Chig-ity Check Yourself - Your No B.S. Workout Exertion Levels

Chig-ity Check Yourself -

Your No B.S. Workout Exertion Levels

by MMA Mom Sheena Bidwell

Let me share my quick and easy secret to getting better results faster with your workout... 

Monitor your exertion! It's all about the motion in your ocean.Yes, working out should be fun – but your mouth should not be getting the exercise. Get your muscle on! Start your workout at Level 3. During your workout you should have peaks and valleys. Peaks are Level 8 to 9 – this is where you are truly kickin’ some major ass. Valleys (or lows) are Level 3 to 4 when you are getting your breath back and focusing on controlling your heart rate.

Don’t be shy! Join in the conversation for support, advice, & laughs.

*Like* me on Facebook! Do it. Do it Now. You’ll like it!

MMA Mom Sheena Bidwell

Your No B.S. Workout Exertion Levels:

Level 1 –

Relaxed. Straight up chilling. One notch above comatose.

Level 2 –

Relaxed movement. Walking while talking.

Level 3 –

Increased movement and heart rate. Light jog, shadowboxing, etc.

Able to carry on a conversation.

Level 4 -  

Movin’ & Groovin’. Time to cut the shit. You’re picking up the pace. It’s getting difficult to talk it out now.

Level 5 -  

Sweating. No longer able to chat it up. You're workin' it.

Level 6 –

Solid as a rock. You're feeling 'the burn'! The goal is to keep this going, breathe through the burn. This is your body telling you that it's responding. Work through this. You're focused only on keeping pace and getting in a zone.

Level 7 –

Turn On, Tune In, Drop Out. You are completely engaged (body & mind) in your workout. You know you’re working hard, things are burning, you’re sweating, it’s getting difficult to keep this pace for too much longer. You are in your bubble and nobody can stop you! At least not for another few minutes J

Level 8 –

No holds barred. Giving it all you got like it's all you got for 30 seconds.

Level 9 –

‘Till Exhaustion. You're arms and legs will give out if you go 15 more seconds.

Level 10 –

You're on your way to the bathroom to go puke. Dropping like you’re hot. Seeing Stars, like on your way to the other side super sparkly starz with a z. Take a breather, go get something to drink, and get back to business. 

Just remember to go in with a plan. Focus on why you're even doing this. Person, place, or thing? Specific fitness goal or body part, or just an overall rocking bod? When it gets tough focus on your goals, not your exhaustion. Now go workout! 

SWEET & SOUR (hidden names for sugar) by MMA MOM Sheena Bidwell

SWEET & SOUR

by MMA MOM Sheena Bidwell

Give Me Some Sugar!

Sugar is in e-v-e-r-y-t-h-i-n-g! From baby formula to spaghetti sauce, sugar has become the main ingredient in our lives. We are addicted to it, ADDICTED. Although all sugar is not created equal (apple vs. high fructose corn syrup) It’s all still sugar, I’ll get into graphic details on this later, but for now…. Think of your worst hangover…..it’s got nothing on sugar withdrawals. Think this is B.S.? Okay, I challenge you to go sugar free, even for 24 hours and lets see how happy you are then Sunshine.

HIDDEN NAMES FOR SUGAR

Print out this list and walk around your house (while leaving no stone unturned) to get an idea of just how much sugar you are constantly, inadvertently consuming. That sweet may just turn sour.

Sippin’ On Some SYRUP (liquid sugar)

Brown Rice Syrup

Buttered Syrup

Carob Syrup

Corn Syrup (and Corn Syrup Solids)

Golden Syrup

High Fructose Corn Syrup

High Maltose Corn Syrup

Malt Syrup

Maple Syrup

Refiner’s Syrup

Rice Syrup

Sorghum Syrup

Ohh La La SUGAR…. (fancy names for sugar)

Beet Sugar

Brown Sugar

Cane Crystals

Cane Sugar

Castor Sugar

Confectioner’s sugar

Date Sugar

Demerara sugar

Golden Sugar

Granulated Sugar

Grape Sugar

Icing Sugar

Invert Sugar

Muscovado Sugar

Raw Sugar aka Turbinado Sugar

Yellow Sugar

  

NINJA Sugar (sneaky names for sugar)

Barley malt

Cane juice crystals

Caramel

Corn Sweetner

Dehydrated Cane Juice

Dextrin

Diastatic malt

Diatase

Ethyl maltol

Fruit juice

Fruit juice concentrate

Honey

Maltodextrin

Mannitol

Molasses

Panocha

Sorbitol

Treacle

Xylitol

 If it ends in OSE…..

Crystalline fructose

Dextrose

Fructose

Galatose

Glucose (and Glucose Solids)

Lactose

Levulose

Maltose

Sucrose

Xylose

*Sucralose (or as most of us know it as SPLENDA) is NOT on the list. It’s NOT sugar! You heard me. It’s chlorinated artificial sweetener. Just like it’s nasty friends aspartame and Saccharose or Saccharin. Bluh.

