Team Inspire and Fit Dynasty

successful women

Hey ladies! Wow, summer is almost here and I cannot even begin to explain the amazing things that have been happening for StarrFit! My online and in person business is booming…and it all started in November….by making a commitment to a team, taking a chance, and joining Team INSPIRE and Fit Dynasty!

What is Team Inspire and Fit Dynasty? Honestly, the best way to explain it is a team of truly passionate and inspiring women, all wanting to make a difference in the lives of other women!

Team INSPIRE and Fit Dynasty is a team of fitness minded women, some fitness professionals, nutritionists, and some who stay at home moms, teachers, nurses…but all of us are passionate about helping people and fitness!

Together we work to help as many people as we can get fit and healthy, no matter their situations.

I joined team Inspire when I decided become a BeachBody (makers of P90X and Insanity) coach as an extension of my fitness business and boot camps…I had no idea it would change my life, my business, everything!

My coaches, our team, we are focusing our own individual WHYs and our own brands. Who we are, why we are, what we are…and we use beachbody as an extension of our own personal brands.

So, while my main focus is StarrFit training, my online boot camps, and my own brand….now I am also able to offer the awesome workouts (I LOVE Max 30 and Piyo) to my clients. When my clients can’t meet with me in the gym, I can offer them a program to do at home, and I generate 25% commission from the sale of the workout plan, and I will still have her back daily for accounbility, support, questions, and tips!

Some of my team members start as beachbody coaches, then my team and I help them get credited in personal training, nutrition, etc. if they wish! We are building our own brands, services, and incomes.

We are learning social media and digital strategies to brand, market, and reach people without being spammy or salesy!! I am not a sales women, I am a passionate personal trainer and BB coach…people find me when they need help, I don’t have to reach out to them.

So, if you are a personal trainer with a brand, or even just a fitness passionate women looking to get into the industry, be a part of something bigger, then join Team Inspire and Fit Dynastywith us!

team-fit-dynasty

Why women should weight train and HIIT it!

weight-train-hiit
before weights, no booty….after weights, booty and more toned!

Ladies, if you are running, doing hot yoga, or even doing body weight training and not getting the results you want….it is time to add 2 things to your routine!
Weights and HIIT!

Here is why:

Why Women Should Weight Train:

Want to look lean, toned, and fit? LIFT ladies LIFT! Weight training will not make you bulky, I promise! I have been doing it for 2 years, the only thing that got “big” on me…my booty! Um hello, not a bad thing (I had no butt)!

Not only will weight training give you the toned look you want, help you grow curves in all the right spots, but it will also…make you stronger, have more energy, and build your bone strength up, blast up your body’s fat burning ability….need I go on? Because I can! These are only some of the many benefits of weight training!

Do I have to spend hours in the gym every day? NO! For most women, for most goals, 2 days of strength training in combination with some form of cardio (HIIT it), yoga, etc. is perfect!

What is HIIT?

HIIT is high intensity interval training. Basically, you go all out for 30 seconds, then rest/recover for 30 seconds. This can be done with sprints, running, body weight moves, etc. HIIT is cardio, but better than running! More bang for your buck. It increases your metabolism, and keeps you burning fat long after you have finished your workout. It can also be done anywhere, in many different styles…in less time than most steady state cardio. So, if you only have limited time, go for HIIT! If I had to pick between running an hour or doing a 25 minute HIIT workout for the same, if not better, calorie burn….I will take HIIT!

Personally ladies, after adding in weight training and HIIT workouts to my routine, I have gained more muscle, lost more fat, and felt better than ever! Why not give it a try?

Need help? Check out my 4 weeks to StarrFit plan for the perfect weights/HIIT routine!

What workout will get you the best results?

A question I get over and over again, is also a question I use to ask myself constantly! After years of training, researching, getting certified, and now helping other ladies get StarrFit, I have come to realize that there really is one way to train that can work for everyone, and gets RESULTS!

First, of course, the best workout is one that you are going to stick to, so it has to be something you actually like. You have to look forward to your sweat sessions, not dread them (lol I can say I dread running!). It is a workout that you can do for not only a week, a month, but for the long run if you want to get results and make them last!

Now, if you are trying to get real results there are a few considerations to finding a workout program that works for you and gets results! A workout program, that is safe and gets results, should have the following things:

  1. Strength and endurance training! This is so important, you must build strength for everyday actives, like carrying kids, grocery’s, big purses…and you need to build lean muscle in order to boost your metabolism!
  2. Aerobic conditioning, AKA cardio! Now, I am not talking running, but you gotta do something that gets your heart pumping and your body sweating. This is important for your heart and lung health, helps blast fat, and give you the endurance to keep up with your crazy kiddos, pups, or even so you can dance the night away without getting winded!
  3. Be flexible…and I don’t mean in your schedule! Flexibility is important for many reasons, to maintain joint health and range of motion, to help decrease muscle soreness, injury, and so you can reach that top shelf at the shoe warehouse!

