How to finally reach all of your goals!

Have you ever set a goal that you wanted to reach and as you started to work towards that goal, you begin to doubt everything – even yourself?

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It’s inevitable and you’re not the only one to experience these issues, I promise you! ūüėČ

You are normal,¬†more or less!¬†We all go through this and it’s actually a normal part of the process towards becoming better in any given area. ¬†Seems like we can easily convince ourselves that we have “learned” it all and are “experts” in some fields when there is always room to grow! ūüôā

When we reach the point that we doubt our goals, our capabilities or ourselves; it’s important to understand that this only proves that we are doing the right thing. This is simply the point in our journeys that we have already achieved. This is our “plateau” or current state of excellence. In order to achieve¬†more¬†or¬†different results;¬†we must push for more. It’s at this point that we must decide, whether we are satisfied with this current situation (because it’s “easier” to do so) or if we are serious enough to push for more. (and this is definitely the “harder” decision to make)

Think about when we start a new diet plan. We are excited when we begin (because we’ve already mastered this area in the past, I’m sure!) and we jump into the planning phase and telling everyone within earshot of the new results we are¬†finally¬†going to achieve. We are strong and confident and we actually welcome the first signs of discomfort or challenge. (again, because we’ve done this before in one way or another)

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It’s not until we get into our daily “habits” which are already ingrained into our daily rituals that warning signs begin to emerge. We sleep late one morning and don’t have enough time to eat the foods on our new “diet”. We get asked to lunch at work and decide; “this one time won’t hurt”…right? We promise ourselves we will get back on track in the very next meal.

But becomes just another lie that we tell ourselves. Why? Because we have now crossed into our familiar ways of falling off track with a new plan. This, again, is our “set point”. It’s where our bodies and our minds have already succeeded and we are so bombarded with life’s tasks and stresses that we pull away from the resistance of pushing into a new phase. We’re¬†hungry¬†(if we are eating enough calories to feed our bodies, the hunger can be stemmed from our habits of eating more or boredom or just emotions); we’re¬†tired¬†(anytime we start something new, it taxes our energy stores more than the “normal” habits that are already ingrained and on auto-pilot); we feel¬†different¬†from the people around us and in not wanting to “stand out” and look “strange” …we decide it’s¬†easier¬†to just let it go “this one time”…

The excuses continue until we are left with no willpower to push further…and so we just give up and claim it was an unreasonable plan for us at this time in our lives, right? Haven’t you been there before too?

Which brings us to our doubts. It’s simply “resistance” to stepping into the unknown territory. We reach a point that becomes, more or less, our¬†breaking point.¬†We find our minds and bodies in a battle over the ability to continue. (haven’t you experienced this in a workout too?) The only way we can truly succeed beyond these boundaries, is to venture into the new and unfamiliar territory…and that takes¬†persistence.¬†

You will always contemplate wanting to¬†quit, give up and/or leave¬†when we hit this wall of resistance; aka: “new territory”.

The wanting to quit is the easy way out…but if you truly are committed to reaching your goals (they must be more important to you than allowing them to be pushed aside), you must continue. You must keep at it and deal with the blows of life; the hurricanes of emotions and old behaviors; the struggles of stress and uncertainties; the doubts and the thoughts that you just might not be “cut out” for this.

If this is your level of commitment and persistence, nothing can stop you. You may fall or slip up; but time and again, you rise and you continue moving forward. Do you see how this type of commitment cannot be stopped? We only truly fail; when we decide to call it quits.

When you¬†can’t¬†continue; you¬†must¬†continue if your goals are still a priority. You take one step at a time…you just keep moving forward (or you risk moving backward)…

You continue until you feel that realization or that “enlightenment” of attaining a new “high” or a new “edge”. I like to think of it as that “runner’s high” when you push yourself beyond your previous limits and one day, you feel that natural energy high. You feel like you can fly and there is nothing that can stop you. This is that feeling of mastering a new level and a new “normal” or “ceiling” has just been created.

