We CIZE'd it up!

To say I'm excited for the new Shaun T program being released in July is such an understatement. 

I can't dance. I don't even pretend to dance. But I'm beyond excited to get out of my comfort zone and show the world my not-so-awesome dance moves. So much so that I'm going to become an instructor for CIZE right before it's release in July! :) 

Beachbody is giving all it's Club members a CIZE sneak peek this month, and last night the whole family tried it out. I learned a few things from this first dance video...

1. I still can't dance even if Shaun T is teaching me. 

2. I don't care that I can't dance. I had a blast trying. 

3. My daughter needs to get in a dance class stat. Shaun T had her attention pretty much the full 47mins. 

4. When my daughter heard me say to my older son that it was like exercise, only fun...she refused to do it again! haha! She said "EXERCISE?! Are you serious?! I'm never doing that again!"

5. My oldest is a pretty sweet dancer! I was impressed. 

6. My youngest had no interests in dancing BUT he had a blast running inbetween all of us trying to dance. Hey, he was moving, and that counts!

7. My hubby can dance! All these years (11 years of marriage) and he acted like he couldn't dance! I think he was just being nice since he knew I def couldn't dance ;) 

8. CIZE is definitely family friendly! All of us cannot wait for the full program. And the kids are asking to do it again already! 

If you'd like to see us giving CIZE a try, our first attempt is below, just click on the photo.
 Shaun T goes over all the moves, and then puts it together to a song.
Seriously, SO MUCH FUN! :) 

Interested in giving CIZE a try for yourself?
Ask me how you can try Beachbody On Demand FREE for 30 days!
Contact me! 

Interested in hearing more about the upcoming release of CIZE? Leave your email below!

www.cizeTBB.com?referringRepId=275387

www.LetitGoHealthandFitness.com 

The #1 way to Maintain your Brain!

Well, we've come to the last, but most important, way to Maintain your brain. 

This week we've talked about Challenging our brain, How to help manage stress, 

getting enough Sleep & Rest, and a Healthy diet. 

Now it's time to talk about one more thing...

...EXERCISE! 

There should be no surprise that I was excited to hear that the #1 way to Maintain your Brain was by exercise. Physical exercise. It doesn't have to be extreme exercising. Walking 30minutes a day is a great source of exercise...and great for your brain, too! ;) 

Exercising can help the brain in many ways: 

1. Increases your heart rate, which helps pump more oxygen to the brain. 

2. Aids the body in the release of hormones, which can aid in providing a healthier environment for the growth of brain cells. 

3. It stimulates the growth of new connections between brain cells, making it easier for the brain to grow neuronal connections.

4. Anything that is good for your heart, is good for your brain.

5. (i like this one) - By exercising in the morning, you can spike brain activity, which can prepare you for mental stresses that can occur throughout the day. It also increases retention of new information, and a better reaction to complex situations! 

So, what are you waiting for?! Get out there and MOVE!!!!!!!!!!! :) 

Being a Health & Fitness Coach, I'd love to talk with you if you're interested in starting an exercise program, changing up your routine, or just want to talk more about this topic :) Feel free to reach out to me! 

***Please remember I am not a specialist, Dr., therapist, psyciatrist, or anything along those lines.

I'm simply giving you some information that I've found helpful in keeping my mental health in check.***  

www.LetitGoHealthandFitness.com

Maintain your Brain - #2

Oh boy, we're down to the top 2 ways to Maintain your Brain! And today's is a biggie!!!

 

HEALTHY DIET!

 

Before my journey in health and fitness began, DIET was where I lacked. DIET was something everyone was doing, and as soon as they were off the DIET, they'd gain back what they lost plus some. No fun.

DIET is not my favorite 4-lettered word. The idea behind it makes me cringe now, and it annoys me when I'm asked how my diet it going. It annoys me because I'm not on a diet. I'm on a healthy lifestyle plan, where I'm allowed to have cheat meals now and again, but most of the time I eat according to my goals. And my #1 goal is to be healthy. So call it a diet if you want, but don't mistake my diet for the person who isn't eating anything because they want to lose weight. My diet has me eating every 2 hours, 6am - 8pm. And I'm eating a well-balanced diet, with a variety of food, of the right portion size for me. Can you tell it's tense subject for me?! HA!

