

Here are some helpful tips:

  • WATER #wateralldaylong.  First thing in the morning I fill up my gallon water bottle and add lemon juice.  I actually have made a new goal to finish the bottle by 2 PM and keep going from there.  Staying hydrated is always good but especially right now health care professionals say to drink a ton of water.  It helps with cravings too!
  • After meals drink a sparkling water, my go-to is always La Croix.  This helps me when I crave something sweet after my meals and distracts me from wanting to get into the peanut butter 24/7.
  • If you feel the urge to snack go on a quick walk around the house, yard,or  run up the stairs.  Do something active to get your mind switched to a healthy mindset as opposed to a snacking one.
  • Fiber- anytime you can add fiber to your diet it helps you feel more full and not eat as much.  You can also add a fiber drink during the day.  I love the Advocare Peaches and Cream Fiber or you can always do Metamucil.  
  • Set small goals throughout the day that you won't eat anything.  For example:  I am not going to eat anything 1-4 today.  Make a goal, write it down, do it!
  • Try intermittent fasting!  This could be a good time to try it out and see if it works for you.  Right now I am doing it around 3 days a week with the 16/8 ratio.  That breaks down to 16 hours of no eating and 8 hours of eating.  My window is usually around 9-5 or 10-6.
  • Set a routine and eating schedule for yourself + stick to it.  For example: Breakfast: 8 am Snack: 10, Lunch: 12, Snack 2:30, Dinner: 6
  • Keep your kids snacks in a separate place rather than your healthy snacks
Below are some of my healthy go-to snacks you can get on Amazon.

As always don't be too hard on yourself.  This is a very emotional and stressful time + we are all doing the best we can!  

XOXO,
Crystal



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Tuesday, March 24, 2020

Ways to Stay Active during Quarantine


I hope everyone is doing well  + staying sane during this time.  I know that we are all wearing lots of hats right now: mom, teacher, housekeeper, worker, chef, etc.  I do think it is super important that we take time to practice self care so that we can be the best we can be at all the "jobs" we have right now.  Working out, like usual has been my saving grace to keeping me sane.  There are so many great resources online and gyms giving you online options for your home.

Nashville Fit Style You Tube

Brought to you by yours truly!  Make sure you have your volume UP because all of my moves are to some good beats.  I have included some condensed Yoga Sculpt videos, short leg and arm workouts, and some just quick random workouts if you just have a few minutes.  You can find these videos here or on the blog!  Weights are optional but encouraged.  I do most of my class with 5 and 8 pound weights for reference.

Josh Gamble Fitness/Music City Fitness

My fave Barry's Bootcamp instructor @joshgamblefitness is doing lots of online videos and workouts.  Follow along on his YouTube station here.  I miss my Barry's classes so much but this at least gives me a good dose of my boy Josh!

Sculpt House

I did one of these and it was so good!  You can use your Bala Bangles,  Sliders (you can also use towels) or dumbbells.

Tippi Toes Dance

Do your kids love playing dress-up? So do ours! Tippi Toes has the most amazing virtual dance program for children of all ages. Ballet, Tap & Jazz in the comfort of your home. Join the Tippi Toes Virtual dance class, have your kids dress up in a costume and be the star of the show!  

Click here to start your free 7-day trial and get dancing click here.

b.fab.fitness Online

My friend Rebecca and fellow Core Power teacher owns b.fab.fitness. They offer super fun dance classes. You can pretend you are in a club, ha. She is major goals with her dance moves! This is a great fun way to get your sweat on.

Unlimited Membership includes access to 5 classes each week.
Funk (dance cardio) Monday, Wednesday, Friday
Body (strength & conditioning) Tuesday
Yoga sculpt (light weights and yoga flows) Thursday

Non-members can participate in one month of Unlimited access for just $25 (which translates to $1.25/class).  After that you will have access to their regular membership options.  As the end of your month approaches, they will send you more details on what those look like, but they are customizable based on the workouts you enjoy most and how often you want them.  But for now, enjoy everything they have to offer and get familiar with the formats.  
Once uploaded, each class will be available for a full week before it’s replaced by a new one. So, for example, the .funk class coming this Monday will be available until the following Monday...at which point it will be taken down and replaced with a new one. 


