The long road back.

I'm sure many of you feel the same way I do right now.  After having a great Christmas it seems so hard to get back on track.  There are still Christmas cookies and goodies in the house.  Plus any chocolates you received as presents or you simply bought yourself.  You body feels sluggish.  Your tummy is upset.  Your face may be breaking out from over abundant sugar intake.  Ahh we could go on and on but the truth is we have the power to change.

You have the power.  You have the power to give away or throw away the goodies, the cookies, the chocolates.  You have the power to shop for healthier options, to fill our fridge with real foods: fruits, veggies, organic meat, fish.  You have the power to not buy processed foods.  Your body recognizes real things not names on the back of a box that we can't even pronounce.   Here's the catch though.  It is hard to do this alone.  It is hard when no one is supporting you and keeping you accountable.  It can seem like the road back to healthy is going to be a tough one.. BUT.  You don't have to do it alone. 

I honestly don't think I could do this alone and thank goodness I found my support network.  I even created my own support network knowing what I would need to succeed.  I need challenges. I need goals.  I need rules.  I need encouragement. I need a group of people with similar aspirations.   Thank goodness for Beachbody.  With this company I have found all that I need and have created a support group that offers the encouragement that it takes for me to succeed.  That doesn't mean I don't stumble myself (cause Christmas goodies certainly got me!) but when I do I'm ready to get right back on track.  And I'm ready to help others do the same.

If this sounds like you.  Or you are ready to start!  Then please contact me and lets get you started.  Please fill the form out below and I'll be in touch!    

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Catching Up..Results... Sickness

So I realize it has been over 2 weeks since I updated you guys on my life and the program Core De Force.  There is a very good reason for that.  I came down with the nasty, nasty flu, and it totally knocked me out for a good week and a half.  So sorry that I have been MIA but I was MIA in everything.  I didn't get to post on either of my workout, accountability groups because not only could I not work out but I really was craving all kinds of carby comfort foods.  But I am about 90% better and looking forward to getting back into the groove of things.  

Let us back track a bit though so you can see some of the results from Core De Force before I got sick.  Here is my week 3 before and after photo.  I was quite impressed with my own results!  I will say leading up to the photo I was eating according to the meal guide and working out everyday following the prescribed workout calendar.  I was down about 5lbs in 3 weeks and it was really starting to show.  I felt great overall in my body except for some tight shoulders.  STRETCH!

A big part of my results comes from staying on track with a healthy diet.  I will be honest and say I could not have done it without my daily shakeology.  (I don't say this because I sell it.  I started selling it because of the discount and then I realized I could help others achieve goals to and I became a working Coach not just a discount coach!)  Because it is packed full of vitamins and nutrients that my body needs I tend to crave less food because I am actually feeding my body a food that it recognizes and not just chemicals in our overly processed foods of today.

Now I did make it to the end of week 4 of Core de Force.  So I was about 28 days in and took my before and after photos.  I was a total of 6 lbs down and I was going to measure at the end of 30 days which is how long the program runs.  Again I was happy with my results thus far and really ready to take it up a notch for the next 30 days.  I was going to do another round but up the ante with the bonus workouts that are probably a little harder.  

But then disaster struck in the form of the nasty influenza.  I hate the flu!  I had 2 workouts left for my 30 day completion of the program and Monday night "BAM" I was out for the count.  This laid me up in bed for 2 days without doing anything.   Then I went back to work wearing a mask so as not to get others sick.  But after working 3 days I was back in bed for another 48 hours.  I completely lost my voice and was not able to work out for a week and a half.  OUCH!

A very hard part for me when I'm sick is I still want to eat.  But I really truly don't want to eat healthy.  I mean who wants a salad when they are sick.  So I tend to want comfort foods which tend to be carbs.  I eat a ton of gluten free bread and corn bread and then I wanted hot and cold food for my sore throat.  So a ton of soups and then of course a boat load of ice cream.  Needless to say I was not eating according to the guide.

But here we are now and I am ready to get my diet back on track.  I am going to give myself a few more days before I start the program again because I really don't want to push it to hard to soon.  So for the next few days I will keep it easy with some yoga and other light workouts and this coming Monday I will be back on the workout program!  

Now having said all of this there is something I want to you to realize.  I didn't give up.  I won't be upset with myself for having gained some of the weight back.  I won't be upset that I'm not going to hit the weight-loss goal I set for December 30th.  I will tell myself that this is life and you just get right back up and get right back on track.  Set new goals and crush them.  I've told my accountability group that I am back and need their support and they are here for me and that helps a ton.

