Exercise

Why do we associate exercise with weightloss?????? Can’t we exercise for reasons other than weightloss???? Why do we automatically assume that becasue a person is exercising the only reason they are doing it is becasue they have some sort of body problem. Here’s the reason for these questions…..

The other day I ran into someone I hadn’t seen for awhile at the store and the first thing they said to me is, “why do you workout so much you look great. in fact, I think you’re too small.” A little stunned at the interaction, and feeling somewhat defensive it really got me thinking. Why is that we link exercise to weightloss? There are so many benefits to regular exercise other than weightloss such as:

-improved sleep
-stress relief
-boosts immunity
-lowered bloodpressure
-reduced chronic pain
-improved digestion

For me it just plain makes me feel good. I love to get up, get my sweat on, and go about my day. It sets the tone for my day, and gives me that usually bright and cheery attitide that I need to grind through the rest of the days obstacles.

Another reason I choose to work out is I enjoy it. It’s fun and makes me happy. I personally don’t see a point in doing something you dread. What is the purpose in that and why would you stick with it for any length of time? Do something you love that makes you feel good and I promise you will look forward to it and no longer think of it as a punishment that you must endure to lose weight. Exercise so much more than weightloss so treat it that way.

Love you all and have an outstanding week!

SHAUN WEEK

My new favorite love to hate (but mostly love) guy is back with brand new workouts and I want to do them with YOU!!!!! Shaun T will be releasing 7 new workouts starting the week of June 12th. It’s called INSANE FOCUS and is said to be a solid week of Insanity and Focus T25 inspired workouts. So here’s the plan:

I will be running a challenge group starting June 12th where we will be doing the new workouts daily and checking in with each other virtually to check-in, talk (or cry) and share our experiences with one another about the workouts and hold one another accountable for completing them. We will continue this accountability group for a full 30 days where I will expect daily check ins from you to show you are keeping up with your program and supporting others in their 30 day journey as well.

Also I will be raffling off a $25 Amazon gift card to one of the first 10 entrants into the challenge group (please email me or leave your email address below for entry details and requirements).

So what do you say?!?!?! Are you ready for #SHAUNWEEK!?!?!

Emotional Eating Struggles

So I caught myself the other night elbow deep in a container of roasted mix nuts…..and I thought oh dear what am I doing right?!?!? I’m not even  freaking hungry! UGH!!!!

This was just another example of one of the many times I have fallen into my emotional eating habit. I’ve had an issue with emotional eating for as long as I can remember and most of the time I don’t even recognize that I am doing it until my stomach is miserably full. So after becoming grossly aware of my problem, I have been practicing more mindful eating as a part of my healthy life journey. Honestly, it has made me more aware of when and why I am eating AND helped truly enjoy food when I do eat instead of just mindlessly shoveling it into my face.

I have also been really trying to retrain myself to not eat just to eat but to eat when my body actually needs the nourishment; however, there are still times when something happens and all that goes out the window. For example, in this particular case I was reading a story on the news that was making me pretty upset, which is why I found myself elbow deep in a canister of mixed nuts. Once I recognized what was going on, I immediately stopped and thought why am I eating this right now? What benefit is it providing my body? Do I feel actual hunger? And after asking myself those questions I determined I was stressed out because of the news I was reading…… not really a reason to be eating right?!?!

Anyways I know this won’t be an easy road and I will continue to have to catch myself but hopefully with consistency and mindfulness I can turn this bad habit into a distant memory. Have you ever found yourself in a situation of emotional eating? Tell me about it. I’d love to hear your story.

Insanity MAX 30

I FINALLY finished the entire TurboFire program (90 day program plus the additional 60 day advanced program) . It literally took 5 months. Can you believe that? I’m going to be honest and tell you that I don’t recommend doing 5 months straight of the same program. Reason being,  it totally gets boring; however, I’m seriously OCD so I HAD to finish the whole thing and I’m glad I did. Overall, I know my cardiovascular strength has greatly increased and I definitely feel like I am now ready to attack the next program……. which I have chosen to be Insanity MAX 30. I have already finished with the first week as of today and to be real with you, I have been modifying most of it. It probably isn’t helping that I have a head cold right now but that’s another story. Regardless, I know that if I stick with the program, I will get better….sickness or not….

Speaking of being sick and working out….. Do you do it? If so, how do you make that decision? Personally if I have a fever I completely refrain from working out because I feel like that can be unsafe, but if I just have a cold, and as long as I’m feeling at least somewhat human than I usually push myself to do it. I’d love to hear your thoughts on exercise and sickness because I know this can be a controversial topic and I enjoy seeing other points of view. Anyway until next time, happy working out!

