Nutrition is 100% the hardest part of this whole journey. I can be on my exercise GAME. But I will not, and have not, seen progress when I am not on a consistent healthy meal plan.
So what’s a consistent healthy meal plan, how to I create one, and how in the SAM HECK do I stick to it?!
A consistent healthy meal plan is a daily menu that you have created according to your current workout program and your fitness goals. This plan takes into account your caloric target, daily expenditure, and target MACROs.
How do I create one?!
This is why nutrition is the hardest part. You could sit down with a pen and paper and write out a meal plan with the healthiest foods in the world. But, if you don’t know how much food you should be eating, when you should eat, and the number of servings within your MACRO’s that you should consume… then eating all the healthiest foods in the world may not be advantageous to your goals at all.
I recommend reaching out to a nutritionist or purchasing a program with a meal guide that is customized to you and the workout you’re doing.
My current workout program has a calorie equation where I plug in my weight and weight goals (loss or maintenance) and it takes into account the estimated number of calories burned during my workout to give me a number I should target for my daily caloric intake! I am then given the number of servings I should be eating of fruits, vegetables, carbs, proteins, healthy fats, seeds/dressings and provided with a container for each to make sure I’m eating exact servings sizes.
This plan simplifies EVERYTHING & I can then take all this information and type it out into a daily menu that you will LOVE.
How in the SAM HECK do I stick to it?
Consistency, support and reminders. It took me a while to get through programs without falling off my nutrition plan. It wasn’t until I was SUPER STRICT and MINDFUL of my goals and plan that it started to get easier. The longer you stick to a routine the easier it becomes – HABIT. Clean eating became a habit for me. I know exactly what I’ll be eating at what times.
There are no other options in the house because I walk the same path at the grocery store each week and don’t pick up anything extra. This goes along with the second part, SUPPORT. You can’t expect to rely solely on your strong will and goal oriented mindset to help you stick to your plan. If the rest of your family is ordering pizza and offering you some, it’s more than likely you will give in. Seek their support, share your goals, and if possible get them to start this healthy journey with you!
Also, if you have to make an entirely separate dinner for your kids, it’s likely that will become a pain rather than a habit.
*Side note: Why would you buy something for your kids that you wouldn’t eat for your healthy self? Be a role model for your kids and show them how to be healthy. Skip the frozen chicken nuggets and snacky cheese it-z cracker type foods. They aren’t going to help you get healthy, they won’t help your kids.
Reminders: My meal plan is on my fridge, printed, in pretty colorful font.
I get busy throughout the day so I set reminders in my phone when I should be eating so I don’t forget!
Nutrition is the KEY to weight loss -- consistent weight loss does not happen with exercise alone-- it is a proven scientific fat. After about the 8th week of an exercise program, studies have shown, individuals will plateau if they are not on a nutrition plan.
Get on one TODAY. Start your journey TODAY.
Pla-teau: a state of little or no change following a period of activity or progress.
1. Workout 3+ times per week. During a typical week I workout 5-6 days for about 30 minutes per day! If I feel like I need a recovery day I take it.
2. Increase weight (Overload principal)
3. Cross train. Don't do the same exercise modality each day. Try doing a combination of high intensity cardio, endurance and resistance training each week. If you like machines switch on an off between the treadmill, stair stepper, bike and elliptical. Don't just spin for days. You may even need to mix things up and try a Boot Camp at your local gym or switch programs for a week or two.
4. Going along with number three, up your intensity 2-3 days per week (high intensity cardio). And increase the amount of time you workout the days in between (endurance or resistance).
5. Stretch and foam roll frequently. Your body may become fatigued and may cause you to slow down. Make sure you take time to tend to your sore muscles. If you don't allow them to recover properly with stretching and foam rolling your gains won't increase and you likely injure yourself (speaking from experience, ooops!)
6. Switch up your diet. I can't tell you how many times I've tweeked my diet. I've finally figured out how to coordinate my diet with my workouts each day to provide the most beneficial energy source and outcomes. Diet is crucial so if you're feeling like you've reach a plateau re-evaluate your meal plan!
7. Start working out with someone stronger than you. If you've been on your individual fitness program for 6 weeks and your feeling a plateau coming on, find someone stronger than you to be your workout buddy. They'll push you to the limits you couldn't do by yourself. Not only that, they'll be able to spot you on heavy lifts too!
8. Start counting your calories again. When we get into the groove of our fitness programs we don't need to count calories all the time because it just becomes habit. However, if you haven't counted in a while it may be time to check how many you're consuming each day. It's very likely you're not consuming enough for the energy you're expending.
9. Are you drinking enough water? Up your water consumption if you're feeling that sluggish plateau. Water makes up around 80% of our cells providing for the proteins and glycogen. If you're not drinking enough your body may not be functioning properly to recover.
10. Sleep. This may seem like an obvious one, but so many of us don't get enough of it! This is the time for your body to recover. If you're not getting 6-7 hours of adequate sleep then of course you're going to feel the plateau.
"All behaviors come from underlying desires and changing the root cause of that behavior could have more affect." - Anne Hsu, a Behavioral Scientist at Queen Mary's University of London.
Chocolate. Cookies. Brownies. I crave all the yummy creamy delights with ice cream on top! For a while I was eating ice cream every single night.. sometimes even in replace of dinner. I’m not kidding. I thought that since I spent an hour at the gym it wouldn’t matter. And then I wondered why I wasn’t seeing progress!
I hear from a lot of people who get discouraged because they work so hard and yet they aren’t seeing the results they envision. It’s difficult to desire progress and use it as your motivation each day only to feel you have not improved months later.
Well, something many of these people have in common is submitting to their cravings. Even if it’s not every day it can still make an impact on your progress. Often time people will eat clean for 5 days and allow the weekends to be a free for all with alcohol and all the foods they restricted during the week (pizza, burgers, ice cream). Even if you’re eating clean most of the time, all the garbage you’re allowing 2 days of the week is going to set you back.