But enough about me, let's talk about why YOU should ALWAYS be eating a healthy, balanced diet.

 

A balanced diet is a diet consisting of the proper quantities and proportions of foods needed to maintain health or growth.

 

There are so many things out there now telling you what to eat, how to eat, when to eat, what type to eat, what to drink, what not to drink, when to drink, etc. So many things!!! It can get confusing! Makes a person want to give up, say "screw it" and go grab a bag of chips! Am I right?

But don't. Remember why you started looking into eating right.

Chances are it was to lose weight and be healthy.

Here's a couple easy tips you can do to start making it a LIFESTYLE CHANGE vs just a diet.

 

1.  When it comes to drinks, keep it simple. WATER should be your best friend. A good rule of thumb for how much water to drink each day is to take your weight and divide it in half. For example, someone weighting 140lbs should drink 70oz of water daily.  Avoid sugary drinks (they are packed with calories and bad for your teeth!), and drinks packed with caffeine (they will dehydrate you!).

 

2. EAT BREAKFAST already! You're just waking up from hopefully 8 great hours of sleep, which means you haven't eaten in at least 8 hours. Do your body and brain some good and feed it! You need the fuel for energy and to jump start your metabolism. Skipping breakfast, or any meal, can put your body into starvation mode - meaning your body will hold on to what you do feed it, thinking it's not getting anything else for a while, and if losing weight is your goal you're likely to plateau very quickly. I know mornings can be rushed, but find something easy that you can take on the go. Here's one great idea, that also gives you the vitamins and nutrients you need on a daily basis...it's the healthiest meal of the day!

 

3. Snacking is good for you! As I mentioned above, I eat every 2 hours. My biggest meal is usually lunch, everything else is a healthy snack :) Try it!

 

4. Join one of my upcoming FREE 5-Day Clean Eating Challenges!

This is what did it for me. I tried a free 5 day challenge and my life hasn't been the same!

My next one begins next tuesday, May 26th! And I'd love to have you in it!

Contact me if you're interested!

 

5. Don't think of food as the enemy. It's not. It's here to help us survive and be healthy.

If you want to take the guess work out of knowing what to eat at what portion sizes, I've found the 21 Day Fix to be GREAT for that! It's a program that combines fitness and nutrition, and helps you form the habit of eating the right amounts of the right foods. Take a look at it, and if you have questions, let me know :)

 

 

 

***Please remember that I am not a specialist, Dr., therapist, psychiatrist, or anything along those lines.

I'm simply giving you some information that I've found helpful in keeping my mental health in check. ***

 

www.LetitGoHealthandFitness.com

Maintain your Brain - #3

We're half way through the week and that means you're about to learn the #3 way to maintain your brain! So far you've challenged your brain, and learned some new stress management techniques, and now it's time to REST your brain!

 

 

SLEEP & REST

 

As I mentioned earlier this week, this is not a topic I know much about. Although, I did sleep in today instead of waking up at 3:30am to workout. I woke up at my normal time of 4:15am.

Yes, you read that right. And I hate naps. Hate them. I feel like I wake up feeling so much more tired than before I went down for one. The apple doesn't fall far from the tree - all 3 of my kids stopped napping for us around 1 year of age. And only 1 of the 3 likes to sleep in ;)

 

BUT, don't follow my example on this. You NEED to rest and sleep. I NEED to learn how to do more of it. It's good for your brain. Don't believe me? Check out some of these fun articles!

 

5 Amazing Things Your Brain does while You Sleep

http://www.huffingtonpost.com/2014/09/28/brain-sleep-_n_5863736.html 

 

 

Why Is Sleep Important?

http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why 

 

Sleep

http://www.brainfacts.org/sensing-thinking-behaving/sleep/ 

 

 

 

All the articles above have so many great reasons to sleep and rest more! I swear I will begin doing this more, no matter how much I want to NOT do it to get other things done! How about you? Do you get enough sleep now? Do you rest often?

