Learning From Difficulty

Hard to believe that it's May already! April went by so fast and I feel like I'm learning even more new things about my health and fitness journey than ever before.

To be honest, April was hard at some points because I felt like I waas't far among in my journey as I should be. I work out at least 6 days a week and have been eating healthy, but the results come slow. And I KNOW that is normal, but for whatever reason there were a few days that I felt that discouragement creep in.

Those old feelings of "what's the point" and "no one will know if I slip up." Have you ever felt that way? I know that I am not alone in this.

I changed my mind and changed my mind again.

I'm going to do the 21Day Fix Extreme. Well, maybe I'll go back to T25, the program I started with and lost a good but of weight with (this was after I felt discouraged), and finally I decided I wanted something new.

I was discouraged and then distracted by too many decisions and changing my mind. I kept working out, but I wasn't as focused and I felt scattered.

I want to share all of this with you to remind you that I'm the same as you. I have good days and hard days. I feel those discouragements you feel. I know how hard this journey can be.

This month though, is different, and I want to share some of my big take aways after April.

1. Decide and commit. Whatever program you are in, decide to that one and stick to it for that amount of time. Whether 21 days, or 90. Do yourself a favor and pick one and stick to it.

2. Make a clear and uncluttered calendar. I don't know about you, but I am a visual person, and I like things to be organized. If things are in disarray, it is harder for me to focus. Make your plan, then write it clearly on your calendar with a place to mark off. Give yourself room for accomplishment.

3. Don't overwhelm yourself. Don't try to do too much at once, or nothing will work. It is easy to get burned out or overwhelmed if there is too much change at once. Take it one day at a time.

4. Get accountable. I am so thankful for my challenge group ladies because it gives me s place to be accountable to and hero's me stay on track.

5. Don't give up. Even when discouragement comes, do not give up. One day at a time, one foot in front of the other, move forward.

Those are some big lessons I leaned again in April. And even though there are hard days, I am thankful for them because if gives me an opportunity to help others who struggle with the same things I have or do struggle with.

You are not alone, and you can do this. If you want some direction for your own faith and fitness, and a group of remarkable ladies to be accountable to and motivated by, contact me for more information about our upcoming exclusive group this month to get you ready for summer and get you feeling fantastic no matter where you are in your health and fitness.

Ready For a Challenge

March has been a stretching month for me so far. It has been a struggle to be in between seasons, to be honest. I am craving warm sunshine on a daily basis, only to be met with a lot of clouds lately. You wouldn't think that would have that big of an effect on my attitude and motivation, but it has. This desert girl needs her sun!

But the struggle has been more than the physical change of seasons. It is as if my spirit is also in a transition as well, and I can't quite put my finger on it. In spite of the struggle, I am also finding new ways to be intentional about motivating myself, and encouraging others along the way too.

I know that I can't be the only one fighting the winter blues, ready for the warmth of the spring sun and the welcoming change of seasons. So, I am putting out a challenge. For myself, and for you. The question is, will you join in and find the motivation for yourself this month as we brace to enter the spring?

Many of you know that I lead monthly accountability groups online to help people with their health and fitness. It has been such a blessing in my life, let me tell you! To see others come alive the way I have experienced it too, through improving our health and fitness. It is absolutely priceless. Especially as we shed our winter layers, I know it can be hard to try and refit into clothes that may have gotten tight over the holidays and cold winter months.

But you know what? It doesn't have to be that way. I know I want to feel confident and comfortable in all my clothes and in my own skin this summer and spring, and I want the same for you too!

So here is my challenge, are you ready?

March 23rd I will be launching my second 21 Day Fix Extreme Test Group! The first group has been a huge hit, and it has been a blessing to work with the ladies in the group and help them reach some of their health and fitness goals the past month. I'm ready to start again with a new group of ladies! This will be a 30 day group that uses the brand new and amazing program, the 21 Day Fix Extreme. We will meal plan (which I help with the process), do daily 30 minute workouts, fuel our bodies with dense nutrition, and keep each other accountable.

The accountability and motivation is the biggest part for me! Accountability has been the absolute key to keeping me on track for the past year. Without it, I know that I would have failed long ago and given up and quit. But I don't want you to quit, I want to see all of my clients succeed!

You can check out all the details and get even more information by adding yourself to the event I created for the Test Group here. https://www.facebook.com/events/409663255860113/

My second challenge will begin the following week, on March 30th. It will also be another 30 day group, but our focus will be using a brand new tool that Beachbody just launched...Beachbody On Demand! I am pumped about this tool, because it is something that we have been asking for for a while, and Beachbody has delivered.