Hypnosis

There are necessary ingredients for successful people. You must be fierce, determined and hungry for change and success. The problem, however, is that every one of us will inevitably hit our wall and¬†stop¬†somewhere. We may hear an idea, opinion or someone’s ‘truth’, and we hold onto that idea and we drain that idea until it is empty of all strength and energy and just¬†dies.¬†We flatter ourselves and believe we know the truth of this journey.

The actual truth is that in success; learning never ends. This is why everyone must be constantly pushed to their “edge” or their “limits”; which is the abyss/the unknown territory.

When we get into a habit of craving the “new” beginnings and to start fresh like a beginner; as a student, is when we continue to realize new goals. Without suffering through the newness again, we risk allowing our minds to settle on a thought or pattern and our spirit and energy beings to dwindle and the newness runs off and we again sit idly in our “complacency”.

I’ve learned this in myself in such a powerful and telling way this past year, that it is almost overwhelming to see a glimpse of why I’ve been¬†stuck¬†at some plateaus in my life. I’ve always shared with others how I love to workout and challenge my body in new programs, intensities, weights, etc. This is “easy” for me. This is my “normal”. I’ve recently realized, however, that I tend to underestimate the power that the foods I eat have on my overall success. Yes, I’m rather happy with my current weight and level of fitness so I tend to stop trying to attain new goals in this area. My focus has become how long I can push through Insanity Max:30; how much weight I can increase in my Body Beast or Hammer and Chisel workouts; how much more I can do in my 22 Minute Hard Corps workouts, etc. These are fun and exciting and the area of change that I focus on most. But the more telling area that I needed to more honest in, was in my eating. I’d always start a new plan excited and on track and for some reason, I would falter somewhere; always blaming one reason or another. But as it wasn’t detrimental to my results since I was already mostly satisfied with my current “normal”; it didn’t get my attention until I noticed this was a pattern and I was tired of allowing myself these “excuses”.

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I am now focusing on being completely transparent about my foods. If I eat it, my body knows so why would I think I have to hide it from the world? I’m sharing it so that everyone knows I’m struggling at times too and that there is no such thing as perfection. We just continue as that “student” and as a “beginner” at a new level.

 

Depression Hurts – Foods that can heal

Have you ever felt down in the dumps? I’m not just talking about getting sad about something in general and then being able to move along with a simple smile and mindset shift.

 

I’m talking about downright feeling¬†depressed. Heaviness. Exhaustion. Fatigue. Sadness…these are some of the feelings that may come.

Getting help is key but there’s also much to be said about the foods we eat that have long term effects on our moods and overall well being. These are what has been helping me offset the sad moods more often and even when they hit; they are much shorter lived than in the past. What have you got to lose besides feeling unhappy more than you need to? I’ve even been able to completely get off of my medications that I needed for a time but it takes consistency to daily habits so don’t go thinking you will feel happy as a clam after one healthy day, got it? ūüôā

As I’m sure you’ve done in the past (or even presently), I see many people reach for unhealthy food choices when they have a bad day. Think deep fried foods, fast foods and anything with an overload of sugar and chocolate. These are commonly thought of as “comfort” foods but they are actually making matters worse in the long run. These food choices make us feel tired and sleepy, they raise our blood sugars – only to come crashing down soon after. They leave us feeling bloated, agitated, sick to our tummies…not to mention still hungry and wanting more. Do you know??

Wouldn’t you rather have foods that are both delicious and good for you while helping to boost your moods at the same time? I know I would! (oh, wait, I actually DO!). ¬†The first step is to realize that we should start to change the response of reaching for foods as comfort when dealing with a bad day. This only creates an emotional eating pattern; and one I fought years with. The tips I’m sharing here have helped me overcome the patterns and led to a happier mood more often than not.