Travel and Staying on Track

 

Oh my goodness the past few weeks has been really busy. Between traveling for a family wedding, traveling for work, and trying to just stay on top of life. It feels like it’s been a whirlwind and I finally have a moment to catch up on everything that’s happened. I wanted to take a minute to share a little about about staying on track with eating and exercise while you traveling. I hear so many excuses about how sticking with a plan/program while traveling is too hard and honestly that is only an excuse. I mean I get get it, traveling is stressful, unpredictable, and tiring. So when people tell me the last thing they want to worry about is working out or worrying about sticking to a meal plan, I understand. It’s hard for everyone, but if you do a little prep work prior to your trip or even while your en route, you can totally make it work. Here are the things I do to help stay on track as much as possible while I travel. (Also quick note – I usually follow an 80/20 rule because I am a bit of a perfectionist and will beat myself up if stray from my plan at all. This means for me, building in a little flexibility into my plan prevents me from over stressing.)

  1. Research the restaurants and grocery stores in the area to find where you can get meals/snacks that fall within your diet/meal plan
  2. Ask if there will be meals/snacks provided and what they will be this way you can be prepared beforehand by eating or by bringing something with you.
  3. Find out if there is a gym or a space nearby that you can get your workout in or determine if you are in an area that you won’t need a rental car and can walk
  4. Keep some of your favorite portable snacks with you just in case you get stuck somewhere
  5. Have fun with it, do your best, and try new things.

At the end of the day, if you get off track or can’t get a workout in it’s not the end of the world. Do better with the next meal or workout and don’t let one slip up give you to go ahead do go rogue for the rest of the trip. Just own it get over it and move on. Every day is an opportunity to do your best!

Here are a few pics of some food and fun from my latest trips!

 

Turbo Fire 60 Day Progress

I cannot believe I have been following the Turbo Fire Program for a full 60 days all ready!!!! It’s gone by really fast and I can tell you the choreography gets easier to follow as you go through the program and adjust to it. But don’t get me wrong, this program is hard and there were days  wanted to give up on it and go back to a program that I’ve all ready done. Another tough thing about this program is that there are no breaks during the workouts like there have been in other programs I’ve completed. That’s right?!?!?! Constant movement for 15 to 60 minutes so that took me quite a bit of adjusting as well.

So far since I’ve started Turbo Fire I have lost just over 4 pounds and 6 inches and although that doesn’t sound like very much, with my current size it’s quite a bit. Since I’ve started my healthy lifestyle journey in July of 2016 I’ve lost 17 pounds. But more importantly than the weight loss, I’ve learned so much about cooking, prepping, portion sizes, and what it feels like to be full but not stuffed. I can tell you that I have completely revamped my lifestyle and I truly feel the best I’ve ever felt. No more digestive issues, no more indigestion, and no more miserable fullness.

I’m so thankful to those that got me started down this path and I’m also excited that I have the ability to help others do the same. Well, I have 30 days left to go to finish up this program than I get to decide what program comes next!

A week in review

Boy this past week was action packed! I feel like so many things happened. Let’s see if I can touch on it all. For starters I hit the half way point in Turbo Fire. Turbo Fire is a 90 day program and I’ll be totally honest with you, as much as I love it, it is hard for me to stick with one program for 30 days let alone 90! But i made it to the half way point so I’m not stopping now!

I also got my Smart Life Push Journals in the mail finally and I’m really excited about them. Not only has it helped me get organized but it also helped me determine what direction I need to be going in and how I can focus on that direction by doing a few small tasks every day. These few small tasks create that PUSH towards achieving my long term goals.

After making the decision that teaching PiYo is something I truly love and would like to continue to do more of/get better at, I joined an online PiYo Instructor development course. We have done our first few Zoom calls and I can already tell this course is going to be a huge success, and that I made the right decision to do it. PLUS the other ladies taking and leading the course are seriously awesome so I feel like I may be in for some new friends! Lord knows how hard it is to make new friends as we get older so I jump on any opportunity I can. On top of that, I have decided to start teaching classes from my home on weekends and holidays that we have no other commitments so I can offer more classes in addition to the days I teach at the Center. So be looking for those pop up classes on my Facebook Page.

Lastly, I learned all about organization this past week, and did an overhaul on my closet. I got on this whole organization kick because my co-worker and I were complaining about how we never have anything to wear yet our closet are a jam packed mess. Not a day or two later Chalene Johnson came out with a podcast called Smart Closet Makeover where she went through the steps she takes to organize her own closet. By this point I felt like it was a sign, and decided I needed to take this project on. Here is a few pictures of my new closet and the bags of clothing that I donated (does not include everything I trash canned. I’m embarrassed to tell you how many things that I had in there that were torn or way past there prime).

Chalene highly recommends these Joy Mangano huggable hangers, which are top notch. I also got one of these shoe organizers for my workout tights and tanks, which works like a dream. I feel so organized and clean when I go into my closet now instead of stressed and overwhelmed like I used to.

Finally, we have had some gorgeous weather lately so as a family we have been making an effort to get out and enjoy it. We were able to do a golf day and a quad day in one weekend so that was really great. I hope you are able to get outside when the weather permits. It’s one of the things I always look forward to doing especially when we can get out together and enjoy it. Chat soon!

Wraps, wraps, and more wraps…..