Beachbody On Demand is like Netflix for your workouts. They created a catalog of some of their most popular, top of the line workout programs (the WHOLE program!), and you get complete access to it, 24/7, from anywhere that you have an internet connection. That means you can workout when you travel, you can workout if you don't have a DVD player, and it means that there is no excuse. The technology and availability and value in this is incredible.

Like the 21 Day Fix Extreme Test Group, we will also be keeping each other accountable every day for 30 days, making sure we stay on track and reach our goals! I help with meal planning, picking the right program to fit your goals, and keeping you accountable along the way. More details coming soon about it, so keep your eyes open!

So, are you ready to shed the winter pounds and feel confident, radiant and comfortable in your own skin this spring and summer? Perfection isn't the goal, progress is, and I promise you it is worth it. When you have more energy to play with your family, to do life with those you love, and you feel comfortable while you are doing it? It's absolutely priceless. I know from experience and I want you to feel that too.

Let me help you stay motivated and accountable this month! Please reach out to me if you have any questions at all, or want more information. I would love to help you in any way that I can! So, who is up for the challenge?

Motivate Your March

March.

Not quite winter, not quite spring. The weather can be extremely bi-polar (at least in the south), where we swing from a beautiful almost 70 degrees and then plunge into an ice storm, literally. Add in the lovely Daylight Savings Time change to the mix and you have one awkward cocktail mixture.

March can sort of be like the awkward phase of middle school. Not in elementary school, but not junior high yet. Awkward.

I don't know about you, but I was struggling last week. I was sleepy after the time change (and still am), I am yearning for consistent nice weather so Zach and I can hike and play outadie. I'm ready for it to be light all day long. March so far, has been an in between seasons. And last week, I was dreading that. Truly dreading.

But God gave me a new perspective, and revealed to me the deeper issues that I needed to address in my life. Therefore I am determined to use this in between season and beyond to get motivated, sharpen my confidence, and be a light.

I know that I am not the only one who has to feel this way. There is nothing new under the sun. So, as I embark on this "motivate your March," I want to bring you along.

Here is what I am focusing on and working on this month, and why.

1. Setting attainable and realistic goals for myself. I am dreaming big, but I am also allowing myself to set goals for "quick wins", too, to help keep me motivated.

2. Making a consistent effort to get dressed professionally every day. I am not a fashionista. I love comfy clothes. But, I know that for myself, if I sit in my PJs all day (which there is nothing wrong with that), I will not feel as motivated. So I am raiding my own closet and putting on clothes I haven't worn in a while and doing it up!

3. Exercising every day. I already do this, but I am putting a particular emphasis on it. Exercise gives me a lot of great energy and confidence through the whole day!

4. Writing out personal affirmations. This can be hard. Positive self talk can seem awkward, and make can make you feel uncomfortable at first. But it helps! Speak positively about who you are and your goals and write it down daily.

5. Do something three times a week that brings me joy. This could be reading a fiction book, making a piece of art, or even cooking for me. I want to dive into the things that enrich my life.

So why am I going to do these things the rest of this month? I am going to put intentional effort into my life. Life is too precious not to. Too precious to get caught up, too precious not to slow down and enjoy the process.

#motivateyourmarch, here I come. And I would love for YOU to join with me. If you feel like you want to ignite a fire in your heart this month and find confidence and motivation, join me in this challenge for the remainder of this month!

I will be documenting my journey over these next weeks and sharing it via Instagram and Facebook, and most likely a blog or two as well. Each day I will feature at least one aspect of this #motivateyourmarch.

Let me know that you are joining in by tagging me @sarahfcason on Instagram and tagging your photo with #motivateyourmarch, or tagging me at Sarah Cason on Facebook. Be sure to follow along and find some joy and inspiration for your month too!

Who's with me?

Hitting the Wall

It happens to all of us. In a lot of different areas of life, too. Sometimes it is easy to spot, other times it comes upon us gradually, and then we find ourselves with it smack dab in front of our face, and looming up above us.

The proverbial "wall."

We all hit it at one point or another and in different ways. It can be in your job, in learning, in relationships, and especially in health and fitness.

Here's the rub, though. Hitting a wall is not the end of the world. Is it not an excuse to call it quits. Hitting a wall simply means we need to try something new and break through it.

