Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Friday, December 27, 2013

It Starts With Food--ie Friday....

Let me tell you a little something..It Starts With Food!!
I'm going to go back here about 19 years ago here and fill you in on a few things that have brought me to where I am today. 
So 19 years ago, I find out that my thyroid is severely overactive, so much so that my resting heart rate is 130 beats per minute. Yes, your thyroid can mess with many things when it is out of whack. SO I start treatment and not much changes over time with being on thyroid meds PLUS heat medication..MIND you, I am 19 years old at this time and I think nothing can hurt me and I am invincible. I smoked, ate whatever I wanted and nothing was going to hurt me. I was not thinking about how the fact that my heart was working 3 times harder than a normal persons could ever hurt me in any way. After months of trying to get things under control, the doctor decided to try radioactive treatment on me. Ok, I thought, let's get this over with. The treatment worked, so much that it destroyed my thyroid function and had now sent me down to the under active territory, which is where I am today. So at this point in my life I am roughly 20 years old with an under active thyroid. No big deal, right?? 
A few years later and a bit more mature I decide, it's time to get my levels checked along with my Cholesterol and things like that. Ya see, my dad suffered from a heart attack just into his 40's so I figure, I should get it looked at. RESULTS...my cholesterol is 220!! I don't think much of it at the time, my doctor gives me a paper with a bit of information on eat more of this and less of that..I throw it out. No big deal again. RIGHT? I continue eating whatever I want, fast food, junk food whatever. 
A few years go by, I get a bit older, more mature again and I realize holy crap..I need to do something about my cholesterol, I have kids who are relying on me to be here for them. I start to watch what I eat and start a bit of exercising here and there. . what happens? I see a bit of results, feel better about myself so I continue with this regimen. I still was eating pretty much whatever I wanted for the most part just not as much and not as often with the junk and fast food. 
So now, here I am with 3 kids and I decide, it's time to go and get things checked out again. With my 3rd pregnancy I ate fast food pretty much every day, sometimes twice a day. I was still exercising and trying to lose the baby weight, which by the way is much harder with each one along with the older you get. So my results come back..180's. Ok not bad, but still not what I would like to see at my age and with my family history of heart disease. This time around I watch what I eat even more, start to exercise even more and learn more about the effects of certain foods on my body and look into health and fitness a bit more. 
Now, my cholesterol is 160, I have pretty much maintained my weight and I feel pretty good. See the thing is I wasn't aware of the damage I was causing to my heart at such a young age because I didn't care. 130 beats a minute!! While just sitting down!?!? Not good at all. So have I sustained any long term damage? I don't know. Will my cholesterol always be something I have to keep an eye on? YES. I have learned that it is up to me to keep my body healthy..oh you better believe that I wanted the doctor to put me on some kind of medicine to lower my cholesterol so I could just keep eating whatever I wanted. It just doesn't work that way.
Over the past few years and even months I have researched a few things and found out that it REALLY does start with the food you put in your mouth. The moment you take that first bite your hormones start to react to the food and basically tell it what to do and where to go. It is a chemical reaction of some sort which I have found out more about. 
Ya see, 19 years ago, I didn't care, I didn't think that I was putting my life at such risk that I could have dropped dead!! It took me until now to realize that. I remember the feeling I got when I was told my dad was in the hospital because he had just suffered a heart attack and I don't want my kids to have to ever feel that way.
This is why I do what I do. I am sincerely passionate about helping others on their path to health and wellness. It starts with food. They always say it is 80% diet and 20% fitness and let me tell you it sure is. You can't out exercise a bad diet. You can't eat what ever you want and expect those blood results to come back wonderful..I thought I could. 
Am I perfect? No. Do I still eat things I know I probably shouldn't? YES! I am human, as is everyone else. We are all in different places as to what we believe and understand about our bodies and what should or shouldn't be done to stay healthy. 
I realize that it is not about having a perfect body or wearing a size 2. It is about feeling good about yourself and understanding what it is that goes on with your body so you can be a healthier person. I have met with many different people of all different sizes and shapes. I have seen changes made in their lives that have lead them towards a healthier path in life. No matter how big or small the steps are as long as they are in the direction of your goal is all that matters. 
I can not stress enough that it does START with food..so much that the reason I keep saying it is that there is an awesome book actually called..It Starts With Food..it has opened my eyes to many things that I did not know before. I have applied these things to my daily life and to how I see food and I have seen results. 





For me, my goal is that if one little thing I say or do makes a positive change in someones life then I have done my job. 

