3 Day Refresh Results

Thanksgiving was a long weekend of traveling and eating for us. We tried to maintain our healthy lifestyle while we were on the road, but inevitably, we ate more junk than we should have! We had three Thanskgivings in 4 days....Busy to say the least!

We thought it would be the perfect time to test out the 3 Day Refresh from Beachbody!

SO what is this thing? It's basically a 3 Day detox using protein shakes, fiber drinks and some fruits, veggies and healthy fats. And LOTS of water. LOTSSSSS of Water.

Things I took away from this:

1. Eliminating allergens from my diet showed me that my tummy issues are probably diet related. My stomach hasn't felt this good in over 7 years! Now for the process of re-introducing dairy, eggs and wheat and trying to discover what I need to steer clear of.

2. I wasn't starving! I fully expected to be super hungry through this process, but I really wasn't. I got hungry the third day in the afternoon, but hey, I was almost done by then:)

3. I won't ever be vegan. I love food. I love flavor. I love to eat. After three days, I was excited to eat normally again-to enjoy real, whole foods again. I missed them!

4. I was really thirsty. Which is weird because I was drinking a ton of water. This proves to me the product truly does detox you: clean water in, crap out. No pun intended;-)
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5. Eating clean is 100% mental. I actually LIKED my veggies during this challenge. I actually WANT more veggies now. Not that I don't want other things too, but this made me realize that the flavors of healthy whole foods have been duller to me because I haven't been eating as "clean" as I believed I was.

BOTTOM LINE;
It was an awesome exercise of mental focus on clean eating and discipline. I feel better than ever. I will do this probably 2-3 times a year just to reset my body to be able to absorb and use all the nutrients I consume efficiently. I can also see how this would be a great way for someone to jump start weight loss (See my husband's results below).

What NOT to do:

I'm just going to be straight up with you: IF you are trying to gain muscle or don't have any weight to lose, DO NOT DO INTENSE EXERCISE DURING 3 DAY REFRESH. It says it in the guide, I know. But I am not a good listener or rule-follower. I always learn my lessons the hard way:-/ So please heed my warning: they guide is the way to go! I exercised at my normal intensity or even higher all 3 days, and I am fairly sure all the hard work I have done to put on leg mass in the last 6 weeks just went down the toilet...literally.

Okay, so here's what you've been waiting for. These pictures are 100% authentic. They are not edited or set up in any way.



Lee's Results:
Lost 3.6 pounds
Lost 1.5 inches total



Zoe's Results:
Lost 0.75 inches
Lost 2.4 pounds
and about 5% body fat (by the scale which is NOT necessarily accurate)

If you want to look great in a party outfit, heal your tummy troubles, cleanse your body or just jump start your weight loss, you can click here to order. Enjoy!

Fit Nurse Night Shift Survival: My Top 7 Strategies

I am a night shift nurse....It. is. hard. I know how hard it is to stay fit and stay on track with your meal plan when you are tired and short on time. These days, most of us night shifters work 12 hour shifts, back-to-back and a lot of us are ALSO busy moms...So on top of the night shift, we are preparing family meals, doing laundry, and-oh yeah-maybe even sleeping a little.

Here are my top tips to stay in top shape during your work week:

1. Nap late, don't sleep in.

Did you know that a study showed nurses who nap the afternoon of their first shift as opposed to sleeping in the morning of are actually better adjusted and more well-rested? I find napping between 2-5 pm works best for me. Now, you may need to adjust this according to your kids' schedule of you are a parent. Maybe once a week your spouse can come home an hour early and make dinner so you can nap from 4-6...try your best to make an afternoon nap a priority for your first night on.

2. Plan ahead.

Pack up your workout clothes the morning of your first shift. Also, go ahead and have 3 days worth of uniforms washed, ironed and ready on hangers. Have your family meal plan ready with easy things to make or things you can prep ahead. I like to do breakfast for dinner one of my work nights...super easy! Also, I like to make tuna melts because I can make the tuna salad ahead of time...all I have to do is put the tuna on Ezekiel bread, add a slice of  cheese, and stick them in  the oven!

