Healthy Tips

Motivational Quote: Advice From A Tree

I just love this quote and I think this image goes so perfectly with it. I just love to be in the quiet and still of nature and soak it all up. It is my happy place and so rare that I get to enjoy it these days. Happy Friday!

Advice From A Tree

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Re-Fuel: 5 Post Workout Snack Ideas

It is super important to fuel your body both before and after working out! I always grab a post workout snack within an hour of working out. Go for protein-packed snacks and this is a great time to add in some carbs and/or fruit, too! Here are 5 of my favorites:

      1. Raspberries and almond slivers
        This is a delightful combo and one of my favorite snacks to grab. So easy and the flavors are perfect together.Raspberries and Almonds
      2. Ricotta with fruit and granola
        Top part-skim ricotta cheese (or Greek yogurt) with fresh fruit, unsweetened granola (or sprouted-grain cereal), and some almond slices. Drizzle a small amount of pure maple syrup or honey on top. This is so decadent it will feel like dessert! A great “treat” for after working out.Ricotta with Fruit and Granola 
      3. Sliced cucumber topped with hummus, feta, and roasted red pepper
        Prepare ahead of time and place in the fridge while working out. These are insanely yummy.Cucumber with hummus, feta and red pepper
      4. Nut butter and banana on whole grain toast
        Super easy and filling. Choose sprouted whole grain bread and top with your favorite nut butter (always check ingredients for extra additives in these).Nut Butter Banana Toast
      5. Blackberries and pistachios
        Another of my favorite fruit and nut combos! Go for unsalted pistachios. The sweetness and crunch are perfect together!Blackberries and pistachios

I hope these give you some ideas, but check out even more healthy snack ideas here. Remember to always fuel up before and after your workouts with healthy foods to fuel your body and help build muscle and shed fat!

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

Changing My Body Image

I have struggled with body image my entire life. I don’t think growing up in the ballet world helped. It was normal to agonize over “fat” that was unseen by anyone other than our own crazily distorted self images. It was normal to be anorexic. I remember congratulating myself if I was so dizzy and lightheaded that I could barely make it through a dance class because that meant I barely ate anything that day.

I have also always been quick to criticize myself, self-depricating in every way. It’s only recently that I have started noticing myself doing that and noticing other people’s reactions to my behavior. What I saw surprised me. People didn’t seem to react supportively of my self criticisms. There is a big line between honesty (which is what I am trying to embrace lately) and just mean, unfounded talk about ourselves. I beat myself up in front of the mirror and I beat myself in front of other people. Why? Maybe I hoped if I pointed out my flaws people would be less judgmental of them. Instead I think people are just annoyed that I am so hard on myself.

So, I have been changing. Slowly. It is so engrained in me to say ew I look fat today. Instead I look in the mirror and push those negative thoughts away and say something nice about myself. I look and I say you are looking pretty damn good, girl. My eyes will drift to a part that I don’t like about myself and I pull them back and think about how much my body has done and been through, how much I have PUT it through and how I have only treated it like crap in return. And I say something nice. I BELIEVE something nice. And that is a start.

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Clean Eating Basics

So what exactly is clean eating? It’s such a vague term. Here is a little break down for you.

Clean Eating Basics

 

  • Clean eating is a lifestyle, not a diet
  • Use the 80/20 rule to indulge
  • Eat only whole, real foods as much as possible
  • Prepare all your meals yourself
  • Avoid processed foods, white flour, and refined sugars
  • Shop the perimeter of the grocery store to find whole foods
  • Stay away from anything labeled reduced fat or low fat
  • If you can’t pronounce an ingredient on the label, don’t buy it
  • Buy organic, lean meats
  • Eat smaller meals every 2-3 hours to help keep you full
  • Drink plenty of water!

 

 

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Drink More Water!

I made a conscious effort to drink more water in my early 20s. I was going to aesthetician school and learned that there are two things that you should do for better skin: drink plenty of water and always wear SPF. Both of those habits stuck for me and I love my water. But, I still have to remind myself to get enough of it.

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As a general rule of thumb, you want to drink half of your body weight in ounces every day. Take your weight, divide in half and that is the amount to drink. (100 lbs = 50 oz, 150 lbs = 75 oz, 200 lbs = 100 oz). I usually strive for 100 ounces a day as do many of my fitness buddies.

Sometimes it can be hard to get all that water down. I absolutely LOVE my 32 ounce bubba keg (I got mine on Amazon). I take it everywhere with me and I know that if I fill it up three times then I am covered on my water intake.

