Get Moving With Ann

Get Moving With Ann Body under construction, Mind on a mission. Strive for progress, not perfection. Motivation gets y Hi! I am obsessed with running and weight lifting.

My name is Ann Ebner and I am a 35 year old mother of three girls ages 8, 7, and 2. I graduated in 1999 from Truman State University with a degree in Business and a minor in Psychology. I met the love of my life and best friend Mike Ebner in college and we have been married for nine years this month! I am a certified personal trainer and group fitness instructor. I am also a FREE coach for Beachb

ody (makers of p90X, Insanity, Chalene extreme, ect.) I used to belong to the YMCA and teach group fitness classes until baby number 3 came along and decided she hated the daycare. That is when I started working out at home, which actually turned out to be awesome. I run about 24 miles per week. My new goal is to increase my speed. I am currently running an 6 MPH, would like to get to 8MPH. I have to set goals to keep myself engaged and challenged! I also LOVE weight lifting. I lift 5 days per week. The breakdown is typically legs, shoulders & biceps, chest & triceps, back & biceps, and then the last day is whatever I want to focus most on that week. I do abs 5 days per week. I spend a lot of my time reading about fitness and exercise- my husband laughs at me :)

I am constantly switching up my routines, whether it be interval training on the treadmill, sprints, or just a tempo run with a faster overall time. I do Insanity and Plyometrics when I need a break from running. Running will always be my soul mate cardio workout. With weight training, I switch it up about every 4 weeks- increasing weight, increasing reps, decreasing weight, decreasing reps, progressive sets pyramid sets, ect. I am a HUGE fan of Beachbody's workout programs. I own p90x, Insanity, Brazilian Butt Lift, Turbo Fire, Chalene Extreme, Rev Abs, Rockin Body, Body Beast, and Turbo Fire. I use the weight training programs from these DVD's or I make up my own routine In addition to running, I also try to add one or two sessions of plyometrics or Insanity to my workouts. Feel free to message me with any questions on exercise. My biggest challenge is eating clean- a big part of the health equation. Believe it or not nutrition is 80% of how your body looks :( Bummer huh! I love to workout, but I also love food. My new goal is to learn as much as I can on clean eating and start preparing healthy meals for my family. This is the part that is hardest for me- finding the time to plan, shop, and cook these meals. I have the workout piece down, now I am focusing really hard on the clean eating piece. I have made some awesome recipes lately that are amazing and 100% clean. I honestly didn't believe clean eating would be satisfying, but it is. Feel free to message me for recipes. I am compiling all of the recipes I love to create my own clean eating cookbook :) I am trying to eliminate my daily diet coke and replace it with black coffee and water. I recently took a nutrition course online, so if you have any questions on nutrition feel free to message me. (I am not a certified nutritionist, but I can help you with calories and meal plan ideas. )

I am also a FREE coach for Beachbody. I am absolutely in love with their programs and I am in better shape since starting their programs two years ago. If you ever need a solid workout program with a variety of different workouts, a nutrition guide, and a workout guide message me so we can find the right program for you :) You can also go to beachbodycoach.com/annebner to create a FREE membership. Join me in my goal to improve the health of myself, my wonderful family, and those around me :)

11/14/2020

EATING HEALTHY IS HARD!!!!! 🤔😳

Or is it?!🤨

A majority of us over-complicate something that is not meant to be complicated.

Take a deep breath! Healthy eating is meant to be enjoyable and make you feel good! Not something that stresses you out.

1️⃣ With my team, I tell them...First understand your personality and then use THAT to help you in this area.

Ask yourself— am I someone who needs to jump all in with all the changes at ONCE or do I need to take it slow, change one habit/meal at a time?

2️⃣ Is this a nutrition plan I can follow long term that teaches me sustainability and allows for flexibility or is it something I CANNOT do for the rest of my life?!

If you can’t follow that specific plan for the rest of your life... you should find one you CAN.

3️⃣ Do it for something other than weight loss! Are you doing it to be a good role model for your kids?! To have enough energy to to be able to keep up with them? Or maybe it’s just to feel good in your own skin & be able to perform at your peak for your work day.

If you find yourself stressing in this area...shoot me a message...I’m always here to help and nutrition is MY jam 👊🏻

Now off to drink my pre-workout and get a good sweat session in!! 👊💪

Happy Saturday!!