Everything is hosted and shared directly with you via a private YouTube channel.  This means you must be able to sign-in to YouTube, which is done using a free Google or Gmail account.  If you don’t have one, simply go to youtube.com, click sign-in and follow the prompts from there.

Simply Balanced Pilates

They are offering live classes via Zoom for $12 or Virtual private classes for $55. You can sign up via the MINDBODY app or through their website. If you are already a member you can just use your current membership or package to sign in. Your instructor will then send you the Zoom link to take the class online live!


I'm planning on doing the Thursday Pilates noon class on Zoom- join me! I'm wearing a white leopard burnout long sleeve tee, black compression sports bra, lattice tights, and black Asics


Paleo Works

I feel like we are going out to the store or ordering groceries every few days.  Now would be a great time to try a home delivery service so that you don't have to get out as much.  My go-to for years has been Paleo Works.  I cannot recommend them enough.  My husband and I look forward to all their meals and weekly menu.  

We will keep updating this post with more things that we find!

Stay Safe,
Crystal & Amanda


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Monday, March 23, 2020

Yoga Sculpt 40 minutes

Here is a shorter version of my Yoga Sculpt class. Weights are optional but encouraged.  I use 5-8 pounds during this routine.  Please excuse my dog, daughter, and husband.   Doing the best we can here :)

Enjoy!



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10 minute leg workout

This 10ish minute leg workout can be done without weights.  Make sure you have the sound up loud for the tunes. 

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Sunday, March 15, 2020

At-Home Workouts

What a crazy year 2020 has been so far. Social distancing and having the kids out of school may make going to workout classes way more difficult. But I feel like now more than ever we need to exercise and take care of our bodies to get through this stressful time.


I am working on a YouTube video of my Yoga Sculpt class and will keep you updated when it's done! This post includes some great sites for online workouts as well as essential equipment to have on hand at home.

Top 3 At-Home Workout Equipment Essentials:

1) I love these Bala Bangles Wrist Weights. They are comfy enough just to wear them around the house or add them to any workout for extra resistance. I wear them when I am cleaning, doing the dishes/laundry, and even when running.

2) Dumbbells with a range of weights is crucial for at home exercises. I always encourage to start heavy and drop down if needed. I love this set because you can chose your weight size and it has a nice rack to keep everything stacked nicely on. I have 5, 8, 10, and 12 pound weights and I use them all.

3) I love having Resistance Bands on above my knees during any exercise. You can use them to intensify squats or to keep your legs engaged even when doing upper body exercises.

Crystal carved out some space in her basement for a mini at-home gym

-Being cooped up in your house may also give you some time to read. I am such a fan of the F-Factor and highly recommend the F Factor book. This lays out the importance of Fiber in your diet and gives you a great plan and different stages you can start healthy lifestyle plan. Working out is not a requirement on F-Factor and you can drink! So if working out is not your thing, focus more on your eating.

Online Workouts:

Core Power Yoga is also offering free access to all their Yoga classes on demand. Visit their site for all kinds of formats as well as meditation videos.

Obé Fitness is another great resource for live and on-demand fitness classes. They offer unlimited access to daily live and 4,000+ on-demand classes for less than the cost of one studio fitness class. The great thing that I love about these classes is that they are 28 minutes or less and they are incredibly challenging! You pay a monthly fee or have the option to save $125 and pay annually.  They are offering a free month trial with the code: ATHOME to see how you like the classes.  Check out their site here.
Amanda taking an obé fitness sculpt class

YouTube has some amazing free quick workouts as well.  I included a few 30 minute faves below!





Hope this helps to keep your sanity in tact!
XOXO,
Crystal + Amanda


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