Many people try and take an 80/20 approach at their diet. 80% of the time they eat clean, and 20% of the time they give in to their food cravings. But what people don’t understand is that the 20% doesn’t mean 2 days out of the week you can just eat whatever your heart desires all day long. In my opinion, what 80/20 really means is maybe Saturday you allow yourself the bowl of ice cream (but let’s not go crazy, only have 1 serving (3/4 cup). And then maybe Wednesday you treat yourself to a dinner out. Another example is, if you have a wedding or a dinner party, or some social event, you can eat the food! Use that as your 20%, just plan ahead.
Personally I do 90/10. 10% of the time I give into my cravings. It’s typically about 1 weekend a month and it usually falls on some holiday or monthly celebration, or it’s around that time my body needs a cheat meal.
Here are a few ways to get rid of your food cravings to stay strong during your 80%:
1. "If you hijack that part of the brain [imagining the food] then it can't sustain the craving anymore," - Anne Hsu. Check out the app, called iCrave. It’s designed to hijack people's thoughts by asking them to do certain tasks with intention to interfere with the food they were imagining beforehand.
2) A study recently showed that the computer game Tetris, if played for just three minutes, can weaken cravings for food, but so does drugs, sex and sleep..(& I’d recommend 2 of the 3).
3) Alternatives: Grapefruit, small red baked potatoes, carrots, and salads filled with greens and fiber. These foods work by filling people up quickly, but they all work by buying time, particularly the grapefruit as the slow, strategic method of eating one can lead to a craving forgotten. - Mary Beth Sodus, a Nutritional Therapist and Registered Dietician at the University of Maryland Medical Center.
4) When you try these alternatives be MINDFUL about it. I’d advise, if you’re craving ice cream, eat something that has the same texture as ice cream, maybe some healthy yogurt (you could even freeze the yogurt). While you’re eating this alternative close your eyes and feel the food on your tongue. Let your taste buds savor it and imagine that you are eating that yummy bowl of ice cream you were craving.
5) Think about why you’re craving this food item. Is it because you just finished dinner and you want dessert? Maybe you’re an emotional eater and something’s bothering you. Or quite possibly you’re just bored. Be mindful of the root of your cravings and maybe you can cater to the underlying cause.
6) Shakeology: Shakeo is a superfood nutrition shake that has all the vitamins, minerals, probiotics, prebiotics, antibiotics and protein your body needs to help curb food cravings!
*Teaser: This transformation picture of us was 8 weeks of progress. Kodie ate 2 days 3 servings carbs, 1 day 1 serving carbs alternating, & Tanner's carb consumption was strategic according to mode of exercise.
Ketosis Diet: What is it and is it beneficial?
The Ketosis diet can be characterized by high fat, low carb. The goal of the diet is to force the body to produce ketones which are created from the breakdown of fats in the liver. This does not happen from starving the body of calories but it stems from starving the body of carbohydrates.
Benefits you can find on the web of the Ketosis diet:
1. Control of cholesterol and blood pressure
2. Decreased acne
3. Increased energy and normalized hunger
4. Increased mental focus
5. Control of blood sugar
6. Increased weight loss
But wait..don't those benefits sound familiar? Isn't that what every "diet" does? Stay tuned for tomorrow's post regarding all types of diets and find out THE MOST BENEFICIAL ONE!!!
Back to Ketosis...
An example Ketosis meal plan will lead to a macronutrient breakdown of: 10-25% carbohydrate, 25-40% protein, and 35-65% fat. As I have referenced many time, fats are much more dense in calories than the other 2 macronutrients. For example, 2 pieces of Dave's Killer bread are about 240 calories. 25 almonds are about 180 calories. This forces someone on the keto diet to ingest a lot less food in comparison to the typical meal plan with macro balance. This is beneficial for some that are on the go constantly and are not big eaters but for those of us that enjoy quantity of food, this really limits intake.
Exogenous Ketones: Another supplement that increases laziness and ensures results
Uh huh...typical of a supplement company to promise something that allows for results without having to work for it. When asked about "supplements" my answer is always the same: they are called supplements because they are supposed to aid in results for someone on a regular diet and exercise program. There is a place for supplements but they DO NOT create the results, hard work and consistency do. The supplement industry relies on marketing and empty promises and has led to companies reaching new heights in sales over the past 10-15 years.
I am not saying supplements are evil, I utilize many. What I am saying is that they are of no benefit if a person is not playing their part in their diet and exercise.
Exogenous ketones, however, could be making things worse for the common dieter and weight lifter.
This supplement is said to put the body into ketosis without having to deplete the body of carbohydrates or be in a fasted state. Remember from Part 1 that ketosis is a metabolic process where fat is broken down in the liver to create ketones.
The benefits stated by companies selling the product are anecdotal evidence of weight loss and these can be true. People ingesting their product may be seeing weight loss but by now you should know that the only way to lose weight is to be in a caloric deficit not "ketones increasing the body's ability to burn fat despite your diet and exercise regimen." In my opinion, the increased motivation from trying any type of new supplement can lead individuals to lose weight because they become more attentive to their diet and exercise. But, are these companies talking about the results that many consumers don't get UNLESS they focus on their diet and exercise? Nope.
Are ketones actually making fat burning more difficult? Probably...because ingesting them means the body goes into survival mode and stores fat rather than burning it. If the consumer is not on a low-carb diet or depleted of glucose then the body will store the glucose it does have because it is the first source of energy the body utilizes. This can also lead to insulin secretion which leads to removal of blood sugar from the liver and it is stored as a survival mechanism.
Going into ketosis simply means the body is burning fat as energy, decreasing fat within the body. This can be done through normal mechanisms such as depletion of carbs through long distance endurance activities or decreased intake of carbohydrate within the diet. This takes energy from the body to do, leading to fat loss. Ingesting exogenous ketones takes no energy for the body and actually decreases the body's ability to burn fat when not in a ketosis state.