Monday, December 23, 2013

MOTIVATION MONDAY

Happy Day before Christmas Eve. I am sure we are all rushing around getting last minute things done. Whether it be wrapping gifts, making cookies or even that last minute shopping I am sure things are a bit crazy for most of you today. It is always important that we take time to slow down a bit and enjoy the things we often take for granted in our daily lives. It seems everyone is just so busy that we can't just stop for one moment to realize how lucky we really are. Did you wake up today? I am sure someone else took their last breath today also. See, it's the little things. I know too may people who think their lives are just so terrible because of drama that they just can't get past. I want to remind you that YOU are the one who controls your emotions. YOU control how you react to things that happen in your life. Too often we lose sight of what REALLY matters in our lives. I think it is important to take a look around and realize that no matter how bad you THINK you may have it, there is always someone who has it worse than you. I find that those who do have it worse than I do are actually the ones who are able to take a bad ting and turn it into a better situation. They see the silver lining!! So take this time to sit back and really think about all the GOOD things you have in your life. Are you healthy? For some who are terminally ill, this will most likely be their last Christmas. Are your kids and family healthy? I know some who are sitting at the bedside of their children watching them fight for their lives right now. 






It is a shame that most people are just too busy and caught up in their daily lives that when one little thing goes wrong the pout and think the world is ending.. Yet I see a family who knows they don't have much time left with their loved one, out making memories. They aren't letting the little things get to them because they see the big picture. Sadly most of us will only realize this once it is too late. Get out there and make some memories and be that person who sees the silver lining before it is too late. Don't let the negative things consume you. It's all about how you take things that will be the deciding factor as to if you are happy or miserable. 







I hope each of you can try to find the good in every situation, because, it COULD always be worse. Always remember that!!






Monday, December 16, 2013

Motivation Monday

Today I'd like to share with you a little story about someone who inspires me. About a year ago I signed a new client and since then my life has forever changed. This client of mine had just lost her husband a year prior and was now raising 2 young boys on her own. We would talk about the loss of her husband often yet through it all, sweat and tears, she never gave up. She would often say things like, "John and I used to do these exercises. " or " This song reminds me of John." He was always right there with her. I am so inspired by her determination to always move forward no matter what comes her way. I know she has bad days and days where I'm sure she just wants to stay in bed yet she pushes forward and continues to work through it all. She realizes that no matter how hard she has it right now, there is someone else out there who has it worse than she does. She is such a genuine, caring, good hearted person and I thank God every day that he put her in my life. she has kind of taught me to be sure to sit back and smell the roses because life can truly change in an instant.
Through our year together she has never once given up, she has tried new things to reach her goals, and she is both stronger inside and out because of all she has accomplished this past year. She always pushes herself no matter what. I am so proud of her in so may ways. I have seen her become such a strong person over time. I don't think she will ever realize how inspiring she is to others. Her smile is infectious, oh and then there is her always LOVED "WHOO's" she gives out in the middle of a workout!! Love this girl. 
She always says she knows John is with her and he truly is. He is there in her kids eyes and forever in her heart. He is looking down and I know he is very proud of all she is doing and how strong she has been through all of this. I am glad to call her my friend.
LOVE YOU GIRL!!!

Friday, December 13, 2013

Foodie Friday

Ok, so I am seriously a big sweet potato eater. The other night I baked a few extra in hope that my family would eat one or two and make the switch from regular potatoes, since sweet potatoes are much better for you. Well, I had no luck. What I did have was a few left over sweet potatoes. So I decided to mix them up into the easiest sweet potato muffins I have ever made!! 


INGREDIENTS:
2 sweet potatoes ( already baked, take out of the skin)
2 tbsp. organic butter
1tbsp cinnamon
1tsp. vanilla
1 egg
THAT IT ALL!!






Mix all the ingredients in a bowl and then scoop into muffin cups. Bake for about 45 minutes at 350. Now I am not exactly sure of the time I cooked them so keep an eye on them. I am not kidding you I ate these up before they cooled off. The two potatoes made me 3 muffins.



Friday, December 6, 2013

Foodie Friday

Who doesn't like pizza? I found a way to make a pizza that is not too full of carbs and is GRAIN FREE!! Here it is:

INGREDIENTS for the Crust:
1 head of cauliflower, 2 tbsp. olive oil, 1 c. of water. 2 eggs









Wash and cut cauliflower into bite sized pieces. Put the cauliflower in a pot and add the oil and cover it with the water. Let boil until soft. Once the cauliflower is soft, remove the lid from the pot and lower the flame, let the water evaporate. Once all the water is evaporated, put the cauliflower into a food processor and add 2 eggs and mix well until smooth. spread the mixture on a cookie sheet and cook for 20 minutes at 425.








Once the crust has cooked for 20 minutes remove the pan and add your toppings.. I used sausage, olives, mushrooms and I had to add a little cheese... Return to oven and cook for another 10 to 15 minutes.

There ya go, a healthier option to your Friday night pizza!


Wednesday, December 4, 2013

Workout Wednesday

Here it is another Wednesday. I hope you all enjoyed your Thanksgiving. I am still having a bit of trouble with my voice so once again, bear with me. Enjoy your workout!!!









Tell Me, what would you like to see next week? What body parts are you looking to work on??

CLICK below to see what my next Challenge group will be!!!
I am so EXCITED for this one!!



