2016: Ready to Change? Or Will You Stay the Same??

Hi Everyone!!

As mentioned in my last post, I am REALLY EXCITED about 2016!!! This year is going to be a life-changer, I can just feel it in my bones. I finally have gotten to a place where I want to change more than I want to stay the same. I’m not JUST talking about health and fitness but personal development in other areas of my life too- finances, career, organization, taking chances, etc. I’m tired of being stagnant these last few years. I know I’m capable of big and amazing things in my life but am realizing I am going to have to work harder to make the greatness happen! That’s ok with me though, I’m willing to put in the time in order to shine 🙂

That being said, I want to make this the year that I also help YOU reach your seemingly impossible health & fitness goals! How am I going to do that? I am now offering MORE support for anyone who wants to take it.  Beginning January 18th I’ll be hosting monthly Challenge Groups with other amazing Beachbody Coaches. But WHAT is a Challenge Group you say??

A Challenge Group is a small, exclusive & PRIVATE Facebook group for people who commit to spending 30-60 days focusing on their health, fitness and making small, daily lifestyle changes. These groups are about creating a better YOU, day in and day out. These groups are for people who are READY AND WILLING to do the work it takes to make a change in their life. Excuses don’t burn calories. Excuses don’t stop you from huffing and puffing going up the stairs. Excuses don’t allow you to be the BEST YOU that you can be. Hard work, dedication and commitment to a proven process is what is going to get you there. The leaders of the these Challenge Groups (myself & some fellow coaches) will be checking in with everyone daily and offering support, recipes, motivation, tips and advice on how to successfully complete a full workout program and change your habits for good. We’ve been, there done that (and are currently doing it!) so are eager to help you complete your journey successfully as well!

Not only do Challenge Groups give you support during your health and fitness journey, they also help you make new friends along the way! Challenge Groups have an amazing comradery that develops between like-minded people. You are all in the group for the same reason- you want to be better today than you were yesterday. We all do! So having a committed group of people on your side to help you achieve your goals is like nothing else! I have gained so many new friends just from participating in these groups. What else is great about these new friends? They are inspiring, hopeful, hard-working and encouraging. I don’t know about you, but my husband and my son definitely don’t get excited over health and fitness like I do. So in order to keep myself accountable and motivated I HAVE to be part of one of these accountability groups online where I KNOW I’ll get the support I crave. I’ve had such great results from this system in the past couple years that I want to share it with you this year!!

So how do you join my Challenge Group? Great question! See the details below and please reach out if you have any questions at all! Beachbody offers A TON of AMAZING workout programs and I can help you pick the perfect one for your  needs and goals!

Challenge Group Requirements:

1.  I must be your assigned Team Beachbody Coach.  If you already have a coach or you ARE A COACH then please contact your coach for their next group.  If you do not have a coach make me your coach here!

2.  You must commit to both a Beachbody Fitness program AND replacing 1 meal a day with Shakeology for 6 weeks (Fitness program & Shakeology must be ordered through me!)

3.  You must actively participate in the daily group check ins.

4.  You must have a strong desire to change your bad habits and a willingness to try new things.

If you meet the requirements then its time to complete the application or message me on Facebook or Instagram!! I will be selecting a SMALL group of individuals to join me in this group this week!

Also I want to mention that I too was skeptical as to whether or not a home fitness program would work…..  I was following people on Facebook who swore by them and finally after months of deliberation I decided to give Beachbody and “Challenge Groups” a try. I’m so glad I did!!! Check out my transformation below from doing InsanityMax30. I easily lost 12 lbs in 2 months from the comfort of my home. No dragging my newborn to and from the gym, no time wasted driving somewhere to workout. I’d nurse my son, plop him in his bouncy chair and I’d do a 30 minute workout. IT WORKS!!!! THE PROOF IS IN THE PICTURE!

Left side is Day 1 (2 months postpartum), Right Side is Day 60 (4 months postpartum)

InsanityMax30Day1to60 day60back

Dropping weight & getting healthy + forming great habits & making new friendships is the BEST feeling in the world!  You only come out better on the other end and now I want to pay it forward to you!  Are you in???

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3-Day Refresh Experience: Day 2

Alright! I’ve almost made it through Day 2 of the 3-Day Refresh!! To be honest, I am SO proud of myself so far! I have not strayed, AT ALL, from the program plan. This is probably a first for me in a long time. I feel like in recent years and months I often find myself giving up, quitting early and not finishing what I start- so this is already a big accomplishment for me. I’m definitely ready to finish Day 3 strong tomorrow!