(if you are interested in purchasing Core De Force for your own amazing results click on the right side tab SHOP or fill out the form on the fitness page and I'll get back with you)  

Core De Force Week 2 complete

I'm excited to share that my challenge group and I just complete our second week of the MMA inspired program Core De Force created by beachbody super trainers Joel and Jericho.  

So let me tell you how it has been going for me personally.  I normally make it through the first week of a workout program no problem because I'm excited and on fire to start but then I tend to fade in week two and by week three I am probably not even doing the program anymore.  (I have finished 3 programs total in the last year and a half).  That has certainly not been the case with this program.  I actually look forward to working out.  I mean I get to punch and kick my way to an awesomely shredded body.  

Now week one I was a little uncoordinated and moved a bit slower without any really snap to my punches and kicks.  But I feel like in week 2 I really started to see improvement in my movements.  In week one I had a tough time with the workout Dynamic Strength, it has a lot of push ups in it.  But in week 2 I was blown away with how much better I was able to do it and how I could even try some of the more difficult movements without having to modify the entire time.

 

Here is Dynamic Strength week 2

I started the program weighing in at 151. (this is a 2 pounds heavier then what I normally am, I indulged a little before starting them program).  Today I was super surprised and weighed in at 145.  Say what??  Wowza!  I cannot wait to see what the results are at the end of the 30 days.

If you are interested in starting this program and want the support and camaraderie of a group I have my next group starting on December 5th.  We will be bringing the New Year in lean and mean and fighting machines!!  

To purchase Core De Force just click on the shop link to the right and go to fitness programs!

Finished Week 1 of Core de Force

Whew!  Let me just give you a little run down on how I  felt about week one of the program Core De Force.

I absolute love the fast paced punching, kicking, jabbing, elbow slices workouts.  MMA shred is my favorite so far.  I have a harder time with the slower more controlled workouts like dynamic strength where you do more push ups and slower movements.  So it takes a bit more effort for me to get those done and I will say I modify where needed (the sphinx!!).  But overall I am enjoying this program immensely.  So far it is ranking as my of my favorite workouts! Go Core De Force!  I am looking forward to starting week 2 today and seeing more results.

I have been pretty good about the meal plan.  I would say I'm about 90% true to the guidelines and for me this starts to show real fast in my stomach area.  I lean out fast in that area (my problem areas are my thighs and arms).  So 6 pack abs are back and I think by the end of this I'll have more then a 6 pack!

I weighed myself yesterday and was 147.5 and my starting weight was 151.  Now my starting weight is a little unfair because I had a lot of water retention so my normal weight is around 149.  I feel like I have lost a real 1.5 pounds in a week which is absolutely great for me.  I don't have a lot to lose so this is pretty awesome.

I would definitely recommend this program but will say that some of the workouts are more difficult then others.  Modify as needed and build.  You have to start somewhere!

Here is a little clip of me and my bestie Stacie doing MMA Shred.

Recipe for pumpkin muffins

When I commit to doing a fitness program they normally come with some form of an eating guide.  And Core De Force is no different.  So I'm going to try to follow the eating guide closely which means I need to make and pack my lunches.  So here is one of the recipes that I made this week from the fixate cookbook.  If you are doing on color coded containers one muffin= 1 purple, 1 orange.

Here is the recipe.

2 oz. Cream cheese

1 Tbsp. Pure maple syrup

1 large egg, lightly beaten

1 cup canned pumpkin puree

1 1/2 cups almond flour

3/4 tsp. baking soda

1 dash seat salt

2 Tbsp. raw pumpkins seeds

1. Preheat oven to 350 degree F

2. Prepare nine muffin cups or coat with spray

3. Combine cream cheese and maple syrup 

4. Combine egg and pumpkin puree

5. Combin almond flour, baking soda, and salt

6. Add almond meal mexture to egg mixture mix until just blended

7. Spoon batter into each prepared muffin cup, filling a little less then 1/2 full

8. Sppon about 1 tsp. cream cheese mixutre into center of each muffin.  Fill remaining with rest of batter

9. Sprinkle muffins with pumpkin seeds

10. Bake 16- 18 minutes, or until golden brown

11. Transfer muffins to rack and let cool.

Core De Force Challenge started today.

I think I have been talking enough about this program for most of you to know that I was super excited to get started.  Today we started a 30 day test group who will be doing this program to the best of their abilities.  Trying to stick to both the workout guide and eating guide.  

Core De Force is a mixed martial arts inspired workout program.  I think I'm really going to love doing this program and I won't really feel like I'm "working out"  it's just going to be a ton of fun.  I mean who doesn't like to punch and kick!