Yes, hitting a wall is hard. There is no denying that. I can't count how many walls I have hit in so many different areas of my life over the years. But the key I have found, especially as we are talking today with health and fitness, is to keep going.

I have been on this journey for a year now. It blows my mind. And while I have absolutely been consistent (for the first time ever with fitness), I have still had my ups and downs, and hit my share of walls.

I hit a wall when I first started because I was working out, but not eating right. So I stopped, changed it up and got us eating right. I hit plateaus and walls with my fitness. I hit a wall when I realized I was still eating out of boredom and emotions. I hit a wall and opened my eyes when I was eating way too many carbs for my own good in one day.

Has this stopped me? No. My advice? Realize what's happening, and move on. I want to share a few more tips with you today too, but I want to first make sure you know that you are not alone when you hit a wall. It is normal and happens to all of us! What dictates your success or failure is what you do when you get to that wall.

So. You're here with the rest of us, and you've hit that wall. Now what? That bag of potato chips and that batch of brownies are looking like a might fine option right now aren't they? Well stick with me just a little bit more.

1. Recognize that you hit a wall. Admitting that you have is OKAY. Good, even. Admit it to yourself, and...

2. MOVE ON. I heard a really great analogy that has since stuck with me. When you blow a tire, or it goes flat, what do you do? Do you go around and slash all three other tires because one has failed? No. You replace the one. Same thing when you hit a wall. You replace it and move on. How do you do that?

3. Physically go somewhere new. It doesn't have to be far, it could be somewhere you have been before. But get out of your normal physical space and go somewhere new. There is something that can shift inside when you take yourself to a new place.

4. Change things up. DO something new. It could be a one time hike you take with your family, or taking a new way home from work, or finding a new recipe to cook. Doing something new can help push you past the wall.

5. Change up your workout routine. When you hit a wall in fitness, it is good to give yourself a new challenge. Whether you change it only for a week, or a whole new program, give your body a reboot with a fresh challenge. This is huge!

6. Refresh. Take a day just for yourself. Spend time UNPLUGGED from technology. Go outside, go to a coffee shop, go wherever gives you rest and refreshes you. Just make intentional time for you.

7. Reevaluate. Whether this is during your refresh time or not, take a few minutes to look back at what led you to the wall. What routines you were doing that may have just been going through the motions. See if you can brainstorm ways to spice the routine up!

8. Complement yourself. In a discouraging time where you have hit a wall, it can be hard to be nice to yourself. But you really need to be! Take a piece of paper and write down five complements to yourself about your journey that you are proud of accomplishing, and that you love about yourself.

9. Make a plan. With all these steps, use your ideas on how to switch up your routine and make a plan to make it happen! You can plan a week or month in advance, but set your goal and make a plan on how you will spice up your routine for this period of time.

10. Stay positive and don't give up. Lastly, but possibly most important for this whole process is to keep positive and don't quit or give up. Sometimes it can take going through these steps several times before you break through. But keep at it, keep going, and never, ever, give up.

I hope these steps and tips have encouraged your heart. For those of you stuck in a rut or have hit a wall, hang in there. Give these a try, what do you have to lose except the wall?

What's one way you help get yourself up when you hit a wall?

Post Valentine's Day Tips

Valentine's Day has now come and gone for another year, leaving many a sugar coma in its wake. Roses, chocolates, candy hearts, chocolate fondue. For many, maybe too much of the sugar and rich foods that we normally don't have as much of throughout the year.

Coming out of a holiday weekend can make or break your health and fitness routine. It can go one of two ways. You can move past the holiday and whatever you may have indulged in. You pick up and move on, move towards your goals. Or, you can give up on your goals and continue to indulge in the sugars and treats. Either way, the small choices you make, especially this week, can make a big difference!

I want to share a few tips on how to get back on track quick. These steps are easy to do, and easy not to do. But they will help you get on the fast track back to a routine towards health and your goals!

1. Drink your water!! Hydrating after a weekend of sugar and rich foods is crucial! This will help flush your body and balance if out and get back into the swing of things. Aim to drink at least half of your body weight in ounces every day! If you are really ambitious, try for a gallon!

2. Get rid of the temptation! If you have extra candy or chocolate, give it away, put it in the freezer, get it out of site and out of mind. Clean house and set yourself up for success.

3. Eat your fruit and veggies! Focus on getting in your fruits and veggies every day. Build your nutrients into your diet and make sure that you are getting things into your body that will nourish it!

