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 ūüôā

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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New Year, New Me

Now that the holidays are over, the hangovers are gone and the New Year celebrations have come to an end, I decided to write my first blog post of 2016. I have to say I haven’t been this excited for a New Year in quite some time! Things have been kind of crazy since I moved to Colorado a little over 4 years ago. I immediately began a new relationship in a brand new town which quickly evolved into a marriage and a baby! My husband and I ended up moving to a new town in Colorado last year and then had our first son just 2 months before 2015! As you can imagine this past year has been a complete whirlwind for me. Now that our little dude is already 14 months old we finally feel like we can lay down some bigger, better goals! I have some big goals for myself, for my family and for our future. There are some exciting things on the horizon for us and we couldn’t be more excited to get this year started!

This year we have decided to focus on fitness/nutrition, personal development, career, finances and adventure! I want¬†to focus on reading & writing more, fitness & nutrition and ramping up my Beachbody business¬†(this means more support for you!) while my husband will be focusing on his new cloud accounting career. As always, our main focus for ourselves and our family is ALWAYS travel, adventure, experiencing new things and meeting new people! With us both working remotely we decided it’s high time we take advantage of that and maybe even fix up an old RV and take to the road ūüėČ

Those are some big dreams we are working on behind the scenes but since this page is for health & fitness inspiration, I’m going to share my specific goals in that area with you!

In the fitness world and other industries they say your goals should always be S.M.A.R.T:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-bound

These parameters are great guidelines. You can’t meet a goal unless you know:

  • The specific goal i.e. lose 15 lbs, lose 5% body fat, run a marathon in 4 hours and 30min, etc
  • How you are going to measure your progress towards the goal
  • Plan of action to achieve the goal
  • Timeline and date for achieving the goal

The only thing I DON’T like about the S.M.A.R.T guidelines is the “realistic” part. Let’s face it, nothing great has ever happened that seemed “realistic” at the time. For BIG goals to happen you need to stretch your mind and your body. Having a 6-pack, making 6 figures, selling all your stuff and moving to another country doesn’t seem realistic when you first start out but in order to achieve a big goal, you have to be a little crazy. You are going to have to do some uncomfortable, hard, and seemingly unrealistic things. Specific, measurable & timed goals? Sure. Realistic & achievable? I promise you aren’t going to think so at the start. ¬†I’m not sure about you but most amazing things I’ve done in my life didn’t seem too smart, realistic or achievable until I did them.

I guess what I”m trying to say is, don’t limit yourself. Dream big, then dream bigger and then dream bigger than that. Many of the best inventions, ideas and creations in the world didn’t come from realistic thoughts, they came from thinking outside of the box, going against the advice of others and definitely NOT listening to what others thought during the process. You have to be a little crazy to get somewhere cool ūüôā This is my year to get uncomfortable!

Anyway that being said, I do have some very specific goals in terms of my health, fitness & personal development. I plan to focus on these throughout the whole year to just help increase my overall health and well-being.

  • Drink at least 64 oz of water per day
  • Workout (20 min or more) at least 5 days per week
  • Eat 5 salads per week
  • Drink 1 Shakeology per day
  • Read 3 books per month (2 personal development, 1 any topic)
  • Spend at least 20 minutes per day outside

In terms of a few bigger goals, in my free time I plan to:

  • Inspire & encourage others to live a healthy lifestyle and provide them the tools to do so
  • Learn some new digital skills such as website design, better content writing, social media marketing, etc
  • Spend more time outdoors with my son and husband
  • Go on more adventures

Now I want you to tell me ONE UN-realistic goal you have for 2016 and how you are going to achieve it! 2016 is mine! Will it be yours too??

Holiday Survival Guide

I don’t know about you but I am totally one of those people who starts celebrating Christmas the day after Halloween. I learned the hard way that waiting until the day after Thanksgiving just doesn’t give me enough time to experience all the amazing joys of the holiday season! For instance:

*Seeing ALL the Christmas movies…a couple times. There’s even some new Christmas movies¬†coming out this winter! YAY!

*Appreciating all the indoor and outdoor decorations, including those delicious evergreen and sugar cookie candles.

*Peppermint Mochas…need I say more? (Luckily there’s not a Starbucks within 35 miles of me so it will be easy to only have a couple this season!)

*Holiday parties! I want to throw one solely based on the fact that there are now Peanuts character CHRISTMAS PARTY decorations available.

