Happy New Year

NEW YEAR CARDIO BLAST

With just a few hours left of 2013 why not take 30 minutes to get your blood pumping and get your sweat on!  Here is a cardio blast that is quick, challenging and effective.  Hope you like it.

10 Push ups

10 Pop Squats 

10 Jumping Jacks 

10 Burpees

20 crunches

12 Push ups

12 Pop Squats 

12 Jumping Jacks 

12 Burpees

30 second plank 

14 Push ups

14 Pop Squats 

14 Jumping Jacks 

14 Burpees

20 V ups or roll outs

DONE!

I wish you all a Happy and Healthy New Year! 

x

Missy

The adventure continues

Hi all. I'm on day 33 of my 102 day adventure of being active everyday!  I hit the month mark and it had only felt like a few weeks. My energy is high and I'm am feeling really strong and positive.  My routine has been weights and cardio Monday through Saturday and yoga on Sundays. I have also tried a couple Pilates routines that I like a lot. 

The yoga that I do is from Tara Stiles on her YouTube channel or videos from her website, Tarastiles.com.  She is a model turned yoga rockstar.  She is unpretentious and makes yoga seem almost easy.  I am not any where near the level I would like to be, but I am on my way. It is something I will continue to do.  The Pilates series I have done are from Livestrong.com by pilates instructor, Cassey Ho. She also has her own website @ www.blogilates.com.

During the month of August, I hope to go out into the Tampa Bay and check out what the fitness community has to offer. The top on my list as of right now is Barre and a ballet class (it's been years!). DO you have any recommendations for me?

Hope you all are having a great weekend.  Check me out on my Instagram - MissyLiveFit, if you don't already.  

x

Mis

Strength is beauty

<3

Sunshine :-)

Help support the fight against Childhood Obesity

HI ALL,

I hope that everyone has recovered from holiday festivities 
and are back on track.

I, myself, did not partake in any beer guzzling, but I did have the chance to watch many of my friends partake and it was hilarious!  
Happy Birthday America. :-D

I am using this entry to bring awareness to childhood obesity. I hope you can take a moment and click on this link. 
http://giving.healthiergeneration.org/site/TR/TeamHealthierGeneration/TeamHealthierGeneration?px=1021541&pg=personal&fr_id=1100

Ayla is a friend of mine and is one of the most dedicated people to health and fitness I've ever met (and I've met a lot).  She is taking it a step further by raising money for the Alliance for a Healthier Generation as she trains for the Chicago Marathon.  As you will read on her page, 'The Alliance's goal is to reduce the prevalence of childhood obesity and empower kids to develop lifelong, healthy habits.  This is a true passion on mine and I hope you can help.  If you aren't able to donate, please take the time to pass the message along'.

To learn more about the Allicance click here ---> https://www.healthiergeneration.org/

Thank you so much for anything you can do and GOOD LUCK AYLA!! 

x

Missy

Happy 4th!

Take it to the street- VIDEO!

Hey Fit Friends!

Here is a quick video of my workout from this morning.  Give a look and give it a try sometime this or next week.  I would love to hear back from you and let me know if you have any questions!

A review

10 20 sec sprints with a 40 second rest

(PLEASE take more time to recover if you need it!)

PLYOS 

4x10

Jump Squats

Wide Jumps

Alien or Shuffle jumps

Sumo Squats

Skiers

3 times round!

Elbow planks 20 sec

Mountain Climbers 15 sec 

Get after it!!
x

Missy

Dreaming of mountain climbers...

Dream in action

CLICK ON DREAM IN ACTION above!  I had a dream about this workout, rolled out of bed (got dressed) and taped this quick mountain climber routine that you can add to your ab days! I only did a few rounds for video purposes, but I would do 10 of these 3 times. A routine would look a little like this;

10 Mountain Climber Dreamer

10 crunches

10 reverse crunch

10 Bicycles

repeat 3 times

Try it out and let me know what you think! 

x

Mis

102 days of fitness!!

Hi All! An exciting trip has just been booked that I am beyond excited to experience.  Along with that I am branching off (saying good bye a few of my old ways of training) into new & uncharted territory of healthy living. I've decided to combine these exciting quests and start #102Fitness.  Follow me On IG, twitter and missylivefit.blogspot.com to see my 102 days of fitness. I hope to learn a lot and share with you my experiences. As this suggests, there will be no days off for 102 days.  I will need your support, so please follow along. Tonight is the last night before day 1 begins, so I'm going out with bang! Pasta and frozen grapes. Haha :-p live, laugh and rock it my friends! 