Now for a little honesty time.  I was really really naughty this past week.  It was like mentally I knew I would be starting this program and I want to do it fully so I was prepared to eat super clean and healthy for 30 days, but the week leading up to this day I ate everything in sight.  And I mean everything.  Things that I shouldn't eat because they cause digestive issues.  Let's say like 3 doughnuts from District Donuts. AHHHH!!  So I did gain some weight this week.  My normal weight is around 147 and today I weighed in at 151.  So, this past week really did affect me.  But now I have a good starting point.  I took measurements and weighed myself and took before photos.  Here is everything laid out before you because I want to be honest and truthful with this so you can see if this is something you'd like to try!

If you want to do this program too just click on shop or go to the Fitness Program tab and fill out the application and I'll get back with you.

The upcoming launch of CORE DE FORCE, from Super Trainers Joel Freeman and Jericho McMatthews, has everyone buzzing and I want you to be totally prepared for the launch. CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed to blast fat and carve your waist in just 30 days – with no equipment! This new fitness and nutrition program features MMA moves and techniques from Muay Thai, kickboxing and boxing that work your core from every angle. If you want to slim down, you are going to have to fight for it!

What is CORE DE FORCE? 

• 30 days of mixed martial arts-inspired workouts that slash inches off your waist, blast belly fat, and sculpt total-body definition—no equipment needed.
 • 8 workouts on 3 DVDs that alternate Boxing, Kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training to help you get a knockout body.
 • 2 bonus workouts: 5 Min. Core on the Floor and Core Kinetics.
 • A fitness program created by Super Trainers Joel Freeman and Jericho McMatthews who have extensive fitness experience teaching a variety of workouts, from Kickboxing to cardio, worldwide. •Includes a modifier who demonstrates the moves at a lower intensity, so anyone at any fitness level can get knockout results.

 Who is the target audience?

 • Men or women who want to lose belly fat, tighten up their midsections, and carve total-body definition.
 •Graduates or fans of challenging cardio and strength-training workouts like INSANITY MAX:30™, TurboFire®, and P90X®. • Those looking for an MMA-inspired program.
 • People who want to see results quickly.

What makes CORE DE FORCE unique?

 • Mixing moves from Boxing, Kickboxing, and Muay Thai with bodyweight training and cardio conditioning, CORE DE FORCE gives you the most effective MMA-inspired workouts to help you shred belly fat and transform your body in just 30 days.
• Each move, whether it's a jab, a kick, or an uppercut, works your core from every angle—what Joel and Jericho call 360-Degree Core Training.
 • The workouts are broken into 3-minute "rounds." Just hit it hard for 3 minutes at a time and before you know it—you're done!
 • The CORE DE FORCE Eating Plan shows you how to eat for knockout results with Signature Recipes, food lists to take to the grocery store, sample menus, and a revolutionary approach to eating more that fires up your fat-burning metabolism

What's included in the CORE DE FORCE Base Kit? 

• 8 workouts on 3 DVDs o 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves o 2 bodyweight resistance workouts o 1 CORE DE FORCE Relief workout o 1 Active Recovery stretch workout
•CORE DE FORCE Eating Plan with food lists, recipes, sample menus, and more so that figuring out what to eat is never a battle.
•Quick-Start Guide with 3 simple steps for starting CORE DE FORCE strong.
 •30-Day Calendar includes your daily workout schedule. PLUS 2 FREE BONUS WORKOUTS
 • 5 Min. Core on the Floor: The ultimate core finisher—5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

 • Core Kinetics: Strengthen your powerhouse with fat-blasting moves that help carve flat abs and tight obliques. EXCLUSIVE! Your customers will get a FREE Bonus Workout DVD—MMA Mashup. All the best CORE DE FORCE moves in one killer workout! From Boxing and Muay Thai combos to resistance and plyo burners, this challenging workout will leave you drenched—and wanting more! A $19.95 USD value, it's FREE when purchased from me your Beachbody Coach. 

Can I stream CORE DE FORCE workouts? 

• Yes! If you purchase CORE DE FORCE and become a Beachbody® On Demand member, you'll get unlimited streaming access to CORE DE FORCE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device. Just look for "Purchased Programs" on Beachbody On Demand to stream CORE DE FORCE. Plus, coming this winter, your membership will also give you exclusive access to additional CORE DE FORCE workouts, the Modifier Track, and additional content from Joel and Jericho. You can also get streaming access to your CORE DE FORCE workouts by purchasing one of the CORE DE FORCE Challenge Packs.
• The CORE DE FORCE and Shakeology Challenge Pack and the CORE DE FORCE Performance Pack both include a free 30-day trial to Beachbody On Demand.
• You can also opt for the Digital CORE DE FORCE and Shakeology Challenge Pack which includes 90 days of access to Beachbody On Demand, as well as you first 30-day supply of Shakeology, a Shakeology Shaker Cup, and Portion Fix®. The Digital Challenge Pack does not include the CORE DE FORCE DVDs.