So, I don’t care if you like weight training, Zumba, or just getting out and playing in the outdoors, you can fit all these things into your favorite workout. Or combine your favorite workout with a quick circuit that hits all of these areas! That is why my StarrFit 6 Week Online Boot Camp was created, so you can hit all of these components, in minimal time, so it leaves you room to shake it in a Zumba class, ride your bike, or even go hiking!

Instead of trying to copy what your BF, boyfriend, or some Insta trainer does, find the right workout for your body and your life! Something you love, you can stick with, and hopefully something that is FUN!

Are you ready to get into shape? Want to get results, learn how to workout at home, on the go, anywhere? Take time and excuses out of it, add in SUPPORT, and motivation…join my next 6 week Online Boot Camp! You get all these components, a quick, fun workout, and daily support to help you each your goals!

BEST QUINOA SALAD

Going to a party, cookout, or just prep cooking?

This is literally the best recipe EVER! So good as a side dish, snack, etc. I am getting ready to make it for the healthy cook out we are having!

Ingredients

For the salad:

  • 1 1/2 cups quinoa
  • 1 tablespoon extra virgin olive oil
  • 1 cup fresh corn kernels (from 2 ears)
  • 1 cup diced (1/2 inch) cherry tomatoes
  • 1/2 cup thin-sliced (1/4 inch) scallions (white and green parts)

For the dressing:

  • 2 teaspoons ground cumin
  • 4 tablespoons extra virgin olive oil
  • 1/2 cup fresh lime juice, plus more to taste
  • 1 tablespoon finely chopped seeded jalapeno pepper, plus more to taste
  • 1 garlic clove, grated
  • 1 teaspoon coarse salt

For the garnish:

  • 1 ripe avocado, halved, pitted, peeled and diced (1/2 inch)
  • 1/2 cup finely chopped fresh cilantro

Method

  1. Rinse the quinoa in a fine-mesh strainer under cold water for at least 45 seconds. Shake the strainer to remove as much water as possible.
  2. Heat the oil in a large skillet. Add the rinsed quinoa and cook, stirring, over medium heat until it is light golden brown, about 10 minutes. Add 2 cups water to the quinoa, and bring to a boil. Cook, covered, over medium-low heat until the water is absorbed and the quinoa is translucent, 18 to 20 minutes.
  3. Let stand, uncovered, until cool, about 10 minutes.
  4. Meanwhile, make the dressing: sprinkle the cumin in a small skillet and toast over medium heat, stirring, about 3 minutes. Remove from heat. When the skillet is cool to the touch, add the oil, lime juice, jalapeno, garlic and salt. Transfer to a large bowl, and whisk to blend.
  5. Add the cooled quinoa, corn, tomatoes and scallions to the dressing, and toss to blend.
  6. Spoon the salad onto a large platter, and garnish with the avocado and cilantro.

eat-healthy-be-happy

A Personal Trainer’s Review of Shakeology

Shakeology

Read below to hear my real opinion of Shakeology – a meal replacement shake made by BeachBody, the makers of P90X and Insanity.

Since I turned my life around and gotten healthy, I have tried every protein shake in the book. I used them to replace “milkshakes”, post workout meals, and snacks. Aside from that, I believe in  whole food nutrition. Now, I have never been against shakes, but I never really thought much about the ones I was using. Whatever was popular, on sale at GNC, etc.

Now, since I have been a personal trainer, someone people come to on advice on these supplements, and I started to look for the best possible brand to reccomend to my cleints. I found Shakeology.

Now it has been a few months since I partnered with Beach Body to offer these shakes to my cleints! Like I mentioned, I have tried lots and lots of protein and meal replacement shakes. I have tried all the fades, all the new ones, etc. but there has not been a shake I have felt so good on until Shakeology. My energy is up, cravings are down, and I didn’t get sick one time, last year I had the flu, mono, you name it! I am full longer in the morning (I am always hungry) and I’ve been feeling stronger than ever before. My system is more regular and overall I just feel better. I always cook and eat healthy, but it is hard to get everything you need from food, especially if you are like me and eat the same foods over and over. I don’t think I was getting all the nutrients I need from whole foods, but now I really feel the change. I am healthier, stronger, and more energized than ever!

