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! 

21 Day Fix Extreme Meal Plan

By now you have probably seen me talk about the new program, the 21 Day Fix Extreme. I have been previewing the workouts and love them, they are challenging me and pushing me to my core mentally and physically, which I love. I have also been getting into the meal plan for the 21 Day Fix as well!

Like it's predecessor, the 21 Day Fix Extreme uses portion control containers to help you maximize your nutrition and get the best results possible. Plus it is an incredibly sustainable and healthy way to eat all around, because you are nourishing your body with what it needs- key nutrients and food groups!

I began my exclusive 21 Day Fix Extreme Test Group this week, and we are all working on preparing our meal plans for these 21 days. I can't even convey just how excited I am to go through this program with this group of incredible ladies. I can't wait to see our results at the end of this 21 days together!

For those of you that are new to the 21 Day Fix and the 21 Day Fix Extreme, or you just want ideas, I wanted to share my own meal plan for these 21 days with you! Your meal plan does not have to look like mine, this is just what I enjoy eating and what works for our family with budget and time!

Take a look and feel free to pull any recipes or ideas you like from it! I have included the container count below each meal for my "fellow fixers" reference as to what the whole day looks like in containers!

And as always, if you have any questions, want ideas, want to know what the 21 Day Fix and Fix Extreme is all about, please do not hesitate to ask! I plan on also leading a second exclusive 21 Day Fix test group in the middle of March, so keep your eyes peeled for more information on that, or contact me to find out the details!

Happy meal planning!

21 Day Fix and the 21 Day Fix Extreme

Maybe you have heard the buzz about the 21 Day Fix. I did this program several times this past year, and absolutely love it. It has completely changed how I look at my portion control, and given me a fantastic base line to know what I need to eat to nourish my body and fuel my body.

One thing that I love about the 21 Day Fix is that it is not a crash diet. This isn't something that can only be for twenty one days and never be sustained. The principles taught in the 21 Day Fix are applicable beyond the 21 days, and can be repeated over and over. The emphasis on twenty one days is that that is how long it normally takes to create a habit.

And who doesn't want to make a habit of having a healthier lifestyle?

Now the game is shifting again as the launch of the 21 Day Fix Extreme happened on Monday of this week. What is the 21 Day Fix Extreme you may ask? Well, it's the 21 Day Fix turned up with a punch of intensity.

Today I just wanted to share a little bit about the differences between each program, so that whether you are looking to get your fitness started, or take your fitness to the next level, you will know which one is for you.

Let's start with the similarities of the 21 Day Fix and the 21 Day Fix Extreme.

• Both come with a detailed eating plan and guide to help you get the maximum amount out of your nutrition for 21 days.
• Portion control containers come with both the 21 Day Fix and the Fix Extreme. These containers represent each food group, and your nutrition guide tells you how much of each container you have each day.
• Container sizes are the same.
• 30 minute workouts, 7 days a week.
• A bonus workout
• Amazing results from focusing on nutrition and exercise together.
• You need a set of light and heavy dumbells or a resistance band for both workouts.

Now's lets cover the differences of the 21 Day Fix and the 21 Day Fix Extreme.

• The 21 Day Fix is for people at ANY level of fitness. There is a modifier with low impact moves for each workout. 
• The Fix Extreme has a modifier as well, but the moves are still at a higher level of intensity. 
• 21 Day Fix Extreme takes it up a notch, and Autumn (the trainer and creator) recommends this program for people who have done the 21 Day Fix, or completed other extreme or intense workout programs before, or for those who have a base line of fitness already.
• You can have treats on the 21 Day Fix. Things like chocolate and wine are worked into your eating plan over the 21 days, if you want to.
• The 21 Day Fix Extreme has an extremely cleaned up meal plan, and no treats are allowed. But the good news? It's only 21 days!
• The container COUNT is different between the two programs, the 21 Day Fix Extreme kicks it up a notch. 
• The 21 Day Fix Extreme comes with a "Countdown to Competition" guide that gives you Autumn's specific plan to a T for how to prepare for an event or to get the most extreme results in the twenty one days.

So, in short, the 21 Day Fix Extreme follows up the original 21 Day Fix, and kicks it up a notch. But, at the same time, it is a stand alone program in and of itself. If you already have done intense workouts before, and tend to go to more extreme workouts, you could absolutely do the 21 Day Fix Extreme right from the beginning. 

Both of these programs will challenge you and stretch you, you just choose your intensity level, and dial in. The 21 Day Fix has taught me so much about nutrition and portion control, and how to eat to fuel my body. I am excited to see what the 21 Day Fix Extreme does over the next month, and to share that journey with you as well!

If you have any other specific questions about the 21 Day Fix, or the 21 Day Fix Extreme, please contact me and I can give you all the details you need. If you need a personal coach, tips or recipe ideas, just reach out and ask, and I would be more than happy to help you.

So, who's ready to go EXTREME with me?

Home Workout Vs. the Gym

Cardio versus weight lifting…

Resistance bands versus dumb bells…

Treadmill versus elliptical…

Home gym versus the gym?