There you have it, just a few ways that you can quickly get yourself back on track this week! Just because you indulged this weekend doesn't mean you have to throw in the towel. Just pick yourself up, and move on! This journey is all about balance.

So find the balance this week and rock the rest of February! Who else is getting back on track this week?

One Year of Fitness

Wow. It has been one year since I decided to get on track with my health and fitness.

One year since I came to the realization that my health was only getting worse, and that I had to face the facts and do something about it. That meant working out and eating better, which were two really foreign things in my life at the time.

What a difference one year can make!

Over thirty pounds lost, countless inches also lost, energy gained, friends gained, and my life and health given back. And the best part? It's not even close to being over. This is a journey, and I'm in it for the long haul.

Getting starting on your journey to health can be a scary thing. It's overwhelming to think of all the changes you have to make, it's intimidating trying to figure out what's going to work for your body. It's scary trying to imagine how you will do a workout when you feel afraid of being out of breath.

But one thing I can tell you from this past year, is that it is absolutely and completely worth it. So I want to share my top five lessons from this past year of getting in to health and fitness, and encourage those of you that may just have started, are on the fence about your health, or even those that have been maintaining their health for a long time.

1. You are not alone. I think one of the big things that I came to realize is that I am not alone in my struggle. It can feel like it sometimes, because it's our tendency to compare our journey to others that are farther along than we are. But you are not alone. Reach out to those around you, and share your story. You might be surprised at what you find out!

2. Get accountability. This ties into my first point. I would never have stuck with this if I didn't have the accountability of my husband for my first program, and then the accountability of my challengers the rest of the year. This has been the absolute KEY to keeping me on track for an entire year (more than I have ever consistently worked out for in my life). Staying accountable to someone helps you stay with it longer, and eventually, it becomes a habit!

3. Create a space in your schedule for your health. Don't just leave it up to chance to figure out when you are going to fit your workouts in for the week, or wing it at the grocery store. Planning is crucial to getting your foundation started in health and fitness, and in helping you stick with it. So many times we find excuses about our schedule and time. But we make time for what is important to us, so write down your workout schedule and your meal planning times in your calendar, and guard that time.

4. It's so much more than the physical journey.  This was a big lesson this year. As I began to work on my health and fitness, and I started seeing results, I noticed that because I had more energy in general, I was putting more into every area of my life. My marriage, my friendships, my faith, my creative pursuits, everything. When you get your health in line, that discipline starts to spill over into other areas of your life and in the best way possible!

5. Progress, not perfection. Another huge lesson. My weight was not gained overnight. It was the result of bad eating and exercise habits that I had built over YEARS. So will all of that weight come off overnight? NO! And neither will yours. You have to stay consistent, and you have to take it one day at a time. Look at the progress you make all along the way, and focus on the little victories along with the big. It's those little wins that add up over time and before you know it, you see a whole new healthy version of you in the mirror!

No matter where you are at in your journey, I want to tell you that you can do this. If I can stick with this for a whole year now- the girl who never worked out, was the chronic quitter with anything health related, and the girl who had almost resigned herself to just staying in the bad health that she was- you can do this. Trust me.

Is it easy? No. Are there hard days? Absolutely.

But is it worth it? EVERY TIME.

Take it one day at a time, stay consistent, and make time for your health. I promise you, it is worth it.
I would love to hear what your greatest lesson from health and fitness has been so far in your life! Be sure to leave your comment below!

10 Weekly Meal Staples

When I used to open my refrigerator or pantry, I used to find only a few predictable things, if that. Generally, when I went to the grocery store, I did it on a whim and got whatever seemed right at the time. That ended up leaving no food in the fridge or wasting food later down the road.

However, since I have started meal planning, our fridge and pantry tend to be very predictable in quite a few healthy staples. This is helpful particularly when I have the munchies, and reaching for a healthy snack is actually a real option now.

Laying a good foundation of some healthy staples to keep around in your kitchen can be a great key to your success with staying on track with health and nutrition. So I'm going to share some of our top favorite staples that you would likely find on a weekly basis in our kitchen!

1. Spinach or kale. Lately it's been kale, but every week I make sure that we have a stock of some leafy green to throw in smoothies, beef up our veggie intake, and have a great source of nutrients.

2. Eggs. Yup, whole eggs! I've never really liked just egg whites, and studies are showing now that the cholesterol found in eggs is the good kind, not the bad. Eggs are a fantastic source of protein, and a super easy breakfast choice!

