5 Tips for getting through holiday eating.

Concept to succeed in sport in new year 2018. Toned image.The holidays are here and they are full of food.  A pre-party action plan will get through it.  Make the deal and hold to it.  Research has proven the more times you allow yourself to fall short of what you plan the more you will fall short because that is what you expect from yourself.  Expect more out of yourself, stick to what you will know to advance yourself to your goals and it will get easier to make those seemingly tough decisions to eat healthfully.

  1. Dress to impress, no loose stretchy clothes.  Wear a nice outfit that fits well.  Doing this will ensure that you will not overeat and cause yourself bloating because you will be super uncomfortable.  You know what I mean.  Stretchy leggings with a cute top and knee boots v/s skinny jeans and a cute top.
  2. Don’t waste calories on lack luster dishes, eat what you know will enjoy!
  3. Choose either booze or sugar, better yet neither.
  4. Once you are done with your plate have a mint or chew gum.
  5. After the meal, help with clean up and go for a walk with everyone willing.

I hope ya’ll get some good use out of these suggestions and everyone has a wonderful holiday season!

ARE YOU STRESSED?

Group of women in panic

Exercising to relax?   Most people would think that this is not possible and it would be the last thing that they do to relax.  However according to Harvard Medical School research this is indeed what you should do.

Many people simply overlook the fact that exercise can be be relaxing.  So many people view exercise as a chore and do not look forward to doing it.  It doesn’t have to be that way.  Initially yes it does seem like a chore, trying to fit it into an already packed day of work and other responsibilities.  Once you do, you will discover how much exercising effects your mind.  You will eventually discover you crave it.  You will notice major changes in your mind, body and soul.

Exercise has the ability to stimulate and calm you.  It counters depression, lifting your spirits.  Exercise has been scientifically verified to treat mild anxiety and depression.  So ultimately it is an all natural anti-depressant.  Exercise reduces the amount of stress hormones making you feel more relaxed.  It a simple thing that can leave you with much satisfaction and accomplishment when you are done.

Something as simple as 20 mins can land you in a happier place, leaving you a little less stressed and a clearer state of mind.  After regular exercise you will notice you’re sleeping better and improvements in your mood.

Have you heard of Runner’s high?  It’s a real thing and it’s not just for runners.  Any physical activity that elevates your heart rate can promote that natural high.  Daily exercise and sport provide small opportunities to get away from “life”.  The best part you can choose what you do.  In a group, by yourself, running, walking, lifting and the list goes on and on!  When your body is active your mind is distracted.

It is so important to pencil in daily exercise, however sometimes you will find that you just don’t have time.  That’s OK.  At night when you are laying in bed, you can do breathing exercises or Progressive muscular relaxation.

To perform PMR follow these directions:  While inhaling, contract one muscle group  for 5 to 10 seconds, then exhale and  release the muscle.  Give yourself 10- 20 seconds to relax, and then move to the next muscle group. While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed.   Gradually work your down up the body contracting and relaxing muscle groups.

Whatever method of activity you choose is going to be beneficial to you and you do not have to conform to someone else’s mode of exercise.  Find something you enjoy that involves actively moving your body.  You will find benefits.  If you need help finding your fitness then contact a qualified professional that will  help you!

Thanks for reading and lets get out and get active!

 

Sources:

Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA. (n.d.). Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Exercise and stress: Get moving to manage stress. (2018, March 8). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Harvard Health Publishing. (2018, July 13). Exercising to relax – Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Kodiak Cakes Power Pancakes Lowdown

IMG_1129

My variation of Kodiak Protein Pancakes.

I saw this box of pancake mix at Costco and since I love pancakes I thought I would give a try.  I NEVER make myself pancakes because they are simply just not that good for you.   This mix is better than regular pancake mix.  The directions call for water, however I used almond milk to give it a little more sweetness, it’s been my experience in the past with this kind of stuff that it is a little on the whole grainy side and not that sweet. I haven’t tried it yet with water.  I suppose that is next because it will reduce the carbs by a few.  I also added blueberries to mine.

IMG_1130.jpg

The Macro Ratio on this recipe is 66% carbs 23% Protein and 11% Fat.  Definitely not for a low carb diet coming in at 40 carbs per serving.  I don’t do low carb so it’s ok. 🙂  You can certainly pair it with some scrambled eggs (1 egg and 2 egg whites) for some extra protein to get you around 25 grams for this meal.  Which is the per meal amount I recommend for my clients.  When doing this it brings the macros to 47% Carbs, 32% Protein and 21%fat.  Which is closer to the overall macro for the day I suggest.

IMG_1132.jpg

Overall I thought they were good, this something I will be adding into my meal rotation.  They do have a prominent whole grain taste, but I like that.  You could also pre-make these and reheat.  They do reheat well and taste just as good the next day.  If you don’t have a Costco card that’s ok, I’ve attached some amazon links for you to try it out on your own.  Thanks so much for reading and enjoy.