There are so many different comparisons when it comes to health and fitness- especially when it comes to health and fitness, actually. I find that people (myself included) can get very passionate about it, because it truly does transform you from the inside out. God has used my health and fitness journey in much bigger ways than I ever expected.

But today I wanted to tackle the age-old (well, not that old) question of the home gym or home workout versus the gym, and why I choose to work out at home. Please do note that this is my opinion, and while it is the perfect fit for me, I know that every one of us is different, and different things work for different people.

My goal in this post is to encourage those that may be in the same place that I was not even a year ago, and let them know that there IS indeed hope for change.

Let me begin by saying that I tried SO many different things in the past for health and fitness. I tried two at home workout programs, did them for a while and stopped. I had a gym membership. I took group classes through college. I walked. I ran. Nothing stuck.

But now I have been going strong for nine whole months, only missing a few days of workouts due to being sick. And let me tell you, that is huge coming from someone who never was consistent in working out. So why do I choose to workout at home and not at the gym? Let me paint a picture for you of what going to the gym was like for me.

1.    Paying monthly was a huge drawback for me. My budget was tight then, and still can be now. Some gym memberships were cheaper, but I wasn’t the biggest fan of monthly payments…I have enough of those as it is.

2.    I did enjoy group classes. Let me hit on one positive note- I did enjoy the group kickboxing class that I took! I was in it with a few friends, which made it even better. A group atmosphere gets me going for sure.

3.    I felt ashamed. I’ve always been overweight, and when I went into the gym I felt like I was surrounded by incredibly fit people and that all they would see was the way my stomach and arms seemed to bulge out as I ran on the treadmill.

4.    I was really intimidated. Outside of the group class, I really had no idea what to do in the gym. Of course there was always the treadmill, but in my mind I thought “if I’m just going to run, I can do that for free outside.” I didn’t know how to use the equipment, and I didn’t want to wait in line for the equipment either. This led to random awkward crunches, sit ups and leg lifts in the corner.

5.    I never got results. I may have lost a pound or two from my kickboxing class, but I gained all the weight right back after. No results or motivation ever stuck.

6.    I had no direction in the gym. Because I wasn’t sure how to use the equipment, and I hadn’t taken the time to learn about how to work my body properly, I wandered aimlessly around the gym from machine to machine, never fully being able to get into it.

7.    It was time consuming just to get to and from the gym. Never mind the time actually “working out” I had to get ready, get in the car, drive there, park, work out, come back, drive back home. It led for a long excursion, and a lot of times I talked myself out of it.

These were a few of the big reasons why I moved away from using a gym and to working out at home. Of course, gyms are not evil places. I am ALL FOR people getting fit, healthy, and growing in their lives. We desperately need people to consider their health more than ever in this country.

But, as with most things, one size doesn’t fit all. Gyms are not for everyone, just like home workouts may not be for everyone. The important thing is that people are getting active in their lives and being intentional about getting results, and getting healthy. If you are getting results, keep going! If not, stop and consider if what you are doing is working or not.

So since I ditched the gym, and started getting healthy in February, I began doing workouts at home with different programs. And let me tell you, that is definitely my sweet spot. Here are a few reasons why home workouts were perfect for me.

1.    I can roll out of bed and workout. I don’t have to get ready, I can just put workout clothes on, walk into my living room and push play, before my brain knows what I’m doing and I try to talk myself out of it.

2.    I have guidance from some of the top trainers. There are a lot of people who have heard of people like Shaun T (creator of Insanity), Tony Horton (creator of P90X), and Chalene Johnson (creator of TurboFire and motivational speaker). I get to train with them every day through these programs. I get their guidance and motivation every day, and let me tell you, it ROCKS.

3.    I only pay once for my program, and I can use it however many times I want to achieve the results that I need. This is a big one for me, because while investing in a fitness program may seem like a lot at first, if you break the cost down to compare the price over a year, you will be paying less “per month” than what you would be paying per month for the year at the gym…and, let’s be honest…are you going every day? If you are, PROPS! Keep rocking it! I know for me, I started strong and ended horribly. So the cost is well worth it to me, because I can use the program over and over again!

4.    The programs actually get me incredible results. Since February I have lost over 35 pounds and am still going. I feel so much more energy and life than I did when I started, and I am stronger. These programs actually work, and I’m keeping consistent with it!

5.    I get to workout in the comfort of my own home. No one is watching me, judging or wondering what the heck I’m doing (except maybe the downstairs neighbor). I can be awkward if I want, and no one cares!

6.    I have incredible motivation and support from challenge groups. Every month I am blown away by the motivation and support of those I lead in challenge groups. They keep me going, and I work in turn to pay it forward to them!

If you’re curious about what some of the home workout programs are that I do, comment or message me and we can chat about it, and see if there is something that would be a great fit for you! I would love to help you reach YOUR own goals and see health in your own life!

The Way You Feel About Yourself

Since February of this past year, I have embarked on a journey to lose over one hundred pounds, slim down and most importantly, get healthy. Some of you may know a bit about my story, but at the beginning of this year I began to realize that I was not in shape (and hadn’t been in a long time), I was getting weaker, and I was feeling awful.