3. Sweet Potatoes. These are quick to chop up for roasting along side baked chicken, easy to throw in whole to bake, and all around a delicious source of nutrients! Generally we eat these more than regular potatoes, but you can find regular potatoes in our pantry every now and again too.

4. Greek Yogurt. Good ol' plain Greek yogurt has so many uses! Did you know that you can substitute it for sour cream? Or you can sweeten it up naturally too? So many good uses, and it packs a great punch of probiotics!

5. Carrots. I have a tendency to want to snack on something crunchy...anyone else? Carrots are great to have to curb that crunch craving, and you get a serving of veggies in! These are also great to just throw in some soup or with a roast.

6. Bananas. We go through some bananas, let me tell you! Great "fast food" pick when you are running out the door, really hungry and need something fast that packs an energy punch.

7. Shakeology. Love the stuff! I usually have my Shakeology in the morning or after my workout. It delivers an incredible punch of super food nutrition, gives me energy and also helps curb my sweet tooth!

8. Chicken. Of all meats, chicken is probably the most used in our house. It's fast, easy to throw in the oven with some seasoning, and then you can shred it, chop it, put it in soup, tacos, pretty much anything you want!

9. Zucchini. Since I was given a Vegetti by my sweet husband, we normally keep a supply of zucchini handy in the fridge for some zucchini noodles (or zoodles) at least once a week. We've experimented with a lot of different recipes that are fantastic!

10. Rolled Oats. Super cheap, healthy, whole food. I pick up a container of oats usually once a week and we have it for breakfast with a banana. No instant oatmeal here, just the old fashioned stuff. Seriously, it's so much better and doesn't take a long time to cook.

While of course the contents of our fridge and pantry vary from week to week, generally you can find these staples in there most any week. It's crazy to think back to the way I used to eat, used to grocery shop, and how my cupboards and fridge used to look.

They used to be filled with bread, pasta, lunch meat (the bad kind), heavy calorie sauces, cream, leftover sandwhiches from work. Honestly, nothing good or nutritious. As I've told before in some of my stories,  I hardly ever ate any fruits or vegetables, ever. I honestly am not sure how I kept skipping out on that.

But I am glad to say that I love the change, I enjoy eating fruit and vegetables now, and I love keeping our fridge and pantry stocked with things that will nourish us and help us be healthy. What do you keep in your fridge and pantry? What's one staple you just couldn't live without? 

Ground Turkey Enchiladas

Living in southwest Arizona for over ten years absolutely made me partial to Mexican food, and real , authentic Mexican food at that. The rest of the country just doesn't know what it's missing! No, Taco Bell and On the Border don't count. Georgia just doesn't have the same Mexican food as Arizona. 

While there's a mix of different dishes panning across the Mexican food genre, some can be healthy, and others not so healthy.This week I definitely had a hankering for enchiladas, so I thought I would try my hand at making a healthier version of enchiladas, and they turned out great! I will be making these again.

Ground Turkey Enchiladas

Ingredients
16 corn tortillas
Red or green enchilada sauce
1 onion, chopped
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
2 tsp cooking oil
1lb lean ground turkey
2 tbsp chopped fresh cilantro
1 cup shredded cheddar cheese
1 Tbsp cumin
1 tsp garlic powder
1 tsp paprika
1/2 tsp black pepper
Seasoning to taste

Directions
1. Preheat a large skillet with cooking oil over medium high heat
2. Sautee onions and bell peppers until tender (about 5 minutes)
3. Add in your ground turkey, mix and brown through.
4. Add your cumin, garlic powder, paprika and black pepper. Mix to combine, cook over medium for a few more minutes.
5. Grease a large baking dish (enough to fit your enchiladas, or you can use two dishes)
6. Heat up your tortillas for a few seconds so they are easier to work with. Fill each with about 2 heaping Tbsp of filling, then roll and place with the seam on the bottom.
7. Fill all tortillas, then cover with enchiladas sauce, cheese and cilantro.
8. Bake at 350 for about 20 minutes
9. Enjoy!!

What is your favorite Mexican dish? Anyone else love their food nice and spicy besides me? 

Les Mills Combat Review

After doing several rounds of two incredible programs, FOCUS T25 and the 21 Day Fix, and getting some great results, I decided I wanted to try something new and take it to the next level. My husband has had his eye on another Beachbody program called Les Mills Combat. A sort of "mixed martial arts" workout. I could see why it appealed to him.