This is my favorite healthy guacamole recipe 🥑 Enjoy 😋 If you make it ahead and want it to stay fresh keep the avocado ...
10/20/2020

This is my favorite healthy guacamole recipe 🥑 Enjoy 😋

If you make it ahead and want it to stay fresh keep the avocado seeds in the dish . And cover tightly with Saran Wrap 😀

I posted this last year and crazy it’s Fall and Pumpkin 🎃 season again! Time sure does fly even amidst these crazy tim...
10/12/2020

I posted this last year and crazy it’s Fall and Pumpkin 🎃 season again! Time sure does fly even amidst these crazy times!

These are seriously so delicious and so easy that I had to share again this year 😋

Ingredients:

1 cup of vegan chocolate and 1/2 cup of pumpkin purée. Melt and mix together. Pour into mini cupcake liners, let harden and then ENJOY 😉

Working on a Monday just sets the tone for the rest of the week! Have a fabulous day 👊🏻💪
10/12/2020

Working on a Monday just sets the tone for the rest of the week!

Have a fabulous day 👊🏻💪

08/20/2020

Are you a “goal weight” chaser?!

I used to be... and lemme tell ya.. hitting that “goal weight” didn’t make me feel any happier or satisfied with my body . That “weight” definitely didn’t get me the leaned/toned look I was after. For some reason I thought the # on the scale would magically tone my body in the places I wanted it to tone.

The drastic things I had to do to get to that “goal weight”(cutting calories, carb cycling, working out super hard etc.,) just wasn’t worth it. Frustration would set in, I’d go back to old eating habits and gain all the weight + some back.

Absolutely NO sustainable lifestyle habits were created with this way of doing things.

Wanna know why?!

Your weight isn’t the only thing that comes into play with body composition and how it physically looks. The amount of MUSCLE and body fat is what helps create that lean/toned look that I was after. Not the number on the scale.

When I shifted my mindset to focusing on fueling my body with enough calories for peak performance in my work outs, giving me energy to keep up with my littles and to just helping me feel mentally GOOD and happy 😃... the changes started to happen over time.. without any crazy, drastic things.

🛑 STOP 🛑 looking for QUICK results to get you to your goals. Quick isn’t sustainable and won’t last. Instead focus on something you can do for the rest of your life that won’t make you miserable.

❇️ Keep all food groups in and focus on eating less processed foods and MORE nutrient-dense foods (lean protein 🍗,complex carbs 🥔 , healthy fats 🥑, veggies and fruits 🍉 (both my nutrition plans that I give my clients preach this and give you the right plan for YOU and your goals).

❇️ follow a workout regimen that encourages and guides you to lift weights, get your heart rate up and works your entire body.

❇️ control your stress. Meditation, laughing and being with people I love ❤️ are my fav de-stressors.

❇️ shoot for 6-8 hours of rested sleep 😴 per night.

None of these things above are mind blowing habits. Anyone can do them. And the individuals who DO do them.. consistently over time can and will have a healthy body inside and out 👌🏻.

08/19/2020

Top mistakes you might be making in fitness / health 💪

Mistake #1 - Poor Nutrition. There’s a difference between wingin' it & experience-based intuitive eating. I’m all for intuitive eating; it’s pretty much what I do! But that’s effective when you already have some base knowledge of your body’s needs. If you’ve NEVER really understood how your body works, it’s UNIQUE tendencies & the role nutrition plays, then LEARN and be aware of your body’s needs! (I’m talking ballpark *ranges* of portions or macros.. no obsessing or lifelong tracking advocated here 🚫!) ⁣
⁣
Mistake #2 - Not Enough Movement. You KNOW this! It’s incredibly important you MOVE as much as you can throughout your day - take the stairs, park far away, walk on your lunch break, etc! Also, unplug & get outside! It’s important for mental clarity & GUT HEALTH. ⁣
⁣
Mistake #3 - No Workout Variety. It’s AMAZING how your body will respond to change! Mix up the intensity, the duration, light vs heavy lifting, the types of movement. You might think “...maybe my body needs MORE 🤔 “ when really it just needs something DIFFERENT.⁣
⁣
Mistake #4 - Counting calories not blessings. It’s NOT your body you need to fix, it’s your mindset 🙇🏼‍♀️It’s not the WEIGHT you need to lose as much as it is the negative THOUGHTS you need to lose. You’re worthy at EVERY stage! Be SO grateful so there’s no room for despair⁣
⁣
Mistake #5 - Fearing weight gain with strength training! Focus on what your body CAN DO, not what it WEIGHS. Plus, your body burns more calories with increased muscle! Yes, weight (not fat) CAN increase a bit with strength training because your muscles can retain water temporarily💧 But stay dialed into good nutrition🍃 & trust the process! Muscle NEEDS fuel to maintain itself and to grow💪🏼So if you want a faster metabolism & a healthier body - embrace strength training! It can be body weight strength training!