Now, I have not posted much about Shakeology. I wanted to be sure I was behind this product 100% first, and I am all in. I have not only experienced it, but I have had clients who got on it when I started, they have had all the same experiences plus, one client had has had her skin issues clear up, one has come off BP meds, and everyone else also experienced the same effects I did!

Now, I won’t claim that these will make you “lose weight fast” and be the end all solution to your weight or health issues, nothing will do that but healthy eating and workouts, but they are definitely good for you. Don’t worry, I won’t message your inbox asking you to purchase this product from me. This post is just to let my friends, family, and clients know that I stand behind these meal replacements 100% and I if you wanted to try them, I would love to bring you on as a client via a Shakeology bag purchase.

Beacuse I know it takes more than just shakes, if you purchase Shakeology through my site, you can join my healthy eating group, and/or I will give you a workout plan for the home or gym, and on going support.

These meal replacement shakes are perfect for a few situations.

1. If you’re a busy working lady like myself, there are many occasions where you are not able or don’t want to cook a meal for breakfast or lunch. The shakes are a quick, healthy meal and that enables you to get the nutrients you need.

2. Are you looking to lose weight or battling cravings for processed foods? These shakes will fill you up with the right nutrients making it easier to resist junk food and curb cravings.

3. If you find yourself craving treats after lunch, or after dinner, they are also great to have as a snack to fill you up, curb the cravings, and won’t derail your weight loss goals.

Email me if you would like information on Shakeology and get started on my healthy eating group and/or a workout plan! alexismcleanpt@aol.com

To order or check out what products I offer:
beachbodycoach.com/alexismcleanpt

How to get back into a fitness routine!

shivering

 

I know, winter can be tough. It is okay to admit…maybe you fell off your workout wagon. Maybe you never got on it in the first place. Hey, that is okay! But winter is coming to an end, spring is just around the bed and now, the question is…”how do I start again?”

Take it from me, once you get going exercise really becomes a habit. You start to feel better, look feel, get stronger, and you are good to go. But, if you have taken a month or even more off, I know it can be tough to get started again! Same goes if you are getting started for the first time!

Wanna get on the workout wagon? Here are my top tips to get you up and riding!

  1. Make a commitment for 30 days! If you make a commitment to workout, for 30 minutes just 3 days a week for 30 days no matter what. This will get you in the habit, and starting with a realistic workout plan will keep you from getting overwhelmed!

  2. Make it something you like! Do you hate running? Then don’t run! That is not something that is going to last, so pick something you find fun. There are a number of different workout programs, exercises, and ways to get sweaty. Zumba, weights, home HIIT workouts, whatever makes you sweat and smile!

  3. Plan your workouts around your schedule! Don’t try to cram long workouts into a busy day and don’t try to workout at 6am if you are not a morning person. Start your workout routine off by doing the workouts during the easiest time you can, if that is right in the morning or right after work! Remember, you don’t need an hour, just aim for 30mintues of sweat time…hey, even 10 minutes works if that is all you can spare!  

  4. Get an accountability buddy! Even if they can’t workout with you in person, find someone that will hold you accountable, maybe a friend wants to commit to 30 days with you, great! Now, text each other every day! Or post on FB and tag each other when your workout is done! Having a social aspect to exercising can boost your commitment to the exercise habit.

  5. Use a calendar! Get a big wall calendar, write down your workout times, and make a big check mark on each day you get it done. This will not only help keep you on track, it will be motiving to get it done and get those days marked off!

  6. Schedule! Don’t leave your workouts to chance, make them part of your regular schedule. This will help get you into a normal routine, you will know when to be ready and help keep you on track.

  7. Sweat off stress! Exercise is an amazing way to relieve stress, improve mood, and just make you feel BETTER! If you are feeling stressed out, burned out, and tired…don’t head to the coach with a bag of chips! Head to your workout, pump some happy motiving tunes, dance around to warm up, and get those endorphins flowing! Try shadow boxing for a great stress relieving workout!

  8. Keep track of progress, but don’t stress over the scale! The scale can’t keep an accurate log of how we are feeling better, getting healthier, and can even be misleading. Keep track of how your clothes are fitting, how your sleep is improving, and take measurements to see how your hard work is paying off.

  9. Why did you fall off the wagon? If you find that you are constantly falling off the wagon, try to figure out WHY! Do you like what workouts your doing? Not enough time? Not seeing results? As soon as you figure out your weakness you can make changes to get on track.