In my quest to put less garbage in my body, and eat as close to real foods as possible, I have been buying and trying different types of wrap substitutes. Why am I doing this you ask? Because I can’t eat salads all the time. I just don’t like them, I feel like they are boring, and for some reason wrapping up fresh veggies and a lean protein seems to be the most satisfying way I enjoy lunch throughout the work week. Yes, forcing myself to eat these same fresh veggies and lean protein in a salad would be much easier, but like I said, lately I am repulsed by salads, so here we are. Yes, I could just use a wheat wrap and call it good but I have been much more aware of the ingredients in my foods lately, and as I was reading the back of my wheat wrap package, and noticed things like guar gum, potassium sorbate, and sodium aluminium sulfate (WTF?!?!?). So, I decided to try some other types of wraps that have fewer and known ingredients. Here are the three I tried this week. All are available on Amazon Prime because if you didn’t know Prime is life and as soon as they make Amazon Fresh available in my area you will probably never catch me at the grocery store ever again!!!!! Hey I can dream right?!?!?!

Out of the three I tried, I my favorite was the Nuco Coconut Wrap and the reason was it was the easiest to wrap, best texture, and had the mildest flavor out of the three. Also and the ingredients include only: coconut meat, water and oil. Here it is up close and with my lunch from earlier today.

I also tried these spicy Wrawp and I liked them as well, but did not put them first on my list because the texture is a little reminiscent of sandpaper. Also they are a bit on the chewy side so you really need to heat them up in a pan to get them soft, and I’m not able to do that during the work week. In addition, there are only 3 in a pack so they are a little expensive; however, if you are really after a good spicy flavor, can heat them up prior to eating, and don’t mind the extra cost these are pretty good. I will continue to use them and may even try some of the other variations they have. The ingredients include: Apple, zucchini, flax seeds, coconut, jalapenos, onion, cayenne pepper, turmeric, citron, black salt. You can find them on Prime here.

Last and least in my book were these Spinach Raw Wraps. I was super hopeful about them until I saw the texture (similar to blue jeans) and smelled them (reminded me of a dirty fish tank). Needless to say, I knew this was not going to be my jam. I actually only tore of a small piece and tried it because I knew it was probably not going to be something I would like, and didn’t want to waste my time making a full blown meal if I was just going to be disappointed. Unfortunately the taste and texture was too close to what I believe pond scum would be like so I snapped a few pictures for you, and threw them out.

The goods news is they are very clean with ingredients of apple, spinach, onion, quinoa, coconut nectar, psyllium husk (fiber). If you’d like to see them on Prime they are here and please don’t get me wrong, this may be right up your alley and I say more power to ya, but they weren’t my thing. Anyways I hope this was helpful and I plan to do more reviews as I try new things out.

The Benefits of Accountability Groups

 

I wanted to share the results of the most recent 30 day accountability group that I participated in and ran with my partner and good friend Frenchi Hamill. The picture on the top is me on January 8, 2017, and the bottom is from this morning. The pictures to the right are from the challenge tracker we use in the group, and show I am down a total of 5.1 inches and 3.6 pounds for the month. I truly believe the reason I have been able to get the results I have achieved so far, and stay on track with my goals is due to the encouragement, support and motivation that comes from being a part of these private groups. We share recipes, fitness tips, meal planning ideas, goals, and struggles we are experiencing throughout the 30 day period we are together and I feel like we form a bond with one another that is hard to achieve considering not all of us are even in the same state. I read a stat that said 73% of people that a New Years Resolution Fitness Goal have all ready quit. Isn’t that sad? I know following a fitness and/or meal plan is difficult for anyone, but when you are trying to go it alone, it’s even worse. So why not at least try a group and see if you like it? What’s the risk? You end up right where you started, but got out of your comfort zone and possibly even made some friends? I can think of worse things to do. Anyways, If you are interested in trying a group, please let me know and we can talk a little more to see if it’s the right fit for you.

 

TurboFire Weeks 1-4

I survived! Well…..I survived the first four of twelve weeks of the TurboFire program that is. What is TurboFire you ask? It’s described on the BeachBody website as, “The intense cardio conditioning program from fitness innovator Chalene Johnson. This 90-day weight loss and body slimming program will help you get that leaner, sexier body you’ve always wanted by burning up to 9x more fat and calories than regular cardio.” I describe it as nonstop cardio/kick boxing with a few dance moves thrown in there and boy is it hard. I have to say of all the BeachBody programs I have done this far, this one has been the most challenging because there are little to no breaks (depending on the workout), and a lot…..A LOT of choreography.

I’ll be honest, I am glad that I workout in my garage where nobody can see me because I felt a little silly the first week while I was doing this program. The good news is that if you stick to, you will start to pick up on the moves and the fast pace. One of the things I like about this program is that although it is challenging, it is really fun! I can also see that my body has continued to tone up, which I am confident comes from all the cardio. Here is a progress picture of me from July (on the left) and this past weekend (on the right). I believe that following the meal plan along with the exercise program has led to my progress towards reaching my goals to trim down and tone my stomach and booty. I plan to continue this program through the twelve weeks in hopes to achieve my goals and will keep you all informed of how its working. Here are a few pics of some of the yummy meals (taco salad, lentil soup, and chicken lo mein with sweet potato noodles) I have been trying, and as always if you have any questions please leave a comment or send me an email.