Here are some food sources to start adding in today, and why:

1. Walnuts and flaxseed

I know, “walnuts”? Right? I mean you hear that peanut butter is so yummy and popular and then there are so much to be said about almonds, which are good sources of healthy fat and some protein but let’s talk a bit about why walnuts and flax is going to be a game changer. Simply put, these contain Omega 3 fats and these not only help with cognitive function (aka: knowledge, memory, reasoning, attention, language, etc) but also help to improve our moods. (happy time more often!) Why? Because Omega 3s alter our brain chemicals of dopamine and serotonin, which is linked to our moods. Low serotonin levels are linked to depression and anxiety (bing bing bing!) so it’s pretty easy to understand why this is critical.
2. Vitamin C rich fruit and vegetables 

Do you remember your mom shooting vitamin C shots into your veins when you were a kid? (oh wait, that was me and I’m slightly exxagerating but it felt like it!). We know it’s good for our immunity but did you also know it’s great for our moods too? Those who are low in vitamin C can feel fatigued and depressed because of it. Some of your best sources come from fruits and veggies such as; oranges, strawberries, kiwi, papaya, berries, dark leafy greens, broccoli and bell peppers…so eat up those colors!

3. Swiss Chard

Ewwww!! Right? Wrong! Let’s talk about why this makes the list…this is a dark leafy green that is high in magnesium. Magnesium is an essential nutrient for the biochemical reactions (the transformation of one molecule into another molecule within a cell) in the brain that help to give your energy levels a nice boost. If your life is filled with stress, then you need magnesium rich foods. Swiss chard is on the list…so go get some! ūüôā

4. Bananas

One banana, two banana, three banana, four (not sure why this popped into my brain but it had to be said..) Bananas are filled with potassium, we know, right? But did you also know it’s another magnesium rich food and super healthy to add to your daily diet? They also contain tryptophan (an important amino acid that converts into a mood lifting hormone serotonin. #winning) and are great as a quick pre-workout snack, when mixed with a tablespoon of natural almond butter. YUM!

5. Raw cacao

So you know how chocolate helps raise our moods, right? (and is most likely the best “excuse” we come up with when we get the craving!) The reason it helps boost our moods is because it contains “cacao” (which is NOT cocoa, misspelled!). Cacao contains, anandamide, and this helps to give you a feeling of euphoria. (who needs another reason!) It also contains phenylethylamine which boosts our moods too..2 for 1! The problem with chocolatey options are that they are usually high in sugars too, and the crash and burn feeling that follows can create more problems in the long run. Modification is always key. So instead of going for a chocolate bar or processed snack, get cacao in the purest, raw from and add to your food that way. You can create some fun protein balls, fudge brownies and even put it into your oatmeal to make life more chocolatey and happy too!

6. Chia seeds

Chia seeds are not only high in omega 3 fats (we already went over the benefits of these) but they also contain high levels of vitamin C too (we went over this too)…now you can get both benefits with one option! I love making a chia seed pudding. Just add chia seeds to some unsweetened almond milk (or coconut milk if you prefer), add some fruit of your choice and refrigerate until the seeds swell and absorb the liquid. OMG! It’s so good and so good for you!

7. Shakeology 

If you follow my blog then you know I never skip a day of getting in my daily dose of Shakeology.

Shakeology is packed with¬†supernutrients. Now we know you are probably like, ‚Äúsay whaaaaat, what‚Äôs a supernutrient?‚ÄĚ Well, you‚Äôre not alone. Here’s some info that helps all the above information get taken care of in one spot…and then some!

Supernutrients are powerful nutritional components within superfoods that provide vital health benefits. Basically, they are the parts of superfoods that actually cause the foods to be ‚Äúsuper.‚ÄĚ For example, a bilberry is a superfood. One of the components of bilberries (which are an ingredient of Shakeology) that make them ‚Äúsuper‚ÄĚ is anthocyanins, which help support eye health. Therefore, anthocyanins are one of bilberry‚Äôs¬†supernutrients. Got it? Great! Shakeology has a smorgasbord of supernutrients¬†in its ingredients, which is why you really do get your daily dose of dense nutrition with each delicious glass.

