SimplyFIT

USA! USA! USA! #advocare #soccer

Really???!?!?! That looks healthy....... http://www.philly.com//PYT-cheesesteak-burger-on-a-doughnu

USA! USA! USA! #advocare #soccer

Let's go Team USA!!!

LOVE seeing before and after pictures! "Happy 4 months to me!!!! If you've ever doubted yourself or others shame on you!!! Know that you CAN change with a little help from Advocare and clean eating. Do yourself a favor it will be the best move in this journey called LIFE!! CONGRATS to all who have taken that leap to a new YOU!! PROUD OF EVERYONE ON HERE!!! KEEP GOING! !"

5 Million people year!?!?!?! "Moderate-intensity physical activity" can be as easy as a walk around your neighborhood with your family after dinner each night! Feel free to post some more non-traditional workout ideas :) http://www.philly.com//20140611_Jack_Was_Right-Laziness_Ki

Last day of Strength & Conditioning for my Nazareth Athletes until September! I will be holding two Strength & Conditioning Clinics this summer at Nazareth Academy Highschool. Girls grades 6th-8th and than 9th-12th. If you know any athletes that would be interested feel free to contact me to sign up! [email protected] If you have an athlete heading off to college it will be a perfect time to get them a head for when they step foot in that college weight room! Get a head of the game now!

Are you a Champion? What does being a champion mean to you?

Happy Mother's Day to all the SimplyFit moms out there!

On vacation? SO WHAT?? Some time off is always needed, but Stay motivated, Stay dedicated, Stay focused on your goals.

Congrats to all the Broad Syreet runners today. Special shout out to the hubs! :)

I hope all you Broad Streeters have been hydrating all week long! Especially make sure you drink up today....a good rule of thumb is drink half your weight in oz of water.

Many different ways to do it, but just make sure you get your Pre- & Post- workout fuel in!!!!

Yummy chocolate protein meal replacement! This mommy to be needs her protein!

Up early for some super a.m clients!!!

Monday morning pregnancy workout or should I say regular workout! I only had to modify one exercise and that was the bench I put on a slight incline now. *Single leg lunge with 45lb bar - 3x 12 (My sciatica is acting up so I proceeded with caution and took extra long stretching btw reps) *Wide leg (Sumo style) Squats -3x 12 increasing each set peaking at 298lbs last set. *Flat bench with slight incline - over head alt. arms 2x15 (10lbs each arm) *Chest Flys - 2x15lbs (15...lbs db) *Reverse fly -3x15 lbs (8lbs) This is technically a modified workout for me as I use to do a body part a day. Lately, I've been aiming for 3 lifting days a week total body for the most part and the rest of the days cardio. I also, love to try classes instead of just hopping on a cardio machine that bore me like most people. Goal is to not lose any muscle during my pregnancy but maintain and still build some. Studies show woman actually gain muscle in there lower extremities just from the extra load during pregnancy. Feel free try this workout pregnant or not. The weights/reps are my personal ones obviously they will change for each person's situation. See more

Future Champion in a box! :)

Happy Easter everyone aka Cheat Meal Day :) Some of you (including Mike) have only 2 more weeks until Broad St, so no taking it easy now! He's out doing some Holiday Hill Sprints now! Be active today even if it's just chasing your kid(s) around an easter egg hunt :)

Life saver when it comes to skipping meals or eating on the run! Skipping a meal is one of the fastest ways to shutting down your metabolism and putting on unwanted weight. Love my non-dairy vegan formula. Great on my sensitive belly. I've been having a little trouble with getting protein this pregnancy as well so this is a perfect solution for me!

Couldn't be more excited to add watermelon back into our fridge! Love warmer weather! Unfortunately, looks like my first day of enjoying it will be a little chillier than the past few days. :)

Over weight lady on Dr. Phil was asked what would 60lbs lost mean for you? She said everything. She said her family waits to see what she is going to do so that than they can do something. She'll be able to play with her kids differently. Have sex more with her husband. Everything would be different. The point here is your health affects your family. There is no way around that. Being healthy is the least selfish thing you can do. Many of us think that if we go to the gym after work that's another hour missing my family. Think of it as an extra hour I'll be able to keep up with my children this weekend playing. A new day starts tomorrow. How will you live it out?

Half way done as of yesterday. My 5 month workout consisted of 15 mins of hill intervals fast pace walking. Followed by a total body lifting session. Squats into push press using a pre-loaded 40lb bar. Chest press super sets with single arm rows. Leg Press- wide stance, upright row, followed by planks. Still lifting heavy!!!

Perfect message to start a morning full of helping people make changes! How will you choose to live out this day?

Beautiful day today!! Get a nice workout in by just playing outside with your kids!

