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?

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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

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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.

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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.

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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!!

Essential Oils

Hey everyone! My name is Jill Rome. I have been working out with Holly for the last 4 years.  In the last 7 months I have discovered an amazing secret:  Essential Oils.

Some of you may be pretty familiar with essential oils or have been interested in learning more about them.  I am what others call a “forever student”.  I need to know why and how things work, which led me to completely research how essential oils are used, their chemistry, and how we can use them to promote health and wellness.  My educational/professional background is a registered nurse in the emergency room.  I am also continuing my education (like I said, forever student) in grad school for Family Nurse Practitioner.  To be honest, I’m not sure what I want to do with my life, but I know that healthcare is constantly changing and I’m in it for the long haul.

I began with essential oils when my friend Brandi told me how her 6 month old son at the time had so much congestion and was unable to adequately help him clear his secretions.  By using an oil in her diffuser and placing it on the bottom of his feet, the congestion cleared and mucus drained from his nose! He was able to breathe so much better. Then I researched the heck out of oils and how they work. I have IBS.  Anyone at the gym knows how my stomach usually steers my life.  I love food but majority of foods make me rush to the bathroom right after I eat them.  Even changing my diet to exclude spicy and irritable foods did not help.  I was going to the bathroom multiple times a day and at spurts.  When I received my kit, I started using the DiGize vitality in my morning coffee.  I had less “run to the bathroom” episodes and its like my GI system was able to help its self….the best part is I used no medications.  I only used what oils God has provided for us…with no side effects! Have you ever used a medication without having some sort of side effect? NO. So enter me using oils for EVERYTHING!

Holly invited me here to educate my fellow wellness friends on using essential oils in your wellness and workout routine.  It is more appropriate for me to do an introduction or “101” for the purpose of knowing what essentials oils are.

*Essential Oils are the volatile liquid distilled from shrubs, roots, trees, flowers, and seeds.  The oil of the plants are their life source.  However, each oil is extremely concentrated and made of many different chemical compounds.  It is important to know if the oils you are using are pure; not just because it says pure on the bottle, but because a lot of companies can add alcohols and byproducts of oils to increase the volume of their production in order to meet the demand.  However, the oils I will be discussing are Young Living based. **Did you know that to consider an oil therapeutic and pure, the oil only has to be 5% pure? That is scary.  This means the chances of oils you buy over the counter are only 5% pure, where companies place other fillers to make them “more affordable” to the population.  That should scare you.

Young Living has a seed to seal promise that they provide with their oils.  This is my favorite.  Seed to seal is as literal as it is stated.  Young Living farms cultivate their land, harvest their seeds, fields, and plants, distill their oils, perform testing, and it makes it to the bottle, sealed.  In order to be unbiased, a third-party tests their oils and determine whether it is safe to distribute to society.  (*superb*)

Essential oils can be used topically, internally, and aromatically.  It is important to research the specific oils prior to use or consumption.  (At the end of this blog I will post some of my favorite educational tools!)  Some oils are considered “hot” oils meaning they may tingle/burn on the skin.  Those are some you do not want to place on sensitive areas. For more information, see the Young Living website mentioned at the bottom of this page.

The oils we will discuss are:  Citrus Fresh, Copaiba, DiGize, Frankincense, Lavender, Lemon, Panaway, Peppermint, Raven, Stress Away, and Thieves.  Vitality means able to ingest.  Since the FDA requires, we must mark which oils are ingestible 🙂

*Citrus Fresh is a blend of orange, tangerine, grapefruit, lemon, mandarin, and spearmint.  This oils supports mental clarity, energy, purification, and skin toning.  The smell is amazing and is available in a vitality line so your able to add this flavor to your water during work outs!

*Copaiba is one of my favorites.  This oil is used for its calming and enhancing qualities.  It supports emotional, respiratory, muscle, skin, circulatory, and nervous systems.  This oil is also available in a vitality and can be ingested. I like to place a drop under my tongue before bed to help support my relaxation.  This is more of an earthy scented oil and I use it to enhance the effects of other oils I may apply or diffuse.