Was this helpful? Are any of these something you want to work on? If so message me! I'd love to help!

08/18/2020

I don’t know who needs to hear this today.... But from my own thoughts 💭 swirling in my head to the conversations that I’ve had with people and other coaches last week.... there must be something in the water that is shining light on every insecurity, fear, or failure many of us have had this past week and it’s beating us down.

Let me say this loud and clear...

YOU ARE NOT A FAILURE because you missed a few work outs last week.

YOU ARE NOT A FAILURE because you “fell off” your nutrition. In my world... there is not falling off...just remembering and aligning with what our bodies need to feel their best.

YOU ARE NOT A FAILURE because you {insert whatever you’re telling yourself}.

Ask yourself an empowering question to help you realign with where you want to refocus...

💕 How can I get back on track with my healthy eating?!—- I can make sure my next meal is balanced with healthy carbs, lean protein, veggies and healthy fats. And then take it meal by meal after that.

💕 How can I get back into the routine of working out?! I can grab my husband or kids and go for a walk and then make it a goal to all “push play” together tomorrow.

When we allow ourselves to dwell on what we “messed up” on... we continue down that dreaded rabbit hole of suffering. Who wants to suffer? I sure don’t!

So instead, forgive yourself for whatever happened and focus on how you can move forward in a positive way.

For whoever needed to hear this today... I got you boo 😘

I just got back from vacation and was feeling yuck! I decided to push play Monday on Beachbody's program "The Works" th...
08/06/2020

I just got back from vacation and was feeling yuck! I decided to push play Monday on Beachbody's program "The Works" that was released earlier this year.

I did first two workouts and OMG it is awesome 💪

Today is a rest day (thank goodness bc sore!! But a good sore)

It is a totally different type of training for me- I typically do cardio and then weight train 1-2 body parts after. Here's how it was different for me:

* Compound movements (working more than one body part at a time and doing stabilizing exercises)
* Time based (ex. 1 minute working, 30 seconds rest) I am used to completing repetitions
* Has cardio, weights, core, stabilization in one workout
* Plyometrics - burpees, fast run in place etc
* 45 minutes total (I am used to longer workouts)

So my review after day 2 is I LOVE it. I am sore in places I haven't been in forever. I didn't even do any specific ab workout yesterday and my abs are on fire today! If you love weight training and also need a switch on cardio- message me back and we can chat and see if this is the workout for you!

What's included: (all available with On demand)
* 6 weeks of workouts (36 different workouts)
* Workout calendar
* Nutrition guide
* Get started guide
* Fit test
* Spotify playlist

You can workout from comfort of your home- whenever, wherever you want ( (WIFI or cellular needed to stream), wearing whatever you want! And no risk of covid! And the best part is that it is crazy cheap! You can even try it for FREE for two weeks and if On demand isn't for you cancel it with a simple email! SO easy :)

If you want me to send you a sample workout I can do that also :)

Stay strong and healthy during these crazy times 👊🤩

Ps... first pic is when I started.... and the other is about 40 min in - so sweaty 😲

Hey Happy Tuesday!! You're gonna want to save this one, trust me- Chocolate Mint Bomb Here’s the recipe:🍫2 servings choc...
08/04/2020

Hey Happy Tuesday!! You're gonna want to save this one, trust me- Chocolate Mint Bomb

Here’s the recipe:

🍫2 servings chocolate shakeology
🍫4 Tbsp your fave Nut Butter
🍫4 Tbsp Almond Milk
🍫2 Tbsp Coconut Oil
🍫Peppermint Extract to taste
Mix all in a bowl, ball and flatten into a cookie. Freeze at least 15minutes before eating.
Eat straight from the freezer😁
Sprinkles are optional but necessary☝🏼

Message me if you're looking for more nutrition resources!