Who can benefit from exogenous ketones?
An aerobic athlete can utilize exogenous ketones for added energy when in a ketosis state. This is long duration activities such as bicycling, jogging, etc. The average weight lifter will not benefit from the consumption because of the reasons listed above.
Bottom line: no supplement trumps a lifestyle of health and fitness. If someone actually creates a product that leads to instant results, I will let everyone know!
MS Exercise Physiology
A lot of my social sisters (I just made that up for girls I've become good friends with on social media hehe), have been asking me what exactly I do as an online coach. Is this actually a business? How do I make money? Is it MLM? etc, etc
So sister, let me tell you!
As an online coach I have three communities I work with.
I help people on their health and fitness journey by sharing my fitness experiences. I set them up with a systematically created fitness program, nutrition guide, and support group that has been created by the top fitness professionals in the world. I select a program targeted toward their favorite form of exercise and their weight loss goals. I then I keep them motivated and accountable to stick with this healthy journey!
Simply, I host my client community in a group on Facebook, I keep them accountable to workout daily, find answers to their questions and encourage them along the way!
I mentor other fitness enthusiasts to successfully seek out and support their own client community. I provide daily training and mentorship in social media branding and business development.
Our coaching community is a tribe of like minded women who are ambitious and hardworking. I've never been a part of such an encouraging and supportive community in my entire life.
Social media community
As a health and fitness coach I represent myself, my brand, my way. I provide valuable content on social media that is intended to improve the lives of those following me whether that be physically, emotionally, spiritually or otherwise. I build relationships through social media by interacting and building relationships with my followers on Facebook and Instagram through comments & messages.
So how is this actually a business?
I am building my personal health and fitness brand on social media using programs and guides that have been proven to change lives, as a vessel to help other people. Using the Beachbody programs has provided me with a platform to influence people with my passion while earning an income. Beachbody provides all the business infrastructure needed to generate revenue and build my brand as a small business. As a coach I am considered self employed. I create my own hours, build my own personal brand (Not Beachbody's), and earn according to my own work ethic.
So how do you earn an income?
I only earn an income if I am successfully changing the lives of others. There is no income guarantee and it is based off of your own skill, hustle and work ethic.
Each client that I help get started on their fitness journey with a program selected just for them, I earn a commission.
Each client that I continue to help get results month after month, I earn a commission.
Each coach that I successfully mentor to build their own clientele, I earn bonuses.
At the end of the day, I am earning an income by introducing people to a tool that can change their life, making sure they use that tool the right way and continue to use it to transform their health. Coaches & Clients.
If you're interested in chatting with me about joining my team of coaches, I'd love to hear from you! A new coach training session is starting this coming Monday!
The fitter you get the better your bodies ability to burn fat becomes.
In other words, the more muscle you have, the more efficient your body is at burning fat.
With that being said it's most beneficial to participate in an exercise program that encompasses both 'fat burning' and 'muscle building' exercises. Cross training involves exercising at high intensity, resistance training, and endurance. Although you want to shed the weight, only participating in high intensity cardio may not help you lose the weight as fast as cross training.
In other words, alternating high intensity exercises (cardio) with resistance training (muscle and strength based exercises), and longer duration exercises will increase your bodies fat burning efficiency, help you gain muscle and improve cardio respiratory endurance.
Muscle weighs more than fat.
Many reasons why the scale should not be a measurement of your success. All of the programs I offer incorporate the cross training method which again, has your body building muscle while you burn fat for the duration of the program. Due to this, your weight fluctuates. As you shed fat your weight will decrease, but as you build muscle your weight will increase. It's completely normal to fluctuate 2-5 pounds
Don't focus on the fat.
Focus on following your program as per the scheduled exercises and eating healthy.
Focus on improving your performance each week.
Focus on building strength.
Focus on pushing harder.
Focus on improving your overall health, and the weight will reward you!
Energy. Where does this goof ball get her energy!?
It's My. Biggest. Struggle...
There are so many reasons we may struggle with low energy levels.
It's a constant battle for some of us. I have battled low energy levels for what seems like my entire life. I honestly just came to the conclusion that I suck at sleep. I would feel like I slept through the night but I never wake up feeling refreshed. I finally found out I have two chronic diseases (Poly Cystic Ovarian Syndrome, and Crohns Disease), both of which cause fatigue and low energy levels.
So what do I do to sustain? How do I get through the day?
Things to consider:
#1. How many carbs are you eating?
Carbohydrates are feared. People who are trying to lose weight immediately cut carbs. However, carbohydrates and fats are your bodies main energy sources, so if you cut one (or both) down to minimal consumption you'll likely feel drained by 2pm.
My suggestion? Add in a serving of carbs for breakfast and lunch and see how that effects your energy levels for a few weeks.
#2. How many calories are you eating?
Calories = Energy.
People look at a nutrition label and they see calories as a big scary number. As if 200 calories on a label is a lot.. but what matters is what makes up those calories, not the total amount. So next time you see a label that says 200 calories, think of that as 200 energy and then check out the rest of the label to see what nutrients are within that amount of energy. If you're low on energy, it's likely that you're not consuming enough calories. Use this simple (estimated) calculation to find your target caloric intake:
#3. What are you consuming?
Low energy can mean lack of nutrients. If you're eating fast food every day, your body isn't getting the nutrients it needs to sustain.
#4. Are you overweight?
If you're overweight your body has to work harder to function and perform daily tasks. This sucks more energy out of you than someone at a healthy weight. If you're overweight and your sick of feeling sluggish and tired all the time, let's get you on a fitness and nutrition plan to lose 15 pounds within a few months. Your energy levels will improve within a few weeks of starting a program with me!
#5. Are you unwinding?
Stress is a factor in a lot of health issues. For myself, stress causes me to lose sleep and drains my energy faster. So to make sure I conserve energy throughout my day:
#6. Are you drinking enough water?
