There is no Magic Pill

Let me start off by saying I wish there was some magical pill, shake, supplement, diet that makes things easy.  I wish I could just wish away fat and have the body that everyone dreams off.  I wish, I wish, I wish.  But here's the thing if someone tells you that they have found the perfect formula and all you have to do is drink their shake, or take their supplement then they are LYING to you.  And deep down you know it. 

As someone who takes their health and fitness very seriously I can get angry at seeing others promoting fads that will fade or that may even be unhealthy for those trying it.  I get angry because I know what I want to do is actually help people change their lives.  Help people learn about proper nutrition.  Help people start an exercise regimen to not only lose weight but rev up their metabolism and build up their bone density.   Help people be the best they can be physically and hopefully in doing so build up their self-esteem and give them a community of women who are doing the same thing.

It is not easy for some of us to lose weight and keep it off.  It takes diligence.  It takes building strong healthy habits.  It takes exercising and moving our bodies.  It takes making smart choices in the kitchen.  This is what I want everyone to know.  It isn't always easy but it is possible and it does get easier the longer you practice your healthy habits.  It does get easier knowing you have a support group around you building the same habits you are.  

I choose to become a Coach and help others because I have a passion for fitness.  I have a passion for food.  And I have a desire to see others succeed.  I run challenge groups every month.  I have free groups for both clean eating and exercise.  I want everyone to benefit from the things that I know work.  I have the tools and I want to share them.  

Yes I want to share them with You!

Hearty Steak and Potatoes recipe from Hello Fresh

If you know me then you know that I am not the cook in the family.  My handsome hubby Dane does almost all the cooking.  But there are times when I need lunches or he just doesn't feel like cooking.  And I need an option that is healthy for me.  So in came this coupon from Hello Fresh.  It was $50.00 off your first 2 orders.  Basically $25 off the first order and $25 off the second order.  I thought for the discount I would give it a try.  I was able to pick 3 meals for 2 people.  This week I was able to find 3 gluten free options which is great (next week they only had one gluten free option which is kind of a problem so we'll see how that goes).  But so far this week I have done two of the 3 meals all by myself and they have turned out pretty darn tasty!  Here is the recipe for the hearty steak and potatoes.

Ingredients for two people

*Yellow Onion-1

*Rosemary- 1/4 oz

*Yukon Gold Potatoes- 16 oz

*Red Cabbage- 4 oz

*Mustard Seeds-1tsp

*White Wine Vinegar- 2Tbsp

*Sirloin Steak- 12oz

*Balsamic Vinegar- 1/2 Tbsp

*Soy Sauce-1 1/2 Tbsp

*Cranberry jam 4 tsp

1. Preheat and Prep

Preheat oven to 425 degrees. Halve, peel, and thinly slice onion.  Strip rosemary leaves from stems and finely chop. Discard stems. Halve potatoes lengthwise, then cut into 1-inch-thick wedges.

2. Roast Potatoes

Toss potatoes on a baking sheet with a large drizzle of olive oil and chopped rosemary. Season with salt and pepper.  Roast until lightly browned and crisp, about 30-35 minutes.

3. Cook Cabbage

Heat a large drizzle of oil in a medium pan on medium-high heat. Add onion and cabbage and cook until softened, about 5 minutes, tossing.  Add mustard seeds and cook until they start to pop.  Stir in white wine vinegar, pinch of sugar and a pinch of salt. Reduce heat to low, cover and cook until cabbage is tender, about 10 minutes.

4. Sear Steak

While cabbage cooks heat a drizzle of oil in another medium pan over medium-high heat. Pat steak dry with a paper towel, then season all over with salt and pepper.  Add to pan and sear until browned and cooked to desired doneness, 4-7 minutes per side. Remove and set aside to rest.

5. Make Pan Sauce

Add 1/2 TBSP balsamic vinegar, 1 1/2 TBSP soy sauce, cranberry jam and 3 TBSP water to same pan over medium heat. Stir to combine. let simmer until reduced to a syrupy consistency, about 2-3 minutes. Remove from heat.

