As you know, I launched my Back to BASICs program this Spring to MUCH success!  Ladies have lost weight and inches, in addition to getting the tools they need to make small changes in their health, making the healthy living lifestyle stick once and for all.  My Back to BASICs Program is an amazing program for ladies who are new to exercise, just getting back to it, or need a jumpstart.  It's essentially, a very effective Level 1 program.

For months, I've been working on Level 2.  The ladies who are completing the Back to BASICs program are asking "what's next?  Is there a 2.0 type thing?"  I've had it in the works, but finally put it to paper this Summer.  I'm so excited to officially launch my brand new TONE Your Body Program this month!!!!! 

What does this mean?  I now offer TWO levels of Fitness Programs & Accountability, all in a faith based environment, with Jesus the center!!  August is the first month that I now have TWO options for you, depending on your needs and goals! (I'm so stinkin' excited!!)

Here's a quick rundown of the two programs, and all they entail:

LEVEL 1: Back to BASICs Program (Begins Monday, August 14)
4 week program focusing on 5 BASIC principles to make healthy living stick once and for all

B - Bible Verses (Digging into what God's word says about our health)
A - Accountability (Daily food & workout check-ins to help motivate and keep you on track)
S - Sweat (Weekly workouts you can do at home or the gym, weights or no weights)
I - Ingredients (Being mindful of the food you buy, cook with, and eat)
C - Changes (Making small changes to make it a lifestyle so you'll stick to it this time)

What workouts are available for this program? 
I have 2 workout plans available, made by me, specifically for this program.
> Cardio Burnout ($45) - a 4 week workout plan focusing on Cardio.  20-30 minutes, 5 times a week, all can be completed at home or at the gym.  No equipment required.   

> Full Body Weights and Cardio Mix ($45) - a 4 week workout plan mixing weights and cardio to tone your body while torching calories.  20-30 minutes, 5 times a week, all can be completed at home or at the gym.  Light and Heavy hand weights are required.

Who is the Back to BASICs program best for?
I created this program for ladies who are looking to begin a healthy living routine, getting back at it after some time off, or just needing a jumpstart.  This program is all about making small changes, in a simple way, to make healthy living stick once and for all.  It's my Level 1 Program because it's a great Step 1!

LEVEL 2: TONE Your Body Program (Begins Monday, August 21)
4 week program focusing on 4 key elements to TONE your body and see change in just 4 weeks.

T - Toning (Weekly workouts targeted to shape and tone your body, without bulking up)
O - Obedience: (Daily devotions to help you obey what God's word says about your health)
N - Nutrition: (Eating right so you can slim down AND tone up at the same time)
E - Excel: (Daily food & workout check-ins to help you excel one day at a time)

What workouts are available for this program? 
There is a Full Body Toning workout program (and an additional $10 core focused add-on plan) available - made by me - specifically for this group. 

> Full Body Toning ($45) - a 4 week workout plan focusing on full body Strength Training (weights) for the entire body (top to bottom).  20-30 minutes, 5 times a week, all can be completed at home or at the gym.  Light and Heavy hand weights are required. This workout is weights driven, but also has cardio/high intensity interval training (HIIT) workouts mixed in to ensure you maximize calorie burn and tone up! 

> Plank & Prayer Core Add-On ($10) - this plan is an optional add-on that can be purchased with the Full Body Toning plan above.  It's created to be done in addition to the Full Body Toning plan, for some added core strengthening.  It's a 30 day Plank challenge (increasing in time you hold a plank each day) with an additional Bible verse to read & focus on while you're planking each day.  After all, planking is tough!  By focusing on and reading that day's Bible verse, while you plank, your time will go by much faster - and you'll be filling your mind with God's truth! #winwin

Who is the TONE Your Body program best for?
1. Back to BASICs Program Graduates who have previously completed my Back to BASICs program and ready for the next level in their health & fitness.
2. Women who have NOT completed my Back to BASICs program, but are on the intermediate to advanced level in their health & fitness, looking for accountability and results.
3. Women who are interested in a weights program, looking to tone up (without getting bulky), needing a weights plan but unsure of what to do, and any woman who needs help learning how to tone up!

I am nervous and excited about launching these TWO LEVELS that are now available to you!  You've been asking for it and I'm so excited to be able to help even more of you meet your health goals!!

The Back to BASICs Program begins Monday, August 14, and the TONE Your Body Program begins Monday, August 21.  Grab your spot NOW!!!

Remember, each of these Programs take place in Private Facebook groups where all the check-ins, devotions, accountability and encouragement happens.

To sign up for either of these programs, complete the Contact Form below and tell me which program you're interested in!   If you're interested, but unsure of which program you want/need, that's ok!  Just tell me that and I'll help you figure out which is best for you!

My thoughts on this week's training:
I felt better having longer running stretches at 5 minutes this week. I felt like I got into a good groove. It was less choppy feeling and more endurance building too. I also ran with my first ever Running Group for my long run and that was a complete blast! My pace was faster this week since my running intervals were longer, too. Yay!!

