Sunday, February 8, 2015

Set Goals. Crush Them.

If you want to get from Point A to Point B, you have to have a vision. For many, their vision is vague or not specific enough (lose 40 lbs, run a 5k). They start their journey to Point B and then get discouraged and go back to Point A. It's easy to do, it happens everyday, don't get down on yourself--- keep moving forward with these tips.
 
To execute your vision, you need to set short-term MEASURABLE goals for yourself, we'll call these milestones. Unfortunately, whatever what your vision is for your body/fitness level/nutrition, it doesn’t happen overnight. It takes hard work, determination, and straight up goal crushing.
It’s important to set these short-term measurable goals so you hit the milestones along your journey to Point B (whatever your Point B is). Hitting these milestones is a huge motivator and gives you that extra kick to keep going to crush the next one. Short-term goals are generally for 4-6 weeks and hitting these will be your progress toward your long term goal (6 months or more).

My example of losing 40lbs is not specific enough. As a matter of fact, it’s quite overwhelming. Where do you start, how do you reach this goal?! You have to take this long term vision of where you want to be and break it down into smaller pieces. Let’s try losing 5 pounds a month over an 8 month period. Now that is realistic, specific, and measurable. Before you know it--- 8 months has passed and you’ve reached your goal.

Tips for breaking your long-term goal down into “short-term” milestones:
1.      Break down your goal into measurable milestones (lose 5 lbs per month, only one cheat meal per week, 5 pushups by end of month 1, 10 pushups by end of month 2, 1 mile by end of month 1, 2 miles by end of month 2, etc…)

2.      WRITE THEM DOWN (and post them where you will see them every day)

3.       Make a vision board (yes, take those dreams and visions, get creative, and post them on a board that you will look at each day)

4.      Schedule time each day to work toward your goals (just as you would schedule any business or family appointment. This appointment is one you don’t want to miss).

5.       Set your timeframe for meeting your long-term goal (by 6/1/15, by our wedding date, by New Year’s Eve, etc…)

6. Most importantly, BE SPECIFIC! -->> Be specific in your plan of what you will do to meet each milestone.

Map out your journey from Point A to Point B using this simple printable goal planner:


 
CLICK HERE FOR PRINTABLE GOAL PLANNER

Monday, January 26, 2015

Don't Run on Empty

Many people know that I’ve been a runner most of my life. I started running cross country at a young age and ran through college. As an adult I still run on a regular basis including 5 & 10k’s and half marathons. I love this time of year in Kentucky as people begin training for the Triple Crown.

I know a lot of others who love to hit the pavement as their way to reduce stress and drop pounds. I also get a lot of new runners asking for training tips for building up their endurance and running performance.

Fueling your body is key. Now that I drink Shakeology on a daily basis, it’s very clear how much it’s not only helped my nutrition, but it’s also helped my endurance and athletic performance. Last year I ran a 5k breaking my own personal record from over 10 years ago. It’s literally my secret weapon. It helps sustain your energy levels and keeps you from hitting the invisible “wall”.  It also provides immediate nutrition to replace the calories that are burned and provides sustained nourishment to help muscle recovery. 
 
Shakeology has about 18 grams of protein and vital complex carbs in every serving. It’s also packed with all natural nutrition from some of the most nutrient-dense foods on earth loaded with amino acids, vitamins, minerals and more than 20 different antioxidants, enzymes and phytonutrients.

These are not typical things that I would take in on a daily basis before I started drinking it. I’m a picky eater so the $40 in nutrition that is in one glass I probably didn’t get in a week's worth of meals. There are some key ingredients that are worth noting.
 
Energy Boosting Ingredients:
  • Chia meal (seed): Gives an energy & endurance boost with omega-3 and -6 fats, protein, fiber, and essential trace minerals.
  • Maca Powder (root): Helps increase stamina and energy levels.
  • Holy Basil Powder (leaf): Promoter of energy and athletic performance.
  • Kamut Grass: Promotes high energy with protein, vitamins, and complex carbohydrates.

Including Shakeology in your training will help enhance your overall stamina and endurance to tackle those long runs. Set some new records for yourself in 2015!
 
Shakeology is available in bulk packages that last 30 days, as well as single serve packaging with 24 packets.  It comes in a variety of flavors (chocolate, vanilla, strawberry, and greenberry). There are also vegan options.

Monday, January 19, 2015

Afford Shakeology Without Increasing your Monthly Budget

It's no secret that this little shake is what helped me clean up my eating habits. I will say the first time I had it, I wasn't sure if I was going to like it. I drank whey protein, I bought vitamins and supplements from GNC, and didn't think this shake would be any different. I was also hesitant about the cost to drink it on a daily basis.