6. Finish and Serve 

Thinly slice steak against the grain.  Divide steak, potatoes, and cabbage between plates. Drizzle glaze over steak and serve.

That is it folks! Enjoy! 

Hello Fresh

Wanted to share the I got this great coupon in the mail from the company Hello Fresh.  Here is what it says on their website.

Pick a plan that fits your lifestyle

When signing up, pick a plan depending on your dietary preferences, schedule and household size. We'll deliver your HelloFresh box to your doorstep at a time and day of your choosing (Mon-Sat), free of charge. And, you are always in control, as you can pause, modify or cancel your subscription anytime. 

Get quality ingredients at your doorstep

We source ingredients directly from independent producers to deliver you nothing but fresh, top-quality products. And, you don't need to be home to accept a delivery. Our boxes are layered with an isolating wool and ice packs to keep ingredients farm fresh and cool until you get home.

So I thought okay let's do this.  I have my first box coming this Tuesday.  I'm not much of a cook but the recipes coming next week look pretty easy.  I'll let you guys know what I think of the quality, and how easy this was for me.  If your interested there is an option for me to send you an invite and you get $40.00 off.  So let me know if you want to try it too!

Chicken and Spaghetti Squash Recipe

If I can make this then you can too.  My husband is the cook in the family and I tend to not be in the kitchen at all but I saw this posted the other day on facebook in one of those cute videos and I thought I can do that.  

Ingredients:

1 spaghetti squash

3 chicken breast

1 onion

4 garlic cloves

1 cup chicken broth

small container cherry tomatoes

bag of baby spinach

salt

pepper 

Prepare

Spaghetti Squash

-poke a few holes with a fork and microwave for 5 minutes.  Cut in half and scoop seeds out. 

-a touch of olive oil, salt and pepper and put face down on baking sheet.

-Bake 400 degrees F for 40 minutes

Skillet

-Cut chicken breast into chunks

-cook chicken in a little bit of oil, when done take out and set aside

-cook 1 Onion in skillet turning slightly brown then add in 4 diced garlic cloves

-add salt and pepper

-add cherry tomatoes that have been diced in half

-add chicken broth 1 cup 

Reduce for 20 minutes

-add prepared chicken

-add bag of baby spinach

Stir

When the spaghetti squash is done fluff and plate.  Scoop skillet contents on top and voila.. delicious.

spaghetti squash prepped.. turn over and bake in oven

onions, garlic, tomato, and chicken broth reducing

chicken ready before being tossed back in the mix

Enough for at least 3 meals.

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!    

Fill out my online form.

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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!

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.

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!!!

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.

Where have I been

I'm not even sure how it happens but somehow your steadily working on yourself physically, mentally and working on your business and striving to get ahead and then you realize wow it's been 2 weeks since I've posted on my blog.  It's been over 2 weeks since I finished my 22 Minute Hard Corps program and I haven't set my mind to starting and completing another program.  This is where it is so important to have a support group, to have accountability to someone who isn't you.  Sometimes being the coach can be hard because you are busy helping others and supporting others and you forget that you need that too.

And then you started writing this over 2 weeks ago and somehow you got sidetracked again.  Ahh! Needless to say I'm going to try to be better at blogging more and having interesting things for you guys.

Summer is here. Hot weather, humidity, and BATHING SUITS!  I'm feeling pretty confident but of course want to lean out just a bit before I wear my suit in front of anyone that isn't my husband.  I'm currently doing the 21 Day Fix Eating Guide Program, with the cute little containers.  Basically clean eating with portion control.  I know that if I stick with that for the summer I will be at my leanest and that is what I want for sure.  I've also set a new goal!  My sister-in-law Ally decided to complete 100 miles from now until the end of the year.  And you know what I thought I can do that.  So, I've put my running shoes back on and Kia (my dog) and I will be putting down some miles.  I'm 3 miles in so we have quite a journey ahead of us.