Monday, December 2, 2013

Motivation Monday - Meet My Sister

SO today I share with you yet another transformation story of one of my challengers. It brought tears to my eyes to see all that she has accomplished thus far. Each and every one of my challengers grabs my heart in one way or another once they join a challenge group. This one grabs at me very hard not only because of how far she has come but because it is my SISTER. I hope this story motivates you and shows you that once you put your mind to it, it CAN be done.



I'm Amy, a 40 something mom of two who has my kids convinced (or just humoring me) that I'm staying 29 forever. All my life I have battled with my weight yo-yo-ing up and down within about 40 - 50 pounds each time. This time I got up above 165 - at five foot nothing that's not good for the BMI chart. While I could claim I'm too short, I decided I needed to do something about it. I started doing T25 back at the end of July and got the ball rolling shedding 5 pounds the first week. That was enough to keep me going. I cleaned out my kitchen of most processed foods (I only say most because my husband still resists that part), started eating real food and doing Shakeology on a daily basis. Within the first 7 weeks I lost 10 pounds. The scale and I were fighting over pounds but the measuring tape was still wanting to be my friend as evidenced by the picture below.




I didn't really think 10 pounds made that much difference until I took the second picture. I started fitting into clothes again that were just gathering dust in my closet. My daughter hugged my waist and told me I was getting smaller. I gained confidence, agility and a whole new sense of myself I hadn't seen in a long time. I was told this time last year I would have to have surgery for a bulging disk in my back but with the weight loss, the pain has basically diminished.

Fast forward to December 1st and I'm now 20 pounds lighter! I've had many a fight with the scale because I thought the pounds would be coming off quicker but I've realized that pounds don't really matter and I need to quit listening to the scale. Again I didn't think it would make much difference until I took another picture.


Looking at this, I can see a difference all the way up. I am starting to see definition in my abs, less hang in my arms and less bulging where there once was. You'll notice I had to cinch the shorts for the last photo as they are getting big on me which I haven't experienced. You will also notice I'm showing more skin than I did in the beginning. I think it's the confidence shining through.

I am currently half way to my goal of 40 pounds - 7 inches off my waist alone, 4 off my hips, 4 off my lower ab (aka the dunlap) 3 off my chest, an inch and a half off each arm and 3 off each thigh. That's 24 inches I hope to never see again. The inches definitely surpass the pounds shed so I may stay off the scale for at least a little while. I know with the motivation of just writing this, I will reach my goal no matter how long it takes.

To anyone starting this journey of weight loss, I will tell you to make sure you measure because as I mentioned, the measuring tape is kinder than the scale. Also take pictures! I was very hesitant to take them especially at first but seeing what I see now, and being able to tell a difference, I'm so very glad that I did.

Friday, November 29, 2013

FOODIE FRIDAY

Today I will be sharing my latest..
Chocolate Pomegranate Bark

This recipe is very quick and easy and is a great, GUILT FREE, holiday bring along for all to enjoy.


INGREDIENTS:
10 oz. Cacao 85% (aka VERY dark chocolate)
1/2 cup pomegranate
1/2 cup unsweetened coconut flakes
YEP, that's all.

Break up the Cacao into small pieces and melt them. Once it is melted I added the coconut and a bit of the pomegranate and mixed it into the melted cacao. spread the mixture onto a piece of waxed paper, not too thin. Once I spread the mixture I put the remainder of the pomegranate on top. I put in in the freezer to set and then broke it into pieces. 

Here is the finished product!!! 



Wednesday, November 27, 2013

Workout Wednesday

So today I bring you a live video..no edits no nothing...oh wait..a bit of laryngitis..Get in your workout before Thanksgiving in less than 15 minutes!! that is all this will take you, I promise.










CHECK OUT THE SWEET BLACK WEDNESDAY SALE ON THESE BEACH BODY ITEMS AND MUCH MUCH MORE!!!


Head on over to my page..
Items sell out fast so get yours quick..makes a great Christmas present
















Monday, November 25, 2013

Motivation Monday

Tell me. What motivates you? Is it a young boy helping an elderly person with a door? Is is seeing the good side of a person? Is it seeing a person defy the odds? Is it watching a friend finish a marathon?  Whatever it may be I hope you share it with others. It's not so much telling them what it is that motivated you, it is sharing with them the feeling you got. Take that motivation and share it. That feeling you get when someone or something motivates you, take that feeling, and continue to share it with others. You could be the changing factor in them having a good or bad day. 








I always say my clients motivate me, and they do. I know I am supposed to be the one motivating them and I sure hope I am following through with that. It's the feeling, the feeling I get when one of them shares with me some great news, something they thought they couldn't do or a goal they thought they couldn't reach. That feeling I get is a feeling of excitement and accomplishment and I just take that feeling and use it to motivate others. 






When I see how far one of my clients has come in their progress it makes me so happy. I know they think that I helped them but, really, they did it all on their own. I was just there to lend a helping hand. I'm not with them 24/7. I hope they realize that they are so capable of so much more than they have accomplished thus far. I know they all motivate each other which is great. I was just there to hold their hand. 

