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2 workouts done today. Rest day tomorrow.

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Seated Ankle Circles

On the meal plan this week: Chicken, Cheese & Spinach Penne! Here's the recipe I used with the portion count for 21 Day Fix and Country Heat.

I’ve been following the Country Heat meal and exercise plan for 13 days now and have had great success with it. I have eaten a lot of the same things repeatedly, though and when I did my meal…

12 workouts in 12 days. Getting back into the habit of eating right and exercising every day has been a small battle, but it's definitely one I'm winning so far.

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This week I'm switching things up. Still keeping my eggs and oatmeal, but lunches and dinners will be Greek Chicken Pitas, Turkey, Spinach & Cheese Penne, Buffalo Chicken Quinoa Salad, Baked Zucchini, and Red Quinoa Salad.

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Day 11 of my Country Heat challenge complete.

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The Fitness Marshall

Meghan Trainor - Me Too | The Fitness Marshall | Cardio Concert | MORE VIDEOS ON MY YOUTUBE CHANNEL

After 2 workouts today, I now know that i have abs somewhere in there. I can't see them, but I can sure feel them! 😲

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1st of 2 30-minute workouts complete. Last month at this time I was doing 10 minute chair exercises for the elderly and obese. I have metal from my knee to my ankle. Have had open heart surgery and many broken bones, torn rotator cuff, etc. If I can do this, anyone can. Pray, move, be grateful.

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Posted by TED-Ed

The science behind muscle growth:

If you have ever stepped on a scale after a week of dieting and exercise, only to wonder why the scale has not budged – or worse, moved upward! – you are not alone. Many dieters find their best efforts go unrewarded, at least in the short-term. This is why it is so important to focus on factors other than the number on the scale. This number is often not an accurate reflection of the changes your body experiences as a result of health improvements.

Here are 5 Reasons Why Doesn't Always Matter:

1. Weight Fluctuates
No matter what you do, your weight is going to fluctuate. If you are a woman, you might see fluctuations of several pounds throughout a single month, even if your eating and fitness remain the same. The number on the scale even fluctuates throughout the day. If you want to use a scale to track weight loss, record the dates and times associated with your weigh-ins and track patterns.

2. Muscle Weighs More than Fat
This sounds a little like a cliché, but it is true. Yes, a pound of muscle and a pound of fat both weight a pound. But a segment of muscle weighs more than an equal size of fat. You might be reducing your size and getting into better shape, but be aware that this might make you weigh more than you did before you began working out.

Not only must you think about muscle versus fat, you must also realize that the scale is weighing more than your body’s fat content. When you step on the scale, every cell in your body is weighed. You are weighing muscle, fat, organs, bones, anything you are wearing, and anything you have put into your body. If you weigh yourself at the end of a day of eating, your weight reflects a portion of what you took in during that day. However, this does not mean it will be converted to fat.

4. Weight is Not Always a Reflection of Health
An ideal number on the scale is not always an accurate reflection of someone’s health. A person 10 or 20 pounds overweight might actually be healthier than someone at her ideal weight. Other factors, such as cardiovascular health, genetics, and lifestyle factors all play a role in a person’s health.

5. Your Body Knows What It is Doing
It might not seem like it when you step on the scale and see the number climbing, but your body is a masterful machine. If you give it nutrition and challenge it with exercise, it will respond appropriately.

An example of your body’s ability to function is glycogen, which can boost the number on the scale. Glycogen is like a fuel tank that stores carbohydrates for energy. Glycogen levels are depleted and replenished on a regular basis and can trigger dramatic weight shifts that might seem devastating. As long as your doctor says you are healthy and you are making strides to remain so, relax. Eating right and exercising will eventually trigger the results you want.

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For a "diet", I'd say I'm eating pretty well.

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Saw a friend post this and thought I'd share. Wise words we all need to hear:

Life becomes simpler and lighter when you love yourself more!!

All things simply become lighter and easier. ...
You won’t make as many mountains out of molehills (or out of plain air) as you used to. Or beat yourself up or drag yourself down over mistakes or temporary setbacks.

You’ll have more inner stability and self-sabotage less.

When your opinion of yourself goes up then you’ll stop trying to get so much validation and attention from other people.

You become less needy and find an inner stability even when your world might be negative or uncertain at times.

The increasing self-esteem and self-love also makes you feel more deserving of good things in life and so you’ll self-sabotage less and go after what you deep down want with more motivation and focus than ever before.

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Yesterday was Day 6 of my Country Heat challenge and official weigh in day! How did I do? You can find out here:

Well, it has been six days since I started my Country Heat challenge and today is the official weigh in day. I’ve followed the meal plan 99.9% of the time, with that one little pizza slip-up …