Clients

Our clientel number is really starting to grow.

It is great to see how quickly they are seeing the results they are looking for especially by switching and adding a few important things to their diet or should I say meal plan.

We are currently working on a few basic emails to send out to everyone so they know what is going on and how they can get started.

I am also going to ask a very wise person who started his own business here in Kansas City to mentor me and show me the best way to get the ourMOVEMENT name and idea out to the people. I will keep everyone posted on this, if he says that he will that would be great.

Remember to check us out on facebook.com/ourmovement247

Take care and take care of your body!

-OM

Mix it up!!

Do you ever feel like you are losing motivation at the gym or you are tired of doing the same old routine? Sometimes it is best to mix it up! The last few weeks I've been trying to incorporate some new moves into my routine just to mix it up! The variety helps keep me motivated to keep coming back for more! 





Here is a variation of a plyometric workout I did last night! I did add some incline walking into the mix as well! It was a great cardio routine that helped keep my heart rate elevated! And even better the time went by so fast. Before I knew it, time had passed by and I was 35 minutes into a cardio routine! 

Always challenge yourself! Even if you do have a horrible day at the gym, everyone has slip ups, with food, with workouts, and mentally. It is how you take those slip ups and learn from them. Many of us get down on ourselves and pressure ourselves because of one bad day, instead of learning from that and getting back tomorrow! Don't waste time looking at the negative. There is always tomorrow. Stay positive! -Jess

Meal Prep 101

One of the most important things in life that I've been told multiple times is, "a failure to plan is a plan for failure." Many of us apply that business aspects every day, however we should also learn to apply this great saying to our personal lives as well. Meal Prepping is key and essential when it comes to a healthy lifestyle. Having a prepared meal for you ready to go for lunch and snack is essential to avoiding the temptations of the junk food surrounding us everyday.  Think about all the temptations you hear on the radio on the drive to work, or the restaurants you pass by on that drive. It is hard to avoid all these temptations and sometimes we try and take the easy convenient way out. However if you make a plan each week you can quickly avoid these temptations and be on a new path of a healthy life style!

Meal Prepping 101-

I, myself prep for two people so most of this information is for two! Remember not to avoid food labels, they are very important! 

Example Grocery List:

6-8 lbs of Chicken

2-4 lbs of Fish (White fish (Swai), Tilapia, Salmon) - Make sure it is wild caught!

2-4 lbs of Lean ground turkey

Tuna - low sodium

Brown Rice

Quinoa

Zucchini

Avocado

Broccoli

Sweet potatoes

Spinach

Eggs

Apples

Cottage Cheese (lowfat)

Plain (not vanilla) Greek Yogurt (be careful of the sugar amount!)

Rice cakes (low sodium)

Natural peanut butter

Old fashioned oats

P28 Bagels or bread (my newest fav find they have 28g of protein) – Hyvee Health Market may have them

Pb2 – powdered pb

Almond Milk Unsweetened vanilla

Mrs. Dash (best because of no sodium)

Buy a ton of Tupperware!!!

Typically Sunday I Prep for the week Monday-Saturday!! I make about 18-20 meals all on Sunday, sounds like a ton, but it only takes me about 2 hours!

Workout of the Day 1/29/2013

Sorry a little late and delayed, we have been working on constructing our website and design of our blog to make sure that everything is very user friendly for all!!! Here is our workout of the day from January 29, 2013! Make sure you choose your weight to ensure a great workout!! Focus on your form and the movements you are going through!! 

Today's upper body workout:

3 X 15 bench or DB Bench press
3 X 1min four point plank 

3 X 15 incline bench press or DB bench press
3 x 1 min four point plank

3 x 15 pull ups
3 X 1 minute plank

3 X 15 half buso ball dumbbell shoulder press

3 x 15 supermans (squeeze your core in the entire time)

3 X 15 upright row
3 X 15 superman

3 X 10 Drop Set bicep curls track style meaning start do ten curls each arm going all the way down the dumbbell rack each weight (guys start at 45 girls start at 25)

3X15 tricep dips or any other tricep workout

Then run a mile on the treadmill! Work on getting some incline sprints in!

Have a great workout and make sure you take your herbalife24 rebuild protein as soon as you get off the treadmill!!