If you are motivated by something get out there and share it!! You will never realize the impact you have on others. Always be a positive, honest and true person and that alone will motivate others. 

Friday, November 22, 2013

Foodie Friday..

With the weather turning colder I like to cook things in my crock pot. I'm gonna call this one Hot Salsa Chicken...and it goes like this...This recipe is wicked easy.
 Take some chicken breasts and put them in your crock pot on low, add a bit of salsa and a shot or two of hot sauce. I like me quite a bit of it, so much my nose runs. Now I also put about a TBSP of ranch dressing mix..not saying that is the best thing to put in there if you are looking to keep it CLEAN..but I'm going with the 80/20 rule on this one so this would be my moderation of not so clean eating. You let it all cook for a few hours. Give it enough time so you are able to shred the chicken in the crock pot. Once is in done, i usually scoop out a couple of ounces and top it with a bit more salsa and of course some avocado. Mix it all up and there you have it. Easy peasy!!










Wednesday, November 20, 2013

Workout Wednesday

Well friends you are going to have to bear with me today as I have been without power for the last 3 days and now have a bit of a stomach bug...BUT..I will not leave you workout-less!! No worries there. So for today I will tell you what to do.


Repeat this series 5 times and you will be burning fat like nobody's business.

10 push-ups
15 jump-ropes ( no rope, fake it)
20 squats (stick that butt back)
25 switch lunges
30 jumping jacks
35 crunches

Who says you don't have time for a workout!?
these 6 exercises repeated 5 times..under 10 minutes. Now don't tell me you don't have 10 minutes.




Let me show you how you can find your 10 minutes...
CLICK BELOW





Want more information? Go ahead and ask, I'm here for ya. Let Me be your coach. Message me at Melba2875@sbcglobal.net
 and we can talk more.

Friday, November 15, 2013

Foodie Friday - Sweet Potato Nachos

Oh, think ya can't have NACHO'S while trying to eat healthy?? Let me show you how. I made these tasty little things the other day and was impressed with how great they were.






 Here is how I made them... Get yourself a sweet potato and of course wash it. Make sure it is completely dry and then slice it thin, ( I used my mandolin slicer). The thinner you slice them the easier it will be for them to cook and be crispy. I just used a bit of sea salt on them and spread them out on a cookie sheet, lined with foil, baked them in the oven at 350 for about 15 minutes or so. While they were cooking I made up my guacamole. Cut up your avocado and mix it up with a bit of garlic, cilantro and chopped onions and tomatoes and a tiny bit of lime or lemon and let it sit in the fridge while the potatoes are cooking. Next, I took a  chicken breast and cut it up into small pieces and mixed it in a bowl with a bit of the following  garlic powder, chili powder, cumin, paprika, and red pepper. Cook the chicken in a tsp. of coconut oil in a pan until done. This should be perfect timing for the potatoes too. I did flip mine a few times also. Once everything is all cooked up I put the potatoes on a plate in a circle and then put the chicken in the middle of that, put the guacamole right on top and ENJOY! Oh let me tell you this was a great lunch and it sure did fill me up. This is PALEO approved also..

Wednesday, November 13, 2013

Workout Wednesday HIIT 2

Once again I am sharing a H.I.I.T. workout with you..
Let's not forget, this is twice the workout in half the time. If you go all out for these 4 exercises anywhere between 3 to 5 times you will have increased your metabolism for the rest of the day. If you are willing to give it you've got for just a short time you will reap the benefits.


Today's Workout

10 Walking Planks
10 Straight leg/arm knee in sit ups
15 squat w/ alternating side leg lifts
10 tuck jumps















Benefits of High Intensity Interval Training

  • You lose weight faster. The more vigorous your exercise, the more calories you will burn, so even short bursts will help you lose weight.
  • It eliminates boredom. By mixing up the intensity of your exercises, it changes things up. Not only will your fitness program go by faster, but you won’t experience the boredom that can come from doing the same routine day after.
  • No extras needed. You will need little or no equipment for your interval training.  Interval training requires no special skills — the only thing needed is more effort on your part.
  • You increase your fitness levels. You will improve your ability to exercise and increase your endurance  over time.
  • You reduce the time spent on exercise. You spend less time exercising, but you burn the same or more calories as with your normal routine. More bang for your buck. You are also using multiple muscle groups during each exercise.

Monday, November 11, 2013

Motivation Monday....A transformation story


  • This week I am bringing you another motivational story of one of my challengers. This is her transformation story right from the heart. She is doing my T25 challenge and I could not be more proud of her progress and the person she is becoming through this journey. I can not wait to see her reach her goals.