This salad is seriously SO perfect for summertime 👊🏻 and SO easy to make!!Tomato Cucumber Avocado Salad with Basil Pesto...
05/25/2020

This salad is seriously SO perfect for summertime 👊🏻 and SO easy to make!!

Tomato Cucumber Avocado Salad with Basil Pesto

💠Ingredients
✅1/2 pound red cherry tomatoes or grape tomatoes, halved

✅1/2 pound yellow cherry tomatoes or grape tomatoes, halved

✅2 avocados , diced

✅1 cucumber , sliced

✅1/3 cup red onion , diced

✅1/4 cup basil pestol
✅1 tablespoon lemon juice

✅salt and pepper to taste

💠 Instructions

1️⃣In a large bowl, combine halved red and yellow cherry or grape tomatoes, diced avocado, sliced cucumber, diced red onion.

2️⃣Add basil pesto and lemon juice to the salad and toss to combine. Season with salt and pepper, if desired. Use more basil pesto, if desired.

I just made this for our family today to have as a healthy side dish for
🇺🇸 Memorial Day! 🇺🇸

For anyone who follows the containers 3/4 cup is a serving and counts as 1 green, 1 blue and 1 tsp.

05/23/2020

What’s your favorite pre workout ? Doesn’t give you jitters or upset your stomach? 💪

05/06/2020

Top tips for starting an exercise 🏋️‍♀️ routine during shut down & sticking with it!!

Starting any new routine is tough but when it comes to exercising for some reason that’s the TOUGHEST routine to stick to for most. Why is that?!

#1 the REASON or WHY for starting isn’t strong enough and #2 we try to make it way to complicated!

So let’s simplify getting started from home👌🏻

1️⃣ Pick a REASON for starting that is NOT tied to the # on the scale! Maybe you want to have enough energy to keep up with your kids or inspire your spouse to start taking care of him/herself. Whatever your WHY is... it needs to be tied to someone else other than YOU! We show up for others way better/consistently than we do for ourselves!

2️⃣ Pick a start date and schedule appointments into your phone for when you will be working out!! I prefer morning that way the rest of my day doesn’t get in the way of me doing it!

3️⃣ Find a routine that easily shows you what to do. YouTube & Pinterest have several options for work out ideas 💡 or if you want a plan that is already put together for 3 week, 6 weeks, 2 months, 90 days.. reach out to me! I’ll hook you up 👊🏻

4️⃣ Find a support system. Grab a friend or family member and hold each other accountable.

5️⃣ Remember progress over perfection. There are going to be days you miss due to life or are sick 😷 and can’t work out . THAT’S OKAY! Doesn’t mean you have to restart from the beginning!!! Just pick up where you left and keep going!

You got this! 👊

🍦 No-Churn Chocolate Peanut Butter Ice Cream that is guilt free?? YES PLEASE!🍦Chocolate and peanut butter ice cream that...
05/05/2020

🍦 No-Churn Chocolate Peanut Butter Ice Cream that is guilt free?? YES PLEASE!🍦

Chocolate and peanut butter ice cream that's good for you? Believe it. This is the ice cream you've been waiting for. It has only 4 ingredients, and takes less than 10 minutes to make, plus freezing time.

✳️Ingredients

✅1 large banana cut into chunks

✅½ cup unsweetened almond milk

✅2 scoops Chocolate Whey Shakeology(or any kind of chocolate protein powder)

✅2 Tbsp. all-natural smooth peanut butter

✳️Instructions

1️⃣Place banana in plastic bag; freeze for 4 hours, or until completely frozen.

2️⃣Place almond milk, bananas, chocolate protein powder, and peanut butter in blender (or food processor); cover. Blend until smooth.

3️⃣Serve immediately or freeze in an airtight container up to five days until ready to eat

Enjoy 😋

These were delicious! Great for breakfast or a snack 😋
05/01/2020

These were delicious! Great for breakfast or a snack 😋

Healthy eating can be overwhelming in normal every day life... but now you throw in what we’re all facing with COVID-19 ...
05/01/2020

Healthy eating can be overwhelming in normal every day life... but now you throw in what we’re all facing with COVID-19 and you may want to throw your hands up in the air and day “FORGET IT” to your goals!