 

 

 

 

***Please remember I am not a specialist, Dr., thereapist, psyciatrist, or anything along those lines.

I'm simply giving you some information that I've found helpful in keeping my mental health in check.***

 

www.LetitGoHealthandFitness.com

Maintain your Brain - #4

Alright, now that you've challenged your brain and solved that Sudoku puzzle from yesterday, it's time to talk about the 4th best way to Maintain your Brain...

STRESS MANAGEMENT

 Stress...we've all got it and we all handle it in different ways. Learning new ways to handle stressful situations can help you a lot when it comes to your mental health. I used to stress a lot, over the littlest things, and at times, my old habits still creep up on me. But throughout the years I've learned some tips that have helped me handle stressful situations much better. In no particular order...

1. Ask yourself if the situation will matter tomorrow, a week from now, a month from now or next year? Chances are, the answer is no. If it's yes, try some of the other ways.

2. Give yourself a time out.
I have 3 kids. I understand how stressful and crazy it can get. There were many times where I felt a time out was needed for ME, so i could cool off, relax, unwind, and come back to the situation with a better view. So, I started giving myself those time outs. Even if it was walking into my bedroom and screaming into the pillow, it helped. It also helped me stop yelling at the kids so much - which I used to feel guilty about EVERY. SINGLE. NIGHT.

3. Take yourself out of the situation.
If your best friend came to you with the problem you were facing, what would you suggest to them? I know it's easier said than done, but take your own advice sometimes. You just might be right.

4. Identify what your stressors are, and get rid of them,
or at least don't let them control you like they do now.
This could be anything from friends & family to work & commutes. Anything. 
If you can avoid the stress, avoid it.
(personal example - i hate to sit in traffic, so I'm at work by 6am everyday and out the door by 2:30pm everday. MOST the time there's rarely any traffic. SCORE!)

5. Is your to-do list a mile long like mine? Narrow it down to the 3 most important things.
Turn off social distractions like facebook and pinterest (but not this blog until you're done reading it ;) ) and don't open them up until you are DONE what's on your list. So many times I've had my to do list and was ready to go, but the dings of FB notifications started, and then I got a text on my phone, and before I knew it it was 5 hours later and my to-do list had just gotten longer.
Turn off all the distractions and focus.

6. So in #4 I told you to avoid the stressors if at all possible. "But Kristen, it's just not possible!" Okay, I get it. I have those kinds, too. This is where YOU have to do some changing and adapt to it. Maybe you aren't happy with your job. OK. Well, keep doing your best and working hard and putting in for promotions and soon enough you'll be noticed and moving on to bigger and better things. Don't get caught up in work drama; just go in, do your job, leave. Simple as that.

7. Accept that you aren't in control of everything and there are just some things you can't change.
It sucks, I know. But the truth hurts sometimes. You can't control the uncontrollable. If you're going through a situation like this, do your best to learn and grow from it.
"What doesn't kill us, makes us stronger." Believe in that.

8. Start exercising and eating right.

Feeling good about yourself will help a lot of weight get lifted off your shoulders. Don't drink when you're stressed out - that's not going to make the problem disappear. Go for a walk or run or to a kickboxing class, let off some steam, and return to the situation FRESH. Eat healthier, reduce caffeine and sugars and get enough sleep.

 9. Take a break already!!!!!

My friends reading this are probably laughing out loud right now because I'm the worst when it comes to this. Rest & Relaxation is far from my vocabulary. I honestly just don't know how to do it! I'll go for a walk or listen to music...but I'm usually going for a walk and listening to personal development...i can't waste any time. I hate to (unless it's on my to-do list as mentioned above - oy!)! 

10. Stop being a SuperHero. 

Chances are you wear many hats. And if that's true, then chances are it's because you don't think anyone can do what you do as good as you. Am I right? Of course I'm right. Give it up and ask for help! We can't expect to be stress-free when we're trying to do it ALL plus some. It's okay to ask for help. Chances are when you ask for help, you'll get it. And chances are, the person who helps will do it better than you. And that's okay!