The BIG question is always, "Will I just gain back my weight I lost after I'm done the 24-Day Challenge." Well quite frankly, that depends. If you lived an unhealthy lifestyle prior to the challenge, worked hard for 3 weeks and lost weight/fat, but then went back to your unhealthy lifestyle then sure you probably will gain back the weight (as with any short term solution). However, the difference of the '24 Day Challenge' is to really jump start you into a healthy or mor...e healthy lifestyle LONG TERM. Let's give a quick update on my husband Mike for example. He's lost an additional 3lbs and likely some more inches since he ended the Challenge. That is with the introduction of a couple cheat meals a week (we'll probably have pizza tonight for Lent Friday) and an occasional adult beverage :) So that's 16.6 lbs LOST in 58 days since the start!!!! Starting weight 209.2, today's weigh in at 192.6!

How do you work out your stress? Food or exercise?

SimpleFIT MOM of 1 becomes a SimplyFIT Mom of 2! 17 weeks, +3 lbs, back at it lifting! It has been a rough couple of months to say the least but I am feeling better. It is very easy to make excuses but excuses don't get you anywhere. Plus, I have my brother's wedding in May located in Florida. I need to keep these guns for and I want to be a prego chick rocking a bikini! :) Pregnancy workouts to come. I have some videos already on this page from 3 years back when I was pregnant with my son too.

Check it out, local mud run 5k/10k https://m.livingsocial.com//986323-merrell-down-dirty-obst

Try this out....... 1 mile run + at about the half mile point, 4 call it 100 meter sprints/walk. Then 15 burpees at the end of the mile. 3 rounds!!!!!... GO!!!

Another reason why its just best not to eat ANY fast food...... http://m.huffpost.com/us/entry/4921256

In honor of National Peanut Butter Lovers Day :), add some PB to your post workout shake. Try Crazy Richard's natural peanut butter.

#TBT about 6 months or so after I had Michael. Never to fancy to get in some squats :)

New week, new goals, new motivation, new determination!!! "There's always someone working harder...........be THAT someone!"

Sunday Morning In-Home Circuit Circuit: 10 exercises. Go hard on each for 1:30, then rest :30 (20 mins total). Rest a few minutes after full circuit. Then repeat circuit for 1:00 on, :30 rest (15 mins total). Variations for everything if you don't have the equipment. Resistance Pushup... Jump Squat Dips Pike Rollout Plank Row Pushup Leg Curl Ab Slide Out Mountain Climbers (sliders) Single Leg Deadlift Resistance Band Hip Thrusters See more

Happy Valentine's Day! Remember, the couple that plays together stays together! Working out as a couple can add some great spark to both your workouts and your relationship.... Adds: Motivation Accountability Communication Smiles and fun And quite frankly a turn on ;)

Here we go!!! Get Snowed in SimplyFIT!

Some snowed in humor. ;) Our in-home snowed in workout will be posted shortly!

Very excited to have new distributor Samia to Team SimplyFIT! She will not only be improving her health but will be achieving success financially! She is ready to BE A CHAMPION!

Or throwing some weights around :)

Just remember, the journey certainly doesn't end after 24 days. Health and fitness is a lifestyle, there are no short term fixes. Too many people get on fad diets, 3 days fasts or whatever new is popping up, lose some "weight" and then gain it all back and sometimes more. Consistency and dedication is the key to the game....train hard, eat right, and take care of your body.

Mike's Final Results from the 24 Day Challenge!!! Once again, this is not a diet, miracle pills, or a fad. I always preach that health and fitness is a lifestyle and I remain true to that. This is a "challenge" to jump start, re-start, or enhance that lifestyle that I will coach and/or train you through. Day 1 weight: 209.2... Day 10 weight: 199.2 Day 24 weight: 195.6 13.6 lbs lost and 6 3/4 total inches gone!!!! More importantly, stronger, faster, and healthier!

Day 24! Mike's challenge is done! Stay tuned in the morning for final results. WORKOUT: 5 Mile run @ Valley Forge Park... MEALS: AM Preworkout- MNS/Catalyst/Spark Ezekiel muffin w/ PB Banana Breakfast- Meal Replacement Shake Apple Lunch- MNS/Catalyst Chopped Turkey w/ mushroom sauce, green beans, side salad Snacks- Plain Greek Yogurt w/ whey, fresh strawberries Baby carrots Dinner- Chicken w/ dijon wine sauce Salad Omegaplex