After I got the program for him, I decided that I wanted to try it with him! Quite a few years back I took a short kick boxing class that was a lot of fun, so while Combat was a different style of workout than I had been doing, it looked fun.

Currently we are over half way done with our first 60 days of Combat, and I can say without hesitation that it is a lot of fun.

So let's get into the good, the bad, the DETAILS!

Les Mills Combat

How long is the program? 60 days, with options for a 5 day workout week or 6 day workout week.

What comes with it? A good variety of actual workouts (7), an instructional video to show you how to properly do the moves, nutritional guide, getting started guide and gloves!

What fitness level would I recommend this to? I would recommend this for people at any fitness level. Its fairly low impact, but you can really amp up your energy level for those who are more advanced in fitness. Plus its not your normal every day program!

How long are the workouts? There are three 30 minute workouts, one 45 minute workout, and two 60 minute workouts.

CONS
- I can't lie, I was really intimidated thinking about doing a whole sixty minute workout. 30 minutes has been my sweet spot, and I was nervous about a full hour.
- I really enjoy a full stretching or yoga workout, and there isn't one included in the base package. But, I do one from my other programs.
-For lifting and cardio junkies...there are a lot of these elements mixed in to the workouts, but its just a different kind of workout for the most part.

PROS
-There is a modifier for each move in case you need lower impact.
- This program has lots of variety! Along with your various types of martial arts, you have two HIIT workouts, they incorporate ab work, push ups, planks, and the like with the workouts.
- I love the trainers enthusiasm and instruction. Each program and trainer has their own style and I really enjoyed this one, they are doing the moves with you the whole time, pushing you further.
- You will build muscles in places in your back you never even knew about! And you might be sore there too, but its a good burn. It worked a whole new set of muscle groups for me.
- Improved posture! I've found that since starting this, I've had better posture because of the muscles in my back that I'm strengthening.
- It's almost like an adrenaline rush doing Combat workouts! And you can store that knowledge for self defense if you ever needed it.

OVERALL CONCLUSION
I will definitely be doing this workout again! While 60 minute workouts can sound intimidating it was so much more doable than I was expecting! I absolutely love all of the workouts and variety. I can't argue with results either. I'm doing more burpees, push ups and kicks already than when I started. My upper body strength is improving as well as my endurance. I absolutely recommend this program!

Whether you are looking to mix up your routine, get out some stress through kicking and punching, break a plateau and get new results, I would encourage you to look at Les Mills Combat!

Be sure to stay tuned in the next few weeks when I talk about my final overall results from doing the program for 60 days.

Have you ever done a mixed martial arts or kick boxing class? What were your thoughts?

Kale and Tomato Salad

Kale was one of those foods that when I started getting healthy and looking to eat better that I really didn't care too much for in the beginning. It tasted bitter and sharp to me, and I wasn't sure what all to do with it.

I ended up using it in smoothies mostly, because you don't taste it as much when it's blended up with some delicious fruit. But the past few months I have been branching out even more and trying new recipes with kale. The conclusion, I love kale now!

This week I experimented and made a sauteed kale salad that I will definitely be doing again! It was a bowl of tasty goodness that is just exploding with nutrients. You could definitely tweak this recipe to fit your own tastes with other spices that you enjoy. This is the base recipe that I used, feel free to experiment!

Kale and Tomato Salad
(two servings)

Ingredients
1 tsp cooking oil
2 cloves of garlic (or more if you love garlic, I know I do!)
3 cups of kale (chopped or torn to medium to smaller sized pieces)
1 cup of cherry tomatoes
1 tsp onion powder
1/4 tsp cayenne pepper (or more if you like it spicy!)
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp sesame seeds
A few splashes of soy sauce *optional*
Season according to your own tastes!

Directions
1. Heat your cooking oil in a medium skillet over medium high heat
2. Finely mince your 2 cloves of garlic and sautee in the skillet for about one minute
3. Add in your kale and tomatoes and stir around with your garlic. Cook until the kale begins to wilt slightly.
4. Season the kale with all of your seasons, correct to your own tastes.
5. Stir all together, cook until the kale is wilted and the tomatoes are heating through.
6. Top with your sesame seeds and enjoy!

Who's ready to try some kale and tomato salad?? Do you have a killer kale recipe? Please share it with me, I would love to try it!