This Refresh has also honestly been a great thing for my mind.  I’ve already decided this winter is going to be a “season of change” for me… no more bad habits, no more excuses, no more disorganization or unnecessary splurges, it’s time for a new me!! A me who follows through, stays positive, and makes beneficial changes in my life where needed. For some reason this 3-Day Refresh has been a good start for me mentally! It’s helped me get my head in the right place, feel focused and eager to take on my life. These are definitely side effects I was not expecting! 🙂 So without further ado… my thoughts on Day 2!!!!

Day 2 Measurements:

I weighed in at 137.4 this morning-2 lb difference. I think we can all agree, seeing the numbers on the scale drop, definitely keeps you motivated!

3-Day Refresh: Day 2 Weigh-in
3-Day Refresh: Day 2 Weigh-in… Down 2 lbs!

Day 2 Menu:

Water: 32 oz x 2 (as of 630pm), trying to get in more before bed.

Tea: 1 Chamomile-Ginger tea, 9:45am

Coffee: 1/2 cup coffee, 7am

Breakfast, 730am: Chocolate Shakeology with cinnamon, 1/2 banana

Mid-morning, 11am: Fiber Sweep

Lunch, 12pm: Vanilla Fresh Shake, 1/2 banana, 5 baby carrots, 2 tbsp of hummus

Afternoon snack: 5 carrots with 2 tbsp hummus

Dinner, 6pm: Coconut Steamed Veggies from Guidebook, Vanilla Fresh Shake, 1 cup chicken broth

3-Day Refresh: Day 2 Dinner Recipe
3-Day Refresh: Day 2 Dinner Recipe

Dinner was much more tasty than I was expecting!! I scarfed it down pretty quickly, not quite savoring things like I was yesterday!

DAY 2 HUNGER LEVEL: MODERATE

Day 2 was definitely different!  I was a little more hungry but most importantly took MAJOR notice of how much I STRESS EAT!! I work from home so it’s very easy for me to leave my computer and go straight to my fridge for a quick brain break when I’m feeling overwhelmed..which is often. Don’t worry though- I didn’t give in!! BUT I definitely had several urges throughout the day where I literally felt myself about to get up from my seat to go to the fridge and within seconds realized what I was doing! This is something I totally would have followed through with on a normal day and now I’m wondering just HOW MANY CALORIES have I been eating each day, just because I was stressed?! A piece of cheese here, a spoonful of peanut butter there, leftover chicken nuggets… you name it and I’m probably stress-munching on it! So glad to be aware of that terrible habit now! Today, since I couldn’t go for food, I would just drink water or breathe or just stand up and take a step outside for a sec.. whew!

TAKEAWAYS FROM DAY 2:

Eating is often emotional! Are there areas of your life that cause you to stress eat? A relationship, a job, a recent failure, etc? Next time you find yourself walking mindlessly toward the fridge- ask yourself, “Am I ACTUALLY hungry?” “Is it ACTUALLY time for a snack or meal?” “Have I drank enough water today?” Then shut the fridge, take a breathe and find something else to do to relieve the pain!

I realized another problem I might also want to watch out for is using food to reward myself. Today also made me realize how often I like to reward myself with food and drinks….  I LOVE food so if I do something good (exercise, work hard all day, etc) then I feel like I “deserve” a treat. Like recently when I ran a marathon…

“I’m running a marathon tomorrow, I can drink a margarita and eat lots of bread and pasta!”

“I ran a marathon today, I can drink lots of beer and eat pizza!”

“I ran a marathon yesterday, I can eat more pasta!”

“I ran a marathon last week– surely I deserve to keep eating pizza!!”

Where did that land me? 10 lbs heavier than I was… Anyway- Today was a major realization for me that I need to be good to my body ALL the time and that treating it well by working out or working hard, doesn’t mean I should reward it with junk food. Maybe next time I’ll reward myself with some delicious chicken and spinach salad or maybe grilled shrimp & asparagus- things I totally LOVE that would also seem like a treat!

DAY 2 BIGGEST TEMPTATIONS:

  • Cheeeeeese staring me in the face.
  • Veggies! I had already cut up avocado, tomato and peppers from yesterday and man I just wanted to scarf those down. Decided to stick to my plan though, only 1 more day!
  • I babysit a 4-yr-old sometimes… don’t get scared, I didn’t want to eat him…. hahahha… but I did want to eat his popcorn!!

But guess what, temptations have nothing on me today! I’m still on track with Day 2. Going to try to down more water and get to bed before any frozen pizzas hop out of the freezer and start chasing me around the house 😉

DAY 2 HELPFUL TACTICS TO STAY ON TRACK

  • THINK before you eat.
  • Drink water! Sometimes you aren’t hungry, you’re thirsty!

So there it is- my experience on Day 2 of the 3-Day Refresh. Not nearly as horrible as I expected. Just need to get through day 3 tomorrow and I’m done! Can’t wait to share my final results!

Would love to hear if you can relate to any of my emotional eating issues. Maybe we can help each other navigate that challenge together 🙂

Thanks for listening!

3-Day Refresh Experience: Day 1

So after ANOTHER gluttonous vacation, I’ve decided to try out the “3-Day Refresh” from Beachbody. I definitely already know ways I can kickstart my body on my own, without the help of an outside program, BUT I’ll be honest- this time I really felt like I needed a bigger push and more structure to force myself back into my rhythm. If you don’t know, the 3-Day Refresh program is intended to be a jumpstart to better health & nutrition habits. It’s advertised as a great way to make a clean break from bad habits, jump-start a healthier lifestyle, and see real weight loss in just 3 days– without starving yourself!  Well guess what- I will be the judge of that! This is the first time I am trying this program and I want to document what it is, how it works and how I feel throughout the process. Read on for a description of the product + for my experience on Day 1!!

WHAT is included in the 3-DAY REFRESH?

The 3-Day Refresh consists of 3 daily shakes, a fiber drink, plenty of water, plus a wide array of fresh fruits, vegetables and healthy fats throughout the day to keep your energy and metabolism going. The kit itself comes with the 3 nutrition shakes for each day, plus a “Fiber Sweep” shake for each day. It also comes with a super handy guide to help you navigate your way through the 3 days without really having to think much at all about what you are supposed to eat next.

Here’s what you’ll eat and drink during the 3-Day Refresh:

  • Wake-Up: Drink 8-12 oz of water
  • Breakfast (within 1 hour of waking): Shakeology + Fruit Option*
  • Mid-Morning: Fiber Sweep (digestive health drink)**
  • Lunch: Vanilla Fresh Shake (high-protein, hunger-satisfying shake) + Fruit Option* + Veggie Option* + Healthy Fat Option*
  • Afternoon Snack: Fruit Option*, Veggie Option*
  • Dinner: Vanilla Fresh Shake + a meal from the Dinner Recipes list + optional organic vegetable broth
  • Also aim to drink at least 64oz of water per day in addition to water added to drinks above

*FRUIT/VEGGIE/HEALTHY FAT OPTIONS

The first thing I’m loving about the Refresh is that it’s not a starvation diet or complete fast. While you will be consuming less calories and food than you normally would,  you are still getting at least 900 calories per day and all the essential vitamins and nutrients you need. You also get to consume ACTUAL FOOD. Included in the guidebook are approved lists of FRUITS, VEGGIES, SEASONINGS AND HEALTHY FATS along with the appropriate serving sizes to use. There are also approved Dinner Recipes to follow so it really takes the guesswork out.  Here is a pic of my approved dinner from tonight:

3-Day Refresh: Day 1 Dinner Option
3-Day Refresh: Day 1 Dinner Option

3-Day Refresh Spinach Salad:

2 cups baby spinach or salad greens

1/2 medium cucumber, chopped

1/2 medium red bell pepper, sliced (I had an orange bell pepper on hand so used that)

1/4 cup of Alfalfa sprouts (or sub radish or broccoli sprouts)

1/2 medium tomato, chopped

1/2 tsp EVOO

1 Tbsp fresh lemon juice

1 tsp raw pumpkin or sunflower seeds

This salad was actually fantastic and I honestly found it hard to finish all the veggies in it. Though within about 20 minutes I was ready for my dinner shake.

**Fiber Sweep

This is a scientifically formulated blend of soluble and insoluble fibers that is supposed to help gently and naturally eliminate waste from your digestive system and help promote healthy intestinal flora.

Some of the ingredients include whole-ground flax, chia and psyllium seed husks. The psyllium fiber is supposed to help naturally lower cholesterol and support healthy blood sugar levels as part of a healthy diet. Psyllium fiber husk may also reduce the risk of coronary heart disease when used as part of a healthy diet low in saturated fat and cholesterol. Flax and chia seeds are also sources of healthy omega-3 fatty acids.