The Trainers Fitness Intervention

I need a Fitness Intervention. As the trainer I shouldn’t. However, on February 16, I was snow skiing and popped a few ligaments in my knee. I couldn’t walk for several days, then I had a significant limp followed by week after week of pain and immobility. Just when I thought I was getting good enough to workout again, POP, I injured the weak joint again. Week after week I babied this knee. I was upset, depressed and annoyed that I could do all the things I was used to doing. So I pretty much put on a pound a week. Three and a half months later I’m much better, I still have some knee restriction but I’m ready to get out of my slump and get rid of my fluff. My daughter is going to be video blogging my journey back to fit along with other gym stuff throughout the day. I’m super nervous about being on camera, but I want everyone to know that even fitness professionals have to find their way back from fluff as well, I am the average woman, except I’m equipped with all the knowledge on what is the best way to get rid of it. So I will be following my own plan that I recommend my clients use. I’m encouraging every one this summer to do it with me, so please contact me for more information on what I can do to help you!!

Now:

What I’m trying to get back to

Bikini Intervention Bootcamp

So you’ve signed up for Bikini Intervention or you are thinking about doing it.

First things first, you are not expected to get into a bikini at anytime, it just the name.

Next a few items you will need will be a yoga mat or beach towel (or both). I prefer a thick beach towel because yoga mats tend to get ruined on the track.

A hat and or rain jacket. We do workout in the rain a hat will keep the rain out of your eyes and a rain jacket keeps you some what dry. Towards the end we almost beg for a sprinkle to cool off. Rain workouts are so fun! I love them.

A towel, to wipe sweat or dry off after a rain workout.

Water, at least 32 oz. you should drink 8 ounces of water for every 15 mins of sweating.

Mosquito spray and sunblock are good to have as well.

You will also need to download MapMyRun for use during workouts.

A good attitude, it’s a must to bring a good attitude. Don’t beat yourself up because you’re a little out of shape. That’s ok you’re in the right place!!

The first day we will establish a baseline of your fitness so you can see how you progress. Be ready to be pushed…. whatever your fitness level is.

Let’s make This Annual Bikini Intervention the best one!!

Good Luck and let the fun begin!!

FITNESS FRIDAY WORKOUT

4 ROUND CIRCUIT

1 MINUTE EACH EXERCISE

DO NOT STOP, KEEP GOING!!

WARM UP 5- 10 WITH WALKING

  1. SQUATS (OR JUMP SQUATES
  2. ALTERNATING SIDE LUNGES
  3. GOODMORNINGS
  4. SINGLE LEG TOUCH DOWNS LEFT
  5. SINGLE LEG TOUCH DOWNS RIGHT
  6. PLANK

 

FF

 

Top 5 Tips For Getting Summer Sexy

  1. Lift weights to build lean muscle mass and confidence!
  2. Don’t Diet, eat healthy.  Cut out the processed foods, if it’s wrapped in plastic and put into a cardboard box it’s probably processed.
  3. Get off the scale and take your measurements.
  4. Sweat 6 days a week for 45 minutes.
  5. Drink 80 ounces of water a day.

 

cropped-wall.jpg

Run (The Poem)

 

Ranting and panting at every turn

Under pressure my legs burn

Now to keep a pattern
Ripe I smell

Ugh almost fell

Not a gazelle
Running is fun

Under the sun

Nice to be done

 

–HOLLY CULPEPPER

 

The will to win means nothing without the will to prepare.” “Running is the greatest metaphor for life, because you get out of it what you put into it.” “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

MORE QUOTES AND INFO ON RUNNING

 

My Wildtree Freezer Experience 

I bought the Wildtree kit probably six months ago. I opened it and it all seemed really overwhelming. So I put on top of the fridge and forgot about it. I finally decided to put it together.  I went shopping using the enclosed grocery list. Everything ended up costing $175.  I’m sure a more savvy shopper could have reduced that a little. The kit was around $75.  That comes out to be $25 per meal.  Each freezer meal bag feeds 4-6 people.  Which is cheaper than going out and way more nutritious. 

I decided I would make this a family event. We should learn and do these types of thing with our kids so they can take it into their adulthood. This would give them a leg up on healthy eating with their families. It’s also a is great way to spend some quality time as a family working together. 

Everyone was confused at first but by bag 5 we had a rythm.  Label the bag and then start to fill.  Prepping the meat and chopping the vegetables as we filled the bags. After two hours we finished all the bags. 

I did have some leftover meat that I cooked to eat with my Wildtree Mason Jar Salads. I have lunches and dinners for all weak. I’m feeling accomplished and one step closer to getting my life together.