Tag Archives: weightloss
Spring has finally SPRUNG! Open the windows, let in the fresh air and deep clean everything. It’s also a good time to take closer look at your own health and see if you might need some internal spring cleaning too.
Have you ever considered doing a DETOX? Well, I will be honest in telling you that when I hear this word I immediately start to cringe because to me it means I will be needing to limit or take away foods from my diet. In some cases, this can be a good thing but to an endurance athlete, we need to keep our fuel clean and keep it coming to give our bodies the nutrition to support the level of training we put in day in and day out. Therefore, it is not usually recommended that anyone in training for any level of Endurance Events/Races participate in a detox. That being said, we all have our “off training” months or even periods within our training schedules where we are working out at a lower intensity and THAT is the perfect time to find a detox program that fits your needs and schedule. I’d love to share with you some common reasons WHY you might consider or your body might NEED a detox!
- Weightloss Resistance
- Fluid Retention
- Gallbladder Issues (or you’ve had it removed)
- Feeling Depressed
- Skin Problems/ Allergic Reactions
If you have more than 3 of these symptoms it’s a sure sign that your body might be out of balance and a Detox may be able to help! There are so many programs out there and I’m here to tell you that I’ve tried a couple and happy to give you my take a ways today. I encourage you to look at several options and find one that fits best with your lifestyle. Depending on the intensity of the symptoms you may want a longer program, but for my own personal ACTIVE lifestyle I’m finding that anywhere from 3 to 21 days works for me.
Whole 30. First you should read the book It Starts With Food. This is the bible for this program and will tell you exactly what you can eat and what you will need to limit for 30 days. I say limit because most American’s do not normally eat this way and so it’s a big shock to most people’s body. I mention this one first because it has been recommended to anyone suffering from celiac or gluten sensitivities. If that is you, talk to your doctor and see if plunging head first into this program can deliver you real results, real fast.
21 Day Sugar Detox (Diane Fillapino) Loved this program and especially her cookbook. What’s nice about this program is you can pick your LEVEL of intensity and really ease your way into a “Whole30” level of thinking. You complete a short survey to find out where you should start and for me I was already cutting out dairy and grains so I followed level 3. What really worked for me was creating a list of foods I had that were “approved” for my level of the program taped to my fridge. I listed all the items in my pantry, fridge and pre-made snacks so that helped me eat healthy.
3 Day Refresh (Beachbody) 72 hours is very doable for anyone, which is what makes this program the most versatile ever! It’s also gentle enough that if your wallet allows it you could essentially “Refresh” monthly, but I’m thinking for me I’ll be doing it at least 4-5x a year. Every kit comes with a journal booklet, suggested snacks and meals and daily guide. If you use and follow the friendly “fill-in-the-blank” daily journal you cannot go off track.
No matter what program you choose, be it one of the ones mentioned above or another one that you research on your own, I highly recommend seeking out some sort of support group. For all of these I found an online community of new friends who were doing the same program at the same time. We checked in daily, shared recipes and asked questions of each other for modifications or for suggestions on how to food prep and outside factors like effects it was having on our moods and family/work life. It makes a big difference to know there’s someone you can lean on and everyone brought an energy to pushing through to the end of the program. One final word, it is important to know that a detox is just that, it is a TEMPORARY eating lifestyle. For me, my body is happiest when I find a grey area between Paleo/Whole30/Sugar Detox/LowCarb/NoDairy/LowGrains diet. See what I mean? Everyone’s body, activity and metabolism is on its own frequency so dont try to fit yourself into ONE “boxed” solution.
I’d love to hear from you about your detox journey, keep me posted. Cheers to your good health!