Supernutrient: AMINO ACIDS

What it does: Are the building blocks of proteins which help build and maintain muscle health

Which ingredients in Shakeology have this: Whey, Pea, Chia, Quinoa, Amaranth, Flax, Sacha Inchi; Vegan Protein blend also includes Oat and Rice Proteins


Supernutrient: PUNICALAGIN

What it does: May help benefit the heart and the health of blood vessels

Which ingredients in Shakeology have this: Pomegranate


Supernutrient: FLAVONOIDS

What it does: Protects the body form oxidative stress

Which ingredients in Shakeology have this:  Spinach and Kale


Supernutrient: SAPONINS

What it does: May help promote nutrient absorption

Which ingredients in Shakeology have this: Astragalus, Ashwagandha, Schisandra, Ginkgo, Tulsi [Holy Basil]


Supernutrient: TANNINS

What it does: May help support cardiovascular health

Which ingredients in Shakeology have this: Blueberries, Bilberries, Yacon, Pomegranate

These are only SOME of the supernutrients in Shakeology that you consume every time you blend up a yummy shake. Not only is Shakeology a treat to your taste buds, but it is also a great way to treat your body to the nutrition it deserves. Are you heading to the kitchen right now to make a shake?¬†Good choice! ūüėČ

So, there you have it. How to offset your sad moods, how to uplift those happy moods and how to keep them going long term. If you think about it, we ARE what we eat (and drink), so make sure you are adding in the best nutrition possible and eliminating unnecessary calories and fatty foods that do nothing good for us except feel bloated, fat and lethargic. (think: cookies, donuts, fast foods, high calorie drinks and commercialized smoothies)

Need some help? Join our nutrition based challenge that can help you both look and feel your best with some great support.

 

How I’m committing to my meals on month 2 of the 22 Minute Hard Corps!

It’s time for some accountability!! I am usually so good at following a workout plan and kicking it up a notch in the intensity, weight, reps, etc…but my downfall always comes back to the nutrition. Success comes from focusing on the areas that are hindering us and finding a way to get better at these areas. My area is foods.

I love food. Always have, always will. I despise “diets” and refuse to follow a plan that restricts foods that I love and tells me how I’m¬†supposed¬†to eat.

Been there, done that; and I know firsthand that it is a disaster waiting to happen.

Now, I always follow a plan that allows my body to feel it’s best; to get the results I’m working on in the moment and to also allow my fun foods to be enjoyed in moderation. Deprivation does not work. Diets are meant to be temporary and then once we reach the goals we set out for (and these are met half assed anyway), we return to the old habits that got us to the starting point again.

Can you relate?

And we repeat this cycle and wonder why we feel so miserable about our bodies and our abilities to succeed long term.

I love that I can follow a plan and figure out the areas that need to be improved and just do it. I love that I can share my journey and have support with my challengers and my friends along the way. I love that this is a process that blesses our lives and our bodies in ways that a “diet” never could live up to.

This coming week begins my 6th week on the 22 Minute Hard Corps plan.

Month 1, was all about how bad ass I felt in the workouts, even when they were¬†only¬†22 minutes a day. These workouts are nothing to laugh at! They are hard core and definitely create a challenge. I noticed that although I was seeing progress and results happening, I was kind of “dogging” it in the food plan and was starting to allow small excuses to become more habitual.

Once month 2 started, I realized in order for me to truly succeed in this program as it is intended to do; I needed to get serious and focused about my foods. Yes, I stick to a basic plan and don’t suffer the issues that I did in the past; but I allowed myself to taste foods as I cooked. I allowed myself to throw foods into my mouth that I didn’t track. I allowed too many “it’s okay” type treats to be enjoyed on more occasions that I’d suggest to a fellow client.