I will also be running a test group starting on the 7th of November.  Together we will achieve great results and be able to share it with others.

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Sugar Sugar Sugar

Question for you.  Do you know how much the daily recommend sugar per grams is?  I actually had no clue till a few weeks ago.  My husband is an avid listener to Joe Rogan's podcast.  And he frequently has guest on that are involved in health and fitness.  So Dane mentioned it to me a while back but it just didn't stick in my head.  Then the other day I started thinking..hmmm... What did Dane say the sugar allowed per day?  So I asked again and then decided that I would try to follow that guideline.

So for woman it is about 25 grams or 6 teaspoons of added sugar per day.  That may sound like a lot at first.  Six whole teaspoons of extra sugar.  I'm not talking about sugar in the fruits that you eat.  I'm talking about sugar in the processed foods.  Here is a good example of hidden sugar. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.  Say what?  I mean you probably aren't drinking soda if you are trying to have a healthy lifestyle but still 40 whole grams of sugar in one can.  That is just craziness.

Well, I decided I would try to follow the guidelines without going crazy. It was a little harder then I thought.  Here's what I found out this past week as I tried to watch my sugar intake.  The creamer I use if I drink coffee has 5 grams per serving and this creamer is suppose to be "natural".  My whole fat greek vanilla yogurt had 27 grams per cup.  Ummm WTF?  I will now be switching to the plain whole fat greek yogurt which has 6 grams per cup.  Salad dressings have added sugar, peanut butter has added sugar..... it seems life has added sugar. AHHHH!  Needless to say I haven't had a day where I stayed below 25 grams. (I was using up my yogurt that I had bought.)  But I definitely was having less sugar then normal because I was paying attention and the great thing is I felt better and started to see a little difference in my body.  Little less bloat.. hmm interesting. 

Everything was still going great this week.  Monday was good, Tuesday even better but then today. Uh oh.  A very sweet friend who is also gluten free (she has celiac disease) brought me some goodies.  And I mean a bag full of goodies.  And if you know me then you know my downfall is having things in the house.  Well, in this case in the car.  I proceeded to munch my way through a few bags of cookies on my drive home from the gym. Yes I said gym and the drive from the gym is under 5 minutes.  Oops!  So when I got home I added up the extra sugar I had just consumed and we were will over 35 grams.  Uhhhh no good.  But there is no going back so from this point forward no more sugar today and tomorrow we shoot for 25 grams again.  There is no point in beating myself up over a binge.  It happened and now I move forward with the intent to not let it happen again.

But I challenge you, reader, to try this.  Try to see where you hidden sugar lies. If your trying to eat clean there shouldn't be that much of it.  But it will be amazing how it stills creeps into our diets.  Americans are obese because of this.  Don't be a statistic. Fight the trend of obesity with me.

Inactivity leads to MORE INACTIVITY

I can't blame this on myself.  I didn't choose to be inactive for this week.  I was forced to heal and recover from an infection in my hand.  And I do know that while healing a need extra time to rest.  But having said that boy does inactivity lead to much more inactivity.

While recovery I have pretty much been at home these last few days.  I'm not allowed to workout, I'm not allowed to ride my horse, I'm not allowed to go to work.  To some of you this sounds amazing... it gets boring pretty fast.

And here is something I started to notice.  I started sleeping in a little more each day.  I wake up still tired after getting over 9 hours of sleep.  Then I do some playtime on my phone or computer and go watch some tv and take another nap. (again I do understand I needed extra rest to heal).  But this pattern started to emerge.  This pattern of laziness that leads to tiredness.  How does that even happen?  How can doing nothing make you want to do more of nothing?  I'm not quite sure how the chemistry in the brain works or if maybe I'm just the odd man out here but for me it totally did.  And ding that's when it dawned on me that activity leads to more activity.

Just like I'd been forming habits to get up and workout every morning and it got easier the more I did it or at least it was habit enough that I would get up and start moving which would wake me up enough to enjoy my workout.  I have now been forming habits of inactivity, of sleeping in, of watching tv for hours.  AHHH this has got to stop.