ACTUALLY...Size Does Matter!

ACTUALLY…Size Does Matter by Sheena Bidwell, MMA MOM

PLAY WITH YOUR PACKAGE

An idiot proof way to slash carbs, calories, and gross is to recreate your own portion size.  In our big bulk super ultra mega family pack world almost everything comes in out-of-control sizes. Plates are piled to the brim with food at restaurants. Or, we get tricked into believing something is healthy by rationalizing the itty-bitty snack size. Most of us don't even realize that a snack bar is usually divided into at least 2-4 servings (how dare they!).  Ugh....gross. Isn't a ‘portion’ or ‘serving’ supposed to imply some sort of happy fullness, or at least a semi temporary satisfaction?!?!... Alas...our snackies have us hook, line and sinker - Regardless of their diabetes inducing portion size. After all, who doesn't want more, More, MORE of their favorite yum yum? My two cents? Play with your package! Take control of your portions!! (insert: grunt, yell, holla, hell yeah, whoop-whoop)  Here, there, and everywhere in-between.

It's time to turn that defeating feeling into an empowering one by determining your portions, 

Here’s how:

FIST YOUR FOOD
Make a tight fist. This is what a natural portion looks like for your body.  Start with one portion (per food group), then drink water.  IF you're still feeling hunger after a few minutes add another portion.  A balanced meal is a portion of vegetables, protein, and a healthy carb.  And, for those of you trying to cut weight or shred inches cut your carb portion in half.  *Do NOT freak out too bad. This will not look like the usual amount of food you're used to eating.  We need to teach our brain and body how to define hunger and eat for that purpose only.  Don't use food to satisfy an emotional craving or as a release or outlet.  I recommend martial arts for that :)Take whatever bulk food that is in front of you and section it off into separate containers, and be done with it.

WINNER WINNER CHICKEN DINNER 
I always include a 'to go box' or 'doggy bag' along with my order at a restaurant.  As soon as my food comes out I put half of it in the ‘to go box’ and put it with my keys, off to the side. Set yourself up for success like the winner you are.

CLEAN HOUSE 
It's easy to sabotage yourself when our plate size is enormous. If your cups, bowls, and plates are all jumbo than it's time to get rid of them! De-big gulp your cups, keep bowls the size of your open palm,and eat from plates that are around 9 inches in diameter. 

DRINK LIKE A FISH 
Liquid calories are, well, a total bitch! Don't work your ass off in the gym, eat healthy, and ruin it all with synthetic drinks. Get water crazy. There's a water party and you're invited! Soda is basically liquid shit, just look at the main ingredient (high fructose corn syrup) - It's like drinking diarrhea. When people think of you, they think of water....see where we're going? Get there.

MOST IMPORTANTLY. . . .
Eat real food to fuel your body. Indulging means once in a while, not every meal. Keep it simple. Keep your portions the size of your open palm or fist. Happy healthy eating!

LOT'S OF GREAT THINGS COMING IN THE NEW YEAR - ARE YOU READY???

HAPPY NEW YEAR - LOTS OF GREAT THINGS COMING (click and read on...)
http://myemail.constantcontact.com/Tai-Kai-Kickboxing.html?soid=1103630271857&aid=TDoZzsQGLao

COFFEE SHOP

Just sitting in a coffee shop minding my own business when 
the most freakin adorable chunky nugget baby girl comes droolin' in.
I wonder if her mama knows that I am secretly plotting my first 
baby-napping with my preferal vision. And it doesn't help that 
she is being such a sweetheart, cooing and gagaing - FREAKIN' ADORABLE!  
Between my crazy good ninja skills and already stellar momness
it should go off without a hitch. . . . I love me some cute babies :) 
Anyone want to have a super cute super chunk so I can get my baby fix?

Bucket or Chuck it!

by MMA MOM Sheena Bidwell

10 years ago I was sitting by myself in Nepal. Busy being a young wild thing, swearing off kids, marriage, and other 'adult' nonsense of the sort. 

Fast forward to today….. With two kids and a husband my road has definitely twisted and turned. Yet, as different as people, places, beliefs, and other things have turned out I love my life and family. They have guided me to all things better.

When we think about our personal fitness goals in life we seldom think about the profound impact that our mental and physical health has on others. Being a mom has helped awaken me to the importance of a healthy and wealthy lifestyle. I'm talking about whole health and every aspect of wealth. Obtaining joy through Body, Mind, and Spirit.

I encourage you to be selfish about your wants and want nots. Don't waste your precious self on anything that is out of sync with making you the person you truly want to be, your dream self. 

Fill your bucket with people, places, and things that make you and your world thrive. Chuck the rest. What is your bucket list filled with? Just as importantly, what have you (for whatever reason) decided to remove from your pail of life?  