So I am putting myself up to the challenge and tracking and sharing every morsel of food and drink that I enjoy in this second month on plan. I am sharing everything; both good and not so good so that others can see that I am human and I struggle too. But the successes are not in the “perfection” times of our plans…they come from overcoming the struggles that we endure along the way. Getting 100% accountable and serious about what we are doing (versus not giving full attention to at times) is going to make or break our results.

In keeping to the theme of this challenge, I wanted to share how listening to “PINK’s” song “TRY” today helped me pinpoint the focus that inspired this challenge:

“Where there is desire
There is gonna be a flame”… ¬†
My desire here is to feel my best, get the best nutrition for my long term results in my life and in my health habits and thus, the flame has begun. ūüôā

Where there is a flame
Someone’s bound to get burned”¬†
…now here is when we fall off of our well intended plans. We start a new program or eating plan and we are all excited (flame started) and then we fall off track due to life’s busyness; lack of planning; lack of willpower; etc…

But just because it burns
Doesn’t mean you’re gonna die”….
this part is crucial for us to acknowledge. We are NOT failures because of a misstep or a slip up (even if that “slip up” is decades long)…we are not going to die from the slip up (or at least not yet)

You’ve gotta get up and try, and try, and try
Gotta get up and try, and try, and try
You gotta get up and try, and try, and try”….
I think this part speaks for itself, right? We just have to get up again and again and again and again…

so here goes nothing…or “nothing” to lose except my bad habits! ūüôā ¬†Here are some of the foods I ate this weekend:

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For Saturday, it looked like this:

Breakfast: 2 eggs and 1 green container shredded zucchini squash scrambled + 1/2 cup cooked oats topped with 1 purple container of strawberries, coffee with 2T 1/2 + 1/2

Snack: Cafe Latte Shakeology with 1/2 banana, 1 cup water, 1 cup ice and 1 tsp peanut butter, blended up.

Lunch: Salad topped with 1 veggie patty and 2 Tbls of Opa brand dill dressing

Snack: (before heading out to see a movie with my son) 1/2 cup oats soaked in 1/2 cup almond milk, 1 red container 2% greek yogurt, 1 tsp peanut butter and a few drops of liquid stevia.

Movie treats: 2 servings of Starburst minis (about 300 calories worth) and my water bottle

Dinner: Salmon on top of greens and my Opa dressing

Evening snack: herbal tea with the greek yogurt snack (from above)

All in all, a pretty successful day given my previous movie day treats!!

Sunday looked like this:

Breakfast: I wanted pancakes so I opened up the 21 Day Fix “Fixate” cookbook and made the Oat/banana pancakes and topped them with 1 purple container of strawberries and 1 Tb of the Knotts brand strawberry syrup (blast from my childhood past!) + Coffee with 2 Tbs 1/2 + 1/2

Snack: (before heading out with my daughter to get some much needed beauty school supplies) Cafe Latte Shakeology with 1 cup water, 1 cup ice, 1 purple container strawberries and 1 tsp peanut butter (I actually LOVED this recipe!)

Lunch: we stopped by the Nordstrom cafe and enjoyed lunch. She had a Nicoise salmon salad and I had the Lime Cilantro chicken salad. (YUMMY!)

Snack: not so awesome but there was leftover “Mini Starburst” and I measured out 1/4 cup (1 serving) and it was sooo sugary and sweet that I was kind of “EWWW” when I finished this smaller than usual serving (=150 calories) and also a Pink Lady apple, sliced up and topped with 1 TB melted peanut butter and 1 TB mini choc chips

Dinner: will be veggie scramble. Veggies topped with 2 eggs and Cholula hot sauce..easy and good!! (family is finishing off the roast beef I made for them!)

Snack: my all time favorite (and one you’ll see quite often from me)…my oats + greek yogurt concoction and some herbal tea.