    My name is Leslie and I am 40-years-old. I have struggled with my weight for the past 10 years following the birth of 2 children. Like most mom's, I put my kids first and totally neglected my own health. I went from 125 pounds to 172 pounds over the past 10 years by eating unhealthy, not exercising regularly and by simply not caring about myself. On my 40th birthday I looked in the mirror and didn't like what I saw. I didn't like what I had become. I was an unhealthy, overweight, very unhappy person. I had tried so many diets, so many exercise programs and I ALWAYS gave up because I didn't see any results. Then one day I got a message from my friend Melanie that would soon change my life. She introduced me to the T25 challenge and Shakeology. This program has given me hope for the first time in many years. In the first 5 weeks I lost 15 pounds and over 20 inches. I have struggled the last 4 weeks trying to balance a busy life and have lost only 2 more pounds. I may have bumps in my journey, but that is okay, I know that now. I am not afraid to fail anymore because I know the only thing standing in my way is ME. So I will keep going step by step and soon I WILL reach my goal of 130 pounds.





  • To those who are thinking about starting T25, stop thinking and just do it. Don't do it for anyone but YOU. YOU and only YOU are in charge of your own destiny. Go fight for a better you.





Wondering what T25 is? CLICK ABOVE to find out more..

Friday, November 8, 2013

Foodie Friday BANANA BREAD

Paleo Banana Bread...
INGREDIENTS:
1/2 c. coconut Flour
1/2 c. almond flour
1 c. smashed RIPE banana
1/2 c. melted butter
1/4 c. cacao chips
1/2 tsp. cinnamon
4/3 tsp. baking soda
1/4 c. honey
4 eggs
1/2 tsp. vanilla
3 tsp. of melted coconut oil 
a pinch of salt


Preheat your oven to 350, grease loaf pan.
Combine dry ingredients in large bowl, set aside. Beat eggs in a separate bowl. Add vanilla, honey and mashed banana to the eggs and mix until somewhat smooth. Pour the liquid ingredients into the dry ingredients and mix. Add the melted butter lastly to the mix. Pour into your greased pan and bake for 40-45 minutes at 350. Cool on a rack and enjoy..




It was very hard to let it cool long enough before eating!




Wednesday, November 6, 2013

Workout Wednesday

Today's workout is brought to you by TURBO FIRE. This is one of my challenges.  It is a high energy workout that is FUN and you will definitely get your sweat on..Today's workout is part of the  HIIT 15 class. It consists of segments of high intensity over a short period of time. Each interval is repeated 3 times over just 15 minutes. This video is a bit of what 2 of the intervals are about.












 For more information on TURBO FIRE, click below





Monday, November 4, 2013

MOTIVATION MONDAY

Sometimes all we need is a little push in the right direction to make us start seeing things differently so today, I bring you QUOTES to motivate you and keep you going.


"Virtually anything you could ever want to be, have or do is achievable with learning and hard work." -Brian Tracy
You must believe in yourself and realize you are worth the effort it takes.


Don't give up..you never know how close you actually are to reaching your goals.

" Love only grows by sharing. You can only have more for yourself by giving it away to others."- Brian Tracy
The more you help others the more you help yourself.

Failure is NOT an option never ever quit!!

"You never can tell how close you are, you may be near when it seems so far." -Anonymous
Keep moving forward, don't look back.

I always say how all the people who have come into my life have helped motivate me in some way shape or form. I just want to tell all these people that you'll never know how much your encouragement means to me. You keep me focused on what is important. You'll never know how much YOU are helping me as I am helping you...

Monday, October 21, 2013

Motivation Monday

I believe certain people come into your life at certain times for a reason. Recently I have come in contact with some pretty amazing people and they seriously motivate me on a daily basis. Through my business I have met so may different people and each and every one of them has motivated me in some way shape or form. I honestly believe they have been put in my life for a reason. They have motivated me to become a better leader, a better coach, a better parent and wife and a better business woman. It amazes me how many people have stepped up and are willing to help me accomplish these things. I just hope these people realize what a great impact they are having on my life right now and how much they are helping me. Some of them may not even realize they are helping and keeping me motivated. I know in my line of work I am supposed to be the motivator and I certainly hope I have been doing just that. But in all honesty each and every time I help someone it motivates me to become an even better person.
You may never know the impact you have on others, so always be sure you are  positive person and treat others with respect and dignity. You may not think it matters but one day you may realize that is all pays off. It will definitely make you a better person.



Who looks outside, dreams.
 Who looks inside, awakes.
Carl Jung

Friday, October 18, 2013

FOODIE FRIDAY...pumpkin pancakes PALEO STYLE!!

With Fall coming into the picture I like to make things with pumpkin! So the other day I made me some PUMPKIN PANCAKES. This recipe is a PALEO approved recipe..NO GRAINS...

Ingredients

  • 1/2 C Canned Pumpkin
  • 2 Eggs
  • 1 Tbsp Honey
  • 1/4 C Coconut Oil- Melted
  • 1/4 C Coconut Milk
  • 1/4 C Coconut Flour
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder
First mix the eggs with the pumpkin. Add honey coconut oil and almond milk. Fold in the coconut flour, baking powder and cinnamon.

Cook and enjoy!!

MMMMMMMM.good!!

Wednesday, October 16, 2013

Workout Wednesday HIIT video

OK, I am a little late getting things going on here today. Bear with me I am figuring things out. Thanks to my WONDERFUL assistant, my lovely sister, I am proud to bring you my first workout video.

