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;-)
.
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.

Protein: Is More Always Better?

It's widely thought that if you load up on protein, you will get more results from your fitness program. NOT necessarily true! Here are some guidelines to help you figure out how to use protein to your advantage!

1. Active women should eat 0.6-0.8 grams of protein for their bodyweight each day. 

If you weigh 150 pounds, that would be 90-120 grams of protein.

2. If you eat too much protein, it can be stored as fat just like all other extra calories.

3. Eating your protein throughout the day actually brings better muscle growth than lumping into one meal. Try to eat some of your total protein at each meal.

4. Make sure you consume 10-20 grams of protein within 30 minutes of exercise to repair and grow your muscles properly.


Protein-packed foods:
Breakfast:
-Greek yogurt
-Eggs
-Turkey bacon

Lunch
-Quinoa
-Tuna
-Grilled chicken breast

Supper:
-Salmon or Tilapia
-Grilled lean steak like flank or london broil
-Grilled or baked pork chops






Source: Fitness Magazine, Nov/Dec 2014 Meredith Corporation

Holiday Help

Hi everyone! I know that our favorite food holidays are imminent. They often throw people off the healthy track and derail goals. Now is the time to start thinking about how you will manage this most wonderful/food-packed time of year. 

1. Evaluate: Check your progress and where you are with your goals. Make some fresh goals with dates. Register for a January 5K or Half Marathon...Set a certain fitness goal like 10 regular push ups...something that will motivate you to continue working out through the holiday season.

2. Plan: Pick a program or workout calendar or make your own. Put it on your calendar.

3. Keep it Clean at home: When you are home, make a point to stick to your nutrition plan, Then you won't feel so guilty for enjoying some party treats!

4. Buy a new outfit! Go ahead and buy a party outfit. You will WANT to wear your cute new clothes and that requires waistline maintenance:)

5. Pinterest it up! Go ahead and search for some healthy holiday recipes that appeal to your palate and pin them to a board so you can refer to those when you are attending a party and want to take something tasty AND healthy.

The Holidays are such a happy time! Let's be a good example for our loved ones and take care of our bodies this Thanksgiving and Christmas!

My Kids Won't Eat That!

I get asked  over and over how I make clean eating work since we have three small children. These are some simple guidelines that I use to make it happen in our home:

1. Eat by example.

Make sure you are making healthy food choices in front of your kids, first and foremost. It may not seem like they care now, but they will do what you do eventually.

2. Set aside plain food.

When you are making that chicken recipe, don't add spices to all the pieces. Or leave the sauce off a few...we all know protein becomes exponentially more exciting with ketchup when you're a kid!!! So if you make some less seasoned portions of what you are already cooking, your kids will be more likely to eat it. Same goes for rice or quinoa, try to season it after it's cooked so you can serve it in a way that appeals to your kids.

3. Have a back up plan.

Okay, this is a hot topic among moms....to send the kid to bed hungry or not? It is up to you and your own parenting philosophy as to how you handle this, but here's what I do and what has worked well for us: as I am making dinner, I tell the kids what we are having. I usually put something I KNOW they will like on the plate (like fruit or nuts). If they try their food and truly don't like it, I will offer 2 options, but I make them wait until the rest of the family is done before I get up and make their alternative. Then I set a timer for 10 or 15 minutes and allow them that amount of time to finish their food. The alternatives we offer frequently are oatmeal or a sandwich.

I find my kids behave poorly when they are really hungry and our son actually wakes up at night nauseous if I do not make sure he gets enough evening calories. So I try to avoid "skipping" dinner for those reasons. Sometimes, the kids make a battle of it and get a very poor attitude...I will just say this: parenting is hard. Your kids and mine are different. You and I are different: you do what works best for your family.

4. Just keep swimming.

Changing eating habits is hard for adults. It takes a lot of discipline and self-control. It's hard for kids too! They don't understand all the "whys" like we do. So explain to them why you are cooking certain foods or why you no longer eat other foods. Tell them how you are taking care of your body so you can enjoy many days with them. Tell them how good you feel when you take care of your body. Every day will NOT be perfect. Just take it one meal at a time. If you have a really bad day, you are normal. Just start fresh the next day and try again.