Time to kick start the new week and share all that happens…I’m kind of nervous cuz you’re watching but I know it is only making me think twice before throwing foods into my mouth as I tend to do when I feel like it! ūüėČ

Here are my results so far…5 weeks in! What will you accomplish this month?

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Need some help? My next group will be just as awesome and I’d love to work with you on some team accountability together (you won’t have to be so public though!)

 

22 Minute Hard Corps – Month 2

You know that day when you realize that the season is changing?

I hit that day this past week when I realized how close we are to the summer season. I’m not sure if you can relate (I’m thinking maybe you can), but I suck at staying on track long term with my eating. I usually start off a new program like a true rockstar (one of my favorite terms for when I’m feeling in da zone!)…and then about a few weeks in, I figure that I can have a bit of “this” and a bit of “that” along the way. ¬†What ends up happening is that my focus on foods becomes blurred and although I don’t have issues getting my workouts in, these extra food allowances totally screw me up and I have to get myself back to attention at some point.

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So let me back up a bit and explain what I’m talking about and how I’m making the adjustments this month. I started my new workout program “22 Minute Hard Corps” with Tony Horton of P90X fame and love the fact that the workouts are so time efficient! I planned to be more on track in the food plans; and the short workouts would be a welcome relief in my time crunched schedule.

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That lasted about 2 1/2 weeks.

Not kidding. The problem in my world is that I “think” I’ve got this handled. I have been in a maintenance phase for my body weight but there’s always room to improve in some way. Many of us get stuck in the “temporary diet” phase; where we get set up and lose a bunch of weight and maybe get fit and then we celebrate our results and then decide we’ve “made it” and slowly go back to our old habits.

Ever been there too? ūüėČ

But what did our old habits give us before? Ya, I know, right?

Those results were the same results that made us start the diet plan in the first place. We rinse and repeat. So we start over again when we can’t take feeling bloated/overweight/yucky/etc any longer.

We do this again and again and again. It’s a never ending cycle. The biggest issue with this never ending cycle isn’t the fact that it gets old after awhile (although that is a problem too!). The bigger and more dangerous problem is when we continue this diet on/off process, we start to add more fat to our bodies over time. Had we NOT dieted and un-dieted over and over again, we would most likely be better off.

How is this possible, you ask? Well we first lose the fat and maybe we workout a bit and we put on some lean muscle mass.

Good, right? You bet! But then once we go back to our old, unhealthier habits of not watching what we’re eating and not working out…we put the fat back on and may even lose some of that muscle mass. When we begin the process over again, we start off with MORE fat than the first time around and then what’s worse is we may decide to restrict our calories to unhealthy areas and begin to lose more lean muscle tissue and then later put on¬†more¬†fat again.

and again.

Think that the reason your metabolism slows as we age, is age alone? Not so much! ¬†Somewhat, yes, but it’s worth noting that once this pattern continues over the years…our bodies become less responsive due to more than usual fat stores in the body and less muscle (which, when lean muscle in our bodies is higher, it is responsible for faster metabolism when we are at rest) which just leads us to becoming more discouraged and less motivated to get off the crazy hamster wheels that we’ve adapted to.

If you get anything from this post today…just¬†STOP DIETING!!!!¬†

Yes, no more dieting, please! Instead, decide to work on the habits that help to end the craziness and create a life of balance and confidence in our bodies. I started after my first son was born. It’s been a journey ever since but the bottom line, is that I don’t ever “finish” creating challenges and making new results to keep my body looking and feeling it’s best. Laziness and complacency do not sit well with me. I don’t like to hear when clients tell me they are too “busy” to eat right and workout. I know it is common and you’ve most likely have said it before too (heck, I’ve said it before too!) but the change needs to happen today.

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So here’s what I’m doing.

Like I said, I’m on the new Tony Horton 22 Minute a day workout program. I follow the calendar of workouts from day 1 to the last day. It’s proven to work in getting results when followed as it’s written out. No danger of spinning our wheels or doing too much/too little in hopes of reaching new goals. But like I mentioned earlier, the problems for me are always in my foods.