Today's HIIT is a pretty easy beginner routine. Each move using a weight is a 10 rep. movement, and the cardio part is 20 reps, counting every other movement. If you repeat this routine anywhere between 3 to 5 times with only a short rest between each set I am sure you will get your blood pumping and burn some fat in the process...You will only need a set of dumbells. If you do not own dumbells you can use soup cans or water bottles as your weights. You need some floor space also.











Come and join my next challenge group, starting October 28th. TURBO FIRE!
Join the group in this high energy workout and lose those unwanted pounds before the holidays.


Tuesday, October 15, 2013

Motivation Monday...

So here it is, another awesome motivator in my book....MAICKEL MELAMED. This man ran the Chicago Marathon in 16 hours and 46 minutes. He has muscular dystrophy. Most people wouldn't even think of walking around their own BLOCK let alone finishing 26.2 miles in a marathon. He could let his disease set him back but instead he shows it who's boss. Many of us just give up if things get hard or seem too challenging, not Maickel, he just keeps going. It is people like this that show others how ANYTHING is possible once you have your mind set.The ones who pull out all the excuses are the ones who get things done, no matter how tough it seems. NEVER give up on yourself, believe in yourself and know that you are so worthy of what your dreams and goals are. Don't let anyone OR anything get in your way. Keep the dream alive.

Wednesday, October 9, 2013

Workout Wednesday...H.I.I.T.

So what is a HIIT workout? Only the best workout to help you shed those last few stubborn pounds. High Intensity Interval Training is an exercise routine consisting of intense bursts of activity followed by fixed periods of less intense activity or even a short rest period. There are many benefits of this type of exercise. It is ideal for busy people, you can fit in a 15 to 25 minute exercise during your lunch break. You will see more progress with just a 15 minute HIIT workout 3 times a week VS jogging on the treadmill for an hour..What would you do with those extra 45 minutes?? HIIT improves your aerobic capacity within as short as two weeks. It also burns more fat and calories even AFTER the workout, for up to 24 hours after! There is no equipment necessary for HIIT. You can increase your metabolism plus lose weight NOT ,muscle. You can do these exercises ANYWHERE and they are quite challenging. SO why am I posting this for you to read??? I have decided to start making posts with videos for you!! I will start posting a HIIT workout for you next week so be on the lookout!

Monday, October 7, 2013

Motivation Monday; Self Value

"Personal development is the belief that you are worth the effort, time, and energy needed to develop yourself." -Dennis Waitley

Do you believe in yourself? Do you believe you have value? "If you don't realize you have genuine value and that you are worth investing in, then you will never put in the time and effort needed to grow to your potential."  Yes, time and effort. Some people just give up after such a short time with little effort. You need to realize YOU ARE worth it. No matter how long and how hard you think it may be, just do a little every day that will get you closer to your goal. In the end you will realize that those little improvements and efforts made you who you are and it will be so worth it. They say "if it were easy everyone would be doing it." YEP, so true. 




Learn to become your own cheerleader. Push yourself and once you hit a goal, big or small, reward yourself, I'm not talking self indulgence here either. Compliment yourself, go ahead, don't be scared. Tell yourself you're awesome and you rock!! If you can say it to others for doing a good job then you can say it to yourself too.
Believe in yourself. It isn't what you are that holds you back, it is what you think you're not. You can do anything you set your mind to, even if it's never been done before. Every positive action you take helps you to believe in yourself. Find what it is that motivates you, find your WHY. I always say this but your WHY will keep you going. Once you figure out your why, develop a plan that will get you there, set your goals high, the sky's the limit. Keep moving forward until you get there, don't give up! 


Friday, October 4, 2013

Foodie Friday..Sweet Potato Brownies and FOOD FACTS!

Sweet Potato Brownies
Cook time 30 min.
Preheat oven to 400

Ingredients
  • 1 sweet potato
  • 3 eggs whisked
  • 1/4 c Virgin Coconut oil, melted
  • 1/3 c. raw honey
  • 1/2 c. 80% cacao chocolate bar smashed up in tiny pieces
  • 3 tbsp coconut flour
  • 2 tbsp. cacao powder
  • 1/4 tsp. baking powder
  • 1/4 tsp. vanilla
  • 1/4 tsp. cinnamon
  • pinch of salt
      I used a 8x8 pan. of course grease it a bit. i also cooked the sweet potato first. Scoop out the potato into bowl with eggs and mix, add oil and mix. Mix in the rest of the ingredients and pour into pan...



FOOD FACTS
 DID YOU KNOW?? Foods that have very high Glycemic Index (GI) will induce blood sugar spikes, and this will increase insulin secretion into the blood. When this hormone level in blood is high, the capability of the body to burn fat is hindered, even under calorie deficit conditions the body will keep away from fat and use protein (lean muscle) to generate energy.