#7. Are you eating enough protein? Muscular fatigue can make your entire body feel drained and sluggish. If you have prolonged muscle soreness it's likely you need to up your protein intake.
I get through my days with enough energy by:
Pre curser, I know there are a lot of health conditions that make weight loss more difficult for some people, however, for everyone else, I honestly believe we over complicate it.
There are so many diets on the market these days, Whole 30, Ketosis, Paleo, Gluten free and so on..
There are so many quick fixes on the market these days, wraps, detoxes, teas, weight loss pills and juices..
You see, it's so easy to get overwhelmed and make your weight loss journey more complicated than it needs to be.
So allow me to be super brief in this blog and keep it simple.
To lose weight you must have a caloric deficit.
Meaning, you must burn off more calories than you consume in a day.
Weight gain is caused from eating more than you burn off.
Weight loss is due to burning off more than you eat.
To see weight loss, you must have a caloric deficit of 500-750 calories.
For example, if you weigh 180 pounds, and you're eating a 2000 calorie diet and not exercising you won't see weight loss because you're not burning enough calories.
If you weigh 180 pounds, you're participating in an exercise program of at least 30 minutes per day and you're consuming 1500-1600 calories you will start to see weight loss.
Here's a calculation to estimate your caloric target:
Understanding the number of calories you should consume daily is KEY to your weight loss journey. Know this number, consume this number & exercise.
Keep it simple!
12 is a set number that represents a moderately active lifestyle.
450 represents the number of calories you will burn off in your workout + your daily activities.
(*Remember, just for your body to function it needs energy, this is called your resting metabolic rate. Burning off more than you eat does not mean consuming 1000 calories and burning 1500 calories.)
July Weight loss Challenge
For four weeks I am hosting a BRAND NEW weight loss challenge group with workout programs, customized nutrition plans, support, accountability & check in's.
If you're interested in more info fill out the contact form below!
Why you should give in to your sweet temptations...
Why would you want to create a lifestyle for yourself that constantly has you in a mental battle trying to discipline yourself not to give in?
Why would you want to give up chocolate, or cheese cake, ice cream or candy when those are some of life's sweetest pleasures?
Don't you want to live an abundant life? Doesn't treating yourself to delicious snacks make you happier?
When I was "prepping" for my beach vacation I was constantly battling thoughts and temptations as I worked around the sweetest treats in Waco. I was wasting so much of my brain power telling myself not to give in it was exhausting. it wasn't fun. It wasn't worth it. And preventing myself from having cupcakes just made me want them more
So here's my advice. Pick a day of the week (or two) where you allow yourself to sit down with your favorite drink and sweet treat. A glass of wine and some chocolate on a Wednesday night sounds like the perfect way to relax mid week. Whatever your pleasure is, pick a day and dedicate that day to give into your temptations.
This will do a few things for you.
It will help you not to over indulge every day of the week.
It will give your mental discipline a break as all you'll have to say is "I can have that on Wednesday."
And it will allow you to still live a happy abundant life with your favorite treats!
Here's what you can do all the other day's of the week to not give in to your temptations:
1) Brush your teeth right after dinner.
The after taste of the food you just ate makes you crave dessert.
2) Find a healthy alternative to your favorite sweet tooth food. Pinterest is my best friend when it comes to clean recipes. Watch for added sugars.
3) Find a healthy product on the market. SnowMonkey, Halo Top, Arctic Zero are a few health(ier) ice cream options.
There are often health food isles with chocolate or berry treats that would satisfy your late night craving.
Power Crunch Bars are a healthy alternative to candy bars.
4) Don't store your favorite treats in the house 7 days a week. If you dedicate Wednesday to your sweets night, go to the store and get it after work.
Ever crawl into bed at the end of the night super tense, uncomfortable and unable to fall asleep?
Yeah, super likely you didn't unwind at the end of your day which could be detrimental to SOO many areas of your life. Not only does stress effect your over all wellbeing, mind, attitude, emotions.. but your physical wellbeing, your ability to sleep, lose weight, grow muscle.
Like my dad always says... REEELLLAAAAXXXX.
Here's a few of my favorite ways to relax:
A really hard nutrition concept to comprehend is that it can be just as detrimental eating too much, as it is to eat too little.
We all know, over eating and under expending energy causes weight gain.
In other words, if you eat more food than your body burns off you gain weight.
But what most don't understand is, if you don't eat enough for your body to efficiently function your body won't burn off energy. In other words, your body isn't getting enough energy (from food) to function which is causing it to hold onto the fats it can for survival.
This may prohibit weight loss and/or cause actual weight gain.
Women come to me all the time with the same issue.
I don't understand what I'm doing wrong. I'm exercising and I'm eating healthy. I don't eat too much, sometimes I skip meals or forget to eat. But the foods I'm eating are healthy. I may be eating 1000-1200 calories per day.
If you related to a few of those points, you are one of several women that struggle with this and you're likely not seeing the results you're working for because you're not consuming enough food.
You see, when you're exercising your body is performing in ways it's not use to. You're burning more energy, breaking down and rebuilding muscle, and introducing new stimulus to your neurons. These adaptions require more energy. When you eat too few calories your body isn't able to make the proper adaptions. Thus, you don't see weight loss or muscle growth, you may be fatigued, have prolonged soreness and not experience any strength gains.
So what can you do?
Use the following formula to calculate your caloric target..
[Weight _____ Ibs X 13 (active lifestyle) = ________ calories] - 750 (weight loss) = ______ caloric target
Ways to properly track your caloric target
It's Monday morning. Today is your day for a fresh start. Hit that button in your mind that tells you this day is a refresh. Give yourself grace for the past days or weeks or months that you've fallen off track, and let's get after the day that's been given!
How to rock your to-do list... but first, coffee.
Before I sit down and do anything on my list I brew some coffee and make myself something to eat.