The good news is I am healed enough to slowly start doing things again.  Today I am going down to the barn to groom Bella.  Still can't ride her because my hand won't fully make a fist yet but maybe a light ride tomorrow!  I can now take a walk.  The infection is, from what I can tell nearly gone and I think some light exercise may be in order.  Now I will still listen to my body if my hand starts to hurt or I do need to actually lay down for a nap because my body needs it, I will listen.  But enough inactivity.  It is time to be active and to start building up and getting my body back into the groove.

For those of you who have never done a fitness routine and feel like there is noway you can add it into your life.  Let me tell you start small.  Start building.  Get the momentum rolling.  I promise you activity leads to more activity.  You will start to crave doing more.  If you need someone to be there for you.  If you need someone who is going through it too and is trying to get back on track then please reach out to me.  Email at Kellyrose.kcr@gmail.com  I have groups starting every month.  I have a group of women who committed to staying the course and amaze me with their results. Be one of them!

No idea I'd been down and out this long!

This week has just been absolutely weird, crazy, calm, restful, annoying all at the same time.

Weird:  Woke up on Sunday morning with my middle finger of my left hand hurting.  But mild enough for me to workout and ride Bella!

Crazy:  The pain increases greatly by Monday concerning me enough to go to Urgent Care and make sure my finger is okay.

Restful:  Finger is not okay and now I'm forced to take some down time.  Downtime from everything- work, riding Bella, working out.

Annoying:  I hate being forced to take off and not even get to be doing something I enjoy.  I hate cancelling my clients appointments.  I enjoy my job as an esthetician and I enjoy seeing my clients, many of whom have been seeing me for years.

Needless to say forced rest can be a good thing.  It can make you reflect.  I didn't even realize how much a like to do.  How much I like to be on the go.  It wasn't until my friends started making comments about how hard this was going to be for me that I realized that I like being super active.  This is why I fall asleep on the couch by 10 every night.  I really just can't keep my eyes open.

The other thing about this week is the hefty antibiotics I've been put on to combat the infection.  As everyone knows when you take antibiotics there is a good chance you will affect the good bacteria in your digestive system.  This makes me so nervous.  I have tried really hard these last few weeks since vacation to get my system back on track and I think we were there but now...

Oh well, I'm taking a bunch of pro-biotics and trying to eat healthy.  Trying to eat the correct portions since for me this week is totally about what I put into my body since I can't exercise.

A recipe that I saw from a fellow Beachbody Coach and one that is absolutely easy and delicious can be found here!  Enjoy the yumminess!

Here's a little video of my making said yumminess!

https://www.facebook.com/kelly.rose.5203/videos/10207056225675500/

Made up Cookie Dough

1 cup- Vanilla organic yogurt
2 teaspoons- Organic Peanut butter
Handful of cocoa bits or chocolate chips

Mix these 3 things together BOOM you've got this fake but delicious kinda cookie dough.  Throw it in the freezer for a while and it will be a little like cookie dough ice cream.  YAY!!!

Thumbs up for working from home! Entrepreneur!!

So unfortunately for me today I was literally forced to slow down by getting an infection in my hand.  I can't ride Bella.  I can't work out.  I can't do much at all because I need this get better ASAP. On a side note Judy called to say Bella was fantastic today.  Judy called her Bella the "LionHeart"  I like it.  So while I miss my horse I'm very happy to hear that she is doing great!

So normally my Wednesday looks a little like this I go down to the barn and get to ride my Bella girl. Then I have lunch with Judy before we both head off to the gym for our personal training.  Then I sometimes head to Mom's Organic store to buy some food for lunches for the rest of the work week.  Today looked like this.  Sleep in... wake up with finger still very swollen and angry.  Get upset. Call Judy to let her know I wouldn't be able to ride today and ask if she could ride Bella for me so that Bella doesn't become her nasty self.  Text Dona to let her know I have to cancel personal training because my left hand is out of commission.  Complain to myself for the next 30 minutes.  Then decide I can be productive with my beachbody business.  This is the perfect opportunity to get a lot of things done and set some things up for the upcoming events.  So that is what today has pretty much been.  I had my strawberry shakeology for fuel.  I pulled out my laptop computer and I sat my little butt down and got to work!  Not so bad after all.  Though I still would really like to workout but NO today is a rest day for me.

Now on to things coming up.  I am super excited to have a Coaches Sneak Peek set for September 6th.  I love being a Beachbody coach because I love seeing people succeed in their journeys.  Being a part of someones transformation is so fulfilling.  If you are interested in learning more about coach please fill out the form below.  Team Rise & Shine!!

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Failing by learning to Fail Forward

It has recently been brought to my attention that I have been doing myself and you a disservice.  This was very eye opening because when you don't realize you are doing or in my case not doing something that you think you have been doing your quite shocked.