*My happiness! I have to admit that the winter and Christmas seasons have always made me happy and from about mid-October through Dec 31st I’m freaking tickled ūüėČ

And I don’t care about the haters out there- making fun of and yelling at people who start their Christmas festivities early. I’ll be over here in my Christmas PJs, sippin on some cocoa, watching Elf for a third time, and enjoying my Christmas decorations, scents, carols and recipes for 2 WHOLE months… you can be a scrooge, no skin off my festive back ūüėČ

elf

BUT let’s get to the point of this post and that is HOLIDAY SURVIVAL. Yes with all the cookies, movies, carols, snowmen, peppermint mochas, party-planning, etc… it does turn into SURVIVAL SEASON for many of us. I know a¬†lot of folks have the mindset of just “making it through the holidays”, whether that is due to finances, hectic schedules, family issues, personal situations, food battles or any of the other millions of things that can make the holiday stressful instead of fun. And what do we do when we are STRESSED….or EXCITED… or CELEBRATING…. or SAD??

WE EAT!!!!

I know, because I’m a huge emotional eater myself. It’s something that is WILDLY hard for me to control without focus, SUPPORT, and motivation. I know the holiday season always gets the best of me and I end up walking my ass through¬†the seven levels of the Candy Cane forest, through the sea of swirly twirly gum drops, and then I walk through a Starbucks fountain of never-ending peppermint mochas, and then I sit my ass on my couch wrapped up in a snowman blanket and drink Bailey’s Irish Cream til I pass out….

Ok.. so I’m exaggerating ¬†A LITTLE BIT. But you know what I mean. Holidays are HARD. Hard to moderate indulgences, hard to focus, hard to stay disciplined with health & fitness.

So how am I going to stay on track through the whole holiday season WHILE STILL ENJOYING the things I love in moderation?¬†With the help of some awesome friends of course! I have a whole crew of supporters, motivators and cheerleaders right at my fingertips. I’m talking about people¬†who wake up at the crack of dawn to workout, inspiring me to do the same. People who say no to that extra cookie and show me a great alternative. People who share healthy recipe and snack ideas with me.¬†People on my sidelines saying “Katie, you can do it! Katie, you have the POWER to make good choices! Katie, you are WORTH THE CHANGES you want to see in your life! Katie, you have the WILL AND THE DISCIPLINE to see those changes through! KATIE YOU ARE A BADASS MOTHER *&^%$ WHO IS STRONGER, WISER AND FITTER THAN YOU’VE EVER BEEN BEFORE.”

“KATIE,

Guess what- when you start to hear these things enough, you start to believe them and you start to believe them because they are true. They are true now, they were true yesterday and they will be true tomorrow. It’s up to YOU to decide when you’ll start to believe it yourself. It’s up to YOU to decide if this December¬†will be when you finally decide to say “I’M WORTH IT”.. or maybe you’ll¬†wait til January… or February… or you’ll find yourself sitting here next November wishing you started sooner.

And please let me explain, I’m not just talking about weight loss here. I’m talking about gaining strength, having energy, reducing cravings, dropping binge¬†diets and discovering clean eating. I’m talking about self-confidence, self-improvement, meeting new people, giving and receiving inspiration, learning, growing and LEANING on people who want to help you. Leaning on people who are in the same boat as you. People who are as imperfect as you are. People who have cheat meals. People who drink beer. People who still get their ass up and work their ass out because it gives them the confidence and the stress-relief that we all need a little more of in our lives.

So tell me this… How would it change your life if you spent this¬†holiday season FULL OF ENERGY? Or if you ended the holiday season A FEW POUNDS LIGHTER? What if you started the NEW YEAR FEELING REFRESHED… not feeling tired, worn, broken?

What if….

You let me help you do it?

I am helping run a 30 day HOLIDAY SURVIVAL support group starting on November 30th and running it until the end of the year!

Holiday Survival Guide

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.

6. ME!! As your personal coach and support system, showing up with you daily, doing our workouts, saying NO to things that don’t serve us well and saying YES to things that do.

Let’s rock¬†in the New Year feeling confident!!! And let’s do it by learning how to moderate, stay disciplined and HAVE FUN at the same time ūüôā

So what are the requirements to participate in this group?? Check out the details below- would love to have you join us!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application or message me on Facebook or Instagram!

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?

Let’s ring in the New Year looking F%@#ing FABULOUS.

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! ūüôā 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¬†ūüėČ

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 ūüôā

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 ūüôā

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 !