I then sit with said coffee and start my to-do list if I failed to do so the night before. Typically, I wake up with a better perspective of my day if I wrote my to-do list before bed the night before. #planningahead.
The first thing on my to-do list is always - Clean - I find it way easier to stay focused if I don't have clutter around my desk, a bed to make, dishes to do, laundry to fold etc.
The key to all parts of your to-do list is to set a timer and GO.
I could probably clean for hours, so I set a timer for 30-45 minutes to get those little tasks done that will make my environment an easier one to be in with less distractions while I crush my day!
To do list so far:
After crossing out cleaning on the list I already feel more accomplished. I'm a pen to paper type of to-do lister. I have colorful pens (sometimes I color code) and a notebook where I write all my plans and ideas. Crossing tasks off the list give me so much satisfaction, it's weird.
Third task on the to do list is typically a task I don't really enjoy doing but is of high priority. It's one that might be time consuming, or something I push to the end of the day and procrastinate doing. For you, this may very well be exercising. It'd be the perfect moment, you've already had your coffee, you've had food, and you spent time cleaning to make time for digestion, LET'S GO!
For me, this is often my inbox or emails. Don't get me wrong, I LOVE hearing from you guys! I just wake up each morning with 14+ Facebook messages and several emails, it's hard to get pumped about responding to so many emails to strangers first thing in the morning. If I could call you or Facetime and chat about fitness all day I totally would!
Fourth task on the list.. quick and easy task. 10 minutes or less. One and done. Cross it off.
Fifth and sixth task on the list are two more priority tasks. The core of your day, what HAS TO GET DONE for your day to be a success. Remember, set a timer!
Seventh task.. eat! Yes, I write down when I need to eat so I don't get caught up in my list and drain my energy.
To do list so far :
I then continue to alternate the quick and the time consuming priority tasks.
The key to your list is understanding what is a daily priority and what could potentially roll over to tomorrow if you don't get to it. Don't confuse quick and easy tasks with tasks that are a waste of your time today. For example, I write down at the bottom of my list in a different color, all the tasks that I would love to get to if I had time, but could totally roll over to tomorrow with zero angst if I don't get to it. This may be a training video I ran into while accomplishing other tasks, a nutrition plan that I have a 48 hour window to create, or a package that needs to be mailed by the end of the week.
The key to success in anything you do throughout your day is organization and planning. When my days go unplanned I go to sleep feeling unaccomplished and anxious.
So, here are my top to-do list tips!
My to-do list
7:00- 7:15 Coffee and food
7:45- 8:15 Write blog
8:15-9:00 Respond to messages and emails
9:00-945 Dog Park + 30 minutes personal development
10:15-11:15 June business tracker
11:00-12:00 Plan coach training for June
12:00-12:30 Post in accountability group + coaching group
Roll over tasks:
Let's get after it!
Your health is more than about how you look. It's about how strong you are mentally, physically, and emotionally. Being healthy means you have energy, a positive outlook, you often feel inspired, confident, driven and you desire to treat yourself with the best.
This is why my June fitness mentorship opportunity is going to focus around Beauty. Abundance. & Grace. We are going to use clean eating and exercise to transform all the realms of your health. You'll get to watch your body transform while your mind and soul start seeing clarity as well.
Get ready, because beauty, abundance & grace are about to flow your way..
Netflix for fitness anyone? Choose from 500+ exercises and 20+ systematically created programs to get you the best results possible. Whether you want to up the intensity or have have fun while you exercise, I have 30 minute (do from anywhere) workouts you'll love!
Each program comes with a nutrition guide that helps you calculate the number of calories YOUR body needs to get YOU the best results possible. Together we will customize a plan according to your favorite foods and fitness goals. Don't count calories and never go hungry, I'll teach you how!
Check in with me & a community of women daily! We are on this journey with you to make sure you have all the support you need! We have a very casual exclusive Facebook group where we post daily recipes, tips and tricks, motivational quotes, and post workout selfies to help us stay on track!
Who is ready to commit to not only 30 days of fitness, but one full year of programs, guides and coaching?!
I'm all pumped up to accept my first 10 ladies into this exclusive mentorship program and I can't wait to give you all more information about the all inclusive details and low cost of this opportunity.
Don't hesitate, if you're interested fill out the form below and I'll shoot you some ((no obligation)) information!
This blog is going to share a little more of the complexities than my typical blog based on motivating and planning. I want you to know that all of this information is gathered from reputable sources, my college degree, and my experience. However, I am not a certified dietitian and all the information you apply to your own health and fitness lifestyle should be done at your own discretion.
You may not even be here to learn the science behind carbs and the different breakdowns. Maybe you simply want to know what to eat, how much and when to eat them! So I'll start with what I personally do!
Carbs are more than just breads and grains, so I'll break down the carbs in my diet based of food groups.
My serving sizes are based off my current weight and exercise program. I calculate my caloric target and then measure my portion with containers for each food group. The serving size each day depends on what mode of exercise I'm participating in in order to get the best results and recovery.
2-3 Servings of one of the following:
3 servings of veggies:
2 servings of fruits:
Continue reading if you're curious why I included veggies and fruits in my carbs list...
When we think of carbohydrates we either immediately want to indulge or we all have the following thoughts:
It’s actually more complex than that. Carbohydrates are our body’s main energy source and can be found in healthful foods like wheat, corn, rice, oats, barley, quinoa, rye and in fruits, vegetables and legumes. Did you know that fruits and vegetables are also a carb?
As we know, proteins, fats, and carbohydrates are the three nutrients in food. Each can be broken down further into different forms. For example: proteins into amino acids, fats into saturated and unsaturated, and for today’s topic, carbohydrates into sugars (such as fructose, glucose, and lactose,) and starches from vegetables, grains, rice, breads and cereals.
As carbohydrates are broken down into their different sugar forms they are categorized as simple or complex. Simple Carbs have 1 or 2 sugar molecules and complex carbs have a string of sugar molecules. Which one do you think is better for you?