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If you are struggling, try adding any variety of fruit to your water. Or try something like oranges and vanilla extract, cucumber slices and mint, strawberries and basil. Yummy!

Another favorite of mine is sparkling water. I used this a lot way back when when I was giving up soda and drinking more water. Some times I just love a good bubbly and flavoring it up really helps, too. Here are a couple of my favorites:

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If I am really struggling and need something non-water I go for one of these. Completely naturally flavored with a bit of Stevia, they are great if you are in the mood for lemonade. Only 10 calories.

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It takes a little time getting used to all the extra water but pretty soon you will crave it! It’s a great thing for your overall health (and skin!) to get all your water in. Now go pour yourself a glass!

 

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My Meal Plan

Okay, I have been working out the kinks of switching blog names and blog platforms but I have so much I want to share and lots of stuff in my drafts. I want to share with you what I eat every day!

On a regular, daily basis this is pretty much what I eat. It is based off of the 21 Day Fix recommended portions for my caloric needs. I do schedule a weekly cheat meal. Some weeks I may cheat more than others but my cheat meals are so much better when I don’t have to feel guilty about them because I know that I ate healthy and clean all week.

Breakfast. This was the biggest change for me. I often skipped it or had something carb-y. Now I have a protein (in this case uncured turkey bacon), fruit and coffee (with unsweetened almond milk and raw sugar – my one little treat because Stevia is just not the same but I am going to have to give that up on 21 Day Fix Extreme!).

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Morning snack. Often fruit and a hard boiled egg. Sometimes I’ll do veggies and hummus. Or toast and avocado but I do like to keep the carbs to a minimum. I looooove some mustard on my hard boiled eggs. Grey poupon is great or I really like whole grain dijon.

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Lunch. Either a salad with protein or a turkey wrap. I load up my salads with different veggies and sometimes chick peas, pepitas, goat cheese, etc. I do EVOO and red wine vinegar on my salads plus fresh ground pepper and a pinch of Mediterranean sea salt.

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Afternoon snack. My shakeology. I love my chocolate shakeology and usually just make it with water and ice to save fruits and carbs for eating. I do it in the afternoon after my workouts and it is really like a treat when you are on a low sugar diet (it’s sweetened with stevia).

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If I am hungry again while I’m feeding the girls I may do a small salad or hummus and veggies because I usually don’t eat dinner until after they go to bed at 7 pm.

Dinner. I try to have protein and veggies and possibly carbs and/or healthy fats. There are so many great recipes out there and I will be sharing my favorites here.

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I am a lot less strict when I am not on the 21 Day Fix budgeting every meal and portion. I just try to watch my portions, my sugar and carbs, and not eat anything processed, packaged or that isn’t whole food. I cheat, I slip up, I drink wine. But as long as I stay on track 90% of the time that isn’t a problem.

 

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21 Day Fix

I am going back to the program that started it all for me, the 21 Day Fix. This program worked like nothing I had tried before. It combines portion-controlled, clean eating, with 30 minute daily kick ass workouts. After doing it twice in a row I lost over 10 lbs and the most awesome part is that I actually learned how to eat properly. I was carb happy and eating too much processed crap before. Now I eat way more protein, fruits and vegetables. But, I have slacked on my eating lately so I am starting a new round of the fix in preparation for the 21 Day Fix Extreme which came out today and I can’t wait to try!

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I started my meal planning today and am back to my containers that worked so well for me. Will have lots of great, healthy, fix-approved recipes to share soon!

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

My Progress: Before and After Photos

So this is pretty much the scariest thing that I have ever done. Posting a picture of myself like this on the internet is immensely terrifying. I am actually a very private person. But I want to change that. I want to help people!

This old self was 3 months postpartum with baby number 2. I couldn’t bear to take this before picture but my coach swore that I would one day look back on it and feel good. She said that it was a goodbye picture. It was painful. I hid my face with my phone. I shuddered every time I swiped too far on my iPhone and saw it staring back at me.

But I finally can accept it. I am 32, I’ve had 2 kids, and years and years of eating whatever I wanted and not exercising. And it finally all caught up to me. As it does.

I wanted to wait to post this until I had a “better” after photo. But, eff that. This after feels pretty damn good to me. And I don’t know if I will ever be able to maintain a 6 pack. Or if I even WANT that. So this is me. This is me 8 months ago. And this is me now. And even though we are the same person. This me feels so much better and happier and stronger.

Okay. Now hold me while I go hyperventilate that this picture is out there.

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Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

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