Don't be shy or apologetic about kicking shit to the curb - it's where it belongs! I have added many new goals and dreams to my life. I have removed the wastes of my space. Blockages in the form of Mental, emotional, and physical space. It's an honor to be around the company I keep. I wish the same for you. 

FILL YOUR BUCKET

Think of your healthiest self and screw the rest.  What does the peak of you perfection look like? Don't be 'realistic' here. This is your mental playground, play a little, hell, play a lot. Who is sharing your happy goodness with you? What does your diet consist of. Food is only one aspect of your diet, what about the mind numbing TV you ingest, or peoples’ emotional bullshit? It's okay to be brutally honest about what is consuming your energy. *For example, if your Facebook page reads like a cross between a Spanish Soap Opera and an episode of Nancy Grace with all your dramas of life gone wrong and the damages done to you than do something about it dammit! If not for yourself, do it for the rest of us. If you're misery don't seek company. The sooner you can be honest about it the easier it is to change. It's a magical thing when you start to fill your life with things you truly desire out of life. 

CHUCK IT

Outdated thoughts, old hang ups, and people who suck the life force out of you are out of here. Who and what are you letting go in order to make room for the new? Scum will stick to your bucket and erode it if you let it. It's up to you to remove the scum causing agents. Think quick, what three people/things always drag you down? What three foods do you always regret eating immediately after? STOP! No excuses, just do it, don't question it, just blindly do it and see how much better things automatically are. Get drunk on the belief that you cannot fix or change, just remove this certain thing that can be the snowflake that turns into a snowball. The simple effect of removing something from our mind, body, vision, etc. is sometimes all it takes, the rest WILL follow, you just have to have the guts to do get rid of it first. 

You have no choice in the matter, you're alive, why not live like it? 

OCCUPY KITCHEN!

OCCUPY Kitchen - Sheena Bidwell, MMA MOM

                               

Learn the Number One Best way to dramatically jump start your weight loss and inch maintenance, fast!!

BEWARE: Learning how to lose fat, tone, and eat right does not need to be boring! Reading about your health, body, and overall wellbeing should be fun, not put you in a coma.

Prepare for battle as you go guerrilla warfare on all things nasty in your kitchen.That's right. Ravage your fridge, pantry, and cabinets and have your way with them.  It's essential that you are ruthless about this cleansing process. Treat this as a joke and you'll be laughing on the pounds. Trust me, the more disciplined you can become with this rule of 'crap free kitchen' the easier, and way, way better your life will be. Not to mention that it will make you better looking and cooler. 

Step 1

Clear your kitchen table. . . Which will soon become the table of shame aka the nasty pile up.  

Step 2

Rid yourself of the nasty. I'm talking about ditchin' the dirty. Start with the non perishable items first - so cabinets, pantry, and drawers. Then move to the fridge. All faux foods on the nasty list are to be immediately dropped like their hot and purged (to the table of shame / nasty pile up). Take no prisoners, every nasty must go. This is a nasty free zone. Nasty no more. Nasty be gone! Get my drift? Cut the Shit!      

*(nasty food list is down below)*

Step 3

Damage Control. Once all the nasty has been placed on the table, soak it up. Take a long, sad look at what we are settling for as food. Once you have said your goodbyes and shed your tears over your favorite nasty, get on with it and get it the hell away from you and out of your kitchen. 

Step 4

If, you have any food left - congratulations! You're already on your way to a more awesome you. And everyone likes you even more awesome than you already are. It's a win-win. It's easy, keep your cravings in the store, don't let them follow you home!! Your kitchen is your new sanctuary where you can go anytime for real food, health,and good times. Don't let your kitchen become a laboratory with chemicals, preservatives, flavors, and colors. 

Remember, we all get cravings, it's just what you do with them that counts. If you're ready to man handle that box of cookies you know is in the pantry than dammit it's already done. BUT, if that box of cookies (or any other nasty) is nowhere to be found in the house than it's a lot harder to drag yourself out of the house and to the store to buy your nasty craving. Which let's be real, is just plain nasty. 

P.S.

Don't be shy! Send me pics of your nasty pile up.

*Like* me on facebook - MMAMOM Sheena Bidwell 

Think you've got a case of the nasty and are in the New York Area? 

Email me with your symptoms of bad diet and I may just show up for a home visit to help you de-junk your trunk!

MMAMomNY@gmail.com

THE NASTY list (mini version)

White 'stuff ' - fill your kitchen with the colors of the rainbow and enjoy a very colorful (nutrient rich) menu.

Enriched 'stuff

Modified 'stuff ' or GMO's

Sugar -commonly disguised as cane juice, syrup (s), things that ends in 'ose' like glucose or dextrose, sorbitol, maltodextrin, diatase.

Partially hydrogenated soybean oil

High fructose corn syrup 

Trans and Saturated Fats

*To find out all about the nasty watch my video blog! MMA Mom Sheena Bidwell on You Tube.