Many of you probably answered simple carbs, because, well less sugar. However, simple carbs are entirely made up of sugar and often appear in our diets within baked goods, white bread, white rice, soda and fruit juices as raw sugar, brown sugar, corn syrup etc. Simple carbs are quick energy because they don’t require a lot of breakdown within digestion. However, there is no nutritional value in simple carbs.
Complex carbs have a string of sugar molecules as well as other nutrients such as fiber, protein and natural forms of vitamins, minerals and antioxidants. These carbs take longer to digest, which common knowledge might deduct that longer digestion isn’t beneficial. However, a longer digestion means that food is more complex, typically meaning that it’s packed with more nutrients and the longer digestion allows your body is able to absorb all the nutrients from that food. Not only that, but it will keep you full longer!
Apples, broccoli, oatmeal, brown rice, quinoa, potatoes, beans, peas and lentils are examples of HEALTHY complex carbs.
Many Fruits, vegetables and dairy are also technically made of simple carbohydrates but because of the fiber, protein and other nutrients, they act more like complex carbohydrates in the body and should be consumed daily.
I hope this helps! I know I get confused at times, as this is all pretty complicated material. If you want more of a break down on fibers, starches and more I found this to be an extremely simplified source at healthline.com and info on complex carbs
We all know the speech...
You know, without enough water you become dehydrated, feel sluggish and fatigued, have prolonged muscle soreness, bad breakouts, abnormal bowel movements etc.
Sometimes the simplest solutions are our best answers. Invest in a cute water bottle that you take everywhere with you! If you're like me, and you constantly lose track of your water bottles, head to Hobby Lobby or Ross and find one for $6-10.
OR maybe you want to invest in a more expensive hydroflask that you'll be intentional about having with you all the time. They keep your water cold all day and some will even track your intake for you!
Have fun tracking how much water you can drink in a day with a .88 cent water jug from the grocery store! Pull out your colored sharpies and write down times to measure how much you should drink each hour.
Make it a competition with co-workers or your fitness accountability partner!
Add fruit or veggies to your water for some natural flavor and nutrients.
You can also add flat or sparkling water to your water base or a splash or cranberry, orange or grapefruit juice for some extra flavor.
Other mix in's could include:
Have fun tracking your water and mixing it up, but also know that by doing this, you could potentially be improving many area's of your health. Again, the simplest solutions are often times the answers to our biggest problems. Feel your life improve mentally, physically, and emotionally as you start to consume enough of the most essential nutrient.
Every plan starts out with a reason WHY you're making a change. The reason WHY you're creating a plan. So what's your reason?
Why are you starting this new journey and what's your WHY that's going to help you stick with it? What's the WHY that is going to push you when you want to quit?
Write it down!
How do you implement a plan without a level of measurement?
Write down goals according to the following three tiers:
For example (4) : By June 30th, I will have enough energy to run around with my kids in the back yard at the end of a long work day.
For example (3) : By June 30th, I will be able to fit into my size 3 jeans by sticking with my meal plan and workout program for 30 days.
For example (2) : By June 30th, I will be able to do 10 push-ups by sticking with my workout plan for 30 days.
For example (1) : By June 30th, I will have a more positive attitude and greater self talk through my workouts by staying focused throughout my workouts and not allowing my mind to quit.
You can't go into this blind. You shouldn't just sign up with a gym membership and plan to go each day. You need to know what you're going to be doing each day for an entire 30 days.
This will help you progress.
This will help you stay on track.
This will help you get the results you're looking for.
Create a kick ass workout calendar so that you wake up each day and it's already set in stone what exercise you will be doing.
Here's a sample of the 30-Day Calendar's I provide:
It's going to take more than just a 30 day plan. You're going to have to implement each day. To make this easier, you should to set up a time each day that is designated for a workout. Try and make this time consistent.
Typically, on Sunday's I sit down and write out my workout schedule, extra activities and social schedule for the week and fit my workout in each day where it's convenient.
Whether that be at 6:30 am before workout or 8:00 pm after work, you choose but keep it consistent.
Nutrition is KEY. This is one of the hardest parts about the entire plan. It's difficult to create an all encompassing nutrition plan that you love, includes the right amount of calories, is going to get you the results you want, and is systematic to the workouts you're doing.
Typically I go 30 days on the same plan, most people don't like eating the same things each day. For my clients, I provide them with a long list of food options from each food group and place them in meal options that they can choose from each week.
The amount of calories they eat each week is defined by their weight and weight loss goals and is measured by the number of containers they eat each day.
Here's an example plan I made for my most recent client:
Why are you making a plan?
What are your goals for the plan?
What's the actual plan?
How are you going to track the plan?
Now, how can I help you plan this!?
I've got it all set up for you if you need the framework, all you have to do is implement.
As long as you're not caffeine intolerant or sensitive, one-three cups per day is not bad for you!
A few great things about coffee & tea:
Most of us don't like coffee black, although this is the most ideal way to drink it.
Here are a few suggestions on how to spice up your cup!
Use 1-2 times per day in coffee
AVOID USING THESE
Content modified from T-25 Nutrition guide *Beachbody
For the next 60 day's I'm going to be doing Insanity Max 30, I'll be sure to keep you updated on the journey!
My job's pretty sweet.. I get to try all these workout programs, share with people my review of each program, and then turn around and help them get the same results I got!
My job as an online health and fitness coach is to mentor and support women on their health and fitness journey with my top tips according to my personal fitness experience and previous client experience.
My health and fitness game was forever changed when I started these Beachbody programs and now I have the chance to help change the lives of others. HOW COOL!?
My Insanity Max:30 materials include:
I've had an outpouring of love, support and prayers regarding my health the last couple of weeks. I'm so grateful for you all!
What I adore most, is the women who have messaged me regarding their digestive struggles, their experiences with Crohn's, Ulcerative Colitis, and personal advice.
My intention is to be open and transparent about my health and dysfunction to ultimately help other women understand their own bodies a little better. If you every have questions, curiosities or want to share your experiences feel free to reach out. I'm obviously no doctor, but experience say's a lot and I'm pretty much an open book at this point.
Hey true and committed followers, guess what? You're likely going to read the words diarrhea, constipation, and hear more about my symptoms than you would expect on a public social media account. Warning you now!
No, my entire social media isn't going to flip to an endless message about my diseases. But I do believe it's important to share what I'm going through as I continue to march on my marry way with a healthy and active lifestyle.
May it be motivating, inspiring, or helpful to you in any way you deem useful.
A brief bit about me. I've never been overweight, but I've definitely fitness yo-yo'd the shit out of the last 5-6 years. I've gone from digestive struggles, such as lactose intolerance, to having an eating disorder, to eating the entire kitchen, to excessively exercising, to in the end finding a happy medium where I was finally living a lifestyle that was both comfortable and maintainable.
The last two years I'm bold enough to state that I've definitely figured out my niche in health and fitness. I've found what works for me and hundreds of other women of all shapes and styles.
Right when I think I have it all figured out, a few glitches start happening.
8 months ago I find out I have Poly-cystic Ovarian Syndrome (PCOS). Typically symptoms of this disease include obesity or weight management problems, often times resulting in diabetes, abnormal body hair (which I don't have), adult acne, fatigue, mood changes, sleep problems, (all of which I definitely do have), and the most terrifying yet -- infertility.
6 months ago my digestive started becoming a bigger nuisance than normal. I've always had issues. I stopped eating dairy for 2 years and took lactose pills every time I ate ice cream thinking I was lactose intolerant. Then one day I "grew out of it..." ... who knows.
I was convinced for years that I had a parasite living inside of me, eventually even named her Lola. I went to Africa for a month and Nicaragua for two weeks. I saw a natural healer in Nica who claimed she could sense diseases with touch and heat. She was convinced I had a parasite too.. again, who knows...
Then I was convinced my dog gave my tapeworm.. That's another story for likely no other time useful to you.
My mind was so all over the place I started thinking I was a crazy hypochondriac.
All the while doctors thought I totally was.
After years of this, I learned how to be confident and resilient around the most intelligent people in the world, who have access to the most accurate medical resources and have had years of schooling.. Doctors.
I got to the point where I could google and use specific medical sites to narrow my symptoms to types of diseases and go into the doctor, explain my symptoms, tell them what testing I need to have done, and what disease I believe I have.
I've been right so far... 2 for 2.
I had to ask the OBYN for an ultrasound on my ovaries 3 times before she was convinced. The woman thought I was crazy.
Her response after she saw an ovary filled with cysts?
"You don't have the typical body type of someone I would suspect to have PCOS..." ok.
So Crohn's disease. I'm still learning, still researching and adapting my diet. A life long process, I'm sure. But I'm excited to learn what works for my body and I'm exited to share the journey as I truck along!
I got the official results on Wednesday, I for sure have it but the severity of it and what they're going to do about the ulcer in my Ilium is TBD at my follow up appointment next week.
Currently, I'm on an anti inflammatory steroid called Prednisone and so far have had no side effects other than I want to eat the kitchen.
The little research I've done on inflammatory foods have lead me to believe cutting lettuce, broccoli and whole grain breads with seeds would be helpful -- so far I haven't had diarrhea in a week after removing these three foods from my diet. YAY!
So in conclusion.. nothing goes as planned but you gotta roll with the punches. I'm one of the healthiest people I know, and yet I still have health issues. BUT if I weren't already healthy, my symptoms would be much worse and overcoming these obstacles would be much more difficult.
Here I am, learning what my body loves to live both mind, digestive and soul ;)
Gluten free Black Bean Coconut Brownies
1 15 oz can of black beans (rinsed and drained)
2 Tbl cocoa powder
1/2 Cup oats (gluten free if needed)
1/4 tsp salt
1/2 Cup honey
1 Cup unsweetened shredded coconut (optional)
1/4 Cup coconut oil (melted)
1 Tbl vanilla
1 tsp almond extract
1/2 tsp baking powder
1 bag dark chocolate chips
1) Preheat oven to 350 degrees
2) Blend beans in a food processor until very smooth. (May need to ad 1/2 cup water)
3) Add all ingredients into a mixing bowl
4) Blend until smooth
6) Pour batter into a greased 8×8 pan (Optional) sprinkle coconut on top
7) Bake at 350 degrees for 25-30 minutes
If you think about the world from multiple perspectives how do you feel?
If you think about your life, past, present and future what emotions come up?
At this point, for me, it feels a lot like overwhelm.
Not the kind of overwhelm you feel right before a burn out.
Like please don't tell me, "Kodie.. you've got too much on your plate." Because trust me, in the past my plate had to become a platter and I filled that thing with all you can eat and handled my shit.
I can manage a full plate.
This kind of overwhelm is very... uneasy. Fearful almost. And I know I need to swallow my own pill and fill up on more personal development, I can feel that I've been missing that vital link.
(The kind of overwhelm you might get after reading this very unorganized blog, likely with a lot of grammatical errors.)
The world is spinning. (Not because I've had too much wine.) Every day there's more news. Bombings, attacks, deaths, shootings, riots.
I was sitting at lunch today with four other women in the break room and the older of us all asked, what are you each doing on your phone? The girl before me answered that she was reading the news about the bombing that happened yesterday at the Ariana Grande Concert.. I responded that I was looking through snap chat and Instagram.
The new's overwhelms me. Fills me with fear and negativity.
As many of you know, I moved down to Texas in pursuit of the love of my life who just finished his Masters at Baylor. I finished up my Bachelors in Exercise Science and Health in August here at the Waco-McLennon Public Health Department. So now what?
I greeted an older man, late 70's, as he walked into the Bakery a few months back. He asked the usual, "are you a student at Baylor, what brought you to Waco?" etc. (Side note, I've started telling people that yes, I am in fact a student at Baylor. It's an easier explanation than, "No I moved here for my boyfriend that I knew for 2 weeks before he moved to Texas.")
So anyway, I told him where I graduated from and that I finished my undergrad at the Health Department here in Waco. His response was, "You have a college degree and you work here?"
DAMN. What. A _________.
*Smile and wave* or *Bless and release*
I can't help but think about all my passions, desires, goals, etc and how I'm packaging cupcakes and cinnamon rolls on the daily.
So what about Online Fitness Coaching?
Sustaining me. Saving me.
Funny how people always jump to finances. Like, so you're online business must not be bringing in the dough if you have to work at the Bakery...
What if coaching is my passion though? What if I LOVE spending my free time helping people crush goals and mentoring young women in building their own business?
NO, Beachbody doesn't guarantee any level of success or revenue. The income you generate from coaching is entirely dependent on your efforts, skill etc.
The reality I faced after graduating with my Bachelors in Exercise Science and Health is.. what the actual fuck am I going to do with this degree? It's a stepping stone degree. WTF.
So grad school or stay at home mom? ahaha.
But really though... Tanner is that okay?
My whole life I've been independent. I've been a quiet observer with the skill to recognize a need and provide. While at the same time being a leader. An adventurist. Someone whose driven and rational. I've always imagined myself pursuing a career that I absolutely loved.
As a kid I looked at adults and told myself I'm never going to have to work a day in my life, because I'm going to love what I do. Why in the heck would I wake up every day to go to a job I hated. That's not living.
So here I am. With online coaching in one hand, filling my cup. But still feeling blindfolded with arms outstretched feeling around as I walk down a dark hallway.
"Where do you want to be at in your career when we have kids?"
Uhhhh, not packaging fucking cupcakes......
So what's the barrier? Is it ultimately me? My mind? My doubt and insecurities? Because I know what it takes. I know what I want. I work daily on my business.
This morning in our opening meeting at the Bakery our ice breaker question was, "If you could sit in the woods with anyone, dead or alive, and just talk for hours who would it be?"
I started thinking about all the self built entrepreneurs in the world. People who have lived through their 20's. Initially I thought about my great Grandfather, who I never had a chance to meet. His wife, Barbara (who I'm privileged to be named after), always gave me great advice. I feel like I asked her the questions most people regret not asking before their loved one's pass away. The first thing that comes to mind when I think about her last words is "Oh kid, there's going to be plenty of Oreo cookies in heaven." Then comes all the stories about how hard she worked, how she walked up hill 10 miles (yah right) to school, in the snow, (you know the story).
Regardless, I just want to make her proud and work hard.
But at the end of our lives, at the end of any aged human beings life, the number one regret always has something to do with not finding something to be passionate about. I read once that a man on his last days of life recapped his life and career as a successful business owner of multiple car lots. He provided for his family, was well known in his town, had a great reputation, and yet he regretted never finding a way to make money doing something he was truly passionate about.
So to what end do you go chasing a passion? What if you have more than one? How many years and how much money do you spend chasing your passion? Do you work a shitty job in the mean time?
The answer I shared out loud to the morning ice breaker question was, John C Maxwell. He's a Christian Author who, is also a normal human being, is self built, super successful and very reputable. All I want to do is sit down next to this man and ask him, "What advice would you give yourself if you could sit down next to 23 year old you?"
I know 100% I would be inspired.
I should email him.....
My job at the Bakery isn't shitty. I didn't mean to imply that. Do I get up each day gung-ho and ready to package some cupcakes and greet 1000's of people who expect to meet Chip and Jo?
Absolutely freakin' not.
Do I still make the most out of my day, feel blessed and happy to have a job with such wonderful co-workers? Yes! Do I come home and fill my cup with working my own business and passion? Yes, Yes.
Do I wake up each day ready to run in pursuit of my goals and aim to glorify God in the process.
So what's standing in my way.? Why is there a barrier? Why do I feel uneasy and fearful?
On the surface it looks like I have my shit figured out...
(Social media isn't always honest. Believe it or not)
I'm here to be transparent with you.
I don't want to end up with no career, a stepping stone degree, working for an hourly wage, and regret not GOING FOR IT.
I'm sick of making excuses about making it one step forward and two steps back.
I know what I need to do. I know what I want. So what's gotta give?
Women younger than me are making 100k+ working the same business I'm working. Helping people crush their fitness goals and their HANDING ME, on a SILVER fucking platter, everything they did to get there. There are no secrets to this business.
Not everyone succeeds because not everyone can get over their damn selves, tell their inner mean girl to shut the eff up and sit down.
Are you constantly thinking about your dreams?
What do you do each do to go for it?
Better yet, what advice would you give to 23 year old you?
It's really amazing to me how much a diet can really impact a human. I don't mean the word diet in terms of a calorie/food restricting plan. I mean your diet, the foods you eat, truly impact all realms of your health. From your energy levels, your digestive system, your cognitive abilities, your stress levels, your physical abilities, sleep, mood, your hair/skin/nails, to your overall health and risk for disease.
If we all just took the time to be in tune with our bodies and how it feels after eating certain foods, we'd be a much healthier and happier world!
What works for my body may not work for your body, I recommend keeping a food log for 1-3 weeks and consulting with your doctor if applicable. When tracking how certain foods effects me I take note of any of the following:
This is my current experiment plan. I have researched foods that cause inflammation and removed the foods from my diet that I commonly eat. Foods such as whole grain bread with seeds, raw broccoli, whole wheat tortillas, raw seeds and nuts, and caffeine which I'm struggling to maintain.
Below is my current meal plan. Keep in mind this is what is working for me, at the time being, according to my caloric needs and notes I've taken on how certain foods react within my digestive system. I plan to adapt this according to how the next 3 weeks go with inflammation as well as what my doctor recommends.