Remember this is a lifestyle change and it needs to be a journey enjoyed over time. Your kids will emulate you and repeat your habits. So try to focus on doing well with this most of the time and let go of the times you don't get it "right." Make it fun and allow your kids choices as much as possible.

Snacking on a hike:)

I Don't Feel Like It!

We all have days when we are tired and worn out. Or maybe just simply don't feel like working out. That's how I felt this morning. The difference in people who are successful at meeting their fitness goals and those who lose their way time and time again is pushing through those times when they don't feel like it. 

If you are struggling with motivation the best thing you can do is reach out to someone that holds you accountable. If you don't have someone to hold you accountable, it's time to find someone. I love the challenge group format because it keeps me accountable day in and day out. The others in the group understand exactly what I'm going through. If you don't have a challenge group, consider joining one with me. Otherwise, find someone who has similar goals to yours and ask them to be your accountability partner. Facebook is a great tool for this-you might be surprised to see who else needs the same thing you do!

Some other great places to find motivation are to look at your before picture, search Pinterest for simple motivational quotes, visit your favorite fitness blog, or find a picture of your dream body and imagine yourself finally meeting that goal.

Sometimes when you're in a pattern of lacking motivation, it is time to switch things up. Maybe you need to find a new workout program or a new gym buddy. Maybe you would be motivated by a new meal plan. Have you always wanted to be a runner but just never started? Maybe now is the time. Maybe you want to complete an obstacle course race. Or what if you just want to make the strength gains? Goals can greatly influence your motivation!

Get creative and get yourself a plan. This will drive you to continue toward your fitness goals and keep progressing!

Welcome!

Hello and welcome to Zoe Cline Fitness!

I am a wife, mother of three and registered nurse. I am also passionate about fitness and wellness. I LOVE helping people make sustainable life change and meet their weight loss and fitness goals. Nothing is more rewarding than seeing someone transform their life!

Are you struggling with your self -image? I can relate. After three babies in just 5 years, my body was so different. I was overweight, tired and so down about myself. I decided to take matters into my own hands! I couldn't make it to the gym with my three small kids, so I got fit and lost almost 50 pounds at home. I'm now in the best shape of my life!

If you are overwhelmed at all the options out there, from Paleo to Vegan...from cross fit to zumba...from Atkins diet to the Zone diet...How do you know where to start? I'm here to make it easy for you. I offer

-Fitness programs
-Nutrition programs tailored to your needs
-Challenge groups that give you support, encouragement and accountability
-One on one coaching

You never even have to leave the comfort of your own home! I'm here for you. Are you ready? Email ZOECLINE@GMAIL.COM to get started on the best you today.

Pay Now or Pay Later

Take hold of the present. It is a gift. In my profession I’ve seen countless unsuspecting individuals suffer strokes, heart attacks and dramatic, dangerous, and sudden recognition of diabetes. We are no longer surprised by these things, but we should be! it is concerning to me the young ages at which people experience such health issues. Their effects last a lifetime. If survived, these things lead to a life of what you can and can’t do and what you can and can’t eat and pills that must be consumed. In fact, its statistically likely that you either have a family member or friend/acquaintance in this very predicament.

What you eat and how you live greatly determines your risk for chronic disease. What you do now determines your future quality of life. It is never too late to begin your life-changing journey to wellness!

Let us translate this to dollars. I’m going to be transparent so you can see how this really looks:

We used to spend $400 per month on groceries to feed a family of 4 (two small children). We now spend $550 per month on groceries to feed a family of 5 (3 small children/including one bottomless pit!). That’s reality. We made our health and wellness a higher priority. So what’s the alternative?

The average heart attack costs $1 million for one person. Swallow this: the average after-insurance-out-of-pocket cost of diabetes ( not counting any other care) per year per person is $7,900!!! That is $658 dollars out of pocket every month just for diabetes care alone.

I’m not trying to scare you as much as open your eyes. It is a MYTH that you can’t afford to eat healthy. The truth is: you cannot afford NOT to eat healthy. It is well worth the sacrifice.