Day 23......One More Day!!! WORKOUT: 3 rounds- 6 min mile pace run (did 3.5 mins, then 3/3), followed by 3 min walk... Low cable crossovers Stability ball feet elevated pushups MEALS: AM Preworkout- MNS/Catalyst/Spark Ezekiel muffin w/ PB Banana Breakfast- Meal Replacement Shake Apple Lunch- MNS/Catalyst Greek Style Pork leftover w/ side salad Snacks- Almonds Baby carrots Dinner- Omegaplex Chopped Turkey "Steak" w/ mushroom sauce Peas and side salad (pic)

February is National heart health month. Heart disease is the #1 killer for woman and gets its name the "silent killer" because for most heart attack victims it comes without symptoms. I know many times we talk about how great weight training is and how important lifting weights are over doing cardio. However, one fact remains cardiovascular exercise is exercise designed for your heart. Many trainers preach about if you want to lose weight get off the cardio and lift or d...o interval training and we forget how great cardio is for our heart. The part of our body we do not see. As important as it is to look and feel great on the outside our heart is the main reason we are alive and able to work hard to look and feel good. Don't neglect your heart at the gym, park your car a little further not to lose weight but to improve your heart health. If you want more facts on heart health check this website out now!!! https://www.goredforwomen.org/ See more

Day 22 - Another Hump Day 2-A-Day! WORKOUTS: Morning: 3 rounds-... Bb Rear foot elevated Split Squat Single Leg Db Deadlifts Hanging Windshield Wipers 3 rounds- Bb Clean & Press Bb Ab Rollout Jump Rope Tabata - switch up variations - standard, running in place, single leg Afternoon: 30 min circuit (10 exercises, 1 min on, 30 sec rest x2) MEALS: AM Preworkout- MNS/Catalyst/Spark 2 hardboiled eggs (whites) Banana Breakfast- Meal Replacement Shake Apple Afternoon preworkout- Spark Lunch- MNS/Catalyst Chicken w/ Dijon wine sauce, Asparagus, Broccoli Handful almonds Snacks- Plain greek yogurt w/ whey, fresh strawberries Baby carrots Dinner- "Greek Style" Pork Chops Tomato & cucumber salad (pic) Side lettuce/spinach salad w/ vinagrette Omegaplex

Gotta applaud CVS to step up and take a stance on supporting smoking habits. That's ALOT of money they are losing out on, but for a GREAT cause. http://news.yahoo.com/cvs-become-first-major-u-drugstore-dr

Day 21.....Home Stretch! WORKOUT: 32 min speed interval (treadmill) - 1-2 min runs followed by 1-2 min jogs. Goal is to run longer, faster sprints and shorter jogs. 3 weeks ago I did 3.01 miles in 32 mins, today I did 3.52 miles in same time (incl 2min warmup and 1 min cool down walks)... 3 rounds- Pullups Pushups Parallel bar dips MEALS: AM Preworkout- MNS/Catalyst/Spark Ezekiel muffin w/ natural PB Banana Breakfast: Meal Replacement Shake Apple Lunch- MNS/Catalyst Inside-out lasagna leftover Side salad w/ vinagrette Snack- Plain greek yogurt w/ whey & fresh strawberries Baby carrots Dinner- Chicken w/ dijon wine sauce (pic) Broccoli Asparagus Omegaplex

Day 20 - in case you're a new fan or just late checking in on the page, Mike is wrapping up his 1st 24 day challenge and we're posting progress and his daily workouts and meals for present and future challengers to reference. Again, he is a fairly active ~200lb guy, so most of you wouldn't follow his plan exactly. Today's WORKOUT: 3 Rounds- Incline Db chest press... Single arm bent over Db rows 'V' sit hold 3 rounds- Single leg box jumps Low row cable machine Weighted chin ups Burpees (1 min as many as you can) Any of course an afternoon session of ALOT of shoveling... MEALS: AM Preworkout- MNS/Catalyst/Spark Ezekiel muffin w/ PB Banana Postworkout- Whey Protein Shake Breakfast- Meal Replacement Shake Snack- Apple Lunch- MNS/Catalyst Roasted turkey, lettuce, tomato on wheat wrap Carrots, oranges Snack- Pistachios Dinner- Omegaplex Inside-out Lasagna, ground turkey wheat pasta (pic)

You go girl!!! In just a few days I will be posting my husbands before and after pics. I can't wait to share his results! :)

Don't lose a workout because you're snowed in with the kids. Try these! Toddler weight body squats :) Superset with some toddler weight pushups. 5 rounds and GO!

Are you watching the Super Bowl? Look who is in the line up that are fans and AdvoCare users!