I'm still coaching and loving it.  I have some challengers that just blow my mind.  They are consistent with both their eating and doing their workout programs.  And you know what happens? They SEE RESULTS! I'm super excited for them and so thankful to be apart of their journey.  Maybe I'll ask to blog about them sometime!

Next challenge group starts on July 11th.  Can't wait to see how everyone does.  If you want to learn more about joining just shoot me an email at KellyRose.kcr@gmail.com.  We would love to have you join us!

When I stumble I crash!

Yes, you see it that is one of my big failures on Friday night but unfortunately it is not the only one.

Friday morning starts off like most.  I get up and I get ready for work.  I packed some workout gear because I had a large gap in the middle of my day of no clients so I was hoping to get a workout in during that time.  I head off to work and have a great drive in with no traffic, I love when it is a nice easy drive in with no added stress.  After a few hours I have the 3 hour break so my workout gear comes out and take a stroll down to the waterfront.  It was a little cool and breezy but I knew once I actually got moving I would warm up just fine.

There is this new App on my iphone by Beachbody, BOD, where I can stream my workouts through my phone on the app.  Awesome!  I pull out my phone and get started on Resistance 3.  I didn't have any weights with me but that's okay I still got in a good workout.

After a nice cool down I head back to work and finish my day.  That's when I realize that my hubby will be out and won't be cooking dinner for me... boooo.   I think to myself that's okay you can just eat something light and healthy when you get home.  UH OH.  Nope, I probably should have grabbed something in Georgetown and staved off the hunger that was about to hit and dominant the rest of my evening. 

I get in the car and start my drive home.  About 30 minutes into the drive I am hungry,  I suddenly need food like now.  So, I do the smartest thing I can think off and pull over and get myself some delicious Taco Bell... AHHHH!  After 2 weeks of eating good and having no sugar I completely ruin everything.  LOL and to top it off I'm not even done yet.  I eat my crunchwrap in the parking lot then continue my drive home.  About 10 minutes later I find myself in front of a dunkin donuts.  Ummm how did I get here. Three sprinkled donuts later and now I feel ill.  

Yep that's it. When I stumble I totally crash and fall.  But the good thing is I dusted myself off and I am right back on track.  I will  not let one bad evening define my weekend.  I will not let one bad evening set the tone for the upcoming week.  I will not let one bad evening derail me from all the hard work that I've put in.  I will put it behind me and make healthier smarter choices.  I will not beat myself up for said evening.  (side note.. my body will though for a few days...lol stomach was not to happy about the choices).  Onwards and upwards!

Only 2 1/2 Weeks Left... WHAT?

I only have 2 1/2 weeks left of what I would consider my favorite program from Beachbody.  22 Minute Hard Corp is my kind of program- fast paced, active, short duration but fat blast burning.  Running a very close 2nd is 21 Day Fix and who knows maybe when I do that program next time it'll be my favorite again!  Here's a little run down of how I physically and mentally feel on week 6.

Physically I still feel like this program challenges me.  I don't get as sore after doing the workout as I did on week 1 or even week 2 so I know that my body is somewhat getting use to it.  Once I start the workout I really try to push myself because it is such a short workout and when I finish I always am glad that I did.  The core workout that is combined with the cardio day is hard.  I think I will always struggle with Core 2 because of the amount of reps that we do but I try my best and take breaks as needed.  I would say what's hardest for my physically is that there isn't that much stretching and you need to do that on your own.  I haven't been the best at doing it and have noticed that I am getting tighter.  So having said that I will try to stretch more these last 2 1/2 weeks.

Mentally, I would say that because of the shorter workouts I can pretty much tell myself to get up and get them done.  Sometimes I wish there were more variety but that is all in my head because once I push play I enjoy each workout and try my hardest.  What has also been hard mentally is I haven't seen a big difference on the scale but that's why it is so important to take measurements.  They don't lie.  So at the 4 week mark when I retook measurements and had lost over 4 inches total that really put things into perspective for me.  I also had to take a step back from food mentally.  I had to give myself some really strict rules to follow so that I don't cheat.  I did this a little over a week ago and have done really well.  So no sugar for me!!