I started month 1 (last month) with a clear head and focus on sticking to the plans ‘as is’.

Then about 2-3 weeks in, I “decided” it would be okay to add in an extra fruit one day. Not a big deal, you say? Not at all…if it stopped with that ONE piece of extra. But it never does. I then decided it was also “okay” to sample foods while I’m cooking dinner. My salad looked a bit ho-hum one day so I topped it with some extra cheese (don’t even remember throwing handfuls of shredded cheese into my mouth but I’m sure I did!) I figured I wouldn’t have to measure out my chicken for dinner since it was a “lean protein” and good enough to just eyeball.

See where this is headed? To danger zones! Then when the weekends hit, it doesn’t even phase me to completely go off track and plan to ‘get back’ on Monday. But that’s never even a solid plan for Monday.

As I was finishing month 1 of the plan ¬†last week, I realized I was tired of pretending I’m doing “good enough” when I clearly was only lying to myself (and everyone else who I decided not to come clean to)…so I set up a goal of sharing with you; with my following; with my clients and with my support group of when I went “off” plan. I’m proud to announce that it’s Wednesday of week 5 (I know, a whole 3 days into month 2! haha) and I haven’t gotten off track once¬†yet!¬†

I say “yet” because it inevitably will happen. We are not meant to be perfect ever. But when that episode happens, I will be blatantly honest in my blog and in my posts online. (you can follow me on Facebook or Instagram for all the juicy details when they come!)

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So just to be clear, here is what I’ve been eating and I’m totally on it today too~ I think it’s the fear of having to admit I’ve gotten off track so early that keeps me focused this week! (I almost threw some bites, licks and tastes into my mouth when cooking last night but the realization of having to share it with you all made me stop and say, “I don’t need that”)

Here’s a list of what I ate yesterday and so far this week has been on track like a BOSS!!! Where do you need most help?

Breakfast:

2 eggs scrambled with veggies

1/2 cup oatmeal topped with strawberries

Coffee with 2 Tbls 1/2 and 1/2 (not on the plan but I like it and it’s only 40 calories)

Snack:

Shakeology

with 1 cup water and 1 cup ice

strawberries and peanut butter

So good!

Lunch:

Ground turkey salad

topped with 2 Tbls Bolthouse dressing

tea

Snack:

1/2 cup oats with 1/2 cup almond milk

greek yogurt and peanut butter

Dinner:

Taco salad: ground turkey on salad topped with hot sauce and 2 Tbsp dressing

Snack:

Oats, almond milke, yogurt and peanut butter

That’s it! All day yesterday was great and same with today! I’m really excited to see how I finish this month off! What are your goals?

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If you need help, here is how you can join in on my support group this month as they help me so much!!!

 

Stop the Diet Cycle

So tell me if this sounds vaguely familiar…

You decide you need to lose weight/get in shape/look or feel better about yourself so you set out to make it happen. You are excited and you find a diet plan that looks amazing and an exercise program that seems completely do-able for your schedule and you set out for some great results.

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Finally! you say…I’m going to reach those goals that continue to elude me and this is the way it’s going to happen.¬†

So you set out and write out a grocery list, filled with all the foods from your new diet plan; you head to the sporting good store and buy some new workout shoes and clothes to start your fitness plan and you are already imagining yourself strutting down the beach the next summer in that white string bikini you’ve always dreamed of wearing confidently.

This will be the year, you say to yourself. ¬†You proceed to set up your food plans for the coming week and you prepare some meals ahead of time so you are not caught in any excuse cycles as you’ve suffered in the past.

This time will be different, you think. It’s GO time!

So the first few days of your week go surprisingly well! You already anticipated the hunger pangs after the first day and some muscle soreness from your new workouts; but these are inevitable in creating new changes in the body. So you smile and power on through the week.

Obviously, we have cut back our calories and added in some workouts and in return, we celebrate a loss of 4 1/2 lbs after the first full week.