Biggest Nutrition Weakness

Everyone has their weakness when it comes to nutrition. For some, it may be chocolate, or wine. Others, a nice big hamburger. Candy. Popcorn. Soda. The list could honestly go on and on because each one of us likes different things and craves different foods.

Want to know what my biggest nutritional weakness and struggle is? Carbs.

I am a carb-o-holic.

Bread in particular is a big weakness, but also chips, pita chips, tortillas, oh and of course the classic combo of chips and salsa. I definitely crave the salty and savory snacks over the sweet. Some might argue that that is good, but, as I have learned in my life struggling with weight, carbs don't hold much better for me.

Honestly there were times where I would buy a bag of pita chips and sit there and eat, and suddenly realize that I ate the whole bag. I can vividly remember when I came home to the states after being overseas for over a year and missing American food very much (mistake), I went out and bought a tub of hummus and a bag of pita chips and I'm pretty sure I ate the whole thing right there. Ouch.

Looking back those are not my finest moments. When I came home from being overseas particularly, I had a very unhealthy relationship with food. My mentality was "Oh my gosh, I haven't had all of these foods in so long, I'm going to treat myself!" Well that never stopped. And it usually happened with carbs or food that held no nutritional value.

That led to me gaining all of the weight I had lost being overseas, plus adding on more pounds (I honestly don't know how many because I was too ashamed to step on the scale), and reaching my heaviest weight ever.

That is when I decided that I had had enough, and that I needed to change. I am so thankful that Zach stood beside me when I came to him with tears in my eyes, trying to explain how uncomfortable I felt in my own skin, and how unhealthy I felt, and that I needed a change. I am so thankful that my life has turned around and I am getting healthier every day.

But, I must say, that my struggle with food and carbs is still going. When I started working out, I didn't pay a whole lot of attention to what I was eating until about a month and a half in, and I started digging into what I needed to do to get healthy through nutrition.

I learned about proper portion sizes for every food group through doing the 21 Day Fix, which has been life changing as well. Looking at food and the portions I was eating, noticing my cravings, and noticing my eating habits, I realized that I have a lot of work to do.

Not only am I a carb-o-holic, but I tend to eat when I'm bored, or zone out. Dangerous combination. Our eating habits go so much deeper than just the surface of "I'm hungry, I want to eat this." And there are definitely unhealthy relationships that I have with food that I am still breaking (my craving for carbs, particularly the empty carbs that don't aid my bodies nutrition).

I wanted to share this with you and be vulnerable because I want you to know that you are not alone. I know there are so many others out there exactly like me. If not with carbs, you have another vice. Another relationship with food. Another bad eating habit. And I'm telling you, we can get through this.

Your body is a temple, and 80% of the battle for our health is what we feed ourselves. I know that I am striving every day to break the cycle, and nourish my body. I am happy to say that I have been eating more veggies and fruit than I ever have in my life before, and I don't intend on stopping. Every day I am checking myself, especially with carbs and asking myself, "DO I REALLY NEED THIS?"

It can be so incredibly hard to step away from a craving. So hard to put down that second serving. So hard to say no, and walk away.

But I want to tell you that you can do it. Be encouraged and know that you are not alone, and that you can do this.

5 Ways to Get Motivated to Workout

There are days where working out is literally the last thing that I want to do. We are all human, and life happens. You get tired, it's cold outside, you have a million other things on your to do list, and working out starts getting knocked down to the bottom of your list.

I used to get to that point of no motivation, and that's where I would give up. In the past this is where I would say "well, maybe I'll just start over again on Monday." And then Monday would never come. Because when you lose momentum, it can be hard to pick it back up. I know, because I have been there over and over again.

I saw a great quote by Zig Ziglar on Pinterest this week.
"People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily."

While amusing, it proves a point. Motivation comes, and motivation goes. It's up to us to get our butts in gear, get motivated and more importantly, get moving. While this can apply to virtually all areas of your life that you need motivation in, today I'm specifically going to give you some tips on how you can get motivated to workout!

1. Get an accountability partner or group. Seriously, I am the biggest advocate for this, and not just because I lead accountability groups and coach some amazing people. The REASON I lead these accountability groups is because accountability WORKS. This is the one key that has kept me going for almost an entire year straight now, when before I could barely keep consistent with anything for two weeks. Get someone to keep you accountable!

2. Write it in your calendar. Get your workout in ink on paper, or marked down on your calendar in your phone. You could even set an alarm! Writing it down helps to solidify your plans. Set a specific time for your workout, and try to plan for the full week at a time. Don't give yourself excuses, block out that time and stick to it. You'll be glad you did!