***Please remember I am not a specialist, Dr., therapist, psyciatrist, or anything along those lines. 

I'm simply giving you some information that I've found helpful in keeping my mental health in check.***

wwwLetitGoHealthandFitness.com



Maintain your Brain - #5

Alright, I'm excited to get this week started with the #5 way to Maintain your Brain!

And that is...

CHALLENGE YOUR BRAIN!

There are a variety of ways to challenge your brain and keep it healthy. From puzzles and crosswords, learning a new language, learning to play a new instrument, writing (a book, or blog, or anything), trying a new sport, teaching someone you're an "expert" on, dancing, preparing for a speech or big day...the list goes on and on and on.

There's a quote out there, it's pretty popular, and it says "You can't teach an old dog new tricks."
Don't listen to it.
You WANT to be learning something new EVERYDAY, no matter how old you are!
Keep your brain active!


Any Sudoku fans out there reading this? Talk about a challenge for your brain! I about went crazy trying to figure out an EASY Sudoku puzzle the other day. One just like this:

Don't get me wrong. It was a fun crazy. And I'll most likely try to finish it at some point, because even though it stressed me out, it was addicting and I kept wanting to figure out where I went wrong!

Give it a go and let me know how you do by commenting below :)

***Please remember I am not a specialist, Dr., therapist, psyciatrist, or anything along those lines.

I'm simply giving you some information that I've found helpful in keeping my mental health in check.***  

www.letitgohealthandfitness.com

Maintain your Brain!

For those who don't know, I work full time for the Fed. Government. We had a meeting yesterday with a speaker who spoke about how important Mental Health is, and he talked about ways to "Maintain your Brain!" I loved everything he had to say, and thought it would be great to blog about so others can have some information. I know I focus a lot on healthy eating and fitness, but mental health is HUGE, too. 

If you are interested in learning more about the Top 5 Ways to Maintain your Brain, I'll be talking about them next week, beginning on Monday. Make sure to enter your email to the right to get updated when I post each day. I'll also be sharing on my FB Page, so make sure you LIKE it ;0)

I'm excited for this and hope you find the information valuable. 

Turkey Bacon Wrapped Egg Bites

Oh boy, are you in for a treat! This recipe was easy to make. 

It took about 10mins prep time, and 25mins cook time. 

And the kids loved it!

Turkey Bacon Wrapped Egg Bites

INGREDIENTS: 

Turkey Bacon, Eggs (or egg whites), Cheese, other ingredients (spinach, onions, broccolli, etc)

*for this recipe, I just added cheese

DIRECTIONS: 

~ Preheat oven to 375.

~ Spray muffin tin.

~ Line each spot with turkey bacon around the edges.

~ Whip all eggs. I used 9 eggs and 6 egg whites for this batch shown. 

So 9 eggs makes 8 bites. 6 egg white makes 4 bites.

~ Mix in cheese and other desired toppings. 

~ Evenly pour the egg mix into each spot, and 3/4 of the way up.

~ Back about 25mins or until turkey bacon is cooked.

~ Pop out and enjoy!

2 egg bites = 1 RED and 1 *BLUE container

3 egg white bites = 1 RED and 1 *BLUE container

My 1st 1/2 marathon!

5.2.15

From Assateague Island to the Ocean City Inlet

13.1 miles in 2 hours, 19mins and 48 seconds. 

As a child, I played softball. I dreaded having to run around the bases at practice, or even if I hit a homerun and had to run them all at once - there was a good chance I'd get out because I ran so slow! 

I tried basketball, but there was too much running. I didn't even give soccer a try because all they do is run. When I struggled with weight, I tried running. Several times. I attempted the Couch to 5k and quit at week 5 because it wanted me to run for 8 minutes straight - I thought that ish was CRAZY at the time. Give me an elliptical, i could be on it for hours. Put me in a step class or spinning class or body pump type class and I'd have a ball. But ask me to run, and I just laughed at you. I had pretty much told myself it was never going to happen. And I was perfectly fine with that. 