So basically if you eat rice, four or potatoes you might as well drink at least a cup of sugar. Yes people and even wheat bread will do this to you.  
If you want to burn fat stay away from these foods. You may think they are ok to eat but really they will stop you from burning fat.


FOOD FACT II
Cacao will improve cardio vascular health and reduce your risk of a heart attack and stroke. Now I am not saying go out and eat a pound of it but the small amount that is in the brownies is OK for you. this is also a PALEO approved snack..

Thursday, October 3, 2013

Workout Wednesday..whoops!!

OOPs, I am a bit late here..today I will be asking the questions..you tell me what you want to see on Workout Wednesday?? What body parts do you want to work on? What types of workouts do you like? I would like to start posting a weekly workout with a video.This way I can explain the exercises as I do them and you can see how to perform them with proper form. I plan to start this next week so be sure to let me know what you would like to see..



Tuesday, October 1, 2013

October SPOOKTACULAR Challenge....ARE YOU SCARED??

Join my ROCKTOBER FITNESS CHALLENGE and FINALLY shed those extra pounds and get fit. We have OVER 50 people registered to join our BIGGEST CHALLENGE group EVER.






I will have 3 Groups: T25 (for those of you who want to GET IT DONE in 25 minutes), Turbo Fire!!!! (those that wanna have FUN!) and a ROCKTOBER Fitness Group where you can pick from P90X, Insanity, Brazil Butt Lift & More!!! If I TELL YOU EXACTLY WHAT TO DO...WILL YOU DO IT?? You will drink a shake a day and follow an EAT CLEAN PLAN....AND you will be IN a HIGHLY MOTIVATIONAL GROUP of people doing it with you...Supporting and Encouraging one another! It's going to be AMAZING!!! DO YOU WANT YOUR BODY TO CHANGE? Do you want to make NEW FRIENDS? Do you want to FIND your MISSING LINK? Apply NOW- I'm ONLY TAKING 5 for each group. Comment below or contact me through my facebook page at www.facebook.com/melanie.sobocinski

Monday, September 30, 2013

MOTIVATION MONDAY

" The first step towards getting somewhere is to decide that you are not going to stay where you are."
What does that mean to you? Not staying where you are? Are you willing to make that first step? Somethings are easier said than done. If you are looking to improve yourself you must be willing to take a step forward in the direction of your goals. You need to have a plan to figure out how you are going to get there and just keep moving in that direction. Write yourself a list of what your plans are, look at them daily. Keep them where you can easily see them to remind you of what you are shooting for.If you wait for perfect conditions you will never get it done. 


Take that leap of faith. You'll be glad you did.

Friday, September 27, 2013

Foodie Friday..Eggplant parm??

So the other day I made a sweet little lunch dish that was pretty delicious if I do say so myself.
INGREDIENTS; 1 Eggplant, 1/2 c. spaghetti sauce, garlic powder, lactose free mozzarella cheese.

COOKING DIRECTIONS: Slice eggplant and saute in pan with olive oil and garlic until slightly cooked, place in shallow pan over small amount of sauce, cover each slice with cheese and top them off with sauce. Cook in oven at 350 for about 15 minutes or until cheese melts....MMMMMM good!




Here's one more for ya..HAPPY FALL Y'ALL

Who needs Starbucks? Not me, this is a much healthier option. Ask me how you can get your healthiest meal of the day. Shakeology will help with digestion, bloating and give you more energy.

Wednesday, September 25, 2013

WORKOUT WEDNESDAY..tone up the triceps.

Call them what you want. Bat wings, bingo arms or just plain FLAB, they always seem to be the hardest part to tone on our bodies. Now, while you cannot spot train certain areas of your body and there is no rhyme or reason as to what spots your body picks to oxidize fat, there are still ways to tighten up and tone. Today I will be showing a few ways to help that problem area on the back of the arm. You could use weights, resistance bands or even your body weight. If you do not have weights handy use water bottles or even soup cans. So here we go...
using a chair, put your hands on the chair behind you fingers facing your booty. Your legs can either be bend at the knee or straight. Straight leg is harder. Be sure you squeeze your shoulder blades together and have your elbow facing to the rear not the sided. Slowly bend your elbows and allow your body weight to be your resistance. 10-12 reps.


You can do this one standing or sitting in a chair. Raise your arms behind your head and bring to the position shown in the picture. Straighten your elbow to extend the weight above your head, not in front of your head, slightly near the back of your head. 10-12 reps.

 Bend Forward from the waist and kick your arm back bending the elbow and straightening back. Be sure to keep the elbow still and always slightly higher than your back. 10-12 reps.
YES, this one is called the skull crusher, meaning do NOT drop it or you WILL crush your skull. Laying on your back, place your arms exactly the way mine are in this picture. You will only be moving with the elbow joint. Straighten your arms above your head and back down, keeping you arms still from elbow to shoulder. 10-12 reps






In a pushup position on your knees or with straight legs, bring your arms directly even with your shoulders. The width of your hands should be right about even with your body width. Lower yourself down as you would in a regular pushup however your elbows should go to the rear of your body not to the sides. 10-12 reps.

