Take Time 4 U

Here are 10 reasons why at home workout programs are for you. 1. Break the fitness plateau 2. Workouts you can do anywhere, anytime 3. Eat more, workout less 4. Feel good inside and out 5. Lose the weight we gain in our forties 6. Amazing pre-workout to kickstart your day and workout 7. Falling in love with the process 8. A plan, a lifestyle, not a quick fix 9. Get abs in your forties 10. Get more time back in your day Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

For the first time in a long time I took a day off. Not to catch up on things, or clean the house, or do a bunch of errands but to just do nothing. I take my time in the morning, do what makes me happy and that is it. It is so important to just take a day off. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Well here we are, in 2021, and the marketing trend is still gearing towards everything virtual. In person events are up in the air and when you rely on them as a business it can be frustrating to say the least especially when online events and other marketing initiatives can be quite expensive. Well there are 5 affordable ways you can still be successful and generate quality leads without leaving your bank account empty. 1. Consistent Content 2. Email 3. Lead Magnets 4. Ads 5. Collaboration Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Losing a loved one hard, losing a parent is hard, losing both of your parents in less than 8 months is devastating. This is my second podcast about grief and loss. It is always going to be a journey, good days and bad, but know you are not alone. Book recommendations for Grief and Loss. Please be Patient I'm Grieving by - Gary Roe It's ok not to be ok - Megan Devine Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Break the Fitness Plateau Working out is great but if you aren't switching things up, if you are not trying new things, if you are not doing a variety of workouts, you could hit the fitness plateau. This is what happened to me 5 years ago. I was not seeing any changes physically in my body. I would work out more or do the same things all the time and gain weight. I was stuck and needed to try something new. Now, I am doing a different workout every day. I love the variety, I love using all the equipment, I love doing it all in the comfort of my own home. Remember change doesn't happen if you don't change. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This was the #1 podcast of 2020 so I thought I would share it again. This is an important question. Do you know what you are passionate about? Do you follow your dreams? Are you doing something you love? Let's dive into this together. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Tough Love is Hard to Hear - but sometimes we need to hear it 1. You have a choice 2. You can't out workout a bad diet 3. If it's important to you, you will make the time 4. We all struggle Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Despite their name, there isn’t much to love about love handles. So many of us try to target this specific area with endless side crunches and other abdominal moves that target the obliques, muscles that run down the sides of the torso. I was one of them. In order to get rid of love handles for good, you’re going to need to make dietary, exercise, and lifestyle changes. 5 ways 1. Cut the sugar Healthy eating is key when you’re trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet. Added sugar is found in foods and beverages like cookies, candies, sports drinks, and sodas. The term does not apply to the natural sugar found in healthy foods like whole fruit. 2. Focus on Healthy Fats Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day. 3. Lift Weights Engaging in any kind of physical activity can help you lose your love handles, but adding weight training to your routine may be especially beneficial. The terms weight training, strength training and resistance training are generally interchangeable. They all mean contracting your muscles against some form of resistance to build your strength. While aerobic training typically burns more calories during a workout, resistance training helps the body build lean muscle and burn more calories at rest. Combining resistance training with aerobic exercise has been shown to be very effective for burning off belly fat. 4. Add in whole-body moves Focusing on working out the part of your body that bothers you the most may be tempting, but exercising the whole body may be a more effective way to slim down love handles. Incorporate whole-body moves into your workout and add in aerobic exercises that work a large number of muscles at once. 5. Try a HIIT workout High-intensity interval training (HIIT) might be one of the most effective workouts for losing body fat. HIIT workouts involve short bursts of intense aerobic exercise, each followed by a recovery period. These workouts are quick and effective, and numerous studies have shown that they can help you lose body fat. Join my Learn to Lose Your Love Handles Challenge https://www.facebook.com/groups/206621206408006 Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Did you know that you’re very special? There is no other person in this world like you. Practicing self-love can be challenging for many of us, especially in times when we face serious challenges. It’s not about being self-absorbed, it’s about getting in touch with ourselves, our well-being and our overall happiness. We practice self-love so we can push through our limiting beliefs. So do yourself a favor, take a deep breath, give yourself a little hug and start practicing the following: Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile. Fill your body with food and drink that nourishes it and makes it thrive. Surround yourself with people who love and encourage you. Let them remind you just how amazing you are. Stop the comparison game. There is no one on this planet like you, so you cannot fairly compare yourself to someone else. The only person you should compare yourself to is you. Step outside of your comfort zone and try something new. It’s incredible the feeling we get when we realize we have achieved something we didn’t know or think we could do before. Join my Learn to Lose Your Love Handles Challenge https://www.facebook.com/groups/206621206408006 Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Celebrate your wins - No matter how small your “win,” giving yourself a pat on the back can help reinforce your commitment to your New Year goals. “Wins are so deeply emotional,” Feldman says. Rewarding yourself with a new workout outfit or a pair of headphones, for example, can motivate you to keep working toward your big goal. Experiences (like sleeping in an extra hour or watching a favorite movie) are also good rewards that don’t impact your budget. “It’s so important to allow ourselves to be proud and feel accomplished each small win we have,” Houseman says. “Life can be overwhelming, so we can incorporate small changes that still make a big impact.” 1. It makes you feel happy. Pausing to celebrate a small victory — for instance, clearing 20 emails from your inbox, even when there are 200 still to go — reminds you that you’re making progress, and progress feels good. You don’t have to wait for “someday” when you — hopefully — achieve your goal(s) to be happy. Celebrate the small victories along the way and be happy now. 2. It gives you motivation to keep going. At any given moment, I can look around my life — as a father, business owner, coach, or speaker — and identify plenty of areas where I feel like I’m falling short. (Let’s face it, we’re never where we feel like we should be.) If I allowed myself to dwell on all of my shortcomings — or how far I still have to go — I might just give up. This isn’t worth it… I’m not getting anywhere… What’s the use? (Ever feel that?) When you give your attention to — and celebrate — the little victories, though, you’re essentially reminding yourself that “I am successful… I’m on the right path…” That lifts your spirits and gives you the boost you need to keep going. I’ve witnessed this while watching my 3-year-old build a tower with Legos. He doesn’t just wait until the tower is finished to say “yay!” I see a rather indescribable sense of accomplishment every time two blocks click together… and he keeps building. 3. It builds your confidence. If you allow your attention to be consumed with obstacle after obstacle that you encounter, it’s very easy to feel defeated and powerless. When you celebrate the little victories, though, you make another deposit in your “confidence bank” that says “I can do this! Celebrate every little victory you can so your confidence bank has the “funds” needed to meet the challenges of the day. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: [email protected] Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app