Ok, now that I’ve gotten most of the explaining out of the way, let’s move on to how Day 1 went!

STARTING MEASUREMENTS:

As with any diet/exercise program, if you really want to see what your results are over a period of time then you should be measuring some stats. Here’s where I’m weighing in and measuring at the start:

3-Day Refresh: Day 1 Measurements
3-Day Refresh: Day 1 Measurements

I was 142 lbs (!) the night before I started. That probably sounds like a great weight for a lot of people BUT I was just 132 lbs a little over a month ago… so you can imagine my surprise (or lackthereof) when I hopped on the scale the night I returned from vacation…. a vacation I RAN A MARATHON during! But… I also ATE & DRANK more than I care to share. That’s what vacation is for, right?!

My measurements may or may not be a little off since I measured myself but I’ll be measuring myself again at the end for consistency. Also to explain my “Belly” measurements in the photo… you are supposed to measure yourself across your belly button, but when I let it all hang out, the spot BELOW my belly button is pretty big- I call that my “Big Belly”…haha. So I measured both spots just to see if there’s a change in the end..

Day 1 Experience:

You are instructed to start your day by immediately drinking 8-12oz of water upon waking to help get your system going. I did this within a half hour of waking as I was sidetracked by toothbrushing, showering and taking care of my 4 dogs (feeding, letting them out, morning love cuddles, etc). I then followed the rest of the daily instructions pretty much on schedule.

Day 1 MENU:

Water: 32 oz x 3, throughout whole day

Tea: 1 Green Tea, 10 am

Coffee: 1 coffee 7am, 1/2 coffee 3pm

Breakfast, 8am: Chocolate Shakeology with cinnamon, 1/2 banana

Mid-morning, 11am: Fiber Sweep

Lunch, 12pm: Vanilla Fresh Shake, 1/2 banana, 5 baby carrots, 2 tbsp of avocado with cumin

Afternoon snack: 1 medium tomato w/ italian herbs and cumin, 2 tbsp avocado with cumin/italian herbs

Dinner, 6pm: Spinach salad from Guidebook, Vanilla Fresh Shake, 1 cup chicken broth

Day 1 Hunger Level: Mild

I felt slightly hungry most of the day but it was never overwhelming. The good news was that each time my hunger felt the strongest, I’d look at the time and realize it was time for another meal, snack or drink.

I didn’t start getting hungry until 10 am (I woke up at 6am). By the time I downed my wake-up water + almost 32 more oz of water + my morning coffee I wasn’t even ready for my breakfast shake and fruit when it came time to have it- but knowing the meals are strategically spaced out during the day, I went for it anyway. Like I said, I felt slightly hungry around 10am so i had the optional morning tea which held me over until the Fiber Sweep around 11am. Then downing more water helped me get through til lunchtime.

I definitely felt a bit hungry after lunch and before dinner, but like I said, once it started becoming “intolerable”- I’d realize it was time to snack or have tea. “Intolerable” is probably not the best word to describe it since none of the hunger I experienced was intolerable by any means… #firstworldproblems

Takeaways from Day 1:

Eating less throughout the day definitely helped me focus on eating slower. Since I only had a few bites of food during meal and snack times, I really had to savor them! We all know that taking TIME to eat your food, actually makes your body realize you are fuller, sooner. Added bonus- you actually get to ENJOY the food you are eating because you are not shoveling it down your throat but really focusing on savoring each bite! Yum! And each meal and snack, when mixed with the shakes and a bunch of water, was definitely enough to get me through the day without getting hangry (and I get hangry pretty damn easily).

day 1 Biggest Temptations:

  • Leftover pizza in the fridge!
  • Autumn Ale in the fridge!
  • Unopened bottle of tequila!

These were no match for me! A 10-lb weight gain and feeling gross after vacation has me keeping my eye on the prize 🙂

Day 1 Helpful Tactics to Stay on Track

  • Drink water! I always say it, but it’s true.
  • If you start feeling too hungry, have some tea/coffee. My afternoon tea turned into an afternoon coffee just because I knew that would mentally make me feel less hungry. Even though I only had a couple sips anyway, it definitely helped curb my appetite!

So there it is- my experience on Day 1 of the 3-Day Refresh. I’ve heard from some friends that Day 2 is the absolute hardest!! I’ll keep you posted tomorrow !