3. Work out in the morning.

I know you feel exhausted when you punch out. You can't fathom having the energy to work out. Just try it! I find I get a second wind about the time I start warming up! And I almost never make the time in the evening..it's too hard to focus on that when my family and dinner are vying for my attention.

4. Eat your own food.

Resist all the cookies, donuts and dips that litter the break room. I know it's hard! Try to steer clear of the break room as much as possible. Maybe you can eat your meal in a public area or in the cafeteria to avoid all the temptation. Eat the food you bring and try to eat it before you are starving so you will be less likely to down extra calories and carbs.

5. Sleep.

This is a tough one, especially for us busy mamas. We get distracted by all the other things we can do, like check Facebook, email, organize things, put away laundry, etc. But make sure you get at least six hours of sleep between shifts. It's key to maintaining your fitness, metabolism and to take safe care of your patients.

6. Try not to work more than 2 shifts in a row.

The more routinely you can keep your body on a day shift schedule, the quicker you will bounce back from night shift. Make sure you get a nap on your first day off!

7. Eat a meal before your post-nightshift workout.

Getting your blood sugar up a little and having some extra fuel will help you power through the fatigue that sets in after a long night shift. I usually try to eat about 1-2 hours before I am going to work out. If this is a busy time in your shift, save your simple/easy-to-eat snack or your Shakeology for this meal.

It is not easy to maintin a good routine and stay fit and healthy when you are a night shift nurse, but with these tips, I've been able to maintain my own workouts and nutrition and avoid the slippery slope of weight gain that is common for night shifters. Try them out yourself!

Maintaining YOU Like you Maintain your STUFF

Just a word of warning: this post will be hard for many to read. Proceed cautiously;)

How much do you pay for AC and heat every month? And last time it broke, how much was it to fix it?

What's your monthly car insurance bill?

Home insurance?

Okay now, what do you pay for your clothes, makeup, shampoo?

Think about it. Start doing the math in your head for how much it costs to maintain your stuff. And what about time...How long do you spend mowing your yard every week in the summer...or cleaning your home...or fixing your hair?

This is not meant to be a downer about your bills or your stuff: it is meant to be a wake-up call for you about where you place value. It has been said if you want to know a person, just go through their wallet (okay now that's a little old school but their email would suffice).

So we literally spend hundreds, and even thousands each year on maintaining stuff. Yes, these are important things that enable us to work, play and serve. Yes, they are important. BUT, now compare the stuff to the life you've been given. Life is eternal. It is the one way we can make our mark on the world and the generations coming after us. Our bodies will not live forever, but they are used here on Earth to make an impact and to leave a legacy. How will you spend your days?

It's hard to live out your purpose when you aren't happy with yourself. It's hard to give to others when you don't take care of yourself. It's even painful to say "yes" to opportunities when you just want to hide. When we trash our bodies by refusing to make activity a priority and consuming foods that tear our bodies down instead of building them up, we are not valuing our bodies. We are not demonstrating gratitude for this beautiful gift of life we've been given.

I'm not saying you can't go one day without exercise. Nor am I saying you can not enjoy good food and things you enjoy. What I AM saying is that it is time to examine whether your actions demonstrate gratitude and honor for the body and the life you have.

At the end of the day, it's a lifestyle of stewardship...We should strive to be good stewards of all God has given us from our time and money to our bodies and our talents.

Secret Sauce to Getting Skinny

There is a secret weapon to losing weight. It is deceptive and often forgotten. It will actually raise your scale number, but it sheds inches.

