My Super Scary Summer Plan- Update and Revision

Keep Calm It's Summer Break

I have a special place in my  for teachers and school employees! At the end of every school year I would tell myself, "I am going to get healthy before school starts", and then I wouldn't. If this sounds familiar and YOU REALLY WANT to make this summer the ONE, I can help!
I am coaching a group JUST FOR TEACHERS and SCHOOL EMPLOYEES! Want details? Comment or message me!
DON'T WAIT ANOTHER SCHOOL YEAR TO FEEL GOOD and HAVE MORE ENERGY!

Summer Weekly Challenge ~ #10

Are YOU still with me?

This week we are limiting our sugar. 
Oh no! This one is the most challenging for me. I would gladly give up everything for my sweets. 

My goal for this week will be to only consume sugar from fruit and greek yogurt. I am giving up all treats for the week, unless they are sugar-free jello or pudding, etc.

Who's in it with me?

Summer Weekly Challenge ~ #9

I know it is hard to accept that we are in week 9 of our Summer Challenge. Yes, that means summer is almost over. Some of you have gone back to work or are going back to work this week. Many of you are school supply shopping for your kiddos. Instead of dwelling on days gone by, let's focus on how far we've come and the greatness ahead this fall!

BUT WE ARE NOT DONE YET!

Last week you reflected and made your own goal. How did you do?

If I had to pinpoint one thing that has contributed to my success the most it would be limited my "white carbohydrate" intake. What in the world does that mean? I've talked about it a lot, only because it was the missing link in my chain to better health. My body holds on to every bit of starch it can. . . usually in my gut. How do I know this? Because the very second I stopped eating white bread, white rice, white pasta and white potatoes I began to lose weight and my stomach pooch began to dissipate. AND I MEAN THE VERY SECOND or so it felt like. 

Now, because I am all about full disclosure here, I admit that these foods are not too tough for me to omit from my diet. While I do enjoy sourdough bread (especially toasted with real butter) I am pretty okay with avoiding it all. However, complete omission is not practical nor is it healthy. . . so what do I do?

I make sure that I only eat whole grain carbohydrates and I try to limit those to breakfast and lunch in moderation. 
Why?

• Associated with lower LDL and triglyceride levels, and therefore the risk of heart disease
• Consumption is inversely related to hypertension
• Shown to reduce the risk of type 2 diabetes and obesity
• Helps improve bowel health and promotes the growth of healthy bacteria in the colon, which may reduce the risk of stomach and intestinal cancers.
• Promotes healthy metabolism and a healthy nervous system
• The antioxidants, phenols, lignans and saponins present in whole grains may prevent cancer

Here is a list of my favorites!

• quinoa
• steel cut oatmeal
• brown rice
• popcorn (air popped)

Be very, very careful, when shopping! Just because it says "Whole Grain" does not necessarily mean it is!  Check the label closely and if you see "milled", "enriched", "rice", "wheat germ", "unbleached", or "corn meal"there may be some tricky tactics going on there. And just because something says "wheat" does NOT mean it is whole grain. Visit the Whole Grains Council website for a lot of valuable information!

We love to hear from you! Share with us your favorite whole grains, recipes or products with whole grains!

Do you take this challenge this week? 

I do!

Summer Weekly Challenge ~ #7

You are well on your way to being the healthiest version of you! How do you feel? What changes have you noticed?

After last week you are used to recording your food and drink intake. This week we are working on getting more protein into our daily calorie intake. Why?

Protein helps you gain muscle, lose fat (because you are gaining muscle) and helps keep you feel full longer. Also,  I have noticed that when I concentrate on adding more protein into my diet I omit the not-so-good-for-me carbohydrates like white bread, pasta and white rice. When I changed this small way to eat I NOTICED HUGE RESULTS IMMEDIATELY! Lucky for me those starchy foods are not my favorites so cutting way down on them hasn't been much of a challenge. My rule of thumb is to only eat carbs that are from fruits, vegetables and whole grains. **I always focus on what I am adding into my diet rather than what I am taking out**

So what are some proteins to concentrate on?