My Stats for this week's training:
{all runs 5 min run/3 min walk interval}
35 min / 3 miles / 11:39 pace
41 min / 3.5 miles / 11:42 pace
30 min / 2.52 miles / 11:57 pace
4 mile run / 45:17 minutes / 11:17 pace (Group Run)


What was hard this week?
Probably the fatigue. Just being tired and sleepy. One morning I REALLY did not want to wake up and run. But I did!!

What was easy this week?
Surprisingly, my long run. I did 4 miles and ran with a running group. I've never done that before and loved it. It was way out of my comfort zone to post on the Group Facebook page and just show up. I'm so glad I did! I think it'll be a new normal for my long runs! We chatted the whole run through and it helped the 4 miles fly by! I had this mental thought around 30 minutes where I thought "ugh I want to stop but have to keep going" and "my legs are tired" it helped so much to have others with me to distract me. Plus several of the running leads were super encouraging and positive about my running, my pace, my training plan. It was great!! We even finished the run on an uphill, which I hate and never would've chosen on my own, but pushed through and felt so strong when I finished. Yay for community!!!

Any aches or pains?
Still mostly lower back.


Here we go! On to week 4!!!!

PS make sure you follow #shapeherhalftraining for updates too!!​

As you know, I've been training for my first half Marathon. I'm doing my runs in the early mornings. I've gotten a lot of questions about how I make it work, what I eat, and how I do my Jesus time. I thought I'd share 5 tips on working out in the early morning.

JESUS TIME
If you do your Jesus time early in the morning, like most people do, then how do you find the time to do both your workout AND your Jesus time? Everybody is different and everyone's relationship with Jesus is in different seasons and stages of growth. That being said, this is what works for me. Currently, I'm doing 5 runs in the mornings each week. I get up first thing and go run. And I have a short window that I have to get it done in, before Ben has to leave for work. I know that in this season of training, my study time is going to look a little different, and that's ok. There's no rule that tells us we have to be sitting in a chair, at a desk, reading our Bible, journaling, and going through a Bible study workbook for it to be quality time with Jesus. Obviously, Bible study is incredibly important, and there needs to be a time for that in our relationships with the Lord, it just might not be every morning.  AND THAT'S OK.  I've been utilizing some great Podcasts that I've found from some great Pastors I enjoy.  I love Podcasts because I'm choosing sermons so it's essentially Bible study audibly.  That's my go-to these days.  Other ways I'll spend time with Jesus are listening to Books while I run.  There's some amazing Christian Growth books that are available to listen to audibly.  I have the Amazon Audible app and love it for that purpose.  And of course, there's always a good Christian Worship Music Playlist to spend your time working out and praising Jesus.  Outside of the workout time, I'm still prioritizing Bible study time (sitting down, journaling, etc) each week during my kids' naptimes.  I'm also going through a book with my Small Group that I read 1-2 chapters of a week and we discuss at our gatherings.  It's all about finding what works for you!!

WHAT TO EAT
I workout first thing, so I'm not eating anything before I run.  If you have enough time to grab something, and you're hungry, then go for something like a banana and nut butter.  Or toast and nut butter.  Maybe you workout at the gym and could drink a quick protein shake on your way.  Or you could eat something quick as you drive.   If I'm hungry, I'll grab a handful of raisins or a spoon of PB while I'm stretching, before I head out the door.  Then, I drink my Shakeology smoothie when I get back, for breakfast.

PREP THE NIGHT BEFORE
This is key for me.  Get in bed ON TIME.  Don't stay up late binge watching a show, or reading, or scrolling social media.  GET IN BED.  If you're wanting to prioritize an early morning workout, then you've got to prep for it the night before by getting to bed on time. Another thing I do at night, is not go to bed hungry.  This helps me not have to eat anything in the morning.  Even if I just eat a spoonful of PB before bed.  Making sure I'm not hungry before bed, keeps me satisfied to wait and eat after my run the next morning.  I also make sure I'm drinking enough water throughout the day.  It's important to stay hydrated for many reasons, and one of those is being able to have energy and motivation and ability to get up and workout first thing.  If you're dehydrated, you'll be tired and have zero energy to workout.

MOTIVATION
Know your why.  What is the reason that you're working out in the morning?  Is it because your work schedule or family schedule doesn't allow it at any other time in the day?  Maybe you're like me, at home with your kids, and need some "me time".  Whatever your motivation is for getting up early to workout, remember that.  For me, it took me a week or two before I got in a groove of getting up early.  Most of my motivation comes from knowing I can't run any later because of the heat and HOT temps.  Plus, I am not about to get the kids out in the heat to run or push the jogging stroller with their 50+ pounds combined, over the hills, in the heat.  Nope.  Motivation is whatever you need to motivate you.  Picture.  Mantras.  Scripture.  Alone time.  Whatever.  Buying new workout attire (hit up Wal-Mart they have great stuff there!), downloading a new playlist/book/podcast, all those things can serve as motivation!

REST DAYS
This is big for me, too.  (I mean all these are, but this one is really important to me)  Giving myself rest days is important because it helps me physically and mentally get a break.  Those other mornings that I'm not getting up early to workout, I know I can spend that time with Jesus in that Bible Study, or I can sleep in and take it easy.  Whatever it is, it's nice to know those days are there.  On the morning your alarm goes off and you think "ugh, I don't want to", it helps knowing that the next  morning, or in two days, whatever...you get to sleep in or do something different that morning.  Rest Days are so important!!!

Working out in the morning isn't for everyone, but hopefully this encourages you, challenges you, and motivates you to keep it up or try it out if you're looking to workout in the early mornings!

Summer's end is right around the corner.  Granted, as a Stay at Home Mom without school aged kids, Summer can linger until the pools close for the season and cooler temps invade.  At least that's how we roll at our home.  :)

But, August is right around the corner and schools will be starting, including Landon's preschool, and I am reflecting on - what I'm calling - The Best Summer Yet.

I LOVE me some Fall/Winter Holidays.  Like, LOVE them.  I put my Fall decorations out as soon as mid-September hits.  I put my Christmas stuff out before Thanksgiving and leave it up well into January.  But ultimately, I'm a Summer girl.  I equally LOVE Summer vacations and pool days.  I was a lifeguard for 7+ years in High School and College which I think helped establish my love for Summer. 

I was in need of some new bathing suits this Summer.  I LOVE bathing suits.  I actually have way more than I need, but I love them.  And I wear them all.  I joke with my friends and say I have a bathing suit for every situation, audience, and activity.  :)   This post two kids body - who I nursed for a combined 2 years - needed new bathing suits.  None of what I had fit right anymore. 

I was looking online  and decided to do something I hadn't done in YEARS.  (5 years to be exact)  I bought my first two piece bathing suits.  Target had some really cute, modest and flattering two pieces that had longer tops that were between bikini and tankini.  Perfect for me.  I have a short torso so these tops hit me in just the right place.  Plus, I discovered Cupshe and bought two high waisted two pieces from them too. 

That decision has ushered in The Best Summer Yet.  For the first time in a LONG time, I chose to focus on the splashes with my kids and not the jiggles.  I was so passionate and convicted about it, I even wrote a blog and challenged you with it too.  It really resonated with a LOT of you and that helped reassure me that I was right.  Who cares what I look like in my bathing suit?  I'm chasing my kids around the pool anyways?  I'm holding my daughter.  I'm swimming after my son.  I'm laughing.  I'm splashing.  I'm making my kids laugh with games and cannon balls.  I'm making memories.   

I got to this place where I just realized that yes other people may look at me and think certain things about my body.  I know that happens.  But I just adopted this attitude of WHO CARES.  It doesn't matter if my belly pooches more than it did when I was 28.  I mean that was a LONG TIME ago!  Of course it's going to be different.  That belly stretched out to grow and protect our kids for 2 full term pregnancies.  Other parts of my body also stretched out and grew to FEED our kids for a total of TWO YEARS.  Somebody can look at me and think a negative thought, or judge me, or compare, and I remind myself WHO CARES.  I have these 2 amazing little miracles that are 150% worth it. 

Having adopted this attitude at the beginning of the Summer has made this Summer the best yet.  I told you I love Summer and I have so much fun each year.  But this Summer I've had a complete blast.  I've absolutely loved focusing on my kids and making memories with them over anything else.  When I put on my bathing suit, instead of looking at the areas I wish looked different, I smile and say to myself "let's do this.  Let's go have some fun!" 

Summer is almost over, but there's still time for you to adopt my WHO CARES attitude and enjoy the time with your kids.  Even if you're not in a warm enough area or have access to a pool.  You might never put on bathing suits.  That's fine.  Just figure out what it is for you.  Is it shorts?  Is it tank tops?  Is it dresses?  Jeans? WHO CARES  Put those on and ENJOY the season with those that God has blessed you with.  Don't let other thoughts keep you from living your best Summer yet.

My thoughts on this week's training:
This week wasn't too hard but wasn't super easy. The heat was tough and I sweat a ton. My legs felt pretty heavy on most runs too. I did one evening run, which I expected to suck, and it ended up being my fastest time yet!

My Stats for this week's training:
This week's runs were 3 min run/3 min walk
2.50 miles / 30:17 / 12:05 pace
2.50 miles / 30:36 / 12:12 pace
2.50 miles / 30:06 / 12:00 pace
3 miles / 36:58 / 12:18 pace

What was hard this week?
The humidity/heat. But I'm still able to miss the worst of it, so that's good! I'm a sweater so I'm always drenched no matter what. My heavy feeling legs. And working around our busy schedule this week.

What was easy this week?
I'm not really sure. Maybe still feeling motivated and excited to run.

Any aches or pains?
My lower back has really been hurting me this week. I need to do some yoga this weekend to stretch it out. My legs are tight and my plantar fasciitis was acting up one day. I did get new shoes at the end of this week though, so yay for new cushioning!!! 🙌🏼

So long week 2! Let's go week 3!!

PS make sure you follow #shapeherhalftraining for updates too!!