Can you eat out less? Have a movie night at home instead of going to the theater? Get unlimited Netflix and turn off the satellite? Cancel that magazine subscription you never have time to read anyway? You weigh the cost and then decide what it will take. Do the best you can with what you have. If you just CAN’T up your grocery budget, figure out how you can buy more wisely with the money you have. Get active. Drink water. Get sunshine, and keep changing the little things you can! Next time you get a raise, why not use that money to invest in your health?

My challenge today is this: count the cost. The cost of eating well now versus the cost of a lifetime of disease…what’s your choice?

Sources:

http://www.cbsnews.com/8301-505146_162-39940799/how-much-would-a-heart-attack-cost-you/

http://www.diabetes.org/advocate/resources/cost-of-diabetes.html

WHY I Became a Coach

I am a nurse, and I've always enjoyed helping others. I'm also passionate about fitness and nutrition. But-I'm just like you...I have a husband, 3 children, a job and bills to pay. You know those little girl dreams about getting married and living happily ever after? Yeah, me too. And I'm blessed that I have that, except that being an adult means a lot of responsibility. Taking care of yourself, your home, your work commitments, your family...The list goes on. I wanted to find a way to spend my time on the BEST things in my life that aren't actually things, but people-my husband and my kids. It's so hard to see over a mountain of financial impossibilities when you live paycheck to paycheck. And that's where this AMAZING "job" came along. See Beachbody coaching can't really be called a "job" for me because it is so fulfilling to help others believe in themselves again and meet their goals.

Do you need someone to help you overcome bad eating habits? Someone to encourage you when you feel like giving up the workout routine? Someone who will walk you through meal planning and break it down so you can actually stick to it? Someone who will recognize and rejoice with you when you blow past your goals and overcome your obstacles?

I get to be her. WOW. What an honor! I get to be the one who coaches, teaches, inspires and celebrates people who dig deep and do what it takes to make their lives the best they can be. Now that is a worthwhile way to spend  my time and energy! The best part? I haven't once left my family to do it. I've worked flexible hours and managed to continue homeschooling my oldest daughter, running my household, and work part time in nursing. It won't be long and I will be doing Beachbody coaching full time! The extra income is so freeing!

I'm blessed to be doing a job I love, working from home and adding value to others' lives.

Back to Basics: Cooking 101

The sad thing about the SAD diet (Standard American Diet) is it has robbed us if the knowledge and experience of cooking. It has effectively reduced “cooking” to adding water and a few processed ingredients and microwaving. We are losing the art of both cooking and the family table. Food has become about instant gratification and pleasure instead of true nourishment and fellowship.

Cooking can be made fairly simple and much less intimidating if you consider this: most cooking methods are the same every time you employ them no matter what food you are cooking. The variation will come were time and temperature are concerned (and in the Google age, no need to panic!). Here are some basic cooking methods to begin trying at home:

Pan sauté: use a healthy cooking fat in a pan on the stovetop, melt it usually over medium heat for produce or medium high for meat, add ingredient and cook to desired doneness. Stir any produce frequently to prevent burning and make sure to turn meat halfway through cooking. Stainless steel dishes are ideal for this type of cooking and always come clean-salt, baking soda @ blue dawn make a great cleaning agent for anything stuck on!

Steam: use a metal colander over a pot with two or so inches of water in the bottom of the pot (you don’t want the water touching the bottom of the colander) and put any veggie or fish down into the colander over the water, cover, bring water to boil and let steam to desired doneness. I did green beans yesterday and they took 20 minutes. Google your veggie for cooking time estimates.

Roast: line a baking sheet with foil or parchment, heat your oven to 350-400 degrees depending on your ingredient, melt butter or coconut oil and toss with ingredient and add seasoning according to your recipe or desired flavor. For example, I do this with asparagus using 1-2 TBS coconut oil and add salt and pepper. Spread ingredient on baking sheet and roast 15-30 minutes depending on desired doneness (remember your cooking assistant, Google!)

Grill: wet skewers and cut up fruits and veggies. Skewer them and grill them until just marked.

When cooking whole grains like rice or quinoa, use about 1 cup of uncooked grain to 2 cups water or liquid of your choice (try free range chicken stock -yum!). Bring liquid to boil, stir in grain, cover and reduce heat to low. Do not remove lid until liquid has been mostly absorbed. Then season to taste or recipe.

