Food Journal Adventure

"Nothing changes until you change it. You must be prepared to do something you have never done."

This quote is so true! I know in my life, sometimes change can be a hard thing. When we attempt something new, or outside of our comfort zone, it can be a challenge. But it might also be the key to lasting change, and that makes it all worth it!

As my health and fitness journey progresses, I am always researching and looking for new tools and resources that might help along the way. Not quick fixes or crash diets or short term things, but habits and routines that can be established for long term results and change.

And I want to invite you into one of my latest experiments with a new tool, that I feel may be very beneficial in my journey, and maybe yours too!

And this tool...food journals!

I have done this a few times, but never quite stuck with it. But the benefits have been and are really great! When you first start tracking your food, it can be surprising! Little bites here and there you forget about normally end up adding up in the end.

In an effort to make sure I am staying on track with my nutrition and to see a break down of my daily macro nutrients, I have decided to start a food journal and track everything that goes in for my duration of doing the P90X3 program.

Before I did this with a pen and paper, but I decided this time to try MyFitnessPal because it shows the break down of each food and the specific nutrients in each food.

If you want to join me in tracking your food for a short season, or just dabble in it, here are some tips that I am noticing off the bat that will help you on your way!

1. Decide how you will track it. Whether a notebook you can take with you, or using an app like MyFitnessPal, decide on ONE way to track and stick to it.

2. Create your meal plan. This is something that will help you overall with having healthy options to choose from, and can help you save money because you will use the food you buy!

3. Stay on top of your tracking! Right when you eat a meal, before or after, WRITE IT DOWN. If you wait too long, you may forget those little things you ate. Write it down immediately.

4. Set a timer for yourself to remind you to go over the food you tracked for the day. Make sure you got everything!

5. Have grace for yourself. If you go over or under, or have a cheat day, don't sweat it and do not give up. Be honest with yourself and keep going. Don't let it be the end all, be all.

I am excited to start tracking my food and macro nutrients on a regular basis and see the results from that. Am I going to have a great occasionally? Absolutely! Find what works for you and keeps you healthy. But I do challenge you to try new things to see what works for you! So, if you are interested, join me in doing a food journal, and let me know you are! I would love to swap ideas and brainstorm.

Who else does a food journal? Did it work for you, or did you find something else that worked better? Share your thoughts below! 

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.

Are You Ready for a Challenge?

Who else is in shock that we are already through the first week of October? Halloween is coming up, and following right along after that Thanksgiving is coming! It’s the season of pumpkin everything, chunky knit sweaters, pumpkin patches, apple orchards, hay rides, and good food.

And while there is certainly room for a lot of fall fun this month and next, I’m getting down to business and putting together some great fall fun of my own! Just like every month, I have new challenge groups beginning! Only this month, I have two, and one is brand new!

I wanted to take a minute to let you all know what my groups are going to entail this month so that if you are ready to take the reigns of your health and get fit for fall and before the holidays, you know what is available to you! I absolutely love my job, and I love helping others set and reach their health and fitness goals, while I am working on my goals myself.

The first group is my “Fit for Fall” group. It will begin on Monday, October 20^th, and will run for 60 days. This group is open to anyone to use any Beachbody program they may already have, or want to begin. Each challenger will pick the program that is right for them; or I can help you choose one. We will all be replacing one meal or snack a day with Shakeology so we are getting the max amount of nutrition and results as we work our bodies.

This challenge group will take place online via a closed Facebook group- so if you are out of town, no worries! This group is mobile (one of the things I love best about these groups)! Every day I will be posting about a topic that will help keep you motivated and reaching your goals. I cover topics about meal planning, grocery shopping, eating out, emotional eating, and how to schedule workouts in a busy life.

And, perhaps the best part of the group is the support you receive from being surrounded by other like minded people going through the exact same thing that you are going through! We all will check in every day to rate how our workout went, and how our nutrition and water were. This keeps us accountable to each other, and is a safe place for you to know you are not alone!

If you are interested in joining in this exclusive “Fit for Fall” challenge group starting on October 20^th,  please fill the application (found at the bottom of this post) and we can see if it would be a good fit for you and go from there!

My second group that I have starting this month is totally new and really exciting! This is my first “Moms on a Mission” challenge group! This 30 day group is exclusively for new moms or moms of young kids. Because you have a unique but shared experience together being moms, this group is going to be one of a kind!

Moms on a Mission begins on October 27, and is designed to help busy new moms get their health and fitness on track while they tackle the most important job of being a mom to their precious little ones. As a mom, you set the example and stage for your kids and your family, and health and fitness is one of those areas.

Each of my challengers will choose a Beachbody program that is right for them, with a focus on finding a workout that fits your schedule. We have many incredible programs that are only 25 to 30 minutes long, but give you great results, while fitting into a tight schedule.

We also will be using Shakeology (if you are pregnant or breastfeeding though you can check with your doctor about the use), and checking in daily to our closed Facebook group for accountability and motivation.

I will be posting daily with specific emphasis on issues that you deal with as new moms, or moms of younger children. Topics will include how to plan your workout into a busy schedule, how to meal plan and prep healthy food with kids and a family, how to prioritize your health, cooking recipes for simple, fast and healthy dinners, and setting the example for your family by making your health a priority.

If you are looking to lose your baby weight, get back into your pre baby jeans, or just looking to have more energy and feel better so you can be there for your precious children and  your family, fill out the application below for my “Moms on a Mission” Challenge Group!

We will see if this is a good fit for you, and I would love to help you reach your goals and feel amazing not only with your health and fitness, but as a mom, because your role is so important!

(Note, if you are pregnant, always consult your doctor first before beginning a new program. Know that we do have a specific program you can do while you are pregnant if you want to strengthen your core and stay fit during your pregnancy!)

So there you have, my two exclusive challenge groups this month! I am so excited for each challenger that will be joining us. I absolutely love helping others reach their goals and feel amazing. In addition, there will also be some special contests and prizes involved in each group, so you won’t want to miss that!

Please feel free to reach out to me if you have any questions about these groups this month. You can fill out the application and include your questions, and we can go from there!

You can also find more information about each group at my Facebook event page for each group. I will be posting different things about them as the month goes on, so if you want to stay up to date, just add yourself to the page!

Here are the applications and event pages for both of my Exclusive Challenge Groups this month!

Fit for Fall Challenge Group Application 

Please note that the application deadline is October 15th, to ensure that you receive your materials in time to start with the group. Limited number of spots available, so be sure to apply today to get all the info!

Fit for Fall Facebook Event Page 

Add yourself to our event page to stay up to date on current information, to hear about prizes and other exciting announcements for this Challenge Group! 

Moms on a Mission Challenge Group Application

Please note that the application deadline is October 22nd, to ensure that you receive your materials in time to start with the group. This also has a very limited number of spots left, so be sure to apply today to get the inside info! 

Moms on a Mission Facebook Event Page

Add yourself to our event page to stay up to date on current information, to hear about the awesome prizes and other announcements for this first moms exclusive group!