#102Fitness #MissyLiveFit

MissyLiveFit Vlog starting soon!

Hey Fit Fam!

I was doing some plyo and tabata work today and felt like 

I really want to share what I do with all of you! 

SO starting this weekend I am going to post some LiveFit Vlogs.  

They are going to be short and sweet but hopefully you can take some of my moves

 and incorporate them into your routines. 

I'm excited to do this and I hope you will be excited to watch.  

Have a great and healthy day!

x

Mis

Mid day Motivation for your evening workout. Bam!

                                                        chicagofitfreak.tumblr.com

                                                                  wbam.tumblr.com

                                                          photo by Julie Paurus

Do you have your workout planned for tonight?  Are you ready to push yourself every rep, every minute, every mile?  If your not, get ready.  Write out your workout now.  Make a deal with yourself that you will push all excuses out of your mind and execute!

Don’t wait. The time will never be just right. –Napoleon Hill

x

Missy

Are you clogged up? You might need food combining.

FOOD COMBINING

This way of eating was originally introduced by Dr. William Hay in the 1920's.  It has been brought back into the spotlight by a wildly popular book, The Beauty Detox Solution, written by Clinical Nutritionist Kimberly Snyder. Both Hay and Snyder suggest that food combining helps with digestion, making you feel less bloated.  Better digestion means pooping more and experiencing less gas & discomfort after meals.  All good things, yes?

I am not one to recommend you do exactly what they recommend in their research.  I recommend to you to LISTEN TO YOUR BODY.  If it gets upset after a certain food or meal, take note and don't repeat it.  That being said, I have used a couple of these food combinations in my diet, mostly later in the day and they 

really seem to help.  

BASIC Food Combining 

* Eat fruit on am empty stomach.  Only exception is mixing them with green leafy veggies. Green Smoothies!

* Veggies combine well with animal protein.

* Veggies combine with nuts & seeds.

* Veggies combine with legumes & beans.

* Veggies combine with non-gluten grains (Buckwheat, Corn, Quinoa, GF Oats, Millet).

* One category of protein per meal (nuts/seeds, legumes/beans or animal protein).

* Choose either a protein or a starch/grain per meal, but do not combine.

I am always trying to post information that can help.  So if you are one that seems to be backed up more than usual and you think it is normal, it just might not be. It would be worth trying some of these out.  

There is a lot more to food combining if you Google it, these are only the basics.  I recommend drinking 2-3 liters of water a day also.  Keep things moving and keep your body happy.

Live, Laugh and Rock it friends!

X

Missy

References::

www.livestrong.com

"The Beauty Detox Solution"; Kimberly Snyder; 2011

IG, NBA and me

It was a day full of exciting personal opportunities. On top of that, video has come to Instagram (which I will be all over) and I am finishing the evening watching game 7 of the NBA finals.  I am shutting the computer down, so I wish you all 

Bonne nuit 

Photo by Julie Paurus

Wednesday Evening Motivation pics!

                                                     #gymmotivationtumblr

                                                                 

So if you were thinking about skipping your evening workout...

SUCK IT UP!

Tie up those laces and get your arse moving.  

Trust me that you will feel so much better when its over.

x

Mis

Happy Fathers Day

Just a little personal note.

My dad is my rock.
My brother is my partner in crime.

They are the ones that have held me up when I was down and encouraged me more when I was up. Thank you for the being best.  Happy Fathers Day to both my dad and my brother and to all you amazing dads out there.  

A dad holds a place in a girls heart that no one can replace.

<3
Missy

Getting Bored with Breakfast?

Are you bored with your same breakfast day in and day out? Here are a few quick healthy and protein packed breakfasts for you all to make.  I am a creature of habit, always having my egg whites and oatmeal....seriously...for 4 years every morning. 
I have started to step out of my Quaker oats box and thought I would share with you what I am experimenting with these days. 

Spicy Egg White Scramble

6 egg whites
1 cup of spinach
1 tbsp of diced onion
1 tbsp of diced bell pepper

Warm all ingredients on stove in a large pan until thoroughly cooked.
When done splash with some hot sauce.  Add a slice of Ezekiel bread for some healthy carbs and energy.  Or wrap it up in a low carb tortilla. YUM!

Delicious Over Night Oats
warning- you will need an airtight canister for this.