5 Ways I Helped Myself Recover from a Gluttonous Vacation

As you may or may not know, I am originally from the Philadelphia area and I’ll tell you what- they have amazing F##$%#$#%’ing food. Everywhere. It doesn’t matter what type of eating establishment you go to, 9 times out of 10, it’s going to be pretty dang good. Upscale restaurants, road-side food trucks, mom & pop pizza shops, convenient stores (Can I get a HELL YEAH for WAWA?!), your cousin’s house for a party, if it’s in the PA-NJ-NY tri-state¬†area, there is going to be SOMETHING good to eat. That being said, I have been living in Colorado for 4¬† years now and their food is a bit “eh”…¬†So every time I go back to PA, which is a few times a year, I plan to PIG OUT. And I’m totally ok with that. And you should be too. You live once so you should¬†spend most of the time treating your body right and spend some of the time indulging in your most fantastic favorite things ūüôā

Buffalo Chicken Cheesesteak
Buffalo Chicken Cheesesteak

But¬†as you can imagine, pigging out for almost 2 weeks is going to WRECK your body. I tried to drink water (FAIL), tried to stay active (FAIL), but mostly I tried to enjoy myself. Getting your body back in line after that can be tough. So without further ado, here are 5 ways to kick start that healthy body back into shape after a VERY gluttonous vacation ūüôā

  1. DRINK WATER

The absolute best thing you can do to start ridding your body of toxins and getting your system working properly again is drinking water. Seems like an obvious one but it’s hard for most of us to stay on top of. My first day back from vacation I pounded water. This flushes your system, keeps you alert and awake, helps your bodily functions (i.e. taking a poo), makes you look fresh, feel fresh and helps get you back in the mindset of healthy living. It might be hard that first day if you were pounding soda and beer all week, but I have faith in¬† you ūüôā My goal was to drink 32oz by 11am, by 3pm and by 8pm for a whopping total of 96 oz of water per day.

2. MOVE

Feeling sluggish after all that time sitting on your butt? Me too. An object at rest likes to keep resting dammit. It’s physics! BUT the only way to fight the urge to stay on your BUTT, is to get OFF YOUR BUTT. I totally didn’t want to and I totally felt like crap during and after the 40-minute workout I did at the park, but guess what- I did it anyway. Because I’m awesome like that ūüėČ Just kidding- kind of. But for real – get your ass moving, the sooner the better. I promise, the next day you’ll be wanting to move again… it’s physics!

3. GET AN ACCOUNTABILITY PARTNER

This is a big one for me! Having someone who is counting on you to show up works wonders! Especially if it’s a “new” friend. You may likely¬†tell your best friend of 20 yrs to screw off if she’s texting you at 6am about the run you are supposed to go on…. zzzZZZzzzZZZ. But if you make plans with a new acquaintance or a new friend you’ll be much less likely to bail ūüėČ I can’t even tell you the amount of workouts I’ve done this summer at a park, in my living room or elsewhere for the simple reason that¬†SOMEONE ELSE WAS EXPECTING ME TO DO IT! Whether I promised to show up virtually or in person, someone was counting on me. Find someone to count on to get your butt moving! If you need help in that area, keep your eyes peeled for the fitness & nutrition accountability groups I’ll be offering this coming fall/winter. I have a whole crew of people waiting to keep you on track and support and encourage you through your fitness journey.

4. DON’T PUT PIE IN YOUR PIEHOLE

Abs are made in the kitchen. So are cookies, pie, pizza, cake, ice cream and burritos ūüėČ Guess what- if you keep stuffing your face with crap, you are going to look and feel like crap! It’s physics! Just kidding- but it is a fact. You are what you eat whether you like it or not. Treat your¬†body like the holy temple that it is and start feeding it delicious and healthy stuff. No, I don’t eat healthy 100% of the time, but I do eat healthy about 80% of the time. My body is amazing and it proves that fact time and time again when I watch it do crazy things like run a marathon, birth a child, climb a mountain, etc. It’s a beautiful creation and the only person with the ability to treat it as such is YOU. No one is going to do it for you. ¬†My body is my vehicle to all the awesome stuff in the world and¬†I intend to treat it nicely so it keeps motoring me more and more cool places ūüôā

5. REPEAT…

…for life. Seriously though-¬†eating healthy and staying¬†fit shouldn’t be a one-time deal. You can’t do it for 6 months and then never again. It’s a lifetime commitment. A commitment to yourself, to treat yourself with respect and LOVE. No matter what you look like right now or in the future, you are worth loving, respecting and treating well. Doing all these things should be a treat, not a punishment.¬†Drinking more water, moving, eating healthy food, and finding like-minded friends to do all of the above with IS A GIFT. None of it is to make you feel miserable, all of it is to make you feel great. Does that mean it’s easy to repeat all this for life? No. But it’s worth it. I promise.

So there you have it-¬†my 5 tips for recovering after a gluttonous vacation. Remember, the first few days can be tough but so are you. So just throw that water down the hatch, shake that booty, grab a friend, eat an apple and stay healthy for life because YOU ARE WORTH IT and I promise you won’t regret it ūüôā

mbf

7 Tips for Bouncing Back After Baby

At 6-months postpartum I am back to my pre-pregnancy weight and feeling pretty dang strong. People have mentioned how “lucky” I am to have a body that bounced back so easily after giving birth. The funny thing is that¬†“LUCK” has NOTHING to do with it! In order to get your body to bounce back after a baby, there’s a lot you have to do before, during and after you are pregnant and give birth. Also don’t get me wrong, my body, while feeling great, is different than it used to be… my boobs are lopsided, my skin is soft and loose in more places than I care to mention BUT my body has proved how amazing it is by allowing me to grow a baby, give birth, and then “bounce back” to normal. Knowing how strong, how capable, and how amazing the human body is, has only reinforced that I need to treat it well. I want this body to thrive for me, for my family, and for the next time I decide to grow a human! ¬†So without further a do, bouncing back after baby has nothing to do with luck, and everything to do with:

1. Pre-Pregnancy Health & Fitness

Before I got pregnant I was physically fit, improving my fitness monthly, and eating pretty healthy. I think a HUGE part of bouncing back has to do with your lifestyle and physique BEFORE you get pregnant. I strongly encourage those considering pregnancy to first take a look at their body and decide if it’s a good enough place to grow a human! Think about the type of body you want your child to be created in. Is it an overweight, lazy, dehydrated body? Or is it a body that is eating nutritious, natural foods? Is it a body that drinks¬†TONS of water? Is it a body that participates in several days of moderate-intensity exercise per week? Your body will do¬†amazing things, but it will do them even better if you are fit, healthy and happy before you put a bun in that oven. Getting yourself healthy BEFORE you get pregnant is the best¬†thing you can do for your post-pregnancy body.

2. Health & Fitness DURING Pregnancy

We all know that with¬†pregnancy comes a bit of free reign…strangers hold doors open for you, family and friends won’t let you carry anything, no one looks at you funny if you order dessert for dinner, and cat naps are totally encouraged. That being said, if you want a healthy, energetic pregnancy and a good “bounce back” then it’s not the time to say “anything goes.” While I definitely had my indulgences (naps, ice cream & pizza included), I never let myself go too crazy with it. I tried to eat healthy 70-80% of the time. I also took note when I was eating a bit TOO much ice cream and started swapping it out for Greek yogurt with some chocolate syrup on top instead. Find places where you can make a small change that can make a big difference. Now that you’re pregnant, you really want to keep that shrine of yours in tip top shape. For one, it’s housing that incredible baby of yours, Second, staying active and eating well during pregnancy is known to improve your energy, prevent excessive weight gain, improve sleep & body image, reduce stress and reduce recovery time after birth, along with some other benefits. I continued working out throughout my pregnancy- bootcamp classes, hiking, biking, walking and some weight training. I made sure to modify when I needed to. I¬†never overdid¬†it and I let my body lead the way. If I was feeling great in a bootcamp class, then I continued to keep up with everyone else. If I wasn’t then I would tone things down a bit. LISTENING to your body is a huge part of fitness during pregnancy. You should always stop working out IMMEDIATELY if you feel any pain or unusual symptoms. ¬†Also, if you are already pregnant and did not have a workout routine in place beforehand, you can still be active!¬†With approval from your doctor, you can ease into a low-intensity activity program that will¬†still be beneficial to you and your baby. Your post-baby body will thank you!

3. Relaxing after Baby

After 9 months of being pregnant, staying active, and then experiencing a long, arduous birth, I was EXHAUSTED!!! Be sure to use those first 2-3 months after your have your baby to RELAX! There will always be time to get back in shape, there will always be time to lose the baby weight. Your baby won’t be little forever, so enjoy the special time and allow yourself to sleep when you can, get some fresh air, and just pay attention to the¬†moments in front of you. Working out can come later!

4. Starting slowly

Once you receive clearance from your doctor to begin working out again, start out slowly! This will of course depend on how fit and active you were before pregnancy and what type of birth you had (natural, c-section, etc). As mentioned, I was pretty active before I got pregnant and all throughout my pregnancy. That being said, I still felt surprisingly WEAK when I got back to my workout routine. I had extra weight on me, I was tired, and my muscles, especially my core, ¬†felt like a noodle! You don’t have to go big or go home when you first get back to it. Start with walking, yoga, hiking or a very slow jog. Ease back into things and I think ¬†you’ll be amazed how quickly you feel stronger and better. I did what I could daily and my strength improved quickly. Even now, my best and most energetic days are the ones where I force myself to squeeze in a workout.

5. Consistency

The biggest thing that really helped me bounce back once I got moving again was being consistent. Being a mom CHANGES YOUR LIFE. I know we all know that, but for real- your priorities change, sleep is necessary, and your mind is everywhere but on yourself. The way I stayed consistent was by picking a workout program I ¬†knew I would like and keep up with. What was most important to me was the most bang for my buck. I ended up doing 2 months worth of InsanityMax30 by Beachbody. It is 30 min workouts, 5 days a week. I was able to complete the whole program over 8 wks even while exclusively breastfeeding. That program could be a little intense for someone with little fitness experience and was even difficult for me to keep up with. I ended up modifying EVERYTHING but still got in a 30 minute workout each day. My point is- pick something (anything!) that you know you’ll do daily, whether that’s walking, swimming, hiking, biking, the local yoga studio, at-home workout videos etc. ¬†The best part is that you can always modify ANY activity to fit your current fitness level (if you need help modifying anything, please reach out to me!). As with fitness anytime in your life,¬†consistency is needed for real change to occur.

6. Preparation

Preparation is super important as well, especially for busy moms. Preparation might feel like an impossible task when you have so much going on and when a baby takes up pretty much ALL of your time. Even if I had a few minutes to myself, I was definitely more eager to use it to shower, or eat or just simply sit and stare at the wall without a baby in my arms. When I felt motivated and able I would try to prep some healthy meals. Since that often wasn’t an option, I found a way to get a healthy meal fast. ¬†For starters, I fell in love with my Veggetti. Most nights, with a baby on my hip, I would cook zucchini noodles, meat and veggies. I’d also have eggs and veggies for breakfast, maybe salad/protein for lunch. Most important for me was keeping healthy snacks on hand. I’d have apples, almonds & all-natural peanut butter nearby if I needed a snack, instead of mindlessly shoving crap into my mouth. But guess what- if I was hungry, I ate!! This is especially important if you are breastfeeding. You need food to fuel you and your baby. If you are nursing your child it is NOT the time to go on a diet. It is a GREAT time to be eating sufficiently and healthily! Because I knew my body needed food to keep producing milk for my baby, I never monitored the QUANTITY¬†of what I ate, I only monitored the QUALITY. Lots of veggies, protein and GOOD carbs. What’s a good carb? Quinoa, beans, things high in fiber that will keep you full and not spike your sugar levels. Long story short, having nutritious food on hand will be your key to success. In the early postpartum months it’s so much more about WHAT you are putting in your mouth and not about HOW MUCH. And I promise you- you can still lose weight even if you don’t diet!¬†I lost 12 lbs in 2 months just from short workouts and making better food choices.

7. Maintenance

Life gets hectic after you have a little one and unfortunately that means mom’s needs often go to the wayside. Continuing to make fitness a priority in your life is going to make you a better, stronger and healthier mom and role model for your child. Even if you feel like you can’t get a real workout in, you can always do SOMETHING! The best thing is you now have a “barbell” (aka your baby!) with you wherever you go! In order to maintain your fitness, make sure you stay active in some way each day. Strap that baby to you and start doing some squats and lunges or even just lift him up into the air. Anything is better than nothing and ¬†you’ll even get some smiles out of the little one while you’re at it.

So before you decide to get pregnant, or if you already are, think about the type of body¬†you want to grow your child in. Make it a healthy, hydrated, nutritious, and strong place to grow. “Bouncing back” isn’t about luck, it’s about patience, consistency, and making the right choices for you and your baby. Keeping these things in mind will truly¬†help you bounce back AND it will make you a fit, strong mama to that amazing little baby of yours.

If you have any questions about working out before, during or after your pregnancy please reach out and I will¬†help! It’s always important to¬†refer to the American Congress of Obstetricians & Gynecologists (ACOG) Guidelines as well.

Thanks for listening!

Me @ 3 months postpartum
Me @ 3 months postpartum