So, in conclusion.  I really really like this program.  It's physically demanding but short and mentally not super tough for me.  I'm seeing results overall and I'm happy.  I've only missed 4 workouts total and some of those have been on days that I've already ridden Bella and had personal training so I didn't feel the need to workout again.  

If you are looking for a great workout please ask me about 22 Minute Hard Corps!  

Today was a good day!

Everyone should have a day like I did today where it just gets better and better and you kind of enjoy every minute.

Let's start from the beginning.  Last night after stopping by the bakery again and ordering something that my body can't even digest I decided that it was time to get my act in gear.  I had heard a lot about Whole 30 and I knew I needed to do something like that.  I need rules.  I need guide lines.  I need you to tell me exactly what to do and what not to do.  So after doing a little online research I decided that Whole 30 totally works with 22 Minute Hard Corps.  It's pretty similar just more restrictive.  And since I only have 3 1/2 weeks left on the program I thought it would be best to really try to stay with the diet till the end for the best results.  I know so far my results have been good but imagine if I had been eating correctly the last 4 weeks I think my results so far would have been amazing.

So back to this morning.  I start with my daily cup of coffee and I normally have to have sweetened creamer in it but not this morning.  I did a little almond milk and cinnamon.  Definitely started the day on the right foot.  Then I have a quick appointment at the Dr. for my face/acne and I'm straight to the grocery store after that.  Because now I need some food for the week since I'm doing Whole 30.  I bought plenty of greens and some green peppers, and tomatoes, and cucumbers, and avocados, and a cartoon of eggs to hard boil.  Then I bought some fruit for the week.  I think I'm ready to go.

I get home and make some salads for the week.  Prep is so important.  It's really hard to stay on track if you don't have anything on hand to grab that's good for you.  After that its time for the barn. I love my life!  I go to the barn and spend a large amount of time just grooming Bella, I love grooming her.  I love using tons of different brushes and helping her hair shed out properly.  I like clean horses!  Then I pop on Bella and have very nice warm-up on her.  Today Judy and I decided to switch horses half way through the ride and I was excited to sit on her boy Solo.  It's really good to sit on other horses cause each one is different and it helps you build your tool kit up even more.  Solo is quite different then my girl Bella.  He's lankier, he's loftier, he's lighter, he's more squiggly (that's age he's still very young).  But getting on him was so different.  I was at a lost on what to do and I will say it took quite a while for me to figure out how to ride him but I think that by the end I was starting to get him a little and he was understanding me a little.  Now during my ride on him I stopped and watched Judy on Bella. Wow!  My horse is gorgeous.  Judy rides her beautifully and the picture was quite lovely.  Next time I'll try to get a video so you can see what I'm talking about.

After a great time at the barn it was time to head to personal training (had a quick salad in between) and I really like my current workout there.  I enjoy my time with my personal trainer Dona, she is just a wonderful person.  So, I have a good workout and head to Mom's Organic Market to pick up a gift certificate for the winner of my last challenge group and while there I find some very yummy delicious snacks that are gluten free, non- gmo, and just plain delicious.

You must try these they are just sooo good.  Then I head home where I get a call from my hubby Dane that he is on his way home.  I asked him if he wanted to work out with me and then go fly the drone.  He says yes to both. Woohoo!  This day just gets better and better.  

So, Dane gets home and we do Resistance 3 from the 22 Minute Hard Corps program.

It's pretty tough and but we pushed through and had a great time working out together.  Then we head out to the park to fly the drone and we take Zoskia.  We had a great time flying and video taping Kia running around having a great time.  I really enjoy seeing Dane happy and he really likes his drone so its great getting to go out with him and fly it. 

What's also fantastic is Dane is a fantastic cook.  He cooks dinner almost every night and I am so lucky.  Here was our dinner tonight.

And that's about it.  I think the day is done.  It was a good good day and I hope everyone get to have days like this.