*DiGize–my FAVORITE EVERY DAY OIL.  DiGize is a blend of tarragon, ginger, peppermint, juniper, fennel, lemongrass, anise, and patchouli.  It is used to support the GI system and for its calming and flushing effects. Since this oil is available in a vitality, I place 1-2 drops of this oil in my Ningxia every morning to prepare my bowels for the food I will consume.  Since I have used this to support my GI issues, I have had less IBS complications over the last 7 months.

*Frankincense is used for its cleansing, calming, soothing, regenerative, emotional, and muscle soothing properties.  It supports the limbic, endocrine, circulatory systems as well as blood and tissue.  This oil was given to Jesus at his birth, it’s super special to me.  I have added this oil to facial serums and diffuser blends. (Also a vitality)

*Lavender–also known as the “swiss army knife” of oils.  This oil has a wide variety of uses.  From skin soothing to calming, this oil is the bomb.  Lavender supports skin, respiratory, digestive, circulatory, limbic, and endocrine systems as well as hormones, sleep, and wound support. I place this oil in my diffuser every night to give my rest the support it needs to calm this anxious mind and SORE MUSCLES!! (also vitality)

*Lemon is used for its cleansing, uplifting, clarifying properties.  Lemon supports the circulatory, respiratory, renal, and digestive systems.  It is used in many skin supporting products. Available in a vitality, and gives a fresh taste to your work out water 🙂

*PanAway is a blend of wintergreen, helichrysum, clove, and peppermint.  This is a TOPICAL only oil.  Supports muscles for soothing, cooling, and stimulating effects.  I need this after the donkey kicks on the weight machine with Holly (huge eye-roll)

*Peppermint is known for its cleansing, flushing, stimulating, purifying, and mind opening properties.  It is used to support the digestive system, focus, energy, and skin.  This oil is available in the vitality line and helps support satiety and appetite.  Can be used in a pre-work out drink or in a “mint-infused” protein shake.

*Raven is a blend of ravintsara, peppermint, eucalyptus radiata, lemon, and wintergreen.  Raven supports respiratory and immune systems, and has a cooling effect when applied topically.

*Stress Away is my go to besides lavender.  Stress Away is a blend of copaiba, lime, cedarwood, ocotea, vanilla, and lavender.  Used to support relaxation, calming, focus and  sleep.  As a charge nurse in the ER, I have this in my pocket at all times! IT’S NECESSARY.

*Thieves is a blend of clove, lemon, cinnamon bark, eucalyptus radiata, and rosemary.  This oil is known for being used by thieves in the 15th century to steal from those that died from the plague.  It is used to support the immune system and purification properties.  This is a rather popular oil and is available as vitality!

*Ningxia is a whole body formula that is infused with the  wolf berry.  Supports over all wellness. 2-4oz/day is all that is needed. It tastes amazing and kids love it!

*Thieves household cleaner uses the Thieves essential oil to get a deep clean without the use of chemicals.

If you’re interested in getting started with oils in your wellness routine, I have found that the most feasible option is the Premier Starter Kit.  This kit includes a diffuser, 11 oils, sample of thieves household cleaner and Ningxia. The cost is about $160 plus tax BUT you get 11 oils at $9/oil AND a diffuser! It’s a steal considering you receive: Citrus Fresh, Copaiba, DiGize, Frankincense, Lavender, Lemon, Panaway, Peppermint, Raven, Stress Away, and Thieves.  There is an essential rewards option that allows you to receive points back from money you spend on oils.  This usually means FREE OILS. At the 3, 6, 9, and 12 month marks for essential reward members, you will receive a free oil from Young Living for your loyalty.  In return, you will receive oils at wholesale price rather than retail.  If you’re interested in a chemical free home, this is the perfect place to start.  Have you downloaded the “think dirty” app?  I challenge you to download it, scan your home products, and look at how many chemicals in our every day use affect our health.  Let me know what you think about that!

Resources: The EO Bar App by Jen O’Sullivan, Life Science Essential Oils Pocket Reference 7th edition,  Lucy Libido:  There’s an oil for that, and Gentle Babies 5th edition by Debra Raybern, http://www.youngliving.com/en_us/discover/essential-oil-safety

Click here to order your starter kit!

  • Statements have not been evaluated by the Food and Drug Administration.  The information is not intended to diagnose, treat, or cure any illness or disease. Information is for educational purposes only.

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.

 

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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