The Transformation of Mom 4 ABCD

Piyo/T25 Week 3 Round Up

2015-04-19T08:23:00.002-04:00

This week has been such an awesome one. I've had a great balance this week and I've also got some much needed sleep. We put the baby in her crib in her room for the first time this week. One night she slept for five hours ate for 30 minutes. Then slept for 5 hours. Another night she slept 4 hours and for 30 minutes. Then she slept for 4 hours. She ate for 30 minutes and then slept for another 3 hours. This was so awesome! Now if I could just get the toddlers to sleep through the night!

Monday was a great day. We were in Hershey, PA. I started the day out with my workout. I wanted to get it done before I got busy. The workout was T25 Core Cardio which is from Beta cycle. This workout was so challenging. I'm thinking that I may need to change up my schedule to include not Beta cycle workouts I'm just not strong enough and it discourages me.

We went to the pool this morning. It was so much fun swimming around and giving the girls rides. Then we went to Zoo America. It was so much fun but a lot of walking. It was 85 degrees and really warm. I made sure I kept drinking my water. Then we went back to Hershey Chocolate World one last time before we left as the girls wanted to ride the free ride one last time.

My eating was really good till dinner. We had pizza as we stopped at my mother in laws on the way home. I also got little sleep as we didn't get home until 10:30 pm.

Tuesday was time for Piyo Scuplt. It felt so good to workout at home. It felt so awesome to get moving. I love this workout as it is 30 minutes. One thing I've learned is that I love doing the 30 minute workouts and not any longer. If they are closer to 45 minutes I start to get bored. The four different series in this workout uses different muscles. My arms were sore by the end.

My nutrition was spot on today. I was so proud of myself.

Wednesday it was time for T25 Ab Intervals. I have a confession to make. I'm struggling. I don't want to do T25. I'm making excuses...IT is too hard! I am having a hard time as my knee is hurting from all the impact. I know it is because I'm 15 pounds heavier because of the pregnancy. I'm thinking that I may need to table my T25 Piyo hybrid schedule because of my knee until I lose some of this weight.

I loved Ab intervals and my abs were sore after I finished this workout. This one is easy as there isn't much jumping in it. But he rest have got me down as I have to modify so much of it to make it low impact and not hurt my knee. I know that this is just a stage and I will be able to do it soon! My nutrition was perfect again today. We even got to take a family walk this evening.

Thursday it was time for Piyo Buns. I love doing all the different types of squats in this workout. I love how it targets all my leg and butt muscles. My legs felt like jello at the end of this workout. My legs really hurt while walking down stairs! It was so awesome to fill my workout way after it was over.

My nutrition was spot on again today.

Friday it was time for T25 Total Body Cardio. I again made every excuse in the book to not do this workout. I hate myself for thinking that something is too hard. I think I am just going to go back and start Piyo by itself on Monday to get myself out of this funk. Being active is better than just sitting on my butt. I know I will get back to T25 once I lose some of this weight!

I didn't feel like cooking dinner so we ordered pizza. Not my best choice. But I am going to move one and forget about it.

Saturday was a beautiful day. We had a lot of Spring Cleaning to do. We put in a bathroom fan. Filled three bags of garbage. Made a huge pile of stuff for a garage sale. I have been doing laundry for three days. I'm up to 12 loads. I think I can finally see the end. It was a long but fun day. We even took a family walk as it was so beautiful out.

We did Piyo Strength Intervals in the midst of all our "work". I absolutely love the low impact nature of Piyo. Even the burpees being a little bouncy don't hurt my knee but help make me stronger. My nutrition was spot on today.

Sunday is my rest day. I love doing nothing on Sunday's but investing in us as a family and serving our Lord. It is a great way to start the week on the right foot. My nutrition should be spot on today again.

Here is my schedule for this next week:

I'm going to start with the week 2 Piyo schedule. I'm excited to see if I can get myself out of this funk and back to wanting to workout everyday. I want to look forward to my workout not loath it. Soemtimes we just need to be honest with ourselves and find something we like. That is why I love Beachbody and the variety of workouts they have.

I hope everyone has a great week.

Why Protein Matters

2015-04-18T08:15:00.001-04:00

Protein plays a very important role in weight control. Lean protein helps you maintain your lean body mass when your calories are restricted. It also helps you suppress your appetite.

The USDA defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion.

Eating lean protein increases your metabolism due to the thermic effect of food, which is how much energy you burn to digest the food. Protein has a thermic effect of 30 %. This means that if you eat a lean protein food that has 100 calories, 30 of those calories are used to digest and process the food leaving only 70 calories of net energy available. Carbs have a thermic effect of 10-15 %, while dietary fat has the lowest thermic effect of only 3%.

One of the things I cannot stress to you enough is eating many times a day instead of eating three meals a day. You need to eat breakfast every day. Within 1 hour of waking up eat breakfast. Eating breakfast keeps the body nourished while providing energy. The body does not run well on poor fuel!

Eating more frequently helps us stay lean and healthy and from becoming too hungry. Each one of these meals is essential to your health, NO SKIPPING, if you want success! Set the timer or alarm on your phone to remind yourself to eat, I honestly have to do this.

By eating protein with a complex carb you slow down the carb to fat conversion process. Choose high quality protein: nuts, seeds, legumes, quinoa, tofu, poultry, lean beef, eggs, fat free plain yogurt, or cottage cheese.

Complex carbs are high in fiber and aid digestion. Vegetables, fruits and whole grains are all complex carbs: brown rice, oatmeal, quinoa, whole grain pasta, bananas, carrots, sweet potatoes, asparagus, broccoli, apples, berries, and grapes.

Example: 1 apple with 2 Tbsp. natural nut butter or 1 small handful raw unsalted almonds or low fat cheddar cheese stick. Hummus with celery or carrots.

Remember cleaning eating is a lifestyle. It isn’t a diet!

One of the best Beachbody programs regarding portion control and spacing out your meals is the 21 Day Fix. It has taught me so much about clean eating and portion control. You will see a short video about the 21 Day Fix. Please let me know if you’d be interested in joining my next challenge group that starts April 27th by filling out my challenge group application. Hope you have a blessed day.

Cleaner Brownie Recipe

2015-04-17T07:09:00.000-04:00

I always love to make brownies. It was something I sued to make for the girls about once a month as a special treat. My favorite recipe was from Hershey's. This recipe used a stick of butter and a cup of sugar. I decided that there had to be a better way to make these.

So the first thing I wanted to replace was the butter. I recently bought some coconut oil from Sams Club. I decided that chocolate and coconut go well together. Instead of 1/2 cup of butter I swapped out 1/2 cup of coconut oil.

Then I wanted to substitute something for the sugar. I decided to use honey. I used 3/4 cup of honey instead of 1 cup of sugar.

Finally I substituted whole wheat flour for regular flour and omitted the baking powder and salt all together.

Here is the final recipe:
Ingredients:
1/2 cup coconut oil
3/4 cup honey
1 tsp. vanilla
2 eggs
1/3 cup cocoa powder (I used Hershey's special dark)
1 cup whole wheat flour
1 Tbsp water

Directions:
1. Preheat oven to 350
2. Place coconut oil in a small sauce pan and melt over low to medium heat until it is a liquid.
3. Mix oil, honey and vanilla
4. Cool a little and then add eggs. Mix until thoroughly incorporated.
5. Add cocoa powder and whole wheat flour and stir until well blended.
6. Spray an 8x8 glass baking dish
7. Pour batter into the baking dish
8. Bake for 25-30 minutes.

The kids absolutely loved these. I served them at a play date meeting yesterday morning and everyone loved them. I then made a second batch for A's preschool snack tomorrow.

If you are on the 21 Day Fix this would count for one of your treat yellows. You'd cut the pan into 9 pieces and one would be a yellow. They are so yummy and worth it to me as a treat.

I hope you enjoy these as much as my family did.

Beachbody's Newest Program Cize

2015-04-16T21:11:00.002-04:00

Today it was announced that Beachbody's newest program will be called Cize. Does anyone love Shaun T as much as I do? Well this new program that Shaun T created will be released in July. I absolutely love Hip Hop Abs and T25 and cannot wait to try out this program.

This program will have a very different format than T25, Insanity and Insanity Max 30. This program will be a dance program. If you love Zumba then you'll probably love this workout! The workouts will leave you drenched with sweat. If you've been doing the same routine for awhile then this may be something you want to try.

I saw such amazing results with T25 that I'm excited to try some of Shaun T's other programs. I've also had a few challengers who have seen awesome results with T25, Insanity and Insanity Max 30 so I know from experience that this next program of his will be a good one.

What is Cize?
Cize will be a four week dance type workout that will give you an awesome cardio workout without feeling like you are working out. In each workout Shaun T breaks down challenging moves step-by-step and builds them into a full dance sequence in just 35-40 minutes. You won't even realize you are burning fat and calories while you are mastering these moves and having fun! Here is the preview:

When is it being released?
This program is set to be released in July. A sample workout will be added to Beachbody on Demand sometime in June. Beachbody usually allows Team Beachbody customers with a coach to order the workouts first so sign up for a free account with me as your coach today. I will keep you updated on release dates and make sure you are one of the first to get this workout. I will also be running a Test Group for this workout and would love to have you join me for accountability and tips.

I hope you have a blessed evening.

What motivates you?

2015-04-16T07:46:00.000-04:00

If tomorrow you knew you could do anything and not fail what would you do? Is there something you are passionate about but are afraid of trying? I often ask myself these questions. Why? Because I know of two things I know I don't want fear to control my life and I also know that God often gives us things that we think are too big for us because he wants us to rely on his strength.

Do you have any idea what you passion is? I love loving on others and teaching. If you've never explored this question start by writing down the types of activities you like to do and the types of activities (hobbies) that make you feel good when you do them. What are your special skills and talents - don't be shy - usually if it's something we like to do we are probably good at it? What inspires you?

Once you know your passions sometimes God will give you something that you'll think is way bigger than you can ever handle. In Lysa TerKreust's book "What Happens When Women Say Yes to God" she talks a little about this. She says that as long as it doesn't go against God's Word and you are hearing affirmation from multiple sources than this "big" adventure" is probably God trying to tell you to go for it.

God will see us through. Would you imagine with me doing something that you thought was totally impossible? I never thought I'd ever lose the weight. I thought I loved food too much and it was completely impossible. I thought I don't need to care about my body as I know that I'm going to heaven no matter what. I thought that my husband loves me just the way I am and it doesn't matter that I am big.

But then God continued to give me the message that I needed to lose the weight. I kept continually being told that without losing the weight I would have more health problems soon. I was also having back and knee pain. I could barely carry both the twins at the same time. I was having trouble walking up and down stairs because me knee hurt. I also was being affirmed in scripture that I needed to take care of my body. I was seeing in scripture that our bodies are God's. That they are his holy temple and I needed to take care of it.

So last year I decided that I could do the impossible. I decided since I heard God telling me I needed to take care of myself and that everything I was hearing from trusted advisors was affirming I needed to lose the weight I made the leap of faith. I knew God would help me.

I notice that when I am close to God I make better choices. I am not as prone to eat because of emotional reasons. When I want to snack I pray first to see if that is really what I should be putting in my mouth or if I am just trying to feed my emotions. When I don't feel like working out I ask God for the motivation. In the middle of a workout when I feel like I cannot go further I ask God for that last little push. And guess what I'm succeeding.

So who wants to join me in this journey? I have another challenge group starting Monday and I'd love to have you in it! I've learned so much over this past year and I'd loved to pass it on to you. Please fill out my Challenger Information Form and I will get back to you soon. Hope you have a blessed day!

Spending Time Playing

2015-04-15T13:10:00.002-04:00

Lately I'm feeling some mommy guilt. I've been so consumed with everything that has been going on in our lives that I feel like I haven't been spending enough time with the girls playing. I feel like when we are home I am always trying to get them to clean up or sit still or eat dinner. When we are out of the house I expect them to behave and act like little ladies. Then I came across this graphic this morning and when I saw it it hit me hard.

Lately I've been having unrealistic expectations of my kids. I need to remember that they were built to play. I need to remember that this stage in my life my most important job is being a mom. I need to remember all my other "jobs" are not the primary one. That God should come first, my husband second and my kids third. Everything else can wait.

In today's Proverbs 31 devotional it talks about Genesis 25 when Esau traded his birth right to Jacob for a bowl of stew. It talks about how some trades are good while others suck. What trades am I going to make today? I am going to trade my time to read this afternoon for a snuggle nap with the baby. I'm going to trade playing video games tonight and instead spend time with my husband. Instead of doing laundry before and after dinner I am going to spend time playing with my kids.

I also need to remember that I'm not someone else. My kids were made for me. They are different than someone else's kids. They each are different from one another. What works for one of them doesn't work for the other. I also need to remember my challenges and skill set is different from another mom. I'm made to handle what I have while another mom has a different purpose.

I also keep thinking of the course of this song:

It says:
"Love like I'm not scared Give when it's not fair Live life for another Take time for a brother Fight for the weak ones Speak out for freedom Find faith in the battle Stand tall but above it all Fix my eyes on You On You"

I am going to let these words soak in today. I want to fight for my kids. I want to show them my love. I want to show them what it is like to give to others. I also want to show them how to fix their eyes on God. I also want to show them that they are more important then me. I want them to know they are always loved and that I am here for them. That nothing else but God and daddy are more important then them.

I hope everyone has a blessed day.

I'm struggling

2015-04-14T08:26:00.001-04:00

Today I am struggling. I feel like I am a hamster in a wheel. I feel like I just cannot win and I am far from God. I feel like all I want to do is crawl back into bed and give up for the day. I feel like I'm being attacked from all sides. I feel like I'm a failure and I'll never succeed.

Lately, if you've been following me, you know I've been saying we have some big family decisions coming up. The reason is because Brian is currently looking for a job. His contract is up on September 30th. We really don't know what we are going to do or where we will end up.

I don't want to move. I don't want to leave my friends and the area we are living in. I love our church. I feel like we just started to get our feet under ourselves her and now this. I feel like the carpet has been pulled from underneath us.

But then I cling to the truth of God. Right now I know we are under attack. I know these thoughts above aren't from God but from the devil. I know God isn't tempting me but the devil is!

Today I get to go to Bible Basics and I'm leading it. A few months ago when I was trying to choose a book of the bible to study the book I kept coming back to was James. God knew I was going to need the book of James to go through this trial. He knew what I needed before it happened. It has already helped me so much.

So today I am going to live fearless. I am going to get rid of all my fears and thoughts of failure and rejection and hold on what is true, right and pure. God loves me and he will help me through this. We will persevere and we will get through this. I'm so lucky I have Brian and we have each other and our God.

I hope everyone has a blessed day.

Piyo/T25 hybrid Week 2 Round up

2015-04-13T09:16:00.001-04:00

This week was a great week. I felt so successful and got all my workouts in. My eating was much better this week. I'm excited to see what week 3 will bring.

Monday was Piyo Sweat. We had some extra time so we decided to do this 37 minute workout today instead of Wednesday. Wednesday we will do Drench. I love the heat section in the workout. I love how many burpees are in it and that I can do them. I also love how many pushups there are and that I am getting stronger.

I was remembering when I first bought Piyo last year. I remember Brian asking me why I was wasting money on it. That we had tons of pilates and yoga programs. Why did we need another one? He thought it was going to be easy. This was him after yesterdays workout.

He actually said to me that he'd be interested in doing the full ten week program after we finish this eight weeks of hybrid Piyo and T25.

My nutrition was spot on today. I ate within my containers. I feel so good when I fuel my body correctly. I'm ready for a great week.

Tuesday was T25 Total Body Circuit. It was a challenge. I couldn't believe how much harder I could push myself than last year this time. I did have to modify some of the moves as I was just spent. I was pushing myself really hard and had to modify to keep going. It felt great.

Tuesday was one full year of clean eating and 30 minute workouts everyday. I love how much my body has changed and how much better I feel. IT has been an awesome year and I cannot wait to see what this year brings. I'm loving every moment of this journey.

My nutrition was prefect today. I didn't have any cheats and ate on my plan. I did drink a beer this evening as it was National Beer Day.

Wednesday was Piyo Drench. IT was hard for me to get in this 47 minute long workout. Brian was at work later for a meeting so I was trying to get dinner on, my workout in and entertain the girls all while trying to keep the baby happy. I got it done but it wasn't pretty and I had to push pause a thousand times to keep everything running. It felt great when I was finished.

I didn't feel like working out today. I was just tired. We were up a lot with the baby last night. This morning we went shopping with a friend for stuff for MOPS. We went to four different stores and then I took BCD to the mall play ground to play for awhile with my MOPS table. I was just exhausted. I also had dishes piled in the sink and laundry to do. This was all excuses I was using to not workout but in the end I was glad I did.

My eating was spot on today. I love days where I stay on track.

I work up Thursday morning to my pants being to big so I decided to weigh myself. 10 weeks ago D was born and I saw a new middle number on the scale! This is so exciting. I'm 24 pounds lighter than the day I delivered! I cannot wait to see how much my body changes in the next six weeks of this hybrid program.

Thursday's workout was T25 Ab Intervals. I for some reason don't remember this workout as well as I remember a lot of the other T25 alpha round workouts. I actually had to modify more than I would have liked to as my abs aren't strong yet. I did the plank series, the side series and some of the other series in a non-modified position, but definitely had significant trouble with the v sit. I know my abs have a long way to go to get stronger but I know everyday they are getting better. I also loved the little burst of cardio in this workout.

My eating was awesome today. I aloud myself to substituted one of my yellow containers for a chocolate chip cookie at MOPS today. Other than that I stayed within my plan for the day. I was proud as sometimes on MOPS days I allow myself to have it as my cheat day and I didn't do that today.

Friday was Piyo Strength Intervals. I forgot how much I loved this workout. I love how it interlaces great cardio with strength exercises hence the name. I love the skater jumps in this work out as the arms make them so much easier than the 21 Day Fix. I also like the Beast section at the end of this workout.

We had pizza for dinner. I used my recipe that is 21 Day Fix approved but did have 1/2 a serving more as I was starving. It was so nice to actually have pizza while clean eating. The rest of my day my nutrition was spot on.

Saturday was Speed 1.0. I barely got this workout in as it was a crazy day. We moved B and C into their big girls beds. Then we tried to put up Danielle's crib. It was a busy but fun day. Then we drove to Brian's parents house for the evening. I got my workout in but just barely.

Then we went to Eat n Park for dinner. I always get the baked cod Floridian as I know it is within my eating plan and wont kill my week.

Sunday was a rest day but I did anything but rest. We drove to Hershey's Pa for a family day trip. We went to Chocolate World and I did eat a candy bar. We did so much walking and had a ton of fun. It was a long fun day exploring Hershey. I ended up falling asleep at 9:30 pm. Im happy I actually got some sleep last night!

Here is my schedule for this week:

I'm still working on cleaning the pantry, fridge and freezer so I won't be making a meal plan this week. I know our portions and will stay within them. We also won't be back to Erie until late tonight so I don't know what today will bring but I know I'll make smart choices.

I hope everyone has a great and blessed week.

Are you ready for summer?

2015-04-11T08:05:00.000-04:00

I cannot believe we are almost six weeks away from the unofficial start of summer, Memorial Day. Are you ready for summer this year? Are you excited to put on a bathing suit and strut your stuff at the beach? Or are you dreading that first trip to the beach this year? Maybe your bathing suit is too tight? Maybe you feel like a beached whale lying on the sand?

Do you feel like this?

I'm actually excited for beach season this year. I cannot wait to go purchase a new bathing suit. My one from last year is a little big already and I am hoping in six week it is even bigger.

On April 20th my team will be hosting a free seven day Dust Off Your DVD challenge group. During these seven days we will provide you with motivation, tips, recipes and accountability. This group should be a lot of fun. This group will be for any workout.

If you are one of my past challengers and need some extra motivation than this group is for you. It will be a great seven day jumpstart to get you back into the habit of working out or just give you tips and accountability to continue in your journey.

If you aren't one of my current challengers and would like to join us all you need to do is sign up for a free Team Beachbody account. Once you are one of my challengers I will contact you to discuss which workout program you will be doing and get you added to the group. You can use any workout DVDs you already have.

If you are interested in a 30 day group. I have one starting on April 27th. This group will take you through how to prepare your household before your program begins, how to meal plan, some grocery shopping tips, provide motivations, and much much more. Most of my past challengers have found that being in a group helps keep them focused. They have better success knowing that someone in the group is watching them verses trying to do it on their own.

For this 30 day group you need to purchase a challenge pack. A challenge pack is a workout program plus your first 30 days worth of Shakeology. These will help you lose the weight. I have had quite a few challengers who have decided to just purchase the workout program first and had okay results but when they coupled it with Shakeology they saw even better results. Shakeology helped them curb their cravings and helped them stay fuller longer so they weren't snacking as much. Since they were controlling what they ate better they saw better results. They also reported having more energy and that made their workouts "easier" and this helped them to push further than they thought possible and lose more weight.

Who'd like to join me for this group? Let's get our body's ready for swimsuit season. To join this group please fill out my challenger information form and I will contact you to help you pick out the program that is perfect for you. We have some great programs on sale this month so maybe one of these would be perfect for you!

I hope to hear from you soon. Hope you have a blessed day and a great weekend.

Get in touch with your values

2015-04-10T07:04:00.001-04:00

When we feel like we are working hard but not getting anywhere it is probably because our priorities are not aligned with our values. A priority is when we hold one thing more important than another. A value is something we regard as having high worth or is very useful. So let's starts to explore our values.

My first thing I usually ask myself when examining my values is what is important to me. Some of the words that come to my mind are faith, self-respect, love, family, fun, service, community, trust, leader, and caring. Your values will be different from mine. Everyone was made unique with a certain set of skills. Since yours are different than mine we each have different items that are important to us.

My next questions usually involves who is important to me. For me I will not lose my time with God. That is the most important thing for me each day. It is a non-negotiable. Everyday my time with God id both a priority and a value this relationship. My husband and then my kids are the next in my list of important people. I value my time with my husband. I also cherish every moment with my kids. In this stage of life my kids get more of my time than most other stuff as they will only be young like this once.

Another thing you need to look at as you look at your values is are any activities that are important to you. I absolutely love scrapbooking but in this season of life it has taken a backburner. I also love to read, play video games, and spend time with my family. Reading and video games are something that I do for relaxation. I will only do these times when everything else on my to do list is complete. Brian and I have our scheduled Friday night date nights. Also most evenings we spend some time talking. We also have our morning devotional and prayer time together. The girls have been my main priority lately. ABC are a pretty independent but still need me for some things. D is completely dependent on me.

I also love to workout and cook with my husband. We make our workouts a priority. This is our time each day. It is only 30 minutes and we can give it our all and forget about everything else that has happened that day. Cooking with him has been less lately with a new baby. I'm usually trying to breastfeed while he is making dinner. It is only a season and we will get back to cooking together every night again soon.

As I wrote out these values and what is important to me I realized that the reason that I've probably been successful is that my priorities and values align with one another. I have some non-negotiable like my time with God. I also have things that are so important to me that I won't miss them like time with my kids and husband and working out. It made me realize that I have gotten rid of the items that aren't helping me right this second like scrapbooking. While I love it there just isn't enough hours in the day.

I also realized that I've already prioritized even my values. I took my top three or four and made them things I do everyday. Those that weren't as important to me may or may not happen in a day and those that were just purely for fun don't happen at all in this stage of life. I realized everyday I have a chance to choose my actions and am I going to choose those that will help me achieve my goals or will I choose those that will pull my down.

So today I am going to embrace my values and priorities. I am going to get rid of the worry of what others think about my list of priorities. I also going to quit comparing my values to others. I going to surround myself with those positive people that help me see that we need community to succeed. That each of us has a specific function and must come together to get anything done. I'm also going to trust myself and what I believe in and try not to second guess every decision I make.

See if your values and priorities align today. Why don't you try this exercise? I hope everyone has a blessed day. I'm excited to have a day playing in the gym with B and C and then I get to have a fun family weekend.

Coffee Rub

2015-04-09T07:30:00.002-04:00

Tonight I really wanted to try something new and decided to make a coffee rub for our pork chops. I had found a store bought one that Weber makes but the first two ingredients were sugar and salt so I decided to try and modify it so that it was better for us.

Ingredients:
1 Tbsp Chili Powder
1 Tbsp Coffee (I used the Tim Hortons we had but I'm sure you can use any.)
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
1 tsp Red Pepper Flakes
1 tsp Paprika
1 tsp Sea Salt

Direction:
Mix together and rub on your favorite meat. Cook meat as directed and enjoy.

This is such a good rub. The girls love it. I hope you have a great day.

Emotional Eating

2015-04-08T07:33:00.001-04:00

Lately I have been having issues trying to curb my emotional eating. We have a lot of personal things going on and some big family decisions to make within the next month. We also have all the normal things that occur in a day. Instead of turning to the throne lately I've been wanting to turn to the ice cream, buffalo chicken dip, or chocolate. I'm struggling with eating because I'm emotional. Anyone else ever been there?

I know that I shouldn't even get myself on this cycle.

I keep this image in mind when I want to eat the ice cream or chocolate. I keep telling myself that if I eat it I will feel guilty. I know that I don't actually need it. I know that it will just head straight to my hips and then I'll be even more upset when my favorite pair of jeans that I just got back in to after being pregnant don't fit again.

My favorite acronym that I learned while doing Made to Crave through Proverbs 31 ministries was HALT. HALT stands for hungry, angry, lonely, tired. Am I eating because I am hungry, angry, lonely or tired? This is always a good check for me if I am eating for the right reasons. If I'm eating for anything besides I am trully hungry then I should just drink water and walk away from whatever I was thinking of consuming.

But I also need to make sure I'm not letting myself get too hungry! I need to make sure I am eating every 2-3 hours during the day. I need to make sure I am fueling my body properly. I also need to make sure the hunger feeling my body is feeling actually isn't dehydration. Have I drank enough water today?

I love this graphic that tells about why we emotional eat.

Have you ever reached for food for any of these reasons? I know I have! My favorite is number 11. I used to eat even though I was full. I was taught to finish everything on my plate. Therefore I would finish my plate and then finish the girls plates. Next thing I knew I had consumed many more calories. Now that I know portion sizes better I hardly ever have food left on the plates.

So what are some strategies we can use so we don't eat because we are emotional. I love this graphic that describes some things we can do:

I also like the main purpose of the book "Made To Crave". Every time you want to eat something for some reason other than you are truly hungry you are supposed to pray. What if we took all our problems to God instead of eating to "fix" them?

I hoping to do better today on my emotional eating. I've done good the last few days but last week wasn't as good as I'd have wanted it to be. I'm a work in progress and I know I need to pay attention to this especially. I hope everyone has a blessed day.

Who do you look to for inspiration?

2015-04-07T13:30:00.000-04:00

In today's society there is lots of items on the internet that are constantly bombarding us. It is easy to see pictures of women scantly clothed. Some have women that were really fit. Some have women who look like Barbie. Some of these images are completely unrealistic. Others who show "real" women are put down. These are the images we should be embracing. I wanted to just show you some things today and talk about who I look to for inspiration.

First I wanted you to see a video. In this video you will see a model transformed. You will see what she looked like before they used Photoshop to transform her body.

Sometimes when we see images like this one we think wow I wish I could have long legs like her. Or maybe we say my butt will never look like hers. But then we see what she looked like before she was Photoshoped. She looked just like us. She is just a normal person.

In today's society we place a lot of weight on how we look. Just google perfect female body and see how many pictures come up. What if we stopped comparing ourselves to these fake pictures and started to look up to those that are truly being real and showing you what it is like to be a real woman.

I loved this add from Dove that showed how real women look.

What if we could be comfortable in our own skin? Look at these women above. They are having fun and are happy with the way that the look.

For a long time I was very uncomfortable in my own skin. I used to try to do anything to get people to like me. Then I learned about God's image of me. I learned that he loves us no matter what we look like. He has created each of us a unique.

Even though God loves us just the way we are it doesn't mean that we aren't supposed to take care of our bodies. God also states that our body is his holy temple and that we need to take care of it.

So how do I do that? I first surround myself with like minded women and men. I get rid of those that are negative and try to stay around those that are positive. They help boast me up. When they workout I want to work out knowing that we are both making our temples better. When I'm having an off day I have someone to talk to that understands the struggle and can help me not make bad decisions.

I secondly listen to pod cast from positive people. Some of my favorites are Chalene Johnson and Shaun T. They are positive and uplifting. They teach me things that help me be a better wife, mother and leader. They motivate and inspire me.

Lastly I try not to compare myself to others. This is the hardest for me. In a world where everything is in your face it is very easy to compare yourself to others. It is very easy to say "how does she have it all together and I am such a failure and a mess?" Sometimes people outsides don't match their insides. We can easily see what they want us to see.

For me the biggest change has been God loves me no matter what. He created me unique. He made me special. If I focus on that then my differences are actually positives and not negatives.

I loved this image with the top ten things to do for positive body image:

These are some great tips. Why don't you try one of these today? I hope everyone has a blessed day.

Week1 Piyo and T25 hybrid

2015-04-06T08:24:00.003-04:00

This week has been awesome. It didn't go quite as planned but I still made progress. I had more cheats than I wanted this week since we were on vacation but I know that I can just jump right back on to my clean eating plan this week and not feel guilty!

Monday was Piyo Sculpt. I loved getting back to Piyo. Those triceps pushups are a killer. I had to modify after a few sets as I was losing my form and I had to drop to my knees. I couldn't believe how flexible I was. My nutrition was perfect today. I absolutely loved how I felt after this workout. Muscles that I didn't even know I had were sore.

Tuesday was Focus T25 Speed 1.0. I forgot how fun this workout is. It has moments of fast paced footwork intermixed with stretch. It felt so good to get moving like this again. I loved every moment of this workout. I also loved how I could do almost all of it with any modification. I ended up having to modify a little bit because my hamstrings started to burn so bad.

My nutrition was perfect again. I feel so awesome. I pushed my body today and didn't want to take a nap. I ran the sweeper in the entire house, cleaned the first floor, did laundry, cleaned both girls car seats, cleaned a portion of the basement, and much more. I felt like a million bucks. I felt like I could do anything!

Wednesday we traveled all day to Charleston, WV. The total drive time was five and a half hours. But of course we stopped a few times and it felt like we were in the car seven hours. All in all with four kids, one being nine weeks old, I think adding one and a half hours wasn't too bad.

When we got to the hotel I need my workout. We did Piyo Core. It was such an awesome workout. We did have to move some furniture around to make room but it was doable in hotel room. The side series in this workout is a killer but I managed to do it all without modifying. I love this workout and how it made me feel afterwards.

I had an awesome dinner. I had pizza but made sure to stay within my containers. It was awesome to be able to eat healthy and still enjoy something that I love. Then I had my cheat. We went and had homemade ice cream. I got a small waffle cone and I savored every moment.

On Thursday I walked most of the morning. We went to the Children's Museum. then we went to a place called capitol market and go healthy sandwiches and fresh vegetables. I did awesome on my nutrition today even getting a small steak with vegetable and salad for dinner. I was so proud of myself.

Carrying the baby on the front and the diaper bag on my back was a workout itself

Today we did T25 Cardio and it was awesome. I felt so powerful after this workout. It felt good to get moving. I was also exhausted by the time we got back to the hotel. IT was 8:30 and I was ready for bed. My back hurt from carrying the baby in the carrier and the diaper bag on my back all day. This trip has been totally worth it.

Friday we woke up to rain. It was thunderstorming and there was lots of wind. We went to the capitol museum and the capitol building. Both were completely awesome. The museum was completely neat. It was cool to see how West Virginia was part of the south and then became the 35th state in the United States. It was cool to see how the state became the way it is today. the capitol buildings marble was absolutely beautiful. I was also surprised at how accessible everything is. We just walked right in.

Today we did Piyo Buns. This is one of my favorite Piyo workouts as I know my butt will look awesome in my bathing suit this summer because of it. I absolutely felt awesome when I finished it. I forgot to set my fitbit before the workout so I have no clue how many calories I burned :(

I did really great on my nutrition till dinner. We went to an Italian family restaurant. I ended up getting a Cannolli. I had salad without dressing. I skipped the bread. My cannoli had a little cheese and lots of lamb and spinach. IT wasn't quite the correct portions but it is one meal and I'm moving on. I won't feel guilty and will get back on it tomorrow.

Saturday brought a day of traveling. We wanted to get in some last minute fun in Charleston before we left. Instead of doing our scheduled we headed down to the hotel pool. It was fun to swim with the girls. D loved the water. I think she is going to be a fish like A. Then we packed up and drove around a while before heading home.

My nutrition was good in the car. I was proud I didn't cave into something too horrible and completely off my eating plan. I even picked up a vegetable snack on the way home.

We ended up in Pittsburgh at the perfect time so we went to Easter service at Orchard Hill Church. I missed my church family. It was great to see so many old friends. I'm always amazed at how welcome everyone feels as soon as they walk in. It was nice to be back home.

Sunday was a rest day. I needed it. We didn't get home until late and then by the time we got everyone asleep it was late! I enjoyed our trip but needed some time to at home before we start out another hectic week. It was also Easter. We decided to not doing anything for the girls this year. Since when has Easter become like Christmas? It was our decision that we'd get the girls something small that they wanted but not do the whole Easter Bunny thing. We want them to know the true meaning of Easter.

This week will be a fun week. We have lots of exciting things planned and the weather is supposed to be nicer here in Erie, PA. I'm hoping for a few evening family walks. I miss that time to talk to my husband and have the girls outside playing. Here is my schedule for the week:

I am not doing a meal plan this week. We have been at this for a year tomorrow (April 7th)! This week's plan is to use what we have instead of buying new things. I usually try to do this pantry and freezer cleanout a few times a year. It ends up in some interesting combos but is always fun. I will be grocery shopping today but only buying the staples. We usually have the same things for breakfast, lunch and snacks.

I also wanted to make the comment that I wasn't perfect this week. I stuck to my meal plan as much as possible but did have more cheats this week than usual. I also didn't exercise one day this week. I had already scheduled a rest day and then didn't exercise on Saturday either. My swim was fun but it wasn't anything like my T25 workout. Even though I wasn't perfect this week I still managed to lose 0.4 pounds. I wanted to mention this as I wanted to say just get started. Just making small changes will help you start to see results and get you headed in the right direction.

I hope everyone has a blessed week.

April Specials

2015-04-04T07:37:00.000-04:00

I am so excited to announce Beachbody's April Specials.One of my favorite programs is on special this month. I have a challenge group starting April 13th if you are interested in joining me.

The first one that is on sale is the Piyo challenge pack. is Piyo? Piyo has many Pilates and yoga inspired moves. It builds strength, endurance and flexibility. It is low impact. It uses no weights. This program uses your body weight to get you the results that you need. Piyo will improve your range of motion. It will allow your joints a break. Because you are improving your core it will be good in all areas of your life. I did this program while pregnant. I stopped when I was 29 weeks pregnant as it was too much twisting for me. I managed to lose inches in my arms, legs, and butt while being pregnant. It was so awesome.

29 weeks pregnant

This program is only $10 with the purchase of Shakeology.

The second is the Piyo kick start challenge package. This includes the 3 Day refresh. What is the 3 Day Refresh? The 3 Day Refresh is a straightforward 3-Day program to lose weight, get a clean break from bad nutrition habits and feel immediately cleaner, lighter and healthier...without starving! Why am I so excited? This program is awesome for those looking to get back on track with their eating habits and be able to feel immediately healthier and become lighter. Those that have already completed the three day program have lost an average of 5 pounds and about 2.5 inches in the waist in the three days. It isn't your typically cleanse as you get to eat real food during the 3 day refresh. This would be an awesome program to choose to get a jump start before all those holiday parties. This is only $50 with Shakeology.

The third is P90x3 challenge pack. It is a great workout created by Tony Horton. The workouts are 30 minutes a day. You get 16 workouts that build muscle, burn fat, improve your balance and flexibility and work your core. This will definitely help you see results. This package is only $30 with the purchase of your Shakeology.

Also on sale this month is the Beachbody Ultimate Reset, Challenge Pack, and Refill Kit. The Ultimate Reset is a 21-day program that rids the body of all its toxins while maximizing energy production and nutrient retention. Ultimate Reset is a program designed to get the body in top shape internally, just as a fitness program gets the body in top shape externally. Users looking to restore energy, boost moods, and maximize health can rid the body of toxic compounds that could be making them ill-while dramatically improving the way they feel and function.

If you are interested in any of these please contact me. I have a challenge group starting April 6th and any of these would be great choices. Have a blessed day.

Traveling -- Finding Things to Do

2015-04-03T07:11:00.001-04:00

Anytime we head to a new place I always look for the odd things to do. Yes it is always fun to go to the museums and the big tourist places but I also like to try and find the odd out of the way places. What types of things do the locals like to do as you know they aren't going to the museum everyday. So how do I find things to do?

Before kids I used to make friends with the concierge. I use to ask them what they liked to do in their city. I use to end up at some really fun places. If I took a cab to the place the concierge suggested then I'd ask the cabby for another place. I'd continue to do this every place I went and I'd end up with a really fun trip of out of the way fun places.

As we've gotten older these adventures as we like to call them haven't got old. Now we just look for things to do in a different manner. With four under five finding family friendly things can be a challenge. Before we headed to Charleston this week I contacted both the MOMS Club (R) and a few of the local MOPS groups for ideas.

MOMS stand for Mother Offering Mothers Support. They are a group of stay-at-home moms that hold a monthly meeting and usually meet throughout the month for play dates. They usually have one Moms night our a month. They also usually have a service project for the year. These clubs are in a lot of cities around the United States. Go to momsclub.org to find your local chapter.

MOPS stands for Mothers of Preschoolers. They usually meet at churches all over the world. They usually meet twice a month during the school year. With MOMS Club you usually have your kids with you at activities. During MOPS your kids go to a special program called MOPPETS and you get to enjoy a morning to yourself learning about things that affect the mother of preschoolers lives. To search for a group in your area go to mops.org.

Using both of these groups we came up with a list of things we wanted to do this trip. We had some big things like the Children's Museum and the History Museum. We also had some items the locals would know like Pies and Pints a local pizza shop and Ellen's Ice Cream.

One other thing we always look for is things to do outdoors. Where we are this week isn't far from New River Gorge. So if it nice on Saturday when we are preparing to drive back home we may go a little out of our way to enjoy this beautiful park. There is also a few great nature preserves right here in Charleston that we might check out today if the girls are in the mood and the weather is great (for my Erie friends it was 77 and sunny yesterday and is supposed to be 72 and sunny today).

One thing I definitely have to say that is different between traveling just Brian and I to traveling with kids is the amount of stuff you can pack into one day. When we were just married we could go from morning to night without stopping. Now that we have kids everything gets planned around their nap time and bed time. With four under five nap time is a big priority for me. Without naps everyone gets cranky. We can push bedtime a little bit but not much. The baby is even more sensitive to difference in her bed time than her older sisters.

Also another thing with kids is that it really doesn't matter where we go just as long as we are together. They don't care if we buy them something or go some place wild and crazy. Just going to a park with them and swinging on a swing is good enough. They just enjoy being with us. I think some of my favorite memories from this trip will be spending time together as a family in the hotel pool or sitting in our hotel room talking and coloring.

I love that our kids are easy going like us. I love that they are up for anything. I think sometimes I'm the one that holds them back as I will say "we shouldn't go there as that is too old for them." but then when we get there I see that they have a ton of fun and it actually was to their ability level.

I also love looking at things through the eyes of a child. They notice some of the most innocent things. I love how God's creation looks to them. There are things I take for granted everyday but things like them seeing tulips and daffodils growing make me really stop and wonder what else I am missing as we run through our days.

I hope everyone has a happy Friday. Today is our last full day in Charleston so we are heading out to find some more fun things to do.

Traveling - Not killing my results

2015-04-02T06:55:00.000-04:00

One of the most important things to consider while travelling is the amount of time you'll eat out, Many times you won't have access to a means to cook. Some hotels don't have refrigerators in them. Others may have a free breakfast. Yet others like the one we are staying at this week have a free evening reception. How do you navigate these choices.

Last night we went to the evening reception at our hotel. There was cheese and crackers, dips, pretzels and chips and then fruit. I got us each a piece of fruit and then walked away. I didn't pick up anything else as I knew it wasn't good for us. Don't even give into the temptation.

Same goes for hotel breakfasts. Some have a continental breakfast. This usually means that they have some type of fruit. Skip the junk like high sugar cereals and those Danishes and fuel up on some fruit. If there is yogurt get some of that for protein. If there is eggs and they aren't fried or fake get those. Stay away from the bacon and sausage. Breakfast is the most important meal of the day. Don't skip it and make sure to properly fuel your body.

As far as eating out there are a few things we need to remember:
1. A cheat meal once a week is okay. This means that we will eat outside of our normal diet. You can choose any meal or snack but NOT both.
2. You must consider portion size. You cannot eat all of your calories in a day for your cheat meal. It will hurt your progress.
3. Don't feel guilty for your cheat meal. Remember this is a one time occurrence during the week. Savor every bite and then move on.
4. Don't let it trigger more unhealthy eating. Don't say well I've already "fallen off the wagon" and then continue to eat poorly. Eat this one meal and then move on.

So number two says to plan your indulgence meals and this is where I want to spend a little time. Last night we knew we were going to a restaurant called Pies and Pints. Before we left the hotel I pulled up their menu with nutrition information. I choose something that was within my calorie budget and as close to the containers that I had left.

I also use this strategy if I am going out to eat and don't want a cheat meal. I head to the restaurant's web site and then look for items that meet my meal plan. If the restaurant's web site doesn't have calorie information another great resource to use is either My Fitness Pal or Spark People. Both have users that have entered in items from restaurants that normally wouldn't have calorie information on the company's websites.

Another strategy of eating out is to request a quiet spot. those that eat in front of a TV or next to the kitchen are considerably more likely to eat more. Also, skip the appetizers and the bread. each of these are just fillers.

Another thing I do if a restaurant doesn't have a menu online and there is no information on any websites I make the server my best friend. I'll ask him or her how it is prepared and if there are any hidden ingredients like butter or salt.

Remember that weight loss is 80% diet and 10% exercise

You could exercise an hour or two a day but if you don't get you diet in check you'll never lose weight or never stay healthy.

I hope these tips help you navigate either the next time you are away from home or the next time you are going out to eat.

Traveling with Kids-Prep

2015-04-01T07:53:00.004-04:00

So today we are leaving for a little family trip. Yesterday I spent the day preparing for our trip. With six of us traveling and one in cloth diapers this will be an interesting trip. With four car seats in the car space is a premium.

For starters I pack using laundry baskets:

I let all the girls except D pack their own bags. I told them basically what they need to pack (5 pairs underwear, 4 socks, a bathing suit etc) and they pick what they want. This way later in the week when they say they don't like the outfits they had I can remind them that they picked them.

I pack them in the laundry basket so that as they wear the clothes I put them in the laundry basket. This way when I get home I am able to take the laundry basket into the laundry room and wash it. I do the same for our clothes to. This allows me to have a very easy clean up.

The diapers will also go in a laundry basket. In one side of the laundry basket will be my wet bag. In the other side will be all the clean diapers. I love this method. I will however miss my diaper sprayer. If you cloth diaper and have never used a diaper sprayer you must get one. It is especially clutch when you have a 15 month old in diapers and are pregnant with twins.

I packed snacks for us as the drive is supposed to be 5.5 hours. I don't know if we will hit traffic around Pittsburgh as we are leaving by 8AM and will hit Wexford around 9:30.

I packed each of us an apple and a single serving a carrots. We will be taking our water. We also will be taking granola bars. This will allow us to stop at rest stops and not have to get off at any exits. We also wont make any bad choices and try to get something from a vending machine or McDonalds.

We will be taking our Shakeology. We won't be taking the travel blender this time. We didn't want to have to take frozen fruit with us. We instead will drink our Shakeology with just water for our morning snack. We get free breakfast at the hotel. They make omelets to order. I will just grab an extra piece of fruit at breakfast and viola morning snack.

Drinking my Shakeology before we leave

I also will be packing the co-sleeper. I don't want to use a hotel crib. It is so much more convenient for me to nurse her two-three times a night while she is in the co-sleeper.

I will be posing more tips as we travel this week. We haven't even gotten in the car yet and I'm already sick of hearing:

Haha! I'm hope everyone has a great week.

Why I'm Succeeding!

2015-03-31T07:12:00.001-04:00

If you have known me for a long time you may know how skinny I was in high school. Then during college I just let myself go. I thought I could eat like I was in high school and I wasn't as active so I just packed on the pounds. Once we got married I tried to lose the weight and was relatively successful. Once we had kids I just let myself go again. Who had time to exercise? Why should I eat right? Finishing their meals won't hurt me? I should take a nap because the baby is sleeping. The list of excuses went on and on. Can anyone else relate?

I had tried a ton of other things to lose the weight. See my fitness story to see what all I had tried. Everything wasn't successful or was only temporarily successful. I would always put back on the weight or I would just stay at the same weight but be unhappy. I always let the excuses get the best of me.

Last year around this time I knew I had to do something different. I was struggling to keep up with my three little girls. My blood pressure was high. I was always tired and felt sluggish. We'd go outside and I'd chase them for about five minutes and then be winded and have to sit down. I wasn't happy with myself. My clothes weren't fitting any more and I was determined to not buy a bigger size.

My friend was a Beachbody coach and she convinced me to join her in her fitness journey. On April 7th of last year I started the 21 Day Fix. Within 21 days I had lost 9 pounds and 16.25 inches. After 63 days I had lost 20.5 pounds and 19.25 inches. At the end of 91 days I had lost an amazing 25.8 pounds and 22.5 inches.

Why was this time different from all the other times I tried? Why was I so successful? I'll give you one word....Shakeology. Shakeology was so easy to make. I simply placed a scope of Shakeology with 12-14 ounces of water and a cup of frozen fruit blend and drink. It I was really short on time I could mix with just water and be done. It was so awesome especially with three busy little girls.

Once I got pregnant I continued to drink my Shakeology every morning. I've always had problems while I was pregnant with getting enough nutrients. I was always deficient in calcium and vitamin D. I was amazed that during this pregnancy I wasn't deficient at all in any vitamins or nutrients. I didn't need to take my prenatals anymore. I just add the folic acid. It really was a lifesaver for my pregnancy.

Also since I was working out every day my blood pressure was awesome. My blood pressure would always increase with pregnancy and this time it was prefect the entire time. I attribute this to workouts that were 30 minutes that I could do seven days a week and not get bored. It also helped that I was eating the correct things as the Shakeology curbed my cravings so I wasn't eating a ton of junk.

Drinking Shakeology after having baby #4

So why do I think Shakeology is such a big part of my transformation? Did you know most are nutrient deficient and to get all the nutrients you need you'd need to eat 27575 calories? Yes I just said to get the major 27 micronutrients your body needs for the day you need to eat over 25000 calories! (article). But by drinking Shakeology everyday I am getting all of my nutrients and vitamins. I am not deficient in any of them.

I think because I have Shakeology every morning with all these nutrients I am not as tempted to go for the sweets. I have wanted to eat all the yummy fruits and vegetables. I also have so much more energy. I also feel like I can do any workout as I know it will help my body be the best it can be.

I was so excited when earlier this month Beachbody started selling the super sampler. This is great way for you to try all six Shakeology flavors and see for yourself how much better you can feel. It also allows you to see which flavor you like without having to purchase a big bag.

Please let me know if you are interested in trying Shakeology. I love Shakeology and it has been so awesome. I'd love to show you what it could do for you. Hope you have an awesome day.

Round 2 Week 3 Round Up 21 Day Fix

2015-03-30T07:03:00.000-04:00

I cannot believe it has been six weeks since I started the 21 Day Fix after baby number four. This means that baby number four is nine weeks old. Where did the time go? I wish they wouldn't grow so quickly. It has been an okay week. Emotionally it has been a draining week.

On Monday I was back to Total Body Cardio. I was determined to up my weights this week. I did the entire workout with my 10 pound weights. I pushed myself harder than I ever have before. It was so great! I loved the way I felt afterwards. I love that I can do this workout with no modifications now.

This morning I had met a friend to discuss a bible study we are leading starting April 7th. The baby had puked all over me. I was soaked. Then I had two little ones who had a ton of energy. We came home and did Just Dance Disney for the Xbox 360. It was fun to get a second "workout" in for the day.

I stuck with my eating plan today. I didn't have any cheats and ate all my containers. I was really hungry today. I was proud of myself when I went to bed without a night time snack.

On Tuesday I did Upper Fix. I used my 8 and 10 pound weights. It was great to up my weights and know I'm getting stronger. I still have to modify pushups and do them on my knees. I can do more reps on my toes now. I did ten on my toes each round before dropping to my knees. I love that I am making progress.

I did okay on the nutrition today. It was a very emotional day for me. My one daughter was obsessed with her lack of hair today. She cried most of the day and we spent a lot of time loving on her. I really wanted to go for the chocolate or ice cream this evening but I was good. I ended up allowing myself to have a mini blizzard this evening. It is all about balance. I didn't kill my eating plan for the day by having this cheat. I don't feel guilty for eating it as I gave myself something I wanted but didn't have a ton of calories and completely blow my day.

On Wednesday was Lower Fix. I continued my week with the heavier weights. I used the 8 and 10 pound weights again. I didn't have to modify any of the exercises. The ten second holds are still challenging but getting easier.

Nutrition wise I did good. We got lunch on the go as we went to Pittsburgh for B's dermatology appointment. I got a salad instead of getting a burger and fries. I passed on the dressing. Then we had dinner out with my in laws as they took B for a princess weekend at their house. We went to Eat N Park. I had the Cod Floridian as it is baked cod in orange juice and then for my sides I had a salad and the steamed vegetable. I love that I can eat out and still maintain my diet.

On Thursday it was time for Pilates. I actually did some of the plank hip drops on my toes. My form started to go bad and my butt was up in the air so I dropped down to me knees. I'm excited with the progress I've made in six weeks.

My nutrition was okay today. We had MOPS this morning which I usually make my one cheat meal for the week. I ate a cookie. I also had a casserole that was made with eggs and definitely had a lot of added salt. I still ate within my containers just not things I'd normally eat.

On Friday it was time for Cardio Fix again. I pushed myself harder than I have the last few weeks. I was so sweaty by the end of the workout. I had to add pushups during the burpees to make them harder.

My nutrition was good until dinner. We went to my in laws and we had pizza. I will jump back on the eating plan tomorrow morning.

On Saturday it was time for Dirty 30.I use my 8 and 10 pound weights. I had to use the 15 pound weights for the ab exercise. I also did the side plank without being on my knee. I didn't have to modify any exercise. It was so exciting!

I did awesome on my nutrition on Saturday and Sunday. I did cheat and had a cinnamon roll at church on Sunday morning.

We did Piyo Align as on Monday we are starting something new. I'm excited to announce we will be doing a Piyo/Focus T25 hybrid workout. Here is our schedule for the week:

I'm excited as this week we will be taking a little family vacation Wednesday through Saturday. I don't know what restaurants will be available so I didn't put any meals into my meal plan. I will look on line for menus as we travel to make sure I stay within my containers. I'm also taking Shakeology and some snack foods including carrots and celery for us to have so that we don't make bad choices because we are hungry. Here is our meal plan for the week:
Meal Plan Week March 30th

After six weeks of the 21 Day Fix I'm excited to see my results later this morning. I will post as soon as I know. I hope everyone has a blessed week.

21 Day Fix and 21 Day Fix Extreme

2015-03-27T06:48:00.002-04:00

So one of the questions I always get asked is what comes in a challenge pack. Today as I finish up my series on the basics of the 21 Day Fix and 21 Day Fix Extreme I wanted to give you a short video that describes the components of the two challenge packs.

I hope you enjoyed this week of learning a little more about the 21 Day Fix and the 21 Day Fix Extreme. I have another challenge group starting April 6th. If you'd like a chance at a spot in this group please fill out my challenger application. I lee you with one last tip from Autumn:

Hope you have a blessed day.

21 Day Fix Extreme Workout Descriptions

2015-03-26T07:41:00.003-04:00

Today I wanted to discuss the 21 Day Fix Extreme workouts. The schedule of workouts is the same all three weeks. There is no doubles option like the original 21 Day Fix because the workouts are so intense.

This work is for the intermediate person and not for a beginner. This is an extreme workout that will get you in shape quickly. It is also great for those that only have a little weight to lose or just want to tone up their muscles. It is also a great workout for those that are doing some type of competition or want to get in the best shape before a big event like a Spartan run or Tough Mudder.

Some basic equipment you'll need for these workouts is three sets of weights (a light, medium and heavy set) and a resistance band. It is suggested that the resistance band be 15 pounds and be six feet in length to properly do the exercises and get enough resistance. For the weights it is recommend 3-5 for the light, 8-10 for the medium, and 12-15 for the heavy for women and 8-10 for the light, 15-18 for the medium and 20-25 for the heavy for men. Some workouts you may want a yoga mat for. All the workouts you'll want water and a towel near by. Just like the 21 Day Fix you'll want a great pair of cross trainers to do this workout.

Now let me describe the workouts.

Plyo Fix Extreme uses Light and medium weights. It starts with a warm up and ends with a cool down. It has five rounds with two exercises each round. Each exercise lasts 30 seconds and there is a 30 second break between exercises. Each round repeats.

Upper Fix Extreme uses light and heavy weights and the resistance band. It starts with a warm up and ends with a cool down. It has three rounds with four exercises in each round. Each exercise lasts 60 seconds and there is a 15 second rest between exercises. Each round repeats.

Pilates Fix Extreme uses the resistance band. A yoga mat is optional.starts with warmup and cool down. It has a similar format to the Pilates Fix in the original fix in that it has different series that work different parts of the body.

Lower Fix Extreme uses light and medium weights and the resistance band. It starts with a warm up and ends with a cool down. It has four rounds with two exercises each and each round will repeat. The exercises last 60 seconds with 15 second break.

10 minute Hardcore uses a medium weight. The use of a yoga mat is optional. It's format is similar to the original 21 Day Fix.

Cardio Fix Extreme uses light and medium weights. It has four rounds with two exercises each round. There is a cardio interval in between each round. You also repeat each round. Each exercise is 60 seconds with 10 seconds rest in between. The cardio intervals are 30 seconds.

Dirty 30 Extreme uses light and heavy weights. It has three rounds with two exercises each round. Each exercise lasts a minute and there is a 10 second break in between exercises. Each round repeats.

Yoga extreme is similar to the original 21 Day Fix. You can use an optional yoga mat.

If you purchase your 21 Day Fix Extreme through me you get a bonus workout The Fix Challenge.
For this workout you can use an optional yoga mat. There are thirteen different moves. You do four reps of first move then add on second. You do four rounds of the second, four rounds of the first and keep building until you've done all thirteen. There are no breaks.

There are two additional workouts available for purchase Power Strength Extreme and ABC Extreme. I haven't tried either of these workouts so I cannot tell you what they are like.

Each workout has a modifier that is less intense. Also most of the workouts have different people working at different levels so that you can customize the workout to your particular situation and make it as hard or as easy as you need to for your current fitness level.

I hope this helps you to see if the 21 Day Fix Extreme is right for you. I have another challenge group starting April 6th. I'd love to have you join me. Have a blessed day.

21 Day Fix Workout Descriptions

2015-03-25T07:14:00.002-04:00

Today I want to give you an overview of the workouts that are part of the original 21 Day Fix. The standard schedule for the 21 Day Fix is as follows:

On week 3 you have the option of doing the doubles schedule which is as follows:

For this program it is best to start with 3 and 5 pound weights if you are new to fitness and 5 to 8 pound weights if you are of a moderate fitness level. you may need heavier weights if you lift often or are strong. Total Body Cardio Fix, Upper Fix, Lower Fix, and Dirty 30 all use weights. Pilates Fix, Cardio Fix and Yoga Fix do not use weights.

Some may want a slip resistant mat for Pilates Fix and Yoga Fix. I work out on carpet and haven't ever had a problem. You will also need a water bottle and towel near by. You will sweat a lot.

One other crucial pair of workout gear that you'll need is a good pair of shoes. Make sure they aren't just running or walking shoes. Make sure they will be good for jumping. I suggest you go to a good athletic shoe store and get fitted. These will make a world of difference in getting you good results.

So now onto the workouts. Most of the workouts work of a drop set. You need to work the entire time without stopping and then rest when the trainer has you rest.

Each workout starts out with some wisdom from trainer Autumn Calabrese. One of my favorites is "take it one day at a time one pound at a time".

For Total Body Cardio you use one set of heavy weights. It has four rounds with two exercises each. You repeat each round twice. Each exercise lasts a minute and you get a 20 second break in between exercises. It begins with a warm up and ends with a cool down.

Upper Fix uses a set of heavy and a set of light weights. It has two rounds with five exercises each. Each round is repeated twice. It begins with a warm up and ends with a cool down. Each exercise last a minute and you get a 15 second break in between exercises.

Lower Fix uses a set of heavy and a set of light weights. It has four rounds with two exercises each. Each round is repeated twice. Each exercise last a minute and you get a 20 second pause between exercises. It begins with a warm up and cool down. It also has a bonus round.

Pilates Fix has a warm up and cool down and has different series. It has a ab series, plank series, C series, side series, superman series and forearm plank series. Each series has a variable number of exercises that lasts a variable amount of time. You get a break between each exercise. There is also a bonus exercise.

Cardio Fix starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It also has a bonus round.

Dirty 30 starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It uses a set of heavy and a set of light weights.

Yoga is a set of stretch exercises made to stretch all the parts of the body you worked all week. It has a variety of poses and they each last a variable amount of time.

The 10 Minute Ab Fix is two rounds. Each round has the same Ab exercises. There is bonus round.

If you purchase your 21 Day Fix package from a Beachbody coach like myself you get a bonus workout of Plyo Fix. Plyo Fix starts with a warm up and ends with a cool down. It has six round with two exercises a piece. Each exercise last a minute and there is a 15 second pause between exercises. You repeat each round two times. This workout can be used in place of either Total Body Cardio Fix or Cardio Fix. I've also used it in place of Lower Fix as it is a killer leg workout.

You can also order the Deluxe package which includes two other workouts: Flat Ab Fix and Barre Leg Fix. I haven't tried either of these workouts and am planning on purchasing soon. Barre Leg Fix can be used in place of Lower Fix and Flat Ab Fix can be used in place of Pilates.

All the workouts can be done by anyone. I've had my daughters do the workouts with me and they are 5, 3 and 3. They don't use weights but can do the moves. I've had a friend whose 12 year old daughter has done the program with her and used light weights. I've had people in the 20s, 30s, 40s, and 50s that have had great success. I've even had a 72 year old women do the program and have great success. The workouts all include a low impact modifier that you can follow if you are just starting out. There is also ways to make many of the exercises harder to allow you to continue to see progress. This workout could be your go to workout for many years to come.

As you can see you get a variety of workouts with the 21 Day Fix. Each workout is fast paced and fun. If you follow the program you will lose weight or get toned depending on your end goal. Tomorrow we will talk about the 21 Day Fix Extreme workouts.

21 Day Fix Container Distribution

2015-03-24T06:51:00.000-04:00

Yesterday I talked about the basics of the container system. Today I want to talk about what you fill the containers with and how to distribute them through your day.

The biggest things you want to do on any meal plan is eat multiple times a day. You should eat every 2-3 a day. Last week I wrote a blog post about carbs. We all need sugars to keep us going. Are blood sugar needs to be regulated through the day so we don't fall asleep and we have energy to do the things we want and need to do during the day. So a typical days schedule to eat may look like breakfast at 6, snack at 9, lunch at 12, snack at 3, and dinner at 6.

A few things to keep in mind. You never want to eat later than three hours prior to bedtime. When you sleep your metabolism slows down and you won't digest what is in your stomach quickly. It will likely turn to fat instead of muscle. Also you want to eat within thirty minutes of waking up. This will allow you to kick start your metabolism and get it on for the day.

One of the first things you want to try and do is spread your proteins out as much as you can during the day. Proteins usually keep you fuller longer. They have many of the necessary building blocks for you to form muscle. Referring to the chart from yesterday if you are in the lowest calorie bracket you'd have four proteins. I usually have one at breakfast. one a lunch, one for my afternoon snack after my workout and my fourth at dinner.

The next category is the green vegetable category. For the lowest calorie group you have three of these. I usually have mine at snack, lunch and dinner. If you want to you could half the containers and have half at breakfast, half at snack, half at lunch, half at snack, and one at dinner.

One of the main things is to make sure you don't have a majority of your containers at one meal. Here is a great picture of container breakdown.

As you can see most meals have either two or three containers. Each meal has containers from different categories.

Next let's talk about what to fill the containers with.
Green (Vegetables):
Kale
Collard Greens
Spinach
Brussels Sprouts
Broccoli
Asparagus
Beets
Tomatoes
Squash
Winter Squash
String Beans
Peppers
Carrots
Cauliflower
Artichokes
Eggplant
Okra
Jicma
Snow Peas
Cabbage
Cucumbers
Celery
Lettuce (not iceberg)
Mushrooms
Radishes
Onions
Sprouts

Purple (Fruits):
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon
Cantaloupe
Orange
Tangerine
Apple
Apricots
Grapefruit
Cherries
Grapes
Kiwifruit
Mango
Peach
Nectarine
Pear
Pinapple
Banana
Papaya
Figs
Honeydew melon
Salsa
Tomato Sauce

Rec (Proteins):
Sardines
Chicken breasts
Turkey Breasts
Ground chicken or turkey
Fish
Game
Eggs
Greek Yogurt
Shellfish
Clams
Red meat
Ground red meet lean
Shakeology
Tempeh
Tofu
Pork Tenderloin
Tuna
Cottage Cheese
Protein powder

Yellow (Carbs):
Sweet Potato
Yams
Quinoa
Beans
Lentils
Edamame
Peas
Refried Beans
Brown Rice
Wild Rice
Potato
Corn
Amaranth
Millet
Buckwheat
Barley
Bulgar
Oatmeal
Pasta whole grain
Couscous
Bread whole grain
Tortilla corn or whole wheat

Blue (Healthy Fats):
Avocado
Raw nuts
Hummus
Coconut milk
Feta cheese
Goat cheese
Mozzarella cheese
Cheddar cheese
Provolone cheese
Jack cheese
Parmesan cheese

Orange (Seeds and Dressings):
Raw nuts
Raw seeds
Flaxseed
Dressings

Teaspoons (Oils and Nut Butters):
Extra virgin olive oil
Extra virgin coconut oil
Flaxseed oil
Walnut oil
Pumpkin seed oil
Nut butters
Seed butters

As part of both plans you get a list of free foods. This includes this like water, lemon and lime juice and vinegars.

For the original 21 Day Fix you can substitute one of your yellow containers three times a week for a treat. These treats include things like milk, wine and fresh fruit juices. In the 21 day Fix Extreme meal plan there are no treat substitutions. There is also a list of trainer recommended foods for weight loss and a list of trainer recommended foods to stay away from to aid with weight loss.

Here is a great graphic for the 21 Day Fix

This same list can be used for the 21 Day Fix Extreme if you just refer to the guide for the items that you want to stay away from for maximum weight loss.

I love this system as if it fits you can eat it. You pick a food from the list fit it into the container and away you go. It is so simple.

I hope this helped you understand more about what to fill the containers with and more about how the containers work. Tomorrow we will discuss the workouts included with the Original 21 Day Fix.

21 Day Fix Containers

2015-03-23T07:09:00.002-04:00

This week I wanted to take some time to explain what the 21 Day Fix is and why I love it so much. There are times when we can continue talking about a program but forget to start with the basics. My goal this week is to explain to you the basic aspects of the 21 Day Fix and 21 Day Fix Extreme so that you understand better what you are getting when you purchase this program from me.

The first aspect I want to talk about both programs are the containers. These containers are genius. Did you know that the American Heart Association has found that people eat over 300 more calories today then the did in 1985? A study out of the University of North Carolina Chapel Hill has shown Americans are eating out more. It also shows that portion sizes have drastically increased over the years. It surprisingly found that these portion size increases are also occurring at home. Many nutrition experts believe Americans have no clue how much they are truly eating.

That is the genius part about the 21 Day Fix and 21 Day Fix Extreme containers. There are six different colored containers.

Each of the containers corresponds to a specific food type.
Purple--Fruit
Green--Vegetable
Red--Protein
Yellow--Carbohydrates
Orange--Peanuts and Most Seeds
Blue--Cheese, Hummus, Most Nuts (other than peanuts)
Also there is another category called a teaspoon which are healthy fats.

Each container is a certain size and this corresponds to the portion size.

One quick trick is that if you only want to eat a half of a container for this particular meal the yellow container is half the purple and green. The orange is half the blue. More on distribution of containers in a minute.

At the beginning of the 21 Day fix and 21 Day Fix Extreme you calculate your optimal caloric intake for the program. For the 21 Day Fix this formula includes a basic calculation using your current body weight, your estimated calories burned per workout and a base caloric intake you need for your body to survive. For the 21 Day Fix Extreme formula it takes into account your current activity level along with the items mentioned above.

This optimal caloric intake correlates to a number of containers per day.

Example from the 21 Day Fix

This then tells you how many containers are available for you that day. Tomorrow I will talk more about distributing containers through out the day and what can go into those containers. But for now know that on this plan you get a lot of food each day. The food is in the right portion sizes and in the right combination. Your body is fueled properly and you will have more energy.

At first the containers may seem a little overwhelming. Don't worry it gets easier. About two months in I didn't even need the containers any more to know my portion sizes. Also many recipes can just be adjusted to include the correct portion sizes.

By just switching to the 21 Day Fix eating plan I had a friend lose 5 pounds in one week. She didn't change her activity level at all. This is how much this eating plan works.

Basically the 21 Day Fix and 21 Day Fix Extreme containers allow you to visualize portion sizes and know how much to eat each day. It takes the guess work out of eating. It also takes the need to calorie count out. You are no longer trying to track points or calories. Instead you are counting containers which is much easier.

I hope you join me tomorrow for how to distribute containers and what goes into these containers. I also hope by the end of the week you will see why I love this program so much and believe it will work for anyone.