Each of these methods can be applied to whole foods like broccoli, greens of any kind, bell peppers, asparagus, green beans, Brussels sprouts, sweet potatoes, and on and on. You will want to invest in a cutting board for produce that is sturdy and a high quality chef’s knife. These will be your best friend as you prep whole foods. If your meals don’t require any washing or chopping, chances are you aren’t consuming whole foods. If you are intimidated by not knowing what temps and times to use, remember, your eyes and your mouth are a great tool for testing doneness.

For some of you this is nothing new. For others, this is scary new territory. These are just a few basics to get you started. Cooking cannot by any means be condensed into one blog post.

I challenge you to try to make food that must be washed and chopped. Just TRY. If you fail, I promise you will learn and the next time it will be easier. Pinterest and Google are the two best resources in my home for getting new ideas, tasty recipes and proper cooking times and temps. Get out of your cooking comfort zone and do your palate a favor: make something new!

Meal Prep 101

So I want to talk to you today about making an effective strategy for clean eating all week long. It's hard to make good choices consistently when you don't have a plan. Here are some simple steps to help you get in the habit of regular meal planning.

1. Write your meal plan down in simple terms on your calendar for the week
2. Schedule your preparation hour on your calendar
3. Make a grocery list based on your meal plan for the week and consider snacks and easy options for nights that might not be completely settled schedule-wise (always have plan B in the back of your mind)
4. Schedule your grocery trip on your calendar
5. Prep all ingredients possible within your peparation hour. You will be amazed how much you can accomplish in just one focused hour!

Ingredients to consider prepping: Baked sweet potatoes, roasted veggies, soups, roasted chicken breasts, tuna salad, boiled eggs, quinoa, brown rice, homemade sauces and dressings

Mission: Pantry Raid

I’ll make this short and sweet. Today’s challenge is going to be painful for many of you. This is a huge step to healthy living. It’s time to reject the SAD diet. Raid your pantry. Let’s keep this simple. We are going to focus on the two ingredients that I believe are probably the worst offenders of health: high fructose corn syrup and hydrogenated oil.

Read each label in your pantry and fridge and throw out any item containing “high fructose corn syrup” or “hydrogenated” anywhere in the ingredient list. Hear your body shout for joy as it hits the trash! That’s where it belongs! Let yourself enjoy the excitement of a new beginning!

Overcoming Plateaus

We all reach plateaus in our journey when we experience boredom, stagnation or stop getting results. I want to give you some ideas for breaking through these challenges.

1. Re-evaluate your fitness routine. Are you exercising too much and not nourishing your body enough to repair itself? Or maybe you aren’t pushing yourself hard enough during your workouts. Could you benefit from a new goal, a personal trainer or a new workout video?

2. Journal your diet. Every bite that goes into your mouth on paper or in an app. Then after a week, re-evaluate your nutrition habits. Are you eating late at night or skipping meals? Are you cheating more than you thought?

3. Drink two unprocessed, homemade protein shakes a day for 4 weeks as meal replacements. Over two or three weeks go back to solids but with a renewed focus on whole foods. This often jump starts weight loss.

4. Get an accountability partner or renew your commitment with the one you already have and establish weekly check ins for exercise and diet.

5. Revisit your understanding of “eating healthy”. You can’t expect to skip meals and gorge yourself with a big healthy dinner every night and see results. You MUST be consistent. Eat regularly, eat real food and have reasonable portions. Every day.

6. Drink 4 liters of water every day. Do NOT drink calories or even “diet” calories. It will sabotage your journey.

7. Stop weighing and measuring for 4 weeks. Maybe it’s in your head.

I hope this will help you when you are struggling! File this post for later or use it now if you need it.

Voices

It always seems like when you make positive changes for yourself, there’s always Negative Nellie there to remind you that you are weird, unlikely to succeed and crazy to boot. The way you think greatly influences the way you behave. What you believe about yourself is often how you live out your life. It can be a challenge to drown out the discouraging voices, especially if they are in your family, or even in your home. When meal time comes, there’s usually someone there to remind you that what you have on the table is different. When you put on your running shoes and head out the door there are comments about how your version of fun is different than theirs, you’re too worried about your looks or maybe even that you are selfish for taking that time to yourself.