1.5 cups Rolled Oats
2/3 cup Almond Milk
1/2 cup Nonfat vanilla or regular greek yogurt
1 tbsp chia seeds 
Pinch of Cinnamon 

The Night Before (hence overnight oats) add all the ingredents listed above together in your airtight canister. Mix and seal.  Place in your refrigerator and it will be ready for you to devour in the morning.  

If you want some extra flavor, mix in your favorite fruits.  
My favorites are blueberries and bananas.  Some other ideas: Honey, Maple Syrup (don't go too crazy with this), Peanut Butter, All Natural Strawberry Jam, and Pumpkin Puree.

Waffle WHAT! Breakfast Treat

Check out Van's Power Grains Waffles.  Gluten Free, 5 grams of Fat for 2!, 26 carbs and 10 grams of protein.

1-2 Van's Waffles
1 tbsp All Natural Peanut Butter
1/4 cup mixed berries

2 scrambled egg whites

Easy and quick prep.  Toast the waffle, slap the PB on it and top with berries.  Scramble up a few egg whites and breakfast is ready!

I will do these one in a while when I am needing a carb influx or I am gearing up for a long run or bike. 

I hope you find these recipes fun, different and delicious. Let me know if you try them and what you think.  I am always looking for new ways get my friends and myself eating healthy without eating boring foods!

Live, Laugh and Rock it,

Missy 

Hi all! HAPPY MAY 1st!  

Are you ready for a little challenge??

I want you to really work your lower half this month.  It is only a month and I promise you will gain some stamina and might even tone up if you do this and continue with your healthy meals.  This is a BONUS to your already planned workouts.  Mark it on your calendar and start squatting!

I have been working and experimenting with a new diet.  It is a mostly plant based diet that I am loving.  I hope to add some recipes of dishes that I have made over the last month.  

This is my latest selfie when I was at the gym last week.  It was back day and I need to keep myself in check.

If you don't already, check me out on twitter and IG under MissyLiveFit. 

I hope you all are working hard and eating clean.  Know that I always read the comments that you all leave and I love to respond!

Live, Laugh and ROCK it friends,

Missy

Green smoothie challenge!

In the spirit of St. Patricks day & health, join me in the week long Green Smoothie Challenge! One week in the month of March have a green smoothie first thing in the morning for 7 days straight. green smoothies are low in calories & packed with vitamins & antioxidants. Not to mention it will make you feel better & get things moving in the mornings (in more than one way). All you need is your favorite fruits, some veggies, water & a blender!

Don't let the color deter you!! If you find the right combo of the favors you like, this will soon become what you look forward to in the mornings. If the color is too much, pour it into a opaque glass with a lid!

Below I have listed 7 smoothies that I like from the incredible smoothies website. I am a fan of banana, so mine all contain banana. If you don't like these, please check out www.incrediblesmoothies.com, for a huge list of favors and combinations. I like to add some flaxseed oil to mine for some healthy fat.

My hope is that you like these so much that it becomes a staple in you diet. It is a great way to get several servings of fruit and veggies in one small drink. Let me know your thoughts and your favorite smoothies!

Slainte!

BanaBerry Smoothie
1 banana
1/2 cup raspberries
1/2 cup blueberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup of water
Calories: 204 | Fat: 1g (gram) | Protein: 4.3g | Carbs: 51.9g | Calcium: 11% | Vitamin A: 83% | Vitamin C: 98%

Banana-Apple-Pear Smoothie
1 banana
1 apple
1 pear
2 cups fresh baby spinach (or other leafy green)
1 stalk of celery
1/2 – 1 cup water
Calories: 305 | Fat: 0.9g (grams) | Protein: 4.8g | Carbs: 79.1g | Calcium: 13% | Vitamin A: 88% | Vitamin C: 85%

BanaBlue Smoothie
1 banana
1 cup blueberries
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 cup of water
Calories: 244 | Fat: 1.1g (grams) | Protein: 5.3g | Carbs: 62g | Calcium: 12% | Vitamin A: 257% | Vitamin C: 90%

Naner Pineapple Smoothie
1 banana
1 cup pineapple
1-2 celery stalks
2 cups fresh baby spinach (or other leafy green)
1/2 cup water
Calories: 217 | Fat: 0.8g (grams) | Protein: 4.4g | Carbs: 54.9g | Calcium: 15% | Vitamin A: 92% | Vitamin C: 158%

BanaNut Smoothie
1 banana
2 tbs natural creamy peanut butter
½ cup blueberries or 3-4 strawberries
2 cups fresh baby spinach (or other leafy green)
½ cup water
(OPTIONAL) 1 scoop protein powder*
Calories: 384 | Fat: 17.6g (grams) | Protein: 11g | Carbs: 52g | Calcium: 11% | Vitamin A: 83% | Vitamin C: 72% | * Protein powder adds additional calories and grams of protein.