Have you seen it? It’s that time of year again and ever since I can remember as a kid we LOVED the chance to get a McDonald’s shake, especially looked forward to that one time of year when they released the tasty SHAMROCK SHAKE. Well, I’m a little older and wiser now and if I can help it my kids will not be enjoying shakes of any flavor from McDonalds. We are living in a society where we are fighting obesity and giving into fast food and treats like these are not ok —even as a cheat treat! I am so thankful for my shakeology and that my own kids wake up and have a frothy chocolate shake to start their day, they really look forward to it even. So when celebrating St. Patty’s Day I’ll wake up this year and present them with this yummy treat and not feel one bit guilty about it.
Heck Yeah! So now even I can have a Shamrock Shake that has 70+ superfood ingredients, the equivalent to 6 salads in one meal, not feel bloated, not kill my diet and still lose weight and have energy!!! Enjoying food is one of those things that I love to do! I enjoy sweets and this is another way I can make it healthy!
So What’s the Ingredients:
- 8 oz Skim, Rice, Almond or Soy Milk
- 4 oz ice and water
- splash of peppermint extract or some mint water (don’t over do the extract or it will taste nasty!!!!)
- 1 tsp all natural pb
- 2 tbsp vanilla sugar free instant pudding mix
- 1 packet of Greenberry shakeology
- Blend & Enjoy!
Second up today, we have the ever popular Thin Mint Girl Scout Cookies. The number one seller every year is Thin Mints, yum! I’m not sure how it is in your house, but when we open one sleeve it’s GONE. So here’s a simple shake recipe to help you get that FIX!
Let’s do the MATH:
4 cookies = 160calories TMShakeo = 156calories
It’s not fair to even compare the nutrition content, hands down you know Shakeology is the winner!
I wish you all a very happy St. Patty’s Day and if you’re craving one of these treats, you now have a HEALTHY ALTERNATIVE that you and your loved ones can enjoy!
Cheers to Good Health!
Setting NEW GOALS–Let’s DO IT! Welcome to a FRESH, NEW Month, 30 days for you to fill in with daily, weekly and end of month goals! I love this image from Lorna Jane Active & their Motto MOVE – NOURISH -BELIEVE, it really helps put me in the right mindset of Goal Setting because sometimes it’s hard to know how to get from where we are to where we want to be. If I am drawing blank I think about how my goals can fit into these three areas and the tips above!
First of the Month and you begin reflecting on what you accomplished the month before, do not discount even the smallest moves forward towards bigger goals! Write these in your journal or on your calendar for THIS month. These will help guide you towards setting your NEW Goals! Next up start making the list using the cues from above.
1) Fail to prepare, prepare to fail. A few Goals that you can add this month to help you succeed: Prepare your workouts, your calendar, alarms, prep grocery lists, clean out your pantry of processed/unhealthy foods, restock your gym bag, find and clean containers/bottles for packing healthy meals, simply put when setting goals write out exactly what tools you will need to meet them.
2) Track your Progress! Take your measurements, photos, weigh in and set new goals based on where you are and where you want to be. Decide how often you will track yourself this month so you can stay on track, will you do weekly weigh ins or only weigh in last day of the month?
3) Do it for YOU and don’t seek Approval. You take your own responsibility for your fitness journey, do not wait for others to give you permission to start. I think of this as I do with running, I train with a group but on race day I run my OWN race at my OWN pace and no one else is going to carry me across that finish line but ME.
4) If you Slip Up, Don’t Worry Just Keep Going! We are all human and so don’t beat yourself up if in your master plan a day doesn’t go accordingly accept it and move forward. Identifying where you may have challenges ahead may help you cope. Say you have a special event on a weekend this month, prepare for that and in knowing yourself and willpower make a plan to either do an extra workout before or after the event if you think you will over indulge in eating. Or you are going out of town, either pack a fitness DVD or plan to use a gym at the hotel. Even if you forget your gym attire, try to get up before your morning meeting/event and go for a walk!
