Blog Archives

3 days to a healthier you!

10553460_10152345837744613_542541647719927681_n

My 3 Day Refresh finally arrived! Can you tell I’m excited? ūüėÄ

So what is this 3 Day Refresh, you may ask?

It’s three days worth of healthy eating, cleansing, and detoxing in a healthy, moderate way that won’t tax your body and will help you to either kickstart a new fitness goal or recover from that beer and BBQ fest you just came back from. Back from vacation and let good eating habits slip? Maybe went to a party, ate too many chips and had too much alcohol and feel funky? Perhaps you’re just looking to kickstart a fitness program, or get a bit healthier and slimmer before a major event. Either way…it’s all of three days long and can help produce great results.

This program will help you to shed body fat and bad habits! NO starvation! NO juice cleanses! Just healthy meals, Shakeology, and some supplements to get your body all cleansed up and ready to go. Just a great detox program that’s all of three days long and does not involve torturing yourself in any way, shape, or form!

It is now available and there is a challenge pack sale for the month of July! Yes, it IS vegan and you can choose either vegan or whey protein based Shakeology upon checkout.

10478225_261737900681097_8348506441453148909_n-300x300

 

Direct links for 3 Day Refresh:

3 Day Refresh challenge pack with one month supply of Shakeology, on sale July only: http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=38957

3 Day Refresh with just three day’s worth of Shakeology:¬†http://www.teambeachbody.com/shop/-/shopping/3DayRefresh?referringRepId=38957

And YES, there is a money-back guarantee! You have nothing to lose but excuses, post-bad food and drink ickiness, and obstacles holding you back from your goals.

Dietary changes for life vs quick fix

18303_10151487636460406_1516696704_n

I’ve spoken briefly in the past about diet and fitness not just being about losing a couple of pounds or gaining muscle, but about implementing important lifestyle changes. I can’t stress enough how important this is.

First of all, I don’t believe in dieting for weight loss. I believe in eating healthy and making the right choices for yourself. Dieting is an attempt at a quick fix, and quick fixes don’t work. They don’t teach you how to eat for maintenance, how to take care of yourself, the importance of food as fuel, and what nutritional values need to be met in order to achieve the state of being happy and healthy. What I really love about programs such as the 21 Day Fix is that it teaches you how to eat; not by starving or depriving yourself but by eating in a more balanced way and in the right portions. I think it’s a terrific compromise!

Too often we have unhealthy relationships with food and programming within ourselves set up that often sabotage our efforts to actively engage in a healthy lifestyle. This isn’t something to be ashamed of; this is part of being human. What we are raised with, what we grew up with influences us the most. What foods did we eat as children that made us feel good? What foods do we reach out for when we are sick, stressed, or otherwise not at our best? That’s all programming, and believe it or not, we CAN change that.

Change is scary. We like what’s stable and what’s comfortable. We don’t want to give up foods we enjoy, and many of us have certain foods we’re attached to or otherwise find difficult to give up. My food is chocolate. As a result, I choose to have a breakfast that contains a healthy meal supplement which is chocolate-flavored in order to get my fix, not be deprived, and find a way to have it that’s healthier than binging on chocolate chip cookies, cake, etc.

We can choose to make healthy substitutions versus giving things up. Swap out french fries for baked sweet potato fries, for instance. Instead of a cheeseburger, have a tasty veggie burger instead. I highly recommend Gardein’s Ultimate Beefless Burger. It has an excellent texture, is juicy (something you don’t typically get in a veggie burger!), and incredibly tasty, and it has significantly less calories, less fat, and zero cholesterol. I also love Beyond Meat’s Beefy Burger.

You can also choose to enjoy your foods in moderation versus depriving yourself completely. When eating out, get your favorite slice of cake or pie to go and enjoy a few bites each day. You can even cut it into multiple pieces and have a small piece each day. Think of it as treating yourself. My compromise when eating out where there’s pizza, for instance, is to order a slice of pizza and a salad.

We need to heal our relationships with food before we can achieve our goal of living a happy and healthy lifestyle. Food is necessary; it fuels our bodies for necessary functions and enables us to live, literally! Diets which require severe calorie restrictions and/or are nutritionally deficient may work at first, but ultimately will put your body into starvation mode. Too often people who carry extra weight are yo-yo dieters and eat too much food that lacks nutritional value and nutritional density. 1500 calories of junk food is NOT the same as 1500 calories of healthy vegetables, fruits, whole grains, and lean sources of high amounts of protein, nor will it be treated as such by your body.

The formula for meeting your fitness goals in my book has always been 40% what you eat, 40% how much of it you eat, and 20% how active you are. 80% of any fitness goal is your diet, and as I blogged about the other day, you don’t need to make drastic changes in order to get drastic results. Small changes over time wins the day!

People need to learn how to eat for the long haul, not for the short term. It means being patient and sticking to a plan that may not give you immediate or fast results, but will lead to better and greater changes down the road.

I can’t recommend the 21 Day Fix enough. I’ve given it a try myself by using the containers with my desired workout program, and it was a real game changer. To learn more about it go here.

 

Need additional help? Looking for advice on your fitness goals? I’m just a¬†click away to become¬†your FREE fitness coach.

“I’m stuck! My scale’s stuck! What do I do?”

Stuck_Scale

I once did a blog post on¬†plateaus and how to break them. Today I’m going to expand upon that and give more tips based on personal experience and watching others go through similar experiences:

  1. Move more! Find ways to squeeze in an extra 5-15 minutes throughout your day versus one long, crazy workout. You’ll be less likely to overtrain and get injuries this way, too.¬†More tips on increasing physical activity here.
  2. Log EVERYTHING. Use sites like MyFitnessPal.com and cronometer.com to track food intake.
  3. Make sure you’re getting enough nutrition. Make sure you’re getting enough calories. I see a LOT of people plateau if they severely undereat because after a time, your body will go into starvation mode. If you’re eating under 1000 calories and/or have a calorie deficit greater than 1000 on a regular basis, you are in this category. Maybe what you were doing was working to start but it doesn’t work for the long run.
  4. Consider getting a device such as a Bodymedia or FitBit to track calorie burn. You may be under or overestimating calorie burn, which can affect your performance and how valuable your diet is. See #3.
  5. Change up your routine! Avoid steady state cardio and try new ways of burning calories.
  6. Pump that iron! Try heavier weights or mix it up.
  7. Take rest days! You could be overtraining, and your body can not only adapt quickly but will treat it like a burden and just “get by”. Don’t work out for hours per day. Extreme workouts will NOT get you extreme results, but being consistent with both eating and exercise habits will.
  8. Weight loss and fitness goals are a marathon, not a sprint. If you look for a quick fix you can expect to gain the weight back and return to where you were at to start when you’re done. Worse yet, you could gain more than you had to begin with. Go for the long haul. There ARE healthy¬†approaches that are of shorter duration than most, and if done right can help to start you off on the right track, or shake you up. I highly recommend the 3 Day Refresh for this.

If your problem is motivation, consider getting an exercise buddy. I’m also¬†available to you as a coach to help you with your fitness goals.

 

 

Small changes = BIG results

549720_275010809279342_1588868756_n

In the world of microwaves and drive-thru dining, people can often be impatient for results and wind up turning to all sorts of crazy fad diets, crash diets, and extreme plans to get on track–but don’t plan for the long term in the process.

Small changes over time are really what’s key for any health and fitness plan. Here are some examples:

  • Parking further away from work and walking
  • Talking stairs as opposed to the elevator
  • Walking up and down on the escalator versus standing
  • Cutting out 100-200 calories daily from snacks and/or sugary drinks
  • Replacing soda with water or tea
  • Getting in a 10 minute workout in the morning as opposed to watching tv or being on the computer. There are some great workouts under 30 minutes which may be up your alley!
  • Swapping an unhealthy treat with a healthier version (baked potato fries as opposed to french fries, etc)
  • Having a healthy snack like Shakeology instead of ice cream, etc

As always, I’m here for anyone trying to make changes to their daily lives, whether it’s to gain or lose weight, build muscle, or just be on Team Happy and Healthy. Feel free to make me your fitness coach!

3 Day Refresh is now available!

Just came back from vacation and let good eating habits slip? Maybe went to a party, ate too many chips and had too much alcohol and feel funky? Perhaps you’re just looking to kickstart a fitness program, or get a bit healthier and slimmer before a major event.

This program will help you to shed body fat and bad habits! NO starvation! NO juice cleanses! Just healthy meals, Shakeology, and some supplements to get your body all cleansed up and ready to go. Just a great detox program that’s all of three days long and does not involve torturing yourself in any way, shape, or form!

It is now available and there is a challenge pack sale for the month of June and July! Yes, it IS vegan and you can choose vegan flavors of Shakeology upon checkout.

10478225_261737900681097_8348506441453148909_n-300x300

 

Direct links for 3 Day Refresh:

3 Day Refresh challenge pack with one month supply of Shakeology, on sale July only: http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=38957

3 Day Refresh with just three day’s worth of Shakeology:¬†http://www.teambeachbody.com/shop/-/shopping/3DayRefresh?referringRepId=38957

%d bloggers like this: