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Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)

 

Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

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I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.

 

 

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How to Succeed Through Halloween Candy Rush!!

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Does Halloween candy call your name everywhere that you go this time of year?  Seriously, it takes up a WHOLE aisle and MORE in the grocery stores and is passed out freely a whole month before the actual day.  When does it end? Then there’s the office candy, the candy handed out to our kids everywhere throughout the month and then a plethora of candy that fills their Halloween bags on October 31st.

If you are like the parents I’ve been talking with lately, the candy from the kids’ bags slowly “disappears” sooner than it’s being eaten. Are you with me? I mean, as a parent, it is tempting to dig in to their bags whenever a craving hits or a stressful moment appears. But where does that get you in the long run? Don’t you want to make it through the holiday season ahead of the rest this year? Stop the pattern of having your “New Year’s Resolution” be an empty promise that has been made time and time; year and year again. This year, you can succeed. And I will help you. 😉

So, back to the candy filled bags from your kids trick-or-treating.  You can give yourself the permission to enjoy a few of your favorite (and worthwhile) pieces of candy. Allow your child to keep some of their favorites and get rid of the rest. I don’t really care what you do with it; whether you throw it away or give it away is up to you. As for me; I really don’t see the point in “giving” it to someone else so they can get the unhealthy sugar load that you chose to avoid.

Throw it away.

 

How many of you are like me in having ridiculous cravings for sugar that only seem to grow out of proportions when you eat sugar? It’s like a crazy pattern that can be stopped…but you have to be committed for the first 30 days and then I promise you, it will be worth the efforts!  I have to say that I no longer suffer from overly hyped up sugar binges any longer. (and if you knew me years ago, this was a ridiculous pattern that I fell into time and time again and only made me feel guilty and awful after the fact).

So many of you know that Shakeology is my go to.  The simple fact that Shakeology has helped to CURE my sugar cravings is enough for me! Sure, every now and again, my hormones tend to kick up an extra notch and I have a craving again but the problem isn’t even an issue any longer. I can now deal with the cravings by creating some fun and tasty recipes that I’m sharing below and it is like I’m “indulging” again but this time without the guilt! You may be rolling your eyes and thinking “how could this shake possibly take the place of the candy I want”; but I guarantee you that you try it and you will agree with me 100%….or your money back! 🙂

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Butterfinger Shakeology Recipe
1 Scoop of Chocolate Shakeology
1 cup of unsweetened Almond Milk
1 1/2 TBSP of Butterscotch pudding mix
1 1/2 TBSP of PB2 (or peanut butter)
Ice and Blend to Taste
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Snickers
 
4 oz almond milk
2T PB2 (or peanut butter, the more natural the healthier)
1T slivered almonds
1T Sugar Free Caramel syrup
1 scoop chocolate shakeology.
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S’Mores
1 scoop Chocolate Shakeology
1 cup almond milk, coconut milk or water
Ice to taste
Topping – 2 slivers of graham cracker and 2 tbsp of Marshmallow Fluff
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Malted Peanut Butter Cup
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
2 tbsp PB2
2 tbsp Malt Powder
Ice to taste
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Chocolate Cake Batter
1 scoop Chocolate Shakeology
1 cup almond milk, coconut milk or water
1/4 pkg sugar free Jello Cheesecake pudding mix
Ice to taste
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Chocolate Pistachio
1 scoop Chocolate Shakeology
1 cup almond milk
1/4 pkg sugar free Jello pistachio pudding mix
Ice to taste
Nuts for Chocolate
1 scoop Chocolate Shakeology
1 cup vanilla almond milk (or water)
1/4 pkg sugar free Jello pistachio pudding mix
1 1/2 tbsp PB2
Ice to taste
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Frozen Mocha*
1 scoop Chocolate Shakeology
1 cup almond milk
1 tbsp instant coffee
Ice to taste
Mexican Chocolate*
1 scoop Chocolate Shakeology
1 cup almond milk
5 big dashes cinnamon
Ice to taste
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I love anything with Coconut and this recipe sounds amazing!
Chocolate Shakeology
1 cup of cold coffee
Coconut extract ( a tiny dash)
1/2 cup unsweetened coconut flakes
Ice and blend
It is a great replacement to the toasted coconut Starbucks Mocha Frap!!! (those aren’t good for you anyway!)
What is Shakeology?
If this is the first time you are reading this and wondering what the hype is about Shakeology Check this out!