So what is it? Strength training! Many people think if they use weights, it will make them bulky. It isn’t true! It will build lean muscle mass. Here are some important things to understand about lean muscle mass:

1. You will likely gain weight when you begin incorporating strength training. Be happy about that because:

2. It burns more calories at rest. The more muscle you have, the higher your basal metabolic rate will be.

3. It replaces jiggle. Yes!

4. It prevents injury, especially if you are doing a lot of repetitive cardio.

5. You can do it at home with a pair of dumbbells or a sandbag.

6. It strengthens your bones.

Strength training is cheap and highly effective when done properly. It is also nice way to break up your workouts. Basic moves to work multiple, large muscles are very simple, but don’t let that deceive you. Here are pointers for weight training beginners:

1. Proper form is paramount to preventing injury and getting results. If a weight is too heavy to do 12-15 reps in a smooth, controlled motion, then decrease your weight. I suggest 5 pound weights for beginners. Some exercises need to be done with bodyweight at first until you master it and find it fairly easy, like squats.

2. Always engage your core, meaning tighten your abdominal and back muscles like you are preparing to take a punch in the stomach.

3. Keep your back flat: there shouldn’t be an arch in your lower back as you do strength training.

4. As a general rule, when squatting or lunging, never let your knee push over your toes. You want a 90 degree knee angle.

5. Joints that act as hinges in an exercise should be stationary. For example, in bicep curls, your elbow joint should be stationed comfortably by your side but not be moving up and down or side to side-the bicep muscle should be doing all the work, with bottom half of arm moving fluidly up and down only (not side to side).

Make sure you are incorporating AT LEAST three days of strength training into your workouts. You can certainly combine cardio and strength training. This is highly effective for fat loss!

Cheating Keeps You Committed

Say what?!?!

That's right. Cheating can help you stick to your nutrition and fitness plan, carrying you to the body you've always wanted. Research shows those who indulge intelligently actually have more success with weight loss. 

Here are some cheating tips to keep you committed:

1. Allow yourself about 50-100 calories of delightful cheating every day.

2. Choose creamy treats over crunchy treats-research says you will indulge less and feel more satisfied.

3. Get a high-priced entree. Yep. It actually makes you feel more happy and satisfied with your cheat meal!

4. Allow yourself some cheating through the weekend, just make sure you have your plan in place for extra calorie deficit through the week.

5. When you eat dairy, choose reasonable amounts of full fat dairy. Research shows those who consume full fat dairy are less likely to be obese.

6. When at a party, keep your plate in hand and don't clear it off-when you have a visual reminder (such as chocolate wrappers) you will consume less!

Moral of the story: Eat some of what you love and work hard to earn it!

Source: fitness magazine nov/dec 2014

Insanity Max 30

***INSANITY MAX 30: OFFICAL RELEASE DATE DECEMBER 2***

CLICK HERE TO GET IT FIRST

It's almost here! The same awesome trainer who brought you Insanity and Focus T 25 is back to the MAX. Shaun T is bringing a whole new set of moves to bring you the best results you've ever seen in just 30 minutes a day, 5 days a week.

~150 new moves

~Modifier for lower impact

~MAX out concept: hang in there AS LONG as POSSIBLE

~Tabata style workouts

~No equipment necessary

TO GET IT FIRST: 

CLICK HERE

Lemon Basil Mahi

Dinner tonight was last minute, but I wanted it to be healthy. We had some Mahi I had gotten on sale a while back in the freezer-so I thought tonight was the perfect night to thaw it and use it. This is super easy and low maintenance. 

Enjoy this Mediterranean twist!

Ingredients:

4 Mahi filets

1 bushy sprig of fresh basil, finely chopped

1/4 cup fresh lemon juice

1/3 cup EVOO

2 cloves garlic, minced

Sea Salt

Pepper

Instructions:

Mix basil, lemon juice, EVOO and garlic in bowl. Season with S&P to taste (about 1 tsp salt and 1/4-1/2 tsp pepper). Put filets in gallon zip lock bag and add oil mixture. Let sit at room temp for 30-45 minutes. Preheat grill. Turn heat to medium. Grill 4 minutes on each side beginning skin side up.