But I've got you covered! Below are my top 3️⃣ tips to eating healthy RIGHT NOW,

1️⃣ STOP 🛑 BUYING ANYTHING THAT TEMPTS YOU!
I strongly believe that all foods can be in a healthy eating plan in moderation, but not when you’re locked down...in your house...likely more stressed or bored...unable to escape them! So stop buying the chips, cookies 🍪, candy 🍭, ice cream 🍨 and frozen pizza. If it’s not there.. you can’t eat it!

2️⃣ Buy frozen or canned veggies and fruits!
Look for ones that don’t have extra sauces or additives. This will allow you to have quick fruits 🍉 and veggies 🍅 that don’t go bad and are quick & easy to prepare! Remember to rinse canned veggies and fruits before eating then to remove any of the extra salt/preservatives they added!

3️⃣ Have a water 💦 bottle with you at all times throughout the day!
Many times we mistake the feeling of thirst for hunger! If you just had something to eat 1-2 hours ago... you are not hungry! Grab your water and sip on! If it’s been over 2-3 hours... then it’s most likely time for your next meal!

See the pic for my top food picks :)

We all have the choice during this lock down to either focus on our health and work towards our goals or forget our health and stress eat. My job is to help YOU to choose the first one and make it as simple as possible!

And if you’re looking for some workouts to be able to do from home + support, send me your info and I'll be in touch! I’m always here to help👌🏻

So excited to try these goodies I got today 😍* Power Greens - 1 scoop is equal to a cup of fresh vegetables (I am terrib...
04/15/2020

So excited to try these goodies I got today 😍

* Power Greens - 1 scoop is equal to a cup of fresh vegetables (I am terrible about getting all my veggies in daily) 🥗

* Power Energy boost - who doesn’t need that- especially these days 🤦🏼‍♀️ and it’s all natural

* Hydrate - like Gatorade but without the sugar!

* Protein bars - great for a snack and for chocolate cravings

04/03/2020

Whew Crazy times my friends. I hope everyone is safe and healthy..... and enjoying ALL the family time.....👨‍❤️‍👨👨‍👨‍👧‍👧

The best thing you can do for your mind now is to continue to move your body and fuel it with yummy healthy foods 😀

Here's some tips to help :)

1️⃣ Drink at least 1/2 your body weight in ounces of water per day.

2️⃣ Shoot for at least 6-8 hours of sleep 😴 per night

3️⃣ Eat dinner at least 2 hours before going to bed 🛏

4️⃣ Practice “dinner and done” - meaning don’t snack after dinner 🤣

5️⃣ make sure you’re eating ENOUGH calories to continue to see results. You can actually eat way more than you’d think! And if you eat too little.. your metabolism will drop 😳

6️⃣ True results come from the work we are doing in the KITCHEN, not the gym. If you’re not seeing the results you want... clean up your eating! Just a few tweaks of trading out your normal bread to a healthier alternative- sweet potato 🍠.. or swapping the usual banana for 3/4 cups of berries can make such a difference overall.

7️⃣ Chill out- stress actually affects our results in a major way! When we’re stressed our bodies release cortisol which affects the way to lose weight/see results. Give yourself at least 1 thing daily that you can do to help you de- stress.

The above list along with a nutrition + exercise plan you can follow long term is the answer to sustainable results for the rest of your life 👌

If anyone needs help with workouts or nutrition advice.... message me :) Glad to help

For anyone whose gym is closed or just needs to move your body while being stuck at home, the Beachbody app is great! Yo...
03/23/2020

For anyone whose gym is closed or just needs to move your body while being stuck at home, the Beachbody app is great! You can download it onto your Smart TV and pay for it monthly, quarterly or yearly. Mine is $99 yearly. There are all kinds of workouts: Yoga, Weights, Insanity, Piyo, Cardio, Plyometrics.... the list goes on. Workouts are 20-60 minutes.

Even stuff for kids! Friday I posted the link to get the free kids workouts they are offering.

Body Beast Is one of my favorite programs with p90x following! If you need help finding the right program for you just message me :) They usually give you two weeks free to see if you like it.

http://www.beachbodycoach.com/annebner

Beachbody On Demand Membership: https://www.teambeachbody.com/shop/d/BODStandalone?referringRepID=32810

Address

St. Louis, MO

Telephone

+13145786311

Website

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