  10. Don’t stop! After you implement these tips to get on the wagon, try not to fall off! The best way to stop starting over is simply to never stop. Avoid taking long breaks, try to go no more than 3 days without getting sweaty. This advice might be a little too late now, but once you get going, don’t forget it!

starr-fit-summer

What Exercises Should I Do?

Trying to start a workout routine? Just keep it simple!

I always recommend doing a full body routine that you can do two or three times a week. This is perfect for most clients and on your off days from weight training you can get in some cardio.

You want a routine that has at least one exercise for your quads (front of your legs), butt and hamstrings (back of your legs), your push muscles, your pull muscles, and your core.  So a full body routine should only focus on four or five exercises.

  • Quads – squats, lunges, leg press, leg extension.
  • Butt and Hamstrings – bridges/hip raises, step ups, glute kickbacks, leg curl.
  • Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, pushups, dips.
  • Pull (back, biceps, and forearms) – chin ups, pull ups, inverse body weight rows, dumbbell rows, seated cable row, lat pull down.
  • Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, hanging leg raises.

So just pick one exercise from each of the groups above for a workout, and you’ll work about every single muscle in your body. These are just a few examples, but they are my favorite major exercises.

Add some variation – If you do the same routine, three days a week, for more than 4-6 weeks your muscles will adapt.  If you do bench presses on Monday, go with shoulder presses on Wednesday and dips on Friday.  Squats on Monday? Try lunges on Wednesday and leg press on Friday.  Pick a different exercise each time and your muscles will stay surprised and continue to respond.

Lastly, your muscles don’t build in gym, they build when you’re resting. Give your muscles 48-72 hours to recover between workouts.  A Monday-Wednesday-Friday workout works well to ensure enough time to recover and you can do cardio on the off days! Always take at least one day of full rest a week. I also highly recommend yoga/stretching at least once a week.

Sets/Reps-
Sets of 4 is usually a good starting point and if you’re looking to burn fat while building some muscle, keep your number of repetitions per set in the 8-15 range. However, you want to vary this as well.

Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).

Reps in the 6-12 range build a somewhat equal amounts of muscular strength and muscular endurance.

Reps in the 12+ range build muscular endurance and size (this is called sarcoplasmic hypertrophy).

A good weightlifting workout timeframe is about 30-60mins., longer than that is not needed.

Always warm up 5-10mins and always cool down/stretch!

Healthy Crockpot Turkey Chili

Ingredients:

  • 1 lb lean ground turkey
  • 1 medium yellow onion diced
  • 1 tsp Cumin powder
  • 1/2 tsp Chili Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Dried Oregano
  • Salt and Pepper to taste
  • 15 oz can black beans, drained and rinsed
  • 15 oz can of kidney beans, drained and rinsed
  • 1 can diced tomatoes (I used Hunts 100% natural diced tomatoes)
  • 2 cups of frozen corn
  • 30-33 oz of tomato sauce (you can use 2 cans or 1 carton. I used Hunts 100% natural tomato sauce)

Directions:

  • In a large skillet over medium/high heat, add 1 Tbsp olive oil and cook 1 lb ground turkey until cooked through and it loses its raw color.
  • Add diced onion, cumin powder, chili powder, garlic powder, oregano, salt and pepper. Cook until onions are softened and meat is lightly browned. Transfer to your crock pot. Add black beans, kidney beans, diced tomatoes and corn. Add tomato sauce and stir to combine. Cook in crock pot for 4 hours on low. You can garnish with shredded cheese. I also added sliced avocado to my bowl of chili

BANANA BERRY PANCAKES

body-fuel

Ingredients

  • 1/3 cup oat flour
  • 2 TB coconut flour
  • 1 scoop vanilla Shakeology, or vanilla whey isolate of choice
  • 2 TB granulated stevia
  • 1/2 tsp. baking powder
  • 1 tsp. cinnamon
  • Pinch salt
  • 1/2 ripe (mushy) banana
  • 1/4 cup unsweetened almond milk
  • 1/2 cup egg whites
  • 1 tsp. vanilla extract
  • 1/3 cup blueberries

How to Prepare

  1. Add all ingredients except the blueberries to a blender and blend for approximately 20 seconds, or until a smooth batter is formed. Then mix in the blueberries.
  2. Spray a large skillet with non-stick cooking spray and place over medium heat.
  3. Pour the batter into the pan to form pancakes (Note: the size of your pan and how big you make your pancakes will determine the number of pancakes you are able to make at a time).
  4. Flip the pancakes when bubbles appear on the surface. Pancakes are done when firm in the center and golden brown on both sides. Remove from pan and repeat this process until all batter is used.
    I top with Walden’s Farm Pancake Syrup and they are also good cold or reheated too!