Ice Out

January 20, 2014

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January 22, 2014

WR Fitness Series- Be S.M.A.R.T. about it!

January 21, 2014
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Welcome back to the WR Fitness Series!

Why are we focusing on fitness, you may ask yourself.

Well, we believe in loving the body God gave you… so fashion and fitness just makes sense!


Today Alexandra Buck (training out of West Des Moines, IA)

is focusing on making S.M.A.R.T. moves for YOU!

If you haven’t started your New Year’s Resolution yet, here’s your chance, just ask yourself these easy questions:

S.M.A.R.T. goals.

Specific:  Do you want to lose weight?  Awesome!  Set a specific amount you’d like to lose.

Measurable:  If you’re tracking pounds, get a weight scale.  If you want to complete a half marathon, run with a GPS tracker or use

Attainable:  Make sure your goal makes sense.  Losing ten pounds is doable for most people.  Getting back to your junior high (or sometimes high school) weight is probably not attainable or healthy.

Realistic:  Even if your goal is possible, before committing be sure that you’re willing to make the necessary changes to get the results you want.

Timely:  Set realistic timeline (for example, you might want to aim at losing 10 lbs in 3 months, not weeks).

Alex and Alex-biking

Alex continues…

Find your key habit:  For many people, making one change often leads to other positive changes.  You may find that exercising in the morning is your key habit.  If you schedule your workout in the morning, perhaps that will trigger other changes such as a healthy breakfast and a kick start to drinking more water during the day.  Sometimes just getting started is the hardest!

Start Cooking:  Your abs are built in the kitchen.  Doing 100 crunches a day will not get you to drop a belt loop or pant size.  Alex can’t stress enough the importance of eating healthy (limiting processed foods) in relation to dropping weight and body fat percentage.   {Tammy’s hot tip: Shop the perimeter of the grocery store, ignore the middle aisles where the processed foods hang out}

1)  Eat Foods with a short ingredient list.

2)  Stay away from foods that have preservatives and are loaded with refined sugars.

3)  Your diet should revolve around meats, grains, fruits and vegetables.

4)  Protein recommendation = 1 gram per lb of body weight.

5)  Water is the best source of liquid intake.  So don’t forget to drink up!

Record your food: can really help you stay on top of your recommended caloric intake and keep you accountable.  It really works.  Try it!  Even if it’s just with paper and pen!

Make it Enjoyable:  Don’t run on a treadmill or eat brussel sprouts if you hate them.  Focus on activities and healthy food that you do like and build from there.  If you’re a night owl, don’t pick the morning to workout.  Just find a time that works for your schedule.

Remember 1 hour workout is only 4% of your day… 4%!!  No excuses!

Live a healthy lifestyle and love yourself!


Alex has a B.S. in Kinesiology & Health and an American Council of Exercise Personal Trainer.  You can contact her for more fabulous information at

{Added fashion bonus}  Look how adorable she looks in her wedding gown!

Alex and Alex wedding pics

{Plus, she married my handsome cousin}  Aren’t they cute?!


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