~Here are my go-to sources for protein that I eat weekly~

Breakfast Choices: egg white omelette, quinoa as oatmeal, Greek yogurt, protein powder smoothie, peanut butter, almond milk

Snack Choices: raw almonds, edamame, peanut butter (on apple), hard boiled egg, turkey slices, protein bar (just make sure it is low sugar), hummus

Lunch Choices: Tuna, salmon, chicken, quinoa, 

Dinner Choices: Pork, lean beef, (lunch choices)

Week 7 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.

• Continue for AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal.

• For THREE days this week implement thirty minutes of strength training.

• Drink at least EIGHT glasses of water EVERY DAY.

• Each day that you exercise, spend an additional ten minutes doing CORE STRENGTHENING exercises. 

• For SEVEN days write down everything you eat and drink. 

• Focus on adding more protein into your meals. 

Don't forget to keep us posted on your success!!!

Summer Weekly Challenge ~ #5

Are you still with us? 

Summer can either be a great time to get healthy or a time filled with distractions and temptations! 

Which is yours turning out like?

Last week was the perfect week for a water intake challenge. Here on the west coast temperatures were soaring in the 100's. 

This week we are strengthening our CORE!

Week 5 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.

• Continue for AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal.

• For THREE days this week implement thirty minutes of strength training.

• Drink at least EIGHT glasses of water EVERY DAY.

• Each day that you exercise, spend an additional ten minutes doing CORE STRENGTHENING exercises. 

Need some inspiration on strengthening your core? Here ya go!

Core strength training not only works the muscles in the hips, abdomen and back, it also trains them to all work and function together. It builds coordination between these muscles, and as the Mayo Clinic writes, these muscles working together balances and stabilizes your body.

Read more: http://www.livestrong.com/article/103050-benefits-core-strength-training/#ixzz2Xktr29qE

A strong core helps you maintain proper form when running or walking, reducing your risk of injury. When your core doesn’t do its job of stabilizing your trunk, other muscles and joints kick in to make up for the slack. Your back, knees, shoulders and ankles may suffer without core training. Simple movements like stepping off a curb, twisting to close a car door or carrying heavy boxes can cause injury when your core is weak. Source here. 

Core Strengthening Does Not Just Mean Sit-Ups

Yoga Poses

Courtesy of Pinterest

Pilates Style Moves

Source Here.

Now that we are adding another element to our work-outs, the minutes are adding up. Here is an example of my weekly schedule. This is just to help out, yours can be modified to what suits your schedule.

Monday~ Half Marathon training run

                  30 min strength training

                 Core Strengthening (crunches, reverse crunches)

Tuesday ~ Half Marathon training run

                   Core Strengthening (Pilates with fitness ball)

Wednesday~ Cross Training - elliptical, bike, swim

                        30 min strength training

                        Core Strengthening (crunches, reverse crunches)

Thursday~ Half Marathon training run

                    Core Strengthening (Pilates with fitness ball)

Friday ~Cross Training - elliptical, bike, swim

              30 min strength training

              Core Strengthening (crunches, reverse crunches)

Saturday~ Half Marathon training run

                   Core Strengthening (Pilates with fitness ball)

I can honestly say that core strengthening has changed my body quickly. Along with changing my eating, my mid section has lost more inches than anywhere else on my body. Hooray!

Summer Weekly Challenge ~ #4

It is never too late to join in our challenge! By the end of summer you will be healthier! Any is better than none. Click here for past challenges. 

Some weeks have been more challenging than others, we all have our strengths and weaknesses. Let's see which category this week's challenge falls under.

This week we are talking about water. I am a firm believer in not drinking any calories, so water is always my drink of choice. I know for some people that isn't always the case. Let's look at why water is so important. 

Pic found here

Besides how important water is for our bodies, it is also important for weight loss. You see, water is a key component to both liver and kidney function. Those organs working properly are crucial for metabolizing fat. 

Many people think that diet soda or coffee is a good substitute. Wrong! Caffeine is a diuretic and actually pushes water out of your body...so limit the caffeine and you will feel better and have better results. 
Week 3 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.

• Continue for AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal.

• For THREE days this week implement thirty minutes of strength training.

• Drink at least EIGHT glasses of water EVERY DAY.

No Excuses

• With drinking that much water I will be in the bathroom all day. It is true, AT FIRST, if you are not used to drinking this much water you will be going to the bathroom a lot. But after a couple of days this will not be the case. Stick with it.
• I hate the taste of water. Sorry, but water is here to stay so get used to it. Water is the natural mineral for our bodies. It helps our skin, our organs, our blood so drink it up. Add some lemon, cucumber or berries...just steer clear of added sugars and chemicals. 
• I forget to drink and then cram it all in at night, resulting in getting up to go to the bathroom. This week make it a priority to always have a glass of water in  your hand. Just like any habit it takes time to form. Another big plus about water is the more you drink it, the less hungry you will be! As a matter of fact, if you feel hungry drink a glass of water first, many times you are thirsty instead of hungry.

Thirsty Yet?

2L water+1 medium cucumber+1 lemon+10-12 mint leaves.
 Steep overnight in fridge and drink every day. 

I can't wait to try this!

You In?

Summer Weekly Challenge ~ #2

I am so glad you are joining us! 

How did you do last week? How do you feel?

If you missed the challenge last week, check it out here. 

Be sure to read the "No Excuses" section for tips on how to stay motivated. 

We all know that diet and exercise go hand in hand for our overall health. Some people struggle with both, while others eat healthy but hate to work out. I, personally, love to exercise but I also love sweets. 

courtesy of Pinterest

For the last several months I have taken this to heart and seen great results. I am NOT on a diet nor do I deprive myself from things I love.  .  . like chocolate.

The key, for me, is focusing on what I am putting into my diet instead of what I am taking out. I do a lot of research about nutrients for my body and try to add as many components that I can. It is so much easier to eat healthy when you know how those foods are benefitting you, rather than a generic "...because it is healthy." I have found that when I load up on nutrient dense foods I eat less junk. When I eat less junk, I crave less junk.  When I crave less junk I see results!

This weeks challenge is all about adding nutrients into your day. So many people say, "It is hard to get my servings of fruits and vegetables in everyday." I get it! I understand that it takes focus and planning. 
That is what this week is all about!

Week 2 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.
• For AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal. Fruits and veggies for snacking is above and beyond and you get "extra credit". ;)

Are you always wondering what exactly is a serving size?

Here ya go... Basically, eat a fist size of 

fruits and veggies at every meal, aim for five servings a day.

Every meal? Even breakfast? Yes Siree! 

You CAN do this! 

You say that you hate vegetables?

I say, TOO BAD!

I will be giving you tips and tricks ALL week long to help you. Think smoothies, homemade juices, snacks, and enhanced nutrients. Hit the grocery store, peruse the produce and stock up on the ones you love. 

Here is a tip for ya already!

I always, always, always keep tomatoes (preferably cherry), cucumber, carrots, onions, broccoli and bell peppers (preferably red and yellow) in my fridge. Why? Well, besides their nutrients, I do this because when I am cooking dinner it is SO easy to chop these up and add this to things I am cooking. My favorite way? Adding the sautèed veggies to cooked quinoa. (But you already knew that if you follow my Facebook page)

Here is a trick for ya...check out this throwback post about putting  a buffet of fresh veggies on the kitchen island and kitchen table. Keep it out all day and watch how many you (and the kids) eat as you walk by. It works!

Last thought. . . lunch can be tricky.

 How often do you take the time to prepare yourself a lunch? If you are like many, you squeeze something in between this and that. Below is an example of one of my favorite lunches. . . it is quick, easy, HEALTHY and filling.

Okay, I honestly think there is something wrong with my iPhone. Even when I try to get the pics focused they come out blurry. Maybe it is because I dropped it while on the elliptical this morning.

This lunch consists of:

• 2 Wasa crispbread crackers (high fiber)
• 2 slices of lean turkey
• Cheese (preferably Laughing Cow light wedges)
• watermelon
• cucumber
• cherry tomatoes

Are you inspired for this week's challenge?

I hope so!

Eating healthy foods is the sure way to feel better and see healthy results!

You in?

We would love to hear about your favorite ways to incorporate fruits and veggies. Comment here or on Facebook.

Summer Weekly Challenge~ #1

Happy Summer! We've made it!

Now, you have a choice to make. . . 

you can use this summer to "take a break" 

or 

you can use this summer to get healthier! 

Visualize yourself at the end of August. 

Do you want to be a few pounds heavier, huffin' and puffin' as you climb the stairs and feeling awful? All because you had to eat that cheeseburger at the barbecue or deserved an ice cream cone day in and day out? 

or

Do you want to put on your fall jeans and have them feel good, be able to chase the kiddos and feel like you accomplished something? 

I can help you get healthier over the next 12 weeks! We can do it together! 

The Plan

Each Monday I will give you a challenge. Strive to accomplish the challenge five days a week. The challenges will be for any level of fitness and health. 

Your Part

Try your best! Listen to your body. Push yourself, but don't overdo it. Be confident, you CAN do this! Be committed. Don't worry about the big picture, take it one day at a time and one week at a time. Celebrate your accomplishments, no matter how small. Check in with me via Facebook as much as you need to, remember that I need your motivation too!

My Part

I strive to make this blog and my Facebook page for and about you! I will continue to support you in these challenges each day. I am not a Doctor or a nutritionist, but I will create challenges for your overall good health using basic strategies. I will participate in each challenge along with you. I will strive to motivate you to be the best you can be. 

No Excuses

If you are anything like me, making excuses does not help you reach your health goals...here are some of my excuses and how I combat them.

• I can eat that ________. I deserve it. I work hard. You are right, you do work hard. You work hard being the best you can be and that ____________ is not helping you in any way at all. Find another way to reward yourself. How about a new article of clothing or a nap or a couple hours reading?
• I can eat ___________. Other people do and they look healthy. You are NOT other people. Unhealthy food DOES affect you. Plus, they may look healthy but that Snickers bar as their lunch is not really making them healthy on the inside.
• I don't want to take away time from the kids summer plans to go exercise. Mommy Guilt! No room for it. Being an example of health is better than most things you do for your kiddos. Get up before them to exercise. Early risers? Do a play date swap or do it after they go to bed. Older kids? Encourage them to exercise with you. 
• It's vacation time! I want to enjoy my entire vacation, including the food. Boy, do I know this one intimately! The problem with this theory is while the junk food tastes yummy on your vacay the bloating and self-consciousness doesn't feel good. Instead, treat yourself once a day moderately and stick to 80% healthy and 20% less healthy. 
• It's vacation time! I don't want to exercise! Are you in it for the temporary or the permanent lifestyle change? The goal is to make it a part of your life, no matter where you are. A big benefit is that hotels usually have sweet gym amenities  Take advantage of it. Also, take advantage of jet lag. Get up early and beat the heat and crowds with a power walk. Taking a vacation from being healthy just equals laziness!
• There is no time, our schedules are even crazier with the kids home. How committed are you? Do you really want to get healthier this summer? If so, MAKE TIME. Schedule it and stick to it!
• It's too hard. I haven't exercised in ages. What if I can't do it? You have to start somewhere. I don't even care what you are doing, as long as your heart is beating and you have sweat on your brow.Work at your own level. DO NOT compare yourself to others! You are not alone. IM me, comment, email me and I will talk you through it. No negative thoughts. YOU CAN DO IT! I agree with Nike when they say, "If you have a body, you are an athlete!"

Week 1 Challenge

For five days this week get moving for one hour each day. Walk, jog, run, zumba, cross fit, spin, bike, swim, jump rope, DVD, sports, yoga, pilates,  (shall I keep going?)...find something you like and DO IT.

Get your heart pumping, blast some tunes, be proud of that sweat and DO IT. 

Be sure to check Facebook for tips and motivation. Let me know when you did it! Remember, I need your motivation too!

You In?