After looking into the ingredients I realized that this was NOT your average protein shake. This was much more and full of stuff that I wouldn't even normally eat on a daily basis (I admit, I am a picky eater)! I decided to buy my first bag of chocolate and give it a try. From that point on I was hooked. I drank it while doing the P90X3 program and immediately could tell it was enhancing my results, my weight loss, and giving me more energy.

We decided to sit down and look at our budget and how we could fit it in. At that point, it was easy to see that we could afford Shakeology without increasing our budget with just a few tweaks in our spending habits. At the time we were carpooling to work everyday. We would pull into Starbucks at least twice a week and get two grande white mochas and a bagel with cream cheese (I know, horrible!). It was $12 a stop. $12!!!

Right then and there, we committed to cutting our Starbucks habit. (PSA- If you have any bad food habits to cut, this is the perfect substitute).

The best thing about Shakeology is that it is a meal REPLACEMENT. You swap the cost of one meal with it. It also has all of the nutrition you need in a day plus powerful all natural superfoods that you normally don't even eat (and NO artificial flavors).

We also no longer buy:
-Vitamins
-Supplements
-SODAS
-Sweets of any kind (cookies, cupcakes, donuts, etc...)

We stopped eating out as much and focused on planning meals for the week that would make enough to have leftovers for lunches at work. You would be surprised of how much LESS you waste when you plan your meals out for the week, including lunches.

The cost breaks down to about $4/day, and even less if you decide to coach and get the 25% discount. At $130/month, it seems high, but when have you EVER bought 30 healthy meals all at one time?

Why I Swear by this Drink:
1.) It curbs your sweet tooth & reduces cravings. The shake alone is like a desert.
2.) It seriously enhances your weight loss (even if you're not doing a workout program).
3.) If you are doing a work out program, watch out, your results will amaze you.
4.) I've talked with users who lost weight and were able to go off of medications for various health issues (cholesterol, diabetes, etc...). Shakeology helps keep your blood sugar steady.
5.) I'm a picky eater and never would take in all of these foods in a days time.
6.) My whole family benefits as it keeps us all on track (even the kids like it).
7.) It's made with all natural ingredients and has no artificial sweeteners.

Ready to Try It for Yourself? It has a full money back guarantee, even if you drink the whole bag!


How does it Compare:


Thursday, November 20, 2014

What is Insanity Max: 30?

Tuesday, June 24, 2014

About Us...

Instagram

Hi Fit Friends! Let me tell you a little about LaDuke Fitness and who we are. We are a husband and wife team who decided to start working together to lead a healthier lifestyle. We are here to share what's worked for us and our family. The goal of this site is to provide you with information and support to help you succeed in your fitness journey.

We also provide online fitness focus groups for motivation and support as you tackle workout programs + healthy eating from home. Being busy parent's is NOT easy. Our biggest struggle has always been having enough time in the day. These groups are formed with people just like you on the same fitness journey!

Check out our site and create a free account for access to online support, recipes, workouts and more. There are a ton of ways to reach us via email, facebook, and instagram. Don't be a stranger, we are here to help you succeed!

Feel free to contact us anytime with questions you may have or if you have suggestions or requests for our blog!

Strawberry Spinach Salad (YUM!)


Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. apple cider vinegar
¾ tsp. dry mustard
½ tsp. poppy seeds
2 cups fresh baby spinach
¾ cup sliced strawberries
1 green onion, finely chopped
¼ tsp. ground black pepper
1 Tbsp. crumbled feta cheese
2 tsp. sliced raw almonds

Preparation:
1. Combine oil, vinegar, mustard, and poppy seeds in a small bowl; whisk to blend. Set aside.
2. Combine spinach, strawberries, and green onion in a large serving bowl; mix well.
3. Drizzle salad with dressing. Season with pepper; toss gently to blend.
4. Top with cheese and almonds.

Nutritional Information (per serving):
Calories: 204
Fat: 15 g
Saturated Fat: 3 g
Cholesterol: 8 mg
Sodium: 157 mg
Carbohydrate: 15 g
Fiber: 5 g
Sugar: 8 g
Protein: 6 g




P90X/P90X2 Portions (per serving)
½ fruit
1 vegetable
1 fat


Body Beast Portions (per serving)
1 fruit
2 vegetables
2 fats



Friday, June 20, 2014

Pick the program that's right for YOU!

This guide is a snapshot of each program.

Not sure what you are looking for? Read through the descriptions below and feel free to contact me with any questions you may have!

Program      Trainer                                         Description



Program      Trainer                                         Description