I had no energy, I felt like I was dragging behind and couldn’t keep up with my husband or my friends, and I just wanted to take a nap all the time. Even before I left the country to go overseas for a year, I went to the doctor to get a check up and was told that my blood pressure was in that pre-hypertension stage. Where I almost had high blood pressure, but wasn’t quite there.

You know what I did? I ignored it. I thought “eh, that won’t happen to me.” And I kept eating what I wanted, didn’t want to work out, so I didn’t, and I just kept living. Well it caught up to me. While I didn’t go to the doctor after I came home from my time overseas, I’m pretty sure I passed that thresh hold of being in pre-hypertension to having high blood pressure. But I kept going.

Until I had that wake up call in January and knew something had to change, or I was going to be headed down a slippery slope of medical problems that could be severe and cut my life short.

We always tend to think “oh that will never happen to me.” And then we wake up and realize, it has happened to me. But we may feel powerless to do something about it, so we continue on in the way we have always gone.

There is a huge passion and fire burning in my soul to reach out to you that feel like there’s nothing you can do. I have such a strong, burning desire to help people who are on that hard slope towards medical issues, and I want to help you out.

Because it IS possible. There IS hope. There IS another way.

Will it be easy? No. Will it be free? No. Will it be hard? Probably. Will you want to quit? Most likely more than once.

But you know what? IT IS ABSOLUTELY WORTH IT.

I wish I could reach through the computer screen, sit with you over a cup of coffee and pour into you, fill you with hope and SHOW you that there is another way. Don’t get sucked into the lie that it won’t happen to you, because chances are, you might be facing huge medical complications and bills down the road because you ignored the signs now.

Don’t let that be you. From the bottom of my heart I desire to give people hope and show them what I have learned, because it is truly life changing.

Yes, the journey is painful. Yes, I invest in my health now. Yes, I deny myself of some things I over indulged in before.

But let me tell you, even though I have not reached my goal in health, I have never felt more alive. I have more energy, more joy, more discipline, more zeal for life than perhaps ever before.

Getting physically healthy has helped me get on track in all areas of my life. Spiritually, emotionally, mentally, relationally. It has touched every area of my life.

So let me ask you this…what is your health worth to you?

Are you willing to make a little sacrifice right now to gain more energy for your spouse, your family, your job and your life? To get a more positive outlook and perspective? Are you willing to move forward, even when you feel like quitting?

Or will you sit down where you have always sat, giving in to the instant gratification mentality of our culture, only to find yourself facing more serious (and expensive) problems down the road?

I hope that you hear my heart in this. It is not a blog to cast shame or guilt on anyone. Truly, it has just been burning in my heart to show people that there is hope. And though it can be hard, the journey is not as impossible as you think.

I encourage you today to think about where you are putting your health on your list of priorities. Are you investing in it now, or are you putting it off until later down the road? Be brave. Take the leap you need to take today.

And know that there is support and help and accountability for you here! I love to help others find their way, set their goals and reach them. If you need help, please do not hesitate to reach out to me! 

We All Have Challenges

Stating that we all have challenges in this life is a pretty fair assumption. I don’t know if I have ever met a single person who has not faced a challenge in their life. But, what I have learned is that there is a distinct difference between people. You can tell those that bow down in defeat to their challenges, and those that rise up and face their challenges.

My health and fitness journey has been a joy, but it has also been a challenge. There are hard days. Days that I just want to eat the bag of chips. Days that the last thing I want to do is get out of bed and workout. Days where my body just feels weird. But, I have kept going. I am rising up to face my challenge, and I’ve been bringing others with me.

How? Through challenge groups! You may have heard me talk about them before. I run them every month, and I help others define their health and fitness goals, match them with a workout that fits their needs and goals, and then keep them motivated and accountable to the end. It is called a challenge group for a reason, we all have to rise up and face the challenge. But oh let me tell you, the results are worth it in the end!

I’ve had challengers lose weight, lose inches, gain strength, gain energy, and maybe most importantly, gain confidence in themselves again. There is something incredibly rewarding and empowering to walk along side others who are doing something amazing for their health and their lives.

(It also keeps me consistent on my own journey as well!)

My next challenge group is starting next week, and I have named it the “Live Simple, Dream Big” challenge group. Learning to live a healthy lifestyle may seem complicated and confusing, but I am here to tell you that it is really quite simple, and I teach about that in my groups. We come up with a plan for nutrition and for your workout together.

And one of the most important parts of the group is dreaming big and setting goals, and then running after them. I love to hear people’s reasons of why they want to be in a challenge group, and what their goals are. It could be as simple as fitting into an old pair of jeans, and go all the way to getting off medication.

I’m telling you, health and fitness is a game changer for your whole life. Having more energy, feeling more like yourself just gives you a pep in your step you may never have known was there. I love running these groups because I get to walk with people and motivate and encourage them along each step. I’m walking this journey too, and it’s so much more fun when you are surrounded by others.

If you are in a place where you want help or advice on how to get a handle on your health, please reach out to me! You can message or email me, and we can see if a challenge group would be a good fit for you, and how we can help reach your goals. I’m in the business to help others, and I’m rising up to face the challenge.

Are you?