Then T25 came into my life. My goal with that program was simple - I wanted to tone up while working on my nutrition (where I lacked big time). 25mins a day was doable with our busy schedule, and I could still have time for family. My husband and I both agreed we could give each other 25mins a day to do the workouts, and so, in August 2013 we started. 

Things were going great! We were right on schedule with the workouts, keeping to our nutrition plan, and really feeling and seeing the positive changes in our lives. About a month into the program we went to OC with my parents for the weekend. A tradition we have. It was a "rest" day for T25, but I wanted to get some kind of workout in. So, I decided to go for a run. 

15 minutes into the run I freaked out. WHY?! Because I was STILL running! I hadn't stopped, and could still run more. So, i did! Remember above when I said I thought running for 8 minutes straight was crazy?! Yea, I was a little beside myself! I probably ran for about 30mins before stopping. I was so confused and excited about what I had just done! 

And that's where my love of running began :) 

After that I signed up and completed my first 10k in April of last year. I did another one in August. I ran 7 miles at some point last summer and it exhausted me so much, i figured a 10k was it for me. But, i wanted to see if I could push myself further. So, decided 2015 was going to be my year for my 1st half marathon and full marathon. I signed up for both at the beginning of the year! :) Training was TOUGH for a half in May with the weather we had, and I honestly didn't train as well as I should have. It wasn't until about 5 weeks out that I got serious about it. I was having a hard time running 5 miles...how was I going to run 13.1?! So, i stuck to the training schedule, watched my nutrition better, and just turned my mindset to a "I CAN DO THIS!" mindset. It worked :) 

So, why did I choose the OC Half Marathon?

Simple. I grew up vacationing there with my family. It's where my love/hate relationship with running really began. It's a special place to me and I knew the areas where I was running. What was more special was that my husband and kids came down to cheer me on, along with my parents and my husbands parents. Seeing them 1 mile before the finish line was just as emotional as I thought it would be. I stopped quickly to give each of the kids kisses, and hug everyone else. I held back tears the whole last mile because I was ALMOST done. I wasn't just doing this for me, I was doing it to show my kids that anything is possible if you just believe in yourself. And they may not realize that now, but one day they will. Through my journey of running, and through other journeys of my life. 

At mile 10! Feeling good! :) 

Right before seeing my family <3

The FINISH line is right in front of me!!! I DID IT!!!!!!!! :) 

 LOVE MY FAMILY!

MY PARENTS! 

MY 2nd PARENTS! 

It's GIVEAWAY time!!!!!!!!!

You might be on the edge of making this decision. 

You might just be thinking about it.

You might have been putting it off for months. 

But, NOW is the time!!

I have several challenge groups starting in May! Get healthy and fit with a group of people who are working towards the same goals as you! Have fun, challenge yourself, stay accountable, and start working towards your goals! It starts with the first step, and THIS is your first step! 

For the first SIX NEW customers who order through me, their names will be put into a drawing. 

THREE of the 6 will get to choose from the photo above. Your options are:

1. Shaun T's Rockin' Body

2. Brazil Butt Lift

3. The 3-day Refresh

4. Five sampe packets of Shakeology

So it's simple. Order a Challenge pack through me, April 30th or May 1st, and you have a 50/50 chance of getting something for FREE!!!!

Contact me for more information! 

Hummus Crusted Chicken

I was NOT expecting this meal to taste as great as it did! Huge thanks to Tastefully Simple for the recipe and seasonings...they get all the credit for this one ;) I went to a freezer meal workshop and this was one of the clean meals we put together.

This IS a 21 Day Fix approved meal! 1 red, 1 green and 1 blue can be used! Delicious! 

INGREDIENTS

~ 6 boneless, skinless chicken breasts (seasoned with 1 tsp salt and 1/2 tsp pepper if desired)

~16 oz pkg frozen California blend vegetables

~ 1 tbsp lemon juice

~1/2 cup chopped red onion (I personally didn't use this)

~ 1 tbsp olive oil

~ 1 cup olive oil

~ 15-16oz can chickpeas, drained with reserved 1/3 cup liquid

~ 1 packet Red Bell Pepper Hummus Mix (from Tastefully simple)

ASSEMBLY

1. Mix together the California blend veggies with 1/2tsp sale, 1/4tsp pepper, 1 tbsp lemon juice, 1/2 cup chopped red onion, 1 tbsp olive oil.

2. Drain the chick peas, keeping 1/3 cup liquid. Mix with 1/4 cup olive oil and 1 packet Red Bell Pepper Hummus Mix. Squish ingredients to mash. (ha! I missed this step! Oh well, it was still good!)

RECIPE

1. Preheat over to 400.

2. In 9x13 pan, place the veggies then the chicken breasts.

3. Divide the hummus over the chicken.

4. Cover with foil and bake for 30minutes; uncover and bake an additional 20-25minutes. 

5. Enjoy and come back here to let me know how you liked it :) 

*Want to keep up to date with our blogs? 

We will be continuously sharing recipes, exercise & nutrition tips and more! 

Simply add your email address to the right, and you'll get blogs as soon as we publish them! *

1 Dream at a Time

Every summer as a child, my family would join the local swimming pool. It was so much fun to go to and I have fond memories of time there with my sister and parents. As I grew up and started my own family, it was important to me to do have something like that, too. But, as we usually find in adulthood, things aren't always as easy as you think they are.

 

When we moved almost 5 years ago, we contemplated joining the local swimming pool. Our kids were younger, Mike's work hours were crazy, we weren't sure about having the time to go, and then when we saw the price...well, our mind was made up because there was no way we were going to afford it! The kids were bummed. We were bummed. So we got by just find with a kiddie pool in the backyard! Nothing wrong with that, no. But it's not what we truly wanted.

 

 

Fast Forward to today (well, yesterday). I went and paid for our summer pool membership without batting an eye. Okay, maybe I still cringed at the price a little because it is A LOT of money, haha. But my point is, the decision to join was easier because of the money I've earned through Beachbody. We actually had the money to spend on this membership, and we'll make sure this membership is put to good use :) The kids are happy and we're happy.

 

Joining the pool is just one of the things we've been able to do since I became a coach. We paid off our credit card debt last September. We have started planning for a Disney trip. We're so much closer to paying off other debt we have...debt that we didn't see an end in sight for is just 1-2years away from being gone.

 

Maybe you're looking to make some extra money for whatever reason. Maybe you love health and fitness. Maybe you want financial freedom and have a dream in your heart you can't wait to come to life...talk to me...maybe becoming a Beachbody coach is YOUR answer. It's been my answer, and I have no doubt it will continue to be! :)

 

 

*Want to keep up to date with our blogs? We will be continuously sharing recipes, exercise & nutrition tips and more! Simply add your email address to the right, and you'll get blogs as soon as we publish them! *

I will soak it all in. I will make it ALL the best times!

Right around lunch today, my eyes were drawn to a photo that's on my desk.

This one.

 

 

 

 

It's been here for just under 2 years. I see if everyday.
It makes me smile. It brings back great memories.

But today, today it did something a little different.
It made me sad. It made me cry.

This was taken not that long ago, on a family vacation, and here we are almost 2 years later and I'm wondering where my babies went. Where the time went. How they've gotten so big.

I text my husband the photo and said what I was feeling. He sent back some encouraging words, but all I could text back was "I've already missed the best times!!!"

And I want to post here that I TAKE THAT BACK.
And I have to keep telling myself that.

I might have missed being home with my babies while they were much younger, I might have missed watching them grow every day while I was working out of the home, and I might have missed so much more that I don't even know...but I'm here to promise that as long as I'm still working FT (plus some), I will not miss any more time that I AM home. My 3 babies will be my center of attention. I won't miss the time i do have with them.

And then, when that day comes that I can be home with them, I won't take it for granted. I won't complain. I won't miss time. I will soak it up, knowing I'm now doing what I've ALWAYS wanted to do. Be home with my kids. Get the daily household chores done while they are at school. Get dinner started. Have my husband home for dinner...not just for bed time. Not have to rush home from work to get them from the bus to