I would go through at least 2 to 3 sets of these exercises each being 10 to 12 reps. Hopefully this will help you to wave goodbye without your arm flab waving too!! This is a pretty stubborn body part to deal with. What is your most stubborn body part? If you let me know I can give you tips in my future posts!! Enjoy the rest of your Workout Wednesday, be sure to drink plenty of water and ALWAYS stretch after you have worked out.

Monday, September 23, 2013

MOTIVATION MONDAY

Happy Monday everyone, you have made it to another week. I honestly think we need motivational reminders to keep us going. We are actually the one in charge of the way we feel and react to all that happens around us. I know in this day and age it is very hard to find some kind of positive thing to keep you smiling and going every day. I try to find some kind of good in everything I see or do. What do you find motivated you the most? For me, I can honestly say it is the people I work with and see on a daily basis at my job. I have encountered many different types of people with many different stories. I work in a gym as a personal trainer and fitness instructor and I am also a fitness coach in my own business. The people I have come in contact with truly have motivated me. Seeing them accomplish their health and fitness goals and doing things they never thought they could do motivates me. Just when they think they can't push any further, they do and I see the look in their eyes or hear the excitement in their voice. I love sharing in their excitement. I recently met a client of one of my coworkers and I would like to share her story. If this doesn't motivate you then I don't know what will.




  • I am 31 years old, a wife, a mother of 2 kids and knew I had to change my lifestyle. I had toppled over the 300 lb mark and just new I had to change it or it could really start to affect my health. On March 12, 2013 I decided I wasn't going to be over weight anymore and get healthier. So I did, from that day on till now and for the future I made myself go the gym everyday, even on weekends, and get in a great workout to lose the weight. Seems intense, yes it was, but looking back it is all worth it. There are and were many hard challenging days of why am I doing this? Days I was so sore, not felling well, tired, or a day with a schedule that seems so busy to make it to the gym, but I always found a way cause I knew that that would be the only way I would lose the weight, not sitting around making excuses. Some days I would not want to be at the gym or eat something yummy but I fought off the bad thoughts and made myself keep on going, and I always felt better and proud that I did great for yet another day. I needed to change my lifestyle to be a happier healthier person for myself and my family. After a few weeks to a month I really started to notice a big difference in my body and with my endurance with my workouts. Seeing the changes made me feel like I can do anything! Me I never thought I could lose weight. I had set my goal to loose 100 lbs by the end of this year, and I was able to meet that goal at just 6 months of hard work and dedication to myself. Tears are brought to my eyes when I think about how I actually did it. Life throws curve balls at you often and you have to not let anything derail you, keep your eye on the prize and you will be the happiest you could ever be! I can honestly say I feel amazing and yes I am very proud of myself! I say start, keep going and don't give up. If you think you could never lose weight and its just to hard, well I said that too, and look 101 lbs gone forever!! I love going to the gym everyday and I never would've thought that would be me. Slow and steady wins the race, keep your mind in it too and you will achieve your goals! I feel so much better from working out daily and eating healthier. I am so thankful for me being able to achieve my goals and change my life for the better. You too can do it!



     I'd like to thank Lisa for sharing her story with me and allowing me to share it with all of you.



    .

     BELIEVE YOU CAN AND YOU WILL


    Enjoy your Monday and go out there and motivate someone. I will be back on WORKOUT WEDNESDAY, with a feature workout for a certain stubborn body part. Can you guess which body part it is?

Friday, September 20, 2013

FOODIE FRIDAY!!!

So being a mom of 3 sometimes it's hard to figure out what to make for meals. Lord knows no one in the house likes to eat the stuff I eat most of the time. I want to start sharing with you some of the things I eat and make..so today I will be sharing a breakfast recipe with you!! It is always hard to get my meals all together with everything we have going on in this house. Things change around here like the direction of the wind so I TRY to get as much done ahead of time as far as meal planning goes. The other day I made me some breakfast "cupcakes". Now, you may want to call them something else but the whole "cupcake" thing makes me feel like I am eating something somewhat like a cupcake so just let me have it that way!! So here is what I made...  





  • 4 eggs, 5 egg whites
  • 2 hand fulls of spinach
  • 5 pieces of nitrate free bacon
  • 1 tsp. coconut oil 
    Preheat oven to 375...Mix eggs together, let sit, cook bacon and spinach in separate pans.
    grease cupcake pan.
    Once the bacon and spinach are cooked mix together in a bowl. Spoon small amount of bacon/spinach mixture into each muffin cup. Pour egg mixture over bacon and spinach. 
    Cook for 15- 20 minutes. Cool and enjoy!!
     Now you could of course substitute the bacon and spinach with whatever else you would like and make the same way!! I made a dozen of these little buggers and took some to work with me as a meal!! I hope you enjoy!! I look forward to sharing more recipes with you on my FOODIE FRIDAY's!! Have a great weekend! 

    THE FINISHED PRODUCT!!