3. Set out your workout clothes before you workout. If you are working out when you first wake up in the morning, set your clothes and shoes out ready to go for the morning. Cue up your DVD, get  your gym bag ready, whatever you need, get it ready. If you work out at night when you get home from work, same thing. Set everything out so that it is ready for you to get into when you come home. The more you prepare, the less excuses you can come up with to talk yourself out of it.

4. Pump up the jams! Find or create a playlist that inspires you. Wake up to it, get ready to it, and workout to it! Music is a great way to work yourself up into the mood and motivation. Keep it ready and have fun with it.

5. Find a way to put a visual up in your house of your goal. What do I mean by that? Well, personally, I have a goal to fit into a certain dress by my husband and I's second wedding anniversary. It's many sizes smaller than I wear, and a gorgeous dress, and it's my goal to get into that dress by the end of this year! Yours could be a pair of jeans, a swimsuit, anything really. If you have it though, put it on a hanger and put it out where you can see it every day to help remind you why you are doing this!


There are just a few ways that you can get yourself motivated to stay in the fight for your health and fitness. Of course there are so many others, but that's a start for you. Above all, remember that consistency is key. Not just with health and fitness, but every area of life.

How do you get yourself motivated to get your workout going? Share below!

Crock-Pot Southwest Chicken

When I saw a recipe for "southwest chicken" my mouth started watering. What sweetened the deal even more was that it was only a few ingredients, minimal preparation, and maximum deliciousness! Honestly, this recipe could not get any simpler, and you can adjust it to your own tastes.

This chicken is delicious, simple, full of nutrients, protein, and you can put it in or on whatever suites your fancy. We used this southwest chicken in some romaine heart lettuce cups, and I (of course) drizzled it with some hot sauce, and BAM. Dinner is made.

Here's how to make your own crock-pot southwest chicken! Note that this meal can also be made, put into two gallon zip bloc bags and frozen for later use.

Ingredients

1 16oz jar of salsa of your choice

1 can of corn, drained

1 can of black beans, drained and rinsed

3 to 4 boneless, skinless chicken breasts

1/2 package of cream cheese (could substitute for Greek yogurt as well) ** optional **

Lettuce wraps, brown rice, corn tortillas, or whatever you want to put your chicken in or on

Cheese, hot sauce, Greek yogurt, whatever toppings you want to use

Directions

Put salsa, corn, beans and chicken in the crock-pot on low. Cook for 6 to 7 hours. During the last 30 minutes, if you are adding cream cheese or Greek yogurt, mix in now. Serve over your lettuce wraps, tortillas or brown rice, and top with your favorite toppings! 

If you are looking to add in more veggies, chop up some onion and a bell pepper and add it to the mix! If you want to add some extra heat, try chopping up and mixing in a fresh jalepeno. The possibilities are endless. 

Who is ready to try this super simple crock-pot recipe?? 

12 Days of Christmas Fitness - Day 8

EIGHT Glasses of Water.

Stay hydrated during the holidays! Getting the proper amount of water every day is important no matter what time of year it is, but around the holidays it can make an even bigger impact!

Aim to drink at least eight eight ounce glasses of water every single day, and that’s the bare minimum. Generally you want to drink half of your body weight in ounces every single day. So it could be less, depending on your weight, but eight glasses is a good amount!

To help get your recommended amount of water in every day, drink a full glass of water when you wake up, a full glass of water before every meal, and a glass with every meal. This will help keep you full, keep you hydrated, and give you energy too!

I’m pretty sure we can all use more energy around Christmas time, so drink up on that water!

How many glasses of water are you going to drink today?

12 Days of Christmas Fitness - Day 7

SEVEN hours of sleep a night.

I don’t think I have to tell you just how important a good night’s sleep is. Sometimes it just isn’t possible to get your full seven hours, but at least make it a point to carve out that time and attempt to get a good night’s rest every night.

Turn off your phones, computers and other screens and hour before bed time and get your body prepared rest! Take a bath with lavender essential oil diluted in the warm water, or drink a cup of chamomile tea to calm you down from the day.

Create a warm, cozy space for you to sink into at the end of the night and sleep away the stress of the day! Not only will a good night’s sleep help you feel better, but it aids in weight loss, your energy throughout the day, and keeps your body working at it’s full potential!

How much sleep do you normally get per night?