Day 19 - Super Bowl Sunday......maybe the hardest day so far...... Workout - Day of Rest, unless you count running around after your kid at Chuckie Cheese. MEALS:... AM - MNS/Catalyst/Spark Breakfast- Meal Replacement Shake w/ PB, Banana Snack- Apple Baby carrots Lunch- MNS/Catalyst Grilled chicken w/ lettuce, spinach, feta cheese on whole wheat wrap Dinner- can you have a superbowl without wings? Baked garlic parmesean wings (pic) Side salad, and 1/2 baked potato Omegaplex

Some healthier Superbowl Party recipe ideas: Lemon Drop Baked Wings: http://www.myrecipes.com//lemon-drop-chicken-wings-100000/... Turkey Burger sliders w/ gorgonzola (try on wheat rolls vs. potato) http://www.myrecipes.com//mini-turkey-burgers-with-gorgon/ Tzatziki Dip http://www.onceuponachef.com/2010/04/tzatziki.html Turkey Chili (Red) http://www.eat-yourself-skinny.com//the-best-turkey-chili- Turkey Chili (White) http://www.eat-yourself-skinny.com//the-best-turkey-chili- Spinach and Feta Pita Bake http://allrecipes.com//Spinach-and-Feta-Pita-/Detail.aspx

Happy Super Bowl Sunday!! Should be an awesome game, but with superbowls usually comes parties with drinking and bad (good) food. Spend the rest of your day staying on track with healthy balanced meals amd maintain your water intake throughout the day and night. Try to get a nice workout in early before the party.... Also, believe it or not, there are some delicious healthier recipes you can try for some game time grub - tzatziki dip, flatbread pita pizzas, turkey chili......I'll try and post a couple recipes today. If you're really dedicated, try this gametime fitness challange I found (pic)

Day 18........too nice outside for a rest day! WORKOUT: 3+ mile run w/ sprint intervals mixed in @ Neshaminy State Park. Anyone familiar with the park, there are 2 sets of "lanes" off to the side of the path perfect for sprints or walking lunges, side shuttles, etc. Try a sprint/exercise up and jog back.....should be able to get 4 sprints in each lap around the outer cement loop. (Pic)... MEALS: AM- MNS/Catalyst/Spark Breakfast- Meal Replacement Shake Snack- Apple Lunch- MNS/Catalyst Grilled chicken salad (earlier pic) Preworkout- Spark Snack- Banana Pstascios Dinner- Grilled pork, baked potato, steamed green beans Omegaplex

Words can't really describe how amazing this guy looks! Hard work and dedication sure does pay off!

Almost 50 outside so why not. ..... GRILLED Chicken salad w/ spinach, carrots, cucumbers, walnuts, and feta cheese

Fun but effective exercise you can do at home while your crazy kids are around - Plank alternating claps with your little guy/girl

Sneak peak on Mike's progress thru 17 days??? Nahhhh.......let's wait til day 24!

Up and ready to kick butt! Personals all morning long! I know it's the weekend but that doesn't mean time to slack off. Get an a.m workout in to be done with it! My first client is about to pop out a baby in 5 weeks if she can do it you can too!

Day 17......one more week to go! WORKOUT: 3 round circuit- Handstand wall pushups... Heavy bag (1min) Bb weighted hip thruster 3 rounds- Db Farmer carry (40-50 yds) Db squat press Single arm Kb swings 3 rounds- Bicycle crunchs Concentric (flexed arm)/Eccentric (straight arm) hangs (30 secs) Jumping split squats w/ medicine ball MEALS: AM preworkout- MNS/Catalyst/Spark Meal replacement shake Banana Postworkout- Whey protein shake 2 hardboiled eggs (whites) Greek yogurt w/ strawberries Apple Lunch- MNS/Catalyst Grilled chicken, black beans, grilled veggies w/ guac on wheat wrap Snack- Baby carrots Dinner- Omegaplex Roasted turkey & avacado blt (panera)

A regular sleep schedule is very important to your health routine!

Day 16......always seem to be running late on Thursdays, so another edition of Tabata Thursday!!! WORKOUT: 1/2 Mile intervals - 1/2 mile run at 6 min mile speed (10 speed on treadmill for 3 mins), followed by 3 min walk. 3x... Tabata-try downloading an app on your phone, there are plenty of tabata timers out there. I have 'Tabata Trainer', works great and makes life easier. Bosu pushups alt with hanging 'L' holds. (20 sec on, 10 sec rest x 4 = 4 mins total) Bosu plank (try raising one leg for advanced) alt with bicep cable curls (heaviest you can go for 20 secs) MEALS: AM Preworkout- MNS/Spark Ezekiel muffin w/ natural PB Banana Breakfast- Meal Replacement shake Apple Lunch- MNS packs Chicken in creamy chive sauce w/ asparagus, brown rice Snacks- Plain greek yogurt w/ whey, fresh strawberries Baby carrots Dinner- Omegaplex Grilled chicken, 1/2 baked potato, mixed vegetables

Good things can come in small packages! :)