Simple Banana Green Smoothie
2 whole bananas
2 cups fresh baby spinach (or other leafy green)
1/2 cup water
Calories: 252 | Fat: 0.8g (grams) | Protein: 5g | Carbs: 65.2g | Calcium: 10% | Vitamin A: 84% | Vitamin C: 80%

Blackberry-Orange Smoothie
1 cup blackberries
1 banana, peeled
1 small orange, peeled and deseeded
2 cups fresh spinach (or other leafy green)
4 ounces filtered water
Calories: 249 | Fat: 1.5g (grams) | Protein: 6.3g | Carbs: 60.5g | Calcium: 17% | Iron: 3mg | Vitamin A: 212% | Vitamin C: 156%

Love yourself!

Refocus!

I was thinking about New Years Goals and most likely your goals mentioned something about health, weight, exercising, etc.  Are you having trouble changing your life to be more healthy?  What is holding you back?

 

Refocus if you have already lost your way.  Write down you goals and put them somewhere you can be reminded of them every day!  You can do this.

 

I just wanted to say that some changes in life are easier than others, but know if you really want to change, you have to work for it.  A change in your lifestyle might not be easy, but it will be so worth it.

 

LL&R

xx

Missy

Are your weight loss efforts not working?

Have you been eating right and working out but not seeing any results?
I want to share with you some habits that you might be doing that you THINK are helping you, but might be destroying your weight loss efforts!

Not watching portion control
This is very common when trying to be conscious about the new healthy foods you are consuming.   Most of us think that because they are more nutritious and healthy, that we can eat as much of these foods as we like.  This isn't the case.  Every food has calories, calories add up and if you consume more calories then you are burning you are going to either stay the same weight or gain weight.
Educate yourself with portion control. If it doesn't come in a container (which most of your foods should not), check out the several nutrition apps or websites that have nutritional content for portions. My favorites are MyPlate @ livestrong.com or My Fitness Pal app on the iPhone.


Cutting Calories
This can also fall under portion control.  The other train of thought is less calories = weight loss...which you do...but if you cut out too many calories this can reek havoc on your metabolism. Not to mention your mood, your hair, nails, skin will start to feel & look dull and lifeless. What you end up doing is putting your body into starvation mode and it will hang on to all it has.  You might see the scale go down but this is just water weight.  You are demolishing any long term fat loss results.  You might even end up feeling deprived and binge!  In closing, do some research and find out your basic calorie intake needs. Don't go under this number more that 500 calories a week.  Eat healthy lean proteins, fruits, veggies, complex carbs.


Not getting enough rest
Starting a new exercise routine is very exciting, but it can also be very taxing on your body.  This especially true if you work a full time job and have a family to take of when you get home.  You need to make sure that you are giving yourself time to recuperate.  Your muscles need time to mend and restore themselves.  Make sure you take 2 days off and if you are a competitor at least one full day off.


What cheat meal? 
Have you been 100% week after week and scared that if you touch any food you aren't supposed to, that you might just wake up with an extra 10 pounds?  I applaud you for being so good, but don't be so strict that you set yourself up for (once again
) a binge.  Remember to still enjoy food and indulge in a meal that you haven't had in a while.  I call these my fun meals and they usually become my date night meals...helloooooo sushi!  These meals don't only keep you sane, but they give your metabolism a boost when you've been so strict.


This is just the first half of my habits you might not know are hindering you from losing.  I'll share more soon.  Hope these help and let me know if you have any questions!!

Live, Love & Rock it
Mis

Groundhogs day, Superbowl and a WEDDING!!

Hi All!

I just wanted to apologize for my absence in the last several months.  I have been busy planning my wedding that took place on Superbowl weekend!  I am now Mrs. Missy Schwimer. 

I will be competing this season under my new name and am excited to share my journey right here with all of you.  I will also be adding more information about Spring fashion, beauty and nutrition!

Please let me know if there is anything that you would like to hear about. I am always excited to hear feedback and answer any questions. 

Follow me also at 

Twitter:  MissyLiveFit

Facebook:  Missy Schwimer IFBB Pro

Instagram:  MissyLiveFit

X

Mis