As you know I am a Beachbody Coach.  You may not know what that means because I've only been showing a small part of what being a coach is all about.  I've only been sharing with you the side of me that is pretty easy to share or "show off".  That side of things has been the fitness side of things.  I enjoy working out.  I enjoy sharing that I work out and the results that I get by working out.  I'm sure many of you think that all Beachbody is is working out.  This is my fault, this is my failure.  Let me get this straight there is a whole side of things that is fitness related and I believe that fitness is hugely important and that everyone should be doing some form of exercise to stay fit and healthy and maintain good bone density and to feel good mentally and physically. But that's only one side of the equation.  The other side is what we put into our bodies.  How are bodies react to those things.  Is our diet helping us?  Is our diet promoting a strong healthy body?  And the thing is a have a product that I know does all those things.  I have a product that I've been using for over a year now and it has literally been the healthiest year of my life.  Why in the world am I not sharing this side of things?

Why? Because I'm not as open about this side of my life.  I don't always like people to know that I have major digestion issues.  I don't want people to know that the antibiotics and drugs that I took to help clear up my acne caused a lot of internal problems.  This side isn't pretty.  This side is embarrassing.  But I need to get over that and share my story and share the products that helped me feel better and become a healthier person.

I think it will take time to become more comfortable with sharing but I know that like with anything practice makes perfect... or easier!  So, today I'm just going to say that Shakeology changed my life.  And in the next coming weeks I'll share my story.  I'll share the good and the bad.  I'll share why I think this product is absolutely wonderful.  I'll share more of myself so that you can truly understand what I've been through and how Beachbody has changed me.

Sugar causes massive cravings

I'm not sure about the rest of you but boy do I have an addiction to sugar.  And if the above image doesn't spell it out I'm not sure what will.

I've been back from vacation for a little over a week now and I'm still struggling with my need to eat processed, sugary, unhealthy foods.  If you've been reading my blog then you know I went a little over board and ate some ultra yummy, fattening, sugary foods on vacation.  I tell myself that it will be okay because we are on vacation and I will only do it then.  The problem comes in when I get back home and all I want to eat is bad food.  And I mean I WANT to eat all the time.  Thankfully our house isn't full of bad things because my husband, who does most of our shopping and cooking, has been on a great health kick thanks in part to Joe Rogan's podcast.  But I will rummage and search for things to eat to satisfy this insane craving.

The other huge bad side affect of eating processed, sugary foods is tiredness.  I just don't want to get up in the morning.  And I will say before vacation when I was eating ultra clean and healthy it was no problem getting up at 5:30 to get my workout and run in before the day started.  Now I can't even think through the fogginess in my brain at 7:30.  I literally want to lounge in bed until I'm forced to get up because I have to get ready for work. This has got to stop!

I thought I could handle these Luigi's Italian ice treats, but I can't.  I want to eat one everyday and not just one but two and then I realize I start looking around for more food shortly after I have one.  So, I think I need to go cold turkey! NO more sugar... NO SUGAR.  Say it with me "NO SUGAR".  Okay well today starts trying to not have any extra sugar.  I will eat my fruits but beyond that I'm going to really try to not have anything extra.  I'll update you soon.  Oh and here is my weekly progress.

Fixate to the Rescue

As many of you know my good friend and dressage instructor Judy had a recent medical emergency in the family.  Her husband, Angus had bleeding in his brain and was rushed to the hospital where he stayed in ICU for over a week.  He is home now and recover at a very good rate.  But going through something so traumatic has made Judy want to change some things in their lifestyle.  She wants Angus to be all around more healthy and have a much better diet.  In comes the Fixate cookbook.

Today after I had a fantastic ride on Bella in this lovely 80 degree weather, I went up to the house and we went through my fixate cookbook and picked out recipes that were easy to make and that she thought Angus might enjoy.  We picked out enough to get her started and hopefully to get him eating super clean and healthy.

So in honor of the Whyte Family getting healthier with their diets I'm going to share one of my favorite recipes from this cookbook.

Pumpkin Muffins With Maple Cream Cheese

2oz. cream cheese
1 Tbsp. Pure maple syrup
1 Large egg, lightly beaten
1 cup -canned pumpkin puree
1 1/2 cups almond flour
3/4 tsp. baking soda
1 dash sea salt
2 Tbsp raw pumpkin seeds

preheat the over to 350 F.  Prepare 9 cups by lining with muffin tin liners  Combine cream cheese and maple syrup in a small bowl mixing well (set aside) Combine egg and pumpkin in a medium bowl, mix well.  Add almond meal mixture to egg mixture and mix till blended.  Spoon batter into each prepared muffin cup,filling a little less then 1/2 full.  Spoon about 1 heaping tsp. cream cheese mixture into the center of each muffin, then full the rest with remaining batter.  Sprinkle pumpkin seeds evenly.
Bake for 16-18 minutes or until golden brown and toothpick inserted into the center comes out clean.
Transfer muffins to rack and let them cool.

Eat and enjoy!  That's it.  And I know if I can do them you can do them too because I'm horrible in the kitchen.

Get Real.. I need to take it one day at a time!

I'm not sure about you but I know for me it can seem so overwhelming to think about the long long super long road ahead that is staying in shape, looking good, feeling confident, eating healthy, exercising consistently.  So for me I set little goals.  I try to break it down into 7 days and then each morning tell myself I only have to worry about today, not tomorrow, not next month... just today.

When I do this I feel like I can complete my goals for the day but not just complete them Conquer them.  I set myself up for success.  That's not to say I don't have long term goals but I try not to let them become my main focus. I see them in the overall picture but I break them down to manageable pieces.  And when I complete those pieces then they fit together like a perfect little puzzle.

So here's a little something new that I'm trying to do to stay accountable.  I'm taking before photos every 7 days until I decide that they are my after photos.  I'll occasionally share them with you guys so you can see my progress whether its forwards or back.  It's a little scary putting it out there for the world to see but again one step at a time.  One day at a time until the results are in and then again we continue one day at time.

 This was taken on Day 1 of the new one day at a time attitude.  I was getting overwhelmed by my desire to know when I would see changes in my body from all the hard work I'd been doing.  But for me I have a very skewed sense of what I look like and I needed to start with a reference point.

So what was great is that I started seeing results pretty fast. I was consistently doing my new workout program T 25, and I was eating super clean and healthy.  It was starting to pay off and pretty fast.  Needless to say I was pleased.

Then vacation hit!

Well, I did workout 6 of the 7 days on vacation.  But let me say you cannot and I mean you cannot out workout a bad diet.  When we got down to the beach I weighed myself and I was down to 143.5.  That's a really good weight for me and I was happy to be at the beach a little leaner.  Still had a ways to go to get to my desired results but again I said to myself One day at a time.  Well, as you can see I ballooned back up.  The night we got back I weighed in at 153.  I do think a lot of that was water retention, but still AHHH that's a lot of weight.

We are 4 days back to our routine and I know I'm back on track.  The diet is healthy and clean.  I'm following my exercise program.  I'm getting out to ride my horse, Bella.  So let's so where I go from here.

If you need someone to support you.  If you need to find the right workout program for you.  If you need one easy meal a day that you don't have to cook.  Then you've found some one to help you.  I want to be apart of your journey and I want you to be apart of mine.  I think that when we surround ourselves with people who have similar goals then we succeed much easier!  Contact me at Kellyrose.kcr@gmail.com  I promise you that we can do this.

Vacation Time!

It's time for our annual vacation with my family!  Can I tell you I love my family.  I have wonderful parents who host us and are super fun to hang out with.  My brother Rich is married to my bestie Stacie and they have two of the greatest kids ever, Brandon and Jason.  

We visit my Mom and Dad in Myrtle Beach.  It is a great time of family hang out with beach, pool, and shopping time.  But we also love and I mean love to eat good.  And this is what I will say about eating on vacation for me.  I will enjoy myself.  I will make decisions that I wouldn't if I wasn't on vacation.  I will also work out and stick to my program.  So I do stay on track with my fitness just not with the diet part of things.

And do you know what happens YOU CAN'T OUT WORKOUT A BAD DIET!  If you know this then just know you will probably gain weight when you indulge in the goodies.  Be prepared mentally and physically for it and be okay with it if you are going to make decisions to eat things like Krispy Kreme donuts, root beer floats, fried foods.  You get the point.  I am personally making these decisions and even though I have been working out pretty hard core each morning with a run and doing T25 with Shaun T, I am still gaining weight at a pretty fast rate.   When we got here I weighed in at 143.5 and today I weighed in at 147.5.  Yep that's going up pretty fast.  

So why am I sharing this with you? Because I want to be real.  I want you to know that I really really indulge on vacation.  I want you to know that I'm human too.  That I want to eat all the things that we all crave.  That I gain weight too and will have to get back on track when I get home.  But that's just the thing, I WILL get back on track.  I will commit to healthy eating.  I will continue my program.  I hold myself accountable and I hope you will hold me accountable too.  I will let my challengers know that I'm back and ready to kill it with them.  If you can relate with me HIGH FIVE!

Here's a few photos of our fun times.

Stacie and I after a good workout

Going out to dinner 

One of our morning runs

Another car ride.  Not sure what my hubby is doing

Krispy Kreme strikes again

My First Time at Summit

Let me start of by saying I am blessed to be apart of something bigger.  I am blessed that this company truly wants to reach others and help them fight obesity, help them overcome their struggles with weight, help people see that there is a way to reach your goals that is healthy and promotes longevity in life.  That there is no quick fix and that you have to put in the work but that there will be someone supporting you through it.

My journey to Summit 2016 started when I won my ticket by being a Success Starter.  So I basically was given my ticket from the company for starting on the right foot.  Thanks Beachbody!  I then told my bestie,Stacie, that she could do the same thing and she joined a few months later and won her ticket too.  So now we both were going to go together.  The start of Team Rise and Shine.

I had to work Thursday night so unfortunately we had to leave early Friday morning.  With a small flight delay and a super long line for the rental car we missed the General session on Friday morning and of course missed the opening ceremony on Thursday night.  I wish we could have been there sooner but with life there are responsibilities.  Since we missed our general session we immediately set of for the Core shopping.  Normally I hear there are super long lines for this shopping experience but since most people were in a workshop we just glided right in and bought some goodies.  Mainly some cute workout tops!

It was lunch time at this point and we headed out to the long lines for the food trucks in the scorching heat.  By the time we got our Korean BBQ I had sweat dripping down my neck.  But the BBQ was delicious and we found a little corner inside the air conditioning to eat.

Then we were off for our first workshop.  This is what I came to Summit for.  I was ready to learn and grow and take notes and start applying new ideas and tools into my life and business.  I was so happy to hear from top coaches who have grown their businesses to such a place that this is their only job.  That in doing the 4 Vital Behaviors they are now financially free.  Needless to say I came away with a lot of information and now I need to start applying it daily to my life.

Found my name on the wall of new Emerald Coaches.  Next Year I have a goal to find it on the wall for new Diamond Coaches!

Another great highlight of this weekend was getting to meet the ladies from No Goals Barred my Star Diamond upline coaches group.  We have been communicating online for about a year and I was excited to finally meet them face to face.  They were awesome and I feel like we connected in a great way. 

We were able to meet up with them several times. Dinner on Friday night, lunch on  Saturday and we sat together for the closing ceremony.  Miss them already!

On Saturday morning we had to get up early for the super workout!  This is where thousands of coaches workout together on Broadway street.  The energy was amazing, the workout was hard, I was drenched in sweat but super happy.

After a crazy good workout we got ready for the day which started with workshops in the AM and general session on the afternoon.  After soaking in a ton of great information we headed back to the hotel for a little downtime which Stacie and I turned into study time.  We went over our notes together and wrote down some new goals for ourselves and our team.   Then it was time to head off to the closing ceremony.  It was hot but who cares because I was so amazed at the achievement that my fellow coaches have made over the last year. I was inspired by them and told myself that next year I want to walk across that stage.  Next year I want to be recognized because I am willing and able to do the hard work that got them to where they are today.  I can do this!

And that about sums up my first Summit experience.  I've come home exhausted but on fire. I'm ready to take my team to the next level.  I'm ready to apply myself to making this business more then just a hobby.  I have set my goals.  I have a vision and that vision may just include you.  My tribe is growing and you could be apart of it too!

I can not wait to go to Summit and be surrounding by like minded BeachBody Coaches who are ready to learn and grow their business.  I get to go with my bestie and follow coach Stacie.  This will be our first time ever going to Summit and I'm really hoping for it to jump start my business.

It seems like the focus will be on how to brand yourself and your business, how to grow your business, how to develop new coaches in your downline.  I cannot wait to gain in knowledge and come away with tools that will help me grow and set goals to be the best I can be as a Beachbody Coach.

So here I come Nashville. Ready to go, ready to learn, ready to grow!  I will let you know how it all goes and hopefully you will be inspired to join me after I come away totally pumped.  I'm still making a steady income from my coaching but I want to kill it. I want to walk on the stage one day as an elite Coach in the millionaire club.  And I want my fellow coaches who join me to do the same thing.  Together we can do this and be financially stable and just not stable but having a lot of extra income.  I want to be able to afford to travel with my hubby and also train and show Bella.  I want a lot of things and I'm willing to work hard to get there.  Are you willing to do the same thing?  If so you should consider joining my team, Rise & Shine.  I have a goal that this team will be going places.  Email me if you want to learn more or go to my coaches section and fill out the form.  Let's get you started.  Not only will you be in amazing shape because you will be a product of the product but you will be helping others get into great shape too!  Email: Kellyrose.kcr@gmail.com