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Fitness Walking Workout

Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!

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* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.

  • walking lunges (20 total)
  • Squat (15-20)
  • Leap jumps (12-15)
  • Plank (hold 30 seconds)
  • Inch worm (10-12 times)

Repeat 2-3 cycles so your walk is between 30-45 minutes

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How to be Mentally Strong

I teach clients, and my kids, how important it is to be mentally strong. People often focus on being physically strong but life isn’t whole without the mental strength.

Everyone faces challenges — from bad days, to devastating life-changing events, sickness, financial stress, relationship issues … Life can be tough and we need to be mentally strong to deal with these events; to learn, grow and come out of the situation stronger than before!

Just as we train our muscles, we need to train our brain — our mind-set, our thoughts, our techniques and ways to excel through the difficult days.

“Mental strength is that quiet confidence that you will cope with whatever befalls and that you will overcome any obstacle however challenging it may first appear, because you have done so over and over again in training or in life’s experience.” ~ Peter Bakersville

It’s easy … but it’s not easy.

Once you find a few ways to cope and face challenges then it becomes a way of life and easier to find strength .. and happiness.

Here are a few ideas that I do when I’m struggling …

  • Read personal development books to grow and become more confident
  • Lace up my tennis shoes, go for a walk and listen to a podcast
  • Search the internet for something funny or motivating
  • Look for the good in any situation and make a list the positive
  • Pray (or mediate … whatever brings you peace)
  • Blast music that makes me happy and energetic
  • Do something nice for someone else

Here are things I do daily to get my mind in a healthy state …

  • Drink water as soon as I wake-up (I make myself drink a huge glass before I can have coffee!) and throughout the day
  • Exercise 30-minutes, 5 days per week
  • Read, watch a video or listen to podcast for personal development — either business, life, faith, fitness or motivational
  • TRY to eat healthy 80% of the time; limit sugar and junk food
  • Get 7-8 hours of sleep

Some of my favorite books and podcast:
- Anything Joel Osteen (faith/life — books & podcast)
- Amy Porterfield (business — podcast)
- The Chalene Show (business/fitness/life — podcast)
- Team Beachbody (business/fitness — podcast)
- Any video or books from Brian Tracy, Zig Ziglar, Oprah Winfrey, Tony Robbins

What are your ways to cope and live a mentally strong life? Share in the comments and give us more ideas …

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MOM Makeover with Missy Kent

>>>> Health, Happiness & Home Organization.

Do you want (need) to get more organized … have more energy … get more ME time … feel more happiness, fulfillment … MORE purpose in your life? Our 30 Day MOM Makeover group is what you need. Join us!

I’ve been through many stages of motherhood. I have a 19 year old daughter in college and a 15 year old boy in high school.

I’ve been there ….

Feeling clueless — being excited about becoming a mom — wearing the dirty shirt after burping the baby and hoping it doesn’t smell (HA!) — feeling exhausted all day — feeling like I can’t do anything right — carpooling everyone everywhere — trying to keep the family organized — feeling completely unorganized — wanting to be happy but feeling lost — beaming with joy and pride from graduations and kid accomplishments — feeling sad and lost when my daughter left for college — struggling with aging, sick parents while still having to take care of my kids and husband — feeling happy to be a mom while also wanting more for myself …

—- We feel so many emotions being a mom and, at the end of the day, we know it’s one of the greatest gifts we’ve been given. However, being a mom doesn’t mean that you can’t think about yourself and put yourself first. I believe that when we take care of ourselves, and sometimes that means putting our needs first, then we will be our BEST self and that’s who we give our family … and don’t we always want the best for them?

I’m using my 20+ years of experience and focusing on these key areas of life >>> Health, Happiness and Home organization

Our private, online group of MOMS will help one another get motivated, stay accountable and encourage our BEST life! We begin Monday, January 18th.

We will share ….

– Effective ways to get (and stay) organized.
– Priorities … learning how (and why) to say no and feel good about it!
– Simple solutions to improve your energy and live healthier.
– Easy recipes, healthy foods and meal guides.
– How to find YOUR happiness, YOUR purpose and create a plan to be YOUR best!

I will Coach 20 moms who commit to the following:

  • Daily check-in with our FB group to help yourself and others stay encouraged
  • Exercise 3-4 days per week, at least 10-minutes per workout – I’ll provide simple workout videos in the private group that can be done at home, your office or gym or you can do whatever workout you are currently doing
  • Weekly improvement – you’ll have a small list to give you ideas
  • Replace one meal or junk food (evening snack) with Shakeology
  • Dedicate 5-10 minutes per day to our MOM journal; more details will be given once we begin the group … but it’ll be FUN and simple :)!!

