Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

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