4 weeks down PT results

Wow I can't believe that we have already done 4 weeks of the 22 Minute Hard Corp program.  Half way through and the results are starting to show.  Super excited to share with you guys.  First lets go over my PT results.

Push-ups 1 minute                     Week 1 -25
                                                   Week 4- 41

Squat Thrust 1 minute               Week 1- 26
                                                   Week 4- 37

Pull-ups non-stop                       Week 1- 5
                                                   Week 4- 7

Jumping Jacks 1 Minute            Week 1- 75
                                                   Week 4- 85

Plank                                         Week 1- 1:33
                                                  Week 4- 2:08

I would say that there is improvement! Okay now on to the weight and measurements.  Like I've said in some of my previous post my eating hasn't been 100% great, more like 60% good and 30% okay and 10% not so good.  But even with not being completely on par with my eating I still saw some good results.  Starting weight was 152 after 4 weeks 148.  I'll take it. And I've lost a little over 4 inches over all. Yay!  While I didn't feel like I was seeing a ton of results at first it really is starting to make a difference.  Four more weeks to go to finish the program and I can't wait to see where I end up!

Inspired by others.

(post workout stretching with the furbabies)

When Thursday afternoon rolls around I'm normally MIA from my blog and facebook.  That's because I'm at work at the spa and I'm busy (which is great) but I don't have time to get online and get things done.  I started to feel guilty about this last night. I really wanted to write a post for this blog but I was just plain ole exhausted.  So I put my laptop down and went to bed.  So here I am this morning ready to get things done!

I want to share how amazing it is to see other people on their own journey to be fitter and healthier. No names mentioned but just my own personal take away.  Yesterday, I had a client who has joined my challenge groups and is doing the 21 Day Fix, she is in maintenance mode now so she is only working out 3 days a week and following the eating guide 5 days of the week. But Wow she looks amazing and she said she feels great both inside and out, both physically and mentally.  She tried on a skirt the other day and purchased it in a size that she has never been in her adult life, she is the fittest and smallest she has ever been!  That's AWESOME!

Then I have one of my challengers who inspires me everyday.  She is in her 50's and she is killing it.  She started off with the 21 Day Fix program and when she started in December she couldn't do one full push-up.  She did 15 push-ups the other day.  Say What?? That's AMAZING!  She has lost 35lbs total and 12 inches overall.  And now she is doing the 22 Minute Hard Corp with my test group.  And she is powering through this tough program.  I am beyond proud of her but also so inspired.

So yesterday after I got off of work I just wanted to sit on the couch and watch tv, but because of ladies like these two I got home changed into my workout gear and pushed play on my Cardio 1 and Core 1 for 22 Minute Hard Corp.  And I felt great afterwards physically, then I was able to sit on the couch and watch tv with my hubby.  It was a good night.

If you are looking for support and accountability please fill out the form below and we'll get you set on the right path for your own personal journey.

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Hubby has a sense of humor!

Well, if you can't laugh then you don't have a sense of humor!  Dane, called me down to the basement to check out what he was doing and this was the result.  WHAT?? Too funny.  He knows me so well, I had a very good laugh.  And then I started craving some chocolate cake. LOL

Okay lets do a quick update on how I am doing with the workout program and eating.  So far out of the entire 3 weeks I have missed only 1 workout (and that was yesterday).  I feel strong overall and the workouts seem to be getting easier physically but a little harder mentally since I know what is coming up next.  Once I push through the minor mental block I really enjoy getting the workout done.  Again its only 22 or 33 minutes long so its not that bad.

Now on to the eating part.  We are suppose to be doing clean eating with portion control and I would say that 65% of the time I'm doing good.  I want to be able to say that for the rest of the program I will do better with 85-100% eating great! My food prep has been going well but somehow I find myself at one of the local bakery shops after work.  Yummy for my tummy but not good if your trying to eat clean.  Every once in a while its okay but I've been doing it more then once in awhile.  Oops!  Now back on track for the rest of the program.

If you interested in starting your own workout program please let me know by filling out the form below.  Let's get you started in the right direction.