If I were to explain what Shakeology means to me this is what I would say:

Shakeology was something that I used think was to0 expensive.  I USED to think that I didn’t need a Shake to lose weight.  I used to think that I could do it all on my own.  I CAN do it all on my own but Shakeology makes it CHEAPER (YES TRUST ME) and easier.  I am a busy mom, we are busy with activities, school and work.  I always have really good intentions of packing every bag and snack but lets face it.  Life gets in the way.  We are running late, we over sleep and our kids don’t cooperate.  You have no idea how many times I am running out the door thinking, Oh I’ll just grab something along the way.  Then inevitably there are NO healthy choices and I’m stuck with crap!  Now my Shakeology is that quick easy MEAL (not a protein shake) that I can grab and go.  It tastes really really good and it is easy to make.  You can fancy it up by blending with fruit and nuts or you can go plain jane and mix with water.  You can shake or blend and you can make it a dessert or a meal!  The sky is the limit.  I also love that it is perfectly portion controlled.  We eat healthy foods but a lot of times we eat to much!  With Shakeology you get your serving size and you don’t have to even think about it! CONVENIENCE right there!!!!
Also, Shakeology has helped me to curb my sweet cravings and has given me natural energy.  Not the kind of energy you get from a red bull but the kind of energy that just keeps you on a steady state of awareness all day long.  It’s just down right good stuff!
It’s $4.30 a day for Shakeology and it’s worth every penny.  If you compare Shakeology to any other healthy meal out there you can’t find anything that even comes close to the nutritional value.
In my opinion it’s worth every single penny invested.  I am investing in my health which will effect my family, my health and our future!!!  Think long term, always invest in your health!!
Want more information on how you too can score Shakeology.  Contact me today for options!!!

My Panic Disorder; Part 1

So, where do I start?

It seems like it’s always been an issue with me; panic and anxiety.  I remember the issues starting at the age of 18, but not sure if it was any earlier.

The earliest memories I have of my anxiety was when I’d try to fall asleep at night and I’d wake up in a full panic; sweating and out of breath. I would try to “catch” my next breath but it seemed like I would run out of oxygen.  This would only make me feel more out of control and I would begin to worry that I was going to die. I would begin to move around to get out of the feeling and this would only increase the issues.

My mom at that time was really worried about my episodes. I would be inconsolable and fight any help from anyone and wouldn’t want anybody to look at me as I was in the height of panic.  I called 911 a few times and was rushed to the emergency room; only to be told later that I was fine.

It’s so difficult to try to explain the feelings and sensations and I know that those of you who have experienced this issue will understand completely.  The irony is, that when I felt “good” and think back to the previous episode; I imagined that it must have been something I could have handled better.

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But the next episode would hit and all rationale thoughts and feelings would be out the door.

The worst part of it all, was that there were no explanations for my episodes at that time.  I remember visiting the doctor multiple times and explaining these issues and they would sit there, puzzled, looking at me with no help for what it could have been. That would make me feel more anxious; not knowing and thinking the worst each time. How did they know I wasn’t going to die when they didn’t even know what was wrong with me???

One doctor sent me to a heart specialist and they have me an EKG. From that test, they concluded I had a heart murmur and put me on medication to help me.

That did nothing for my episodes. I would go into full panics and then wonder what was going on when I was clearly taking care of my “heart issues”.  Being 19 at that time and tired of being run around; I stopped taking my medication. That made my mom angry and scared that I had just stopped taking medication that was prescribed to “help” me.

It turns out I didn’t have MVP. (not “most valuable player” but “mitral valve prolapse”) lol

It was through my years of searching for an answer that I began to stumble upon the mere idea that I might have a panic disorder. When I was pregnant with my second child, I remember hearing a radio commercial of a woman who was explaining point-blank my mysterious “issues.” Could this be it? I wondered.

She was selling a program with cassette tapes and workbooks that was meant to “heal” your anxiety issues and allow you to live “episode” free.  I ordered that plan asap!

And, it did help me to understand the many reasons that were responsible for my anxiety. I realized it went so much deeper than just a “quick fix” and although I knew at that time what was causing my stress, I was in for another many years before I finally got to the bottom of it and able to live a “normal” life without ever worrying about dealing with another episode again.

I will share more in my next post about what I did to get help and how I finally overcame this powerful hold over my emotional and psychological state of panic.

Tell me below if you suffer or suffered from any form of this or if you know someone who has. My reason for sharing this now is to help anyone who may be fighting the battle alone and not knowing how to get help. You are not alone and it is treatable.