Girlfriends Fitness Center in Lamar

Transparency alert! The reason (and the way) I work out and plan my meals is different now than it was 10 years ago. That’s because like everyone else I’m getting older, and that means my goals/needs have shifted. Just as an example, in my younger days I only did cardio workouts, now I do at least 2 strength training workouts each week.... Here’s why I made this particular change: I’m 50 something, and as I head into my 60’s I want to build & keep the muscle mass on my body. I’m concerned about maintaining my muscle and keeping my bones strong. It’s all about OPTIMIZING my routine to get the best results possible and put me in a solid position for the future! Have you made any changes in your routine based on aging? Let me know! If you want to update your self-care to be healthy at every age, reply below for a free copy of my new eBook, ‘Healthy at Every Age.’

The future is literally the sun coming over the horizon every morning! Every day gives you a new opportunity to make your future bigger and brighter. What you choose to do today can have a huge impact on tomorrow. And these choices don’t have to be big or painful. This week I’m challenging you to identify and commit to taking THREE FUTURE-FOCUSED ACTIONS. These are things you can do 2 or 3 days a week that will propel you to greater success not just for TODAY but over the... long term. I’m not talking about huge, life-changing measures here. Rather, think in terms of small actions that pack a big punch! Let me show you what I mean. Stress is an unfortunate reality for most of us and is pretty much unavoidable these days. For me, some of the stress in my life is related to finding balance between my family and owning a business. And even though I can’t and don’t necessarily want to change the realities that cause me stress I know that how I choose to deal with it can make a huge difference in how I feel now AND how it affects me over the long term. Taking healthy steps to manage my stress will help to fill up my personal retirement bank in the future. So here’s my 3-Step Action Plan! (And you will build yours based on what YOU need in your own life.) FIRST, I’ve decided I’m going to add a short, leisurely walk to my schedule three times a week. Not a long walkI’m talking 30 minutes, max. And not fitness-focused walks, either! My plan is not to focus on fitness but instead just to BREATHE, clear my mind, and let go of any stress. SECOND, I’m going to make it a point for these walks to take place OUTSIDE. That’s because experts tell us that NATURE has tons of stress-reduction benefits. Studies show that spending time outdoors can reduce inflammation, improve mental well-being, and even help us to sleep better! Plus, being outside means I’m getting some natural vitamin D from the sun. This is great for us in small doses! Vitamin D can even boost our immune system, which definitely plays a role in how our body responds to stress. FINALLY, during my walk, I’m going to forego my usual podcasts, audiobooks and music. Instead, I’m going to listen to the sounds of nature! The sounds of wind blowing through the trees, birds chirping, or the crackling of leaves can help release tension. To repeat, here are my 3 actions for de-stressing: 1. Taking short, leisurely walks a few days a week. 2. Taking those walks outside. 3. While walking listen to the soothing sounds of nature. It sounds simplebecause it IS. But, these small walk breaks make all the difference and will pay off now and in the future! What 3 actions will YOU commit to today for a brighter tomorrow? What are 3 simple things you can integrate into your life to make it even better? See more

Carrots bright peppers radishes purple cabbage YUM! These anti-inflammatory veggies are SO GOOD FOR YOU because they contain antioxidants and other compounds that help 1) fight aging and 2) reduce your risk of chronic disease. What was the last colorful veggie that you ate!?