Success!! This is finally going to be MY year, you think to yourself!!

Then, we plan for another successful second week and proceed to repeat the success from week 1. Things go well enough; but then, you hit a snag at about day #10-14. For some reason, you are not feeling as awesome as you did the first week.

You notice you start to feel more tired than usual. Your energy levels are dragging and your workouts are starting to suffer due to these spells of fatigue and lethargy. You start to feel irritable and grouchy at the most simple things. You notice you have less patience, and you start to snap at people in your life that seem a bit surprised by your grumpy moods.

What is going on?

First of all, if you have ever heard of “RDA”…I’ll share a bit about what is happening in your body at this point in the program. “RDA” stands for “recommended daily allowance”. If you are still a bit fuzzy on this term, just check out your food labels on any product. You will see an area clearly stating the foods’ “recommended daily allowance” for said food.

This is basically the daily requirements for a 2,000 calorie plan.

But you are now restricting calories in your new program and that would equal about 1200-1500 calories, at most. (I’ve even heard that most women commonly shoot for lower numbers too). You are dieting and you are adding in exercise. You are nowhere near the RDA for nutrition.

And why would this matter? It’s nearly impossible to cut back on your calories to this extreme and not cut back on your nutrition. This is where we typically fail in our quest to reach our perfect body goals. By day 10-14 on our new program, our body is basically screaming for more nutrients and that comes across in our minds and in our bodies as “cravings”.

Ever had these? ūüėČ

Yes, I’m sure that you know exactly what I’m talking about! Cravings are basically our body telling us that we need more of “something” in the nutrition department. But since our bodies cannot tell us exactly what we are lacking, we just crave the foods we love most.

Have you then experienced issues similar to these:

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You’re feeling tired; you’re feeling cranky and you’re starting to get irritable about this new plan that you’re on. We are feeling this way basically because we are trying to get by on less nutrition and then we don’t feel as good anymore. We start to lose focus and our drive for reaching our goals takes a huge nosedive into oblivion.

You then may be invited out to join your friends for an evening at a restaurant. You see your friends enjoying pizza, chicken wings and some drinks. You get so annoyed at how miserable you’re feeling that you finally say “SCREW IT!” I’m going to eat this because I feel miserable and I deserve it after how hard I’ve worked all week!

Right? Ever done anything similar to the above scenario??

Then we end up overeating and we feel guilty and we feel sick. We tell ourselves that we suck; we say, “I do this every single time” “I’m such a failure and I have zero willpower”…

Then the all time favorite: “I’ll start again on Monday”…

So the bottom line is that you are not a failure and you do not suck and you need not just repeat the whole cycle again because the same result will happen. When our bodies are low on nutrients, then the situation will repeat again and again.

I can relate because this is exactly what I fought for repeatedly. I thought something was truly wrong with me and I would never experience success in my goals. This situation happens because we buy into the diet industry’s teachings that there is another better way out there and we need to just find the one that fits our lives.

But that isn’t true either.

This all happens only because the body is low on nutrition. If we add in the daily nutrition which our bodies require, we will feel more energetic. We will feel better and we are then able to do more and recover better and the weight loss becomes a natural byproduct of the good nutrition and calorie deficit.

No secrets, and no lies.

We are doing it backwards. We cut back on all of our nutrition and on the calories needed to maintain the daily required nutrition and we cannot succeed in this scenario.

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This is the #1 reason that I have used Shakeology for over 6 years now, day in and day out. I’ve missed a handful of days during the past six years and let me just say that I don’t “feel” different on days I get it into my body (it’s not a drug, after all) but I definitely notice how I feel when I don’t get it into my body on any given day.

If you are even remotely intrigued in seeing this for yourself, send me a message about getting a trial offer to see how your body responds. http://www.spazzykay@gmail.com

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I can guarantee you results or your money back every time! Now that you are out of excuses, aren’t you ready to move forward?