5) Have a Workout Buddy. Accountability is key, find a girlfriend who is ENCOURAGING or plug into a fitness group either online or at your gym to help keep you on track. Posting to social media daily is a huge boost because you are putting it out there and yes there are people watching you! More than that, you need to have that friend/coach/trainer who knows what you are doing who will NOTICE and CHECK IN with you daily no matter what and you can be that person for them too, a real WIN-WIN.
6) Eat Clean, Whole & Fresh Foods! Goals for eating clean start here. What is one healthy change you can make this month? Maybe you want to do something more drastic, join a 5 day eating plan or 21 day detox. Set the date to start, get what you need ready at least 2 days earlier and commit to it. It does not need to be that extreme though, you may want to start by doing one of these: reduce your carbs, cut out dairy, remove red meat from your diet, no eating after 8pm, stock your fridge, eat more veggies, have a meatless meal 1-2x a week or what about using a smaller plate for meals!
7) Get Plenty of Rest. How many hours of sleep do you need? Generally, most can remain alert and be as active as they want when they get anywhere from 6-8hrs of sleep. Depending on the intensity of your workouts and number of days you are exercising, you may require more. Be diligent on this one, our bodies repair and re-energize while sleeping!
8) Reward Yourself! (not with food) What kind of incentive will you give yourself to get up at 5am every day? Have you ever tried a fitness jar—how it works is every day that you workout or stay on track you reward yourself with 1 dollar in the jar. At the end of the month if you received your goal then you can take that $$ and make plans to reward yourself with something that will show off your hard work or help you in reaching for that next fitness goal. Some ideas that I like to do: make a date for a massage/treatment to help soothe aching muscles or get a mani/pedi, sign up for a 5k or race, get new workout wear, new shoes, enroll in a new fitness class at the gym, sign up for a cooking class or maybe even treating yourself to a shopping spree at your favorite high end grocery to add healthy options to your meals ahead.
9) Surround Yourself with Positive People! This step is a tough one because we all have those friends that cannot seem to see the silver lining or even set small goals to improve themselves and drag down others in the process. It may be time as you begin your positive journey to remove or reduce contact with these people. Begin to create an “inner circle” of friends who share similar goals as you or who are at least being a cheerleader in your court. You will know them when you find them because they will be there giving you high fives and helping you believe that you can do it, even when you may doubt it yourself!
10) Talk to yourself like you would a FRIEND. I have a rule in my house, there are certain words that we do not say to each other and I”ll share them here with you. Stupid, Ignorant, Jerk, Idiot, Fool, Nerd. Remember to look in mirror and imagine you were saying these words out loud to your best friend. I guarantee you that you will be kinder, and gentler to yourself before the month is over! <3
Great! I hope this has helped you make a long list, now you just need to prioritize and get to work! I’d love to hear from you what your goals are this month, remember Aim High and Dream Big!
You’ve Got This —- Jenn
Do you have any friends you consider to eat HEALTHY or that you know follow a healthy eating lifestyle? Have you ever paid close attention that they generally tend to eat a lot of the SAME foods? Well, the same can be said when it comes to smoothies. I do love to switch up and experiment with my meals, but the main ingredients tend to stay the same: lean protein, no dairy, lower carbs and lots of vegetables & fruits.
One of my friends asked me over the weekend, what are your TOP 3 recipes for shakeology so I thought others might be interested to know too.
Recipe #1 PB & Banana
Recipe #2 Snickerdoodle
Recipe #3 Strawberry Pina Colada
I always have to have an “On The Go” option for my favorite shakes—it is the BEST way I’ve found that I can refuel quickly after working out away from home. It is also a good choice for me to substitute as a meal if I have an early evening class, but do not have time to eat before—no one likes to do cardio on a full stomach so having a liquid meal can give you energy and digests quicker so you don’t feel bloated. Finally, as a busy mom I look forward to my daily treat of shakeology—my family indulges in ice cream and me I blend up my own and serve in a fancy glass even to make it feel THAT more special!
What recipes do you favor for smoothies/shakes? What meal do you usually substitute a shake?