To live better, you have to be better and often that means knowing better. Better solutions, better resources, better ways to accomplish goals, better connections with other moms. When you know better, you do better. Let’s be better together!

There is an investment to become a member of our MOM Makeover group. My coaching is free (normally $60 per hour). You purchase Shakeology at my online store and this will replace either a meal or junk food, therefore you won’t be spending any additional money … you buy less at the grocery store.

Email me, missy@workoutwithmissy.com to join. Please write MOM-maker in the subject line. I’ll respond within 24-hours. Thank you! Missy

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Love your IMPERFECT body

I’ve learned this concept during my lifetime …  to love your imperfect body.

As a female, living with a massive scar down my chest, I’ve learned to appreciate my body and not focus on my imperfect body.

Imagine being a teenage girl and living with a huge, red scar down your chest. That was me! Yes, it would sometimes dictate what I wore and how I felt but I learned to appreciate it … and the meaning behind my perfect, imperfect body.

I was born with VSD, Ventricular Septal Defect. What that means, I was born with a hole in my heart which causes the heart to pump harder to deliver enough oxygen to the body. Sometimes the hole closes on it’s own but mine did not. My doctors decided I needed to undergo Open Heart Surgery when I was 8 years oldMissy Kent Chest Scar.

My scar looks a thousand times better now than it did when I was younger. It was red and large when I was a teenager. I guess it was during that time when I realized my life and good health were more important than an ugly scar. Although … I didn’t see it as ugly, maybe other people did. I saw it as a new life, a healthy life, an opportunity to live a better life … it represented endless possibilities. It’s also why I value my good health and move my body, fuel my body and work to inspire others to do the same. It’s an amazing gift that you don’t completely realize until you don’t have it — good health is better than wealth!

Now as an adult … as a mom … as a 40+ year old women … I have many more imperfect areas on my body.

::: I have stretch marks and a dark vein on the back of my leg which might look bad to some people. To me, they represent a healthy baby boy who added 40 lbs to my body. Thank god for those stretch marks and dark vein.

::: I have a new scar on the front of my body, which changed the look of my abs. Thank god for that scar because we had an emergency C-section for my daughters safe delivery. She was breech and the umbilical cord was wrapped around her neck which we did not know!

I could go on and on. We all have parts about our body that bother us, that might look different, that might affect our confidence. My goal is to challenge you to see yourself and your body with more confidence, more appreciation and with more love. Treat your body like the amazing gift it is.

- Exercise so it (your body) has more balance, more strength, more health to live your best.
- Eat well so it (your body) can look it’s best, feel it’s best, have more energy and fight disease.

There is no perfect body, no perfect health, no perfect life … just perfect imperfection that makes you YOU. Respect and love yourself, your body and your life! “Take care of your body. It’s the only place you have to live.” ~Jim Rohn

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80/20 Approach

You do not need to eat healthy 100% of the time. Try to live by an 80/20 approach.
Eat healthy 80% of the time and leave 20% for foods that you just can’t live without (mine happen to be Doritos and French Fries!).

A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.

Week 1: 50/50%

  • use a journal to keep track of what you eat so you can understand the areas you need to improve

Week 2: 60/40%

  • Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
    • options might include: replace one soda with a glass of water – eat 2 cookies instead of 5 – replace your evening snack with a cup of decaf tea – replace an unhealthy side with veggies on your dinner plate

Week 3: 70/30%

  • You’re getting closer to the goal. What else do you need to remove or replace? Pick another item.
    • options (including week 2): begin the day with a healthier breakfast that includes more protein and less sugar – use smaller plates for meals to reduce your portion size – eliminate one day that you eat out with a home lunch or dinner

Week 4: 80/20%

  • Congratulations! You did it ….. or you’re getting better! Continue on this path until you reach the 80/20 lifestyle! (you can do it!)

Remember, you won’t always be perfect. There is no perfection to eating healthy all the time (at least not for most of us!). Try your best and it will become a habit and you will like the improvements you feel … and see. Some days will be a 50/50 but just recharge the next day and get back on track.

There are several apps and web sites that allow you to track your food and provide nutritional information. If you have any questions about those apps/sites, just email me or message me on Facebook.

live healthy & be YOUR best,
Missy


About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals.


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