I have a healthier alternative to sliders, "Turkey Sliders with Sweet Potato "Buns"" With the Super Bowl coming up this weekend this would be a good dish to ad...d to the mix. Ingredients: *4 bacon strips, finely chopped *1 pound of ground turkey *1/2 cup panko bread crumbs *2 large eggs *1/2 cup grated Parmesan cheese *4 Tbsp. chopped fresh cilantro *1 teaspoon dried basil *1/2 teaspoon ground cumin *1 Tbsp. soy sauce *2 large sweet potatoes *shredded Colby-Monterey Jack cheese *honey Dijon mustard Directions: 1. In a large skillet, cook bacon over medium heat until crisp; drain on paper towels. Discard all but 2 Tbsp. drippings. Set skillet aside. Combine bacon with next 8 ingredients until well mixed; cover and refrigerate at least 30 minutes. 2. Preheat oven to 425 degrees. Cut sweet potatoes into 20 slices about 1/2 inch thick. Place slices on an ungreased baking sheet; bake until sweet potatoes are tender but not mushy, 30-35 minutes. Remove slices; cool on a wire rack. 3. Heat skillet with reserved drippings over medium-high heat. Shape turkey mixture into slider-sized patties. Cook sliders in batches, 3-4 minutes on each side, taking care not to crowd skillet. Add a pinch of shredded cheddar after flipping each slider the first time. 4. To serve, place each slider on a sweet potato slice; dab with honey Dijon mustard. Cover with a second sweet potato slice. Pierce with toothpick. Enjoy!

You KNOW IT Sleep can play a huge role in your results but when you’re busy or stressed, if you’re like most people, it’s one of the first things to go. How many hours of sleep did you get last night?!

JOIN MY 5-DAY STRONGER TO THE CORE CHALLENGE! You have a muscle group that helps you breathe stand tall walk hug your loved ones and yes, even look good in a swimsuit! But during our day-to-day lives, it often gets overlooked! ... NOT ANYMORE! We’re going all-in on your core in my brand-new 5-day Stronger to the Core Challenge! Private Message me to join my 5-day Stronger to the Core Challenge This challenge is focused on the easiest and best ways to strengthen your core muscles which stretch from your glutes to your shoulders. This is so important because these muscles play a BIG role in your results. Total body strength Balance Digestion Circulation Stress This challenge is FREE to members and will provide you with support, accountability, and above all, practical core-changing tips and assignments. Make sure you sign up today!

It’s officially core month around here and I want to share my ALL-TIME favorite core exercise. It’s SLIDER PLANK & KNEE-IN! ANYWAY here's why I love NAME OF EXERCISE so much.... List three reasons: 1. It’s EFFECTIVE. With this move not only are you improving the strength of your core, you are also strengthening your gluts, quads, and hamstrings. 2. It’s EFFECTIVE. With sliders you can move at a faster pace which brings up the intensity. So, not only is it a great core building exercise, it's also a great cardio workout. 3. It makes me feel STRONG like I’m doing something positive for my body. Start in a high plank. Engage your core and dig your feet into the gliders. Bend your knees and pull them to your chest, like a knee tuck. Pause, then return to plank. If you don't have sliders, try paper plates or Frisbees. If you have a smooth surface like wood floors, you could use a towel. If high plank is too difficult, stay in a low plank. You can also bring one leg in at a time. What’s YOUR favorite core exercise, and why? I want to know! Leave me a comment (or better yet, tag me on a photo of you in action!).

Sunset Workout tonight 6:00. Text, call or message for details.

Only a few more days to Register for the Little Black Dress Challenge. If you are needing to lose 8-20 pounds, or maybe you are just needing to get back to eating healthy, this challenge is for you! Register today. Message, call or text 417-529-3608.

Registration is still open! Join me for a healthy lifestyle change! Plus, lose up to 8-20 pounds! It starts Monday, October 5th.... Call, text or message me for details, questions and to register.

CLASS TONIGHT AT 6:00! During our stretching and yoga time we will turn our mats to take in the sunset and this will be our view as we end our group class. Message, text or call if you need directions. I can’t wait to see you tonight!

CLASSES STARTING THIS WEEK! MONDAY & THURSDAY 6:00 PM I am missing our group workouts! So, beginning this week I am starting group class again.... I will be doing mixture of cardio and strength at the beginning of class and end with stretching and yoga at the end of class. We are supposed to have a beautiful week this week. In order to enjoy the weather, and be able to social distance ourselves, classes will be at my home outside on the yard. You will need to bring a yoga mat or towel and water to drink. If you need directions, message, text or call me. If you don't need directions, just show up and get your sweat on!