Not everyone experiences these types of negative remarks, and count yourself blessed if you don’t. But the reality is that most of us do. Here are some suggestions for drowning out the negative voices you encounter:

1. Recognize that the time and effort you put in now will make you a more energetic, content and happy person all around. It will make you better for every work God calls you to.

2. Tell them you’d love to share recipes or even a workout sometime so they can understand why you love living a healthy lifestyle. (That’ll shut ‘em up!)

3. Accept that not everyone in your household may be willing to change. But you have control over yourself alone. So channel your energy into becoming the best YOU can be and leave the rest to God.

4. It’s okay that your plate looks different than everyone else’s. But know when to give on your diet: don’t let it interfere with relationships outside home. For example, if you go to a friend’s for dinner, eat whatever they make joyfully and make no comment-relationships are more important than one meal out of your week! If your friend doesn’t easily take offense and doesn’t mind your healthy habits, then stick to them.

5. Go back to your goals. The sum of your choices will either add up to accomplishing goals or not. Remind yourself why you started your journey.

6. Give the Negative Nellie articles, links and research. If they’re really so baffled by you’re choices, a little knowledge is a lot of power. Who knows, maybe they’ll join in!

7. Be sensitive to the insecurities of others. Making a lifestyle change is daunting. Most mean or negative comments are made out of jealousy. Remember when you wanted to change, but didn’t know how? Maybe point them to my blog in a neutral, calm moment.

The mind is powerful, and you have to make a conscious effort to overcome negativity. Next time someone makes a smart comment, invite them to learn more and share your journey with them!

Hunger versus Craving

Most of us, myself included, eat for more than one reason. Not just because we are hungry, but because we are empty, lonely, sad, tired, bored, or craving something. We don’t do quiet well. It is hard to be alone with your emotions because they are raw and powerful. But here’s the thing: emotions are a gift from God meant to give life passion and excitement. However, negative emotions can be so very strong and controlling when we don’t consciously make them work for our benefit. Practice acknowledging how you feel in a moment when you are next tempted to eat something you will later regret. Acknowledge it, let your soul sit with it a moment. Put it into a sentence in your mind. “I feel lonely.” Okay. So now how will eating cookies help you deal with it? It won’t. It will make you feel like a failure. What you really need are coping skills. Some people journal, others exercise, or even read books. Find a coping skill that relieves your stress and practice it regularly.

I encourage you to find some Scripture that speaks to your weaknesses and emotions that you dislike. Memorize them. When you are tempted, recall your verses and ask God to help you accept the negative emotions and ask Him to lead you to a way of handling them that honors Him. He has all the answers even when you do not.

Not everyone struggles with emotional eating. However, I think everyone knows how it feels to crave something. Sugar, chocolate, cookies, etc. Learn to listen to your body to decipher whether you are truly hungry or just craving something.

1. If you are irritable, shaky, dizzy or lightheaded, you are way past hunger. Your blood sugar is too low and you should have a meal.
2. If your stomach is aching and you have “hunger pangs” it means you need a meal.
3. If you are thinking about a certain food or see a food that looks appealing and then want to consume it, you are experiencing a craving. Train yourself to recognize this and do not allow it to control when you eat.
4. If you just ate a meal and still feel hungry, try waiting 10 minutes. Then, if you still FEEL hungry, you need more food. Sometimes, you don’t really need more, but your satiety is trained to eating too much and tricks you into thinking you want more.

Take control of your emotions and cravings. You are in control of what goes into your mouth!

One Bowl Wonders

I'm a busy mom, and I have very little time to spend preparing food throughout the day. One of my very favorite ways to stick to clean eating is an easy meal prep method I like to refer to as "one bowl wonders." It's simple really:

1. Choose a base food
2. Add Texture
3. Spice it up

Here are some of my favorite One Bowl Wonders:

These can easily be used with 21 Day Fix!

Other Suggestions:

Brown Rice, Hummus, Red Bell Pepper & Cashews, Salt &Pepper

Quinoa, Apples, Stevia, Cinnamon & Nutmeg

Cottage Cheese, Berries and Stevia with Cinnamon

These can easily be prepared ahead and stored in the fridge. 

*Tasty tip: Leave the nuts out until you are ready to eat for the crunch factor*