Some Reflection Over My Last 7 Months as a Beachbody Coach

***GETTING REAL HERE***

December 30th, 2013, I made a promise to myself to make a change to my health and habits.  This was at a time when I was nearly 25 pounds overweight and mentally/physically/emotionally very unhappy with "letting myself go".  While everything was going right in the world around me on the outside, on the inside I wasn't feeling very good about myself.  I knew I needed to do some work on Me.  It was this promise to myself that has been my reason to keep on this journey these last 7 months and continue on this path for the rest of my life.  What was that promise?  My promise was simply this:

"I promise to lose the weight I've gained, get back to my healthy & fit self, and help others on their journey to live a healthy and active lifestyle."

By making this promise and constantly reminding myself of it every morning, the universe continues to open doors for me and every decision and opportunity I've taken and continue to take, has allowed me to move forward and hold me to my promise.

As some of you may or may not know, I began my fitness journey with Shaun T's FOCUS T25 program, got a great Coach (thank you Lisa!) ordered Shakeology, joined a FB Challenge Group, and stuck to a great clean eating nutrition plan!

It was because of the support I had with my challenge group and coach, that after completing FOCUS T25,  I lost 13 pounds during the 10 week program. The little voice inside my head that kept telling me to stop or quit, was certainly there throughout the entire thing and even today, I have off days where it decides to pop in from time to time.  But, no matter what, I continue to pull through because of that PROMISE that I made for myself.

I continue to still workout at 5am every week-day morning.  This time I'm doing the new program, #PiYo.   And what keeps getting me motivated and pushing through is that I keep reminding myself that 28 years of bad habits can't be broken in just 7 months.  However, making small changes and working towards being a little better each and every day will help get me closer to my goals and the promise that I made for myself.

So what have I learned so far these last 7 months?  What I can tell you is that I have learned a lot about myself - my strengths, my weaknesses, my motivations, my failures, my stressers, etc.  I've learned and read so much on personal development, health and nutrition that I dream about it.  I have even learned from all of you that have joined in on my challenge groups this year!  I've learned that I absolutely love coaching and working with others to help them achieve their health and fitness goals.  But most of all, I've learned that I love supporting and teaching (I even got Yoga Teacher Certified).  It is so important to me to pay it forward in life and I love being a part of something bigger than myself.

So that's my story and my moment of reflection as I look back over the last 7 months of this year.  I'm still continuing down this path and working things out.  I'm not perfect by any means.  But I keep learning.  I keep growing.  I don't quit.  I don't give up.  I made a promise to myself and I don't break my promises...

So, I have a question for you...

What promise would YOU make to YOURSELF right now?  Will you keep it?

SALE! Finally, the TURBOFIRE Challenge Packs are ON SALE!

Okay, I normally don't post things like this very often, but I am seriously excited right now. I have been eyeing Chalene's TURBOFIRE Challenge Pack for a while and I think I finally have an excuse to get it! IT'S ON SALE - $90 OFF! I am super excited! Check it out!!!

Click here for the SALE only running through June 2, 2014: 
http://www.teambeachbody.com/shop/-/shopping/BCPTR180?referringRepId=330957

RECIPE WEDNESDAY: Clean Eating Slow Cooker Meatloaf

Yesterday, I was in the mood for meatloaf and I found this great recipe on The Gracious Pantry.  The fact that it was a clean eating recipe and that I could make it in a crockpot completely made my morning.  Also, all of the ingredients are staples in our home, so it was simple to put together before heading off to work.

One thing I will mention when I made this recipe is that the outside of it did burn a little bit, I think it is because I kept it in over 10 hours (whoops!) and it was still warming when I got home.  Or, it was the fact that I only had 2 pounds of turkey, not 3, like the recipe calls for... oh well ... lesson learned for next time.  Regardless though, it was really good.

As a side to this, I made roasted sweet potatoes with 1 tsp of olive oil, rosemary, and garlic powder with salt to taste.  Then I made a nice spinach salad with fresh strawberries, nuts, and a little olive oil and balsamic vinaigrette.  Yum, Yum, Yum.

(Makes 18 servings)

Ingredients:

• 3 pounds lean ground turkey
• 1 cup whole wheat panko bread crumbs
• 1 cup shredded parmesan cheese (or 1/2 cup grated)
• 1 teaspoon poultry seasoning
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 2 medium carrots, grated
• Salt to taste

Directions:

1. Combine all ingredients in a mixing bowl and mix well using your hands to knead.
2. Lightly spray your slow cooker with a bit of olive oil and place the meat inside, molding it into a meatloaf form. (My slow cooker was a 5 quart.)
3. Press your fingers between the meat and the edge of the slow cooker to bring the meat a finger’s width away from the side of you insert. So basically, you are creating about a 1/2 inch space around the edge of the meat so that the sides of the meatloaf don’t touch the sides of the slow cooker.
4. Cook on Low for 8-10 hours. Slice into 18 pieces and serve with sweet potatoes and a vegetable for a complete, comfort food meal.

5 Ways to Fight Fatigue

If you're lucky enough to have a job, odds are you're overworked... 

A survey conducted by Good Technology found that 80% of participants fielded calls, answered emails, and did other miscellaneous work-type stuff at home after leaving the office. All of that "bonus" time added up to roughly seven extra hours per week—or 30 hours a month.1,2 

Go ahead and cry. I did...  

Factor in other stresses like relationship squabbles and money woes, and it's no surprise why we are too emotionally and physically drained to exercise.  Duh!

And since you're unlikely to take a vacation to recharge— an estimated 577,212,000 available vacation days went unused nationwide last year3—you're going to need to rethink other areas in your life to find the energy to train. Here are four ways you can do that.

#1. Eat More, More Often

"You'll run out of steam when you run out of fuel," says Dr. Felicia Stoler, DCN, MS, RD, FACSM, the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great. "Eating three meals and three snacks can help you maintain blood sugar levels that prevent huge ups and downs in energy levels."

Many of us aren't following that advice. Data from 2011 compiled by Right Management noted that one in three U.S. employees worked through lunch, while 65% took their lunch "break" at their desks. Last year, CareerBuilder polled 3,600 workers and found that 8% dined on delicious and not-so-nutritious food from their company's vending machine at lunchtime.4

Point is, as busy as you might be, you need to make time to eat well to improve energy levels. If you need a reminder, the technology you use to work all of that unpaid OT can also be programmed to alert you when it's time for a snack.

#2. Carb Up

Despite what you've heard, carbohydrates are not hellish calorie ghouls responsible for turning skinny people fat and fat people into morbidly obese planets. In fact, they're a necessity.

"Our brains rely on carbs, and they're a major element to maintaining blood sugar levels," Dr. Stoler says. "Eating only fats and protein won't make you feel more energetic. A basic rule of thumb is to eat carbs with some protein and fat."

Consuming too many simple carbs—foods high on the Glycemic Index (GI)—can cause blood sugar levels to spike, which can lead to additional body fat storage, heart disease, and type 2 diabetes. Fiber-rich whole foods—veggies, whole grains, and fruit—metabolize slower to provide you with lasting energy

According to Dr. Stoler (and depending on what your goals are), you're looking to eat about 50% carbs, 20% protein, and between 25–30% fat per day. And for crying out loud, listen to Mom and eat more fruits and veggies. They're packed with essential vitamins, minerals, and disease-fighting phytonutrients.

#3. Stay Hydrated

Caffeine is a diuretic. In more scientific terms, it makes you go potty more often. So if that's all you're drinking from 9 to 5, you're going to get dehydrated. Along with impeding metabolism and making you feel sluggish,5 dehydration can also go all Criss Angel on your brain and trick it into feeling hungry when it's really not.

Adequate hydration benefits you in a whole host of ways, including lubricating joints, regulating body temperature, assisting the body with excreting waste, and keeping your immune system strong.6

#4. De-Stress

The old standbys to shaking off tension are to meditate and become one with your body. If that doesn't work for you, find a different healthy distraction to pull your brain away from what's stressing you out. If it slows your heart rate and reduces tension, you're golden. If your schedule is too packed to take a walk, read for pleasure, or binge watch season two of House of Cards, give yourself a couple minutes to brew a cup of herbal tea.

The great thing about this option is that you get the benefits of the herb you're brewing in addition to the ritual of slowing down and enjoying a hot drink. Three herbs backed by years of scientific and/or anecdotal evidence are chamomile, kava, and valerian root—but be careful with those last two because they can make you drowsy.

Which leads us to…

#5. Snooze More

An ideal target is seven to nine hours of sleep per night. But most of us aren't getting that, and it's negatively affecting our performance everywhere.7 Lack of sleep can also do a number on your innards.

"Not getting a good night's sleep impacts things like heart health and metabolism," Dr. Stoler says. "It's important to adopt good sleep hygiene and make your bedroom a sanctuary for sleep."

That includes powering down smartphones and shutting off the TV. The blue light those devices emit can mess with melatonin levels, and those late night texts are interfering with your REM cycles. Seriously. A 2011 survey from the National Sleep Foundation found that 20% of people ages 19–29 get woken up multiple times a week by calls, texts, or emails.

Sources:

1. 80 Percent of Americans Work After Hours Equaling An Extra Day of Work Per Week
2. 80 Percent of Americans Spend an Extra Day a Week Working After Hours
3. Vacation Deprivation: Americans Have Twice as Many Unused Days Off As Last Year
4. How About Lunch? Consequences of the Meal Context on Cognition and Emotion
5. How Does Hydration Affect Metabolism?
6. Water Induces Thermogenesis Through Osmosensitive Mechanisms
7. Vital Signs – New Study Finds Many Americans Say They're Too Tired for Sex