Monday Motivation: Getting Back on track

Updated: Dec 29, 2020


Monday after Christmas weekend, hopefully everyone incorporated some healthy foods during holiday festivities and if not no problem. Too often a couple of unhealthy eating days will make you throw in the towel and put your health&fitness goals off until the New Year. That pattern must change now so Let’s get back on track. Even If you had an unhealthy breakfast we want you to commit to a healthier lunch, dinner, and a workout. This week we focus on cardio to burn those calories,



Benefits of Cardio


One of the main reasons why people adopt a cardio exercising routine is because it can help you lose weight. Cardio is a great exercise for those looking to slim down because it helps you burn fat and lose calories. While diet is more instrumental in weight loss, you will want to work cardio into your routine to further advance your goal to shed a few pounds. This is because cardio can burn hundreds of calories in a session.

Cardio also strengthens the heart and boosts energy. Reduces the risk of diseases like diabetes , heart disease

Endorphins are released during cardio so it’s a great way to relieve stress and improve mental health issues like depression, anxiety, or stress.



4 Simple Cardio Exercises for Beginners

  1. Jump Rope

  2. Squat Jumps

  3. Jumping Jacks

  4. Burpees


Note: perform these exercises for 12-15 reps each

Then repeat 5 sets aka cycles


3 Simple Tips For Weight loss


  1. Most people will skip eating in attempts to lose weight this is a form of the yo-yo diet method. Eating is extremely important when trying to reduce weight. Avoid skipping meals especially breakfast which is one of the worse thing you can do. Have a protein packed breakfast high in fiber to boost your metabolism. example: eggs, fruits, oatmeal

  2. Portion Control / Camouflage your portions sometimes it isnt how much you eat that makes you full it’s how much you “think“ you’ve eaten. slice the meat thin and put it on the plate.

  3. Stuff your food / If you fill the center with wholesome ingredients youll be eating as much food but reducing caloric intake. So you may want the burger go ahead cut out the center stuff it with vegetables. Try lean Turkey burger or beyond burgers. hold the bread wrap it in lettuce instead. (tips directly from ebook Below)



If you would like more tips for Simple Ways to Lose weight without yo-yo diets. Take advantage of the Empress Waist bundle deal which includes a complimentary (free) virtual fitness training session with a Certified Fitness Trainer (normally 150.00) per session and the Ebook 50 Simple Ways to Lose Belly Fat normally 19.98 in effort to get you back on track the price is now 60% off ! No code needed This ebook bundle deal is also great for beginners.


Here's what you'll discover in Lose The Belly Fat guide:


-50 methods, techniques and ways to lose belly fat.


-What is belly fat according to scientific studies? And why is it harmful to your health?


-10 reasons why you should lose the belly fat and the benefits of losing weight.


-Healthy eating tips to lose weight and feel full of energy.


-Exercise tips to help you flatten that stomach.


-One simple tip to help you to never give up on your goal to lose weight and that belly fat.


-Eating in portions and how it can help you drastically lose weight at the same time not having to starve.


-How you can still eat great tasting foods and still lose weight.


...and much, much more!



Remember that perfection is not your friend, be kind to yourself, Feed your body, exercise your body it’s all apart of self care. Do not yo-yo diet think of it as adapting a new lifestyle an enhancement so to speak. Do not compare your body with other people Remember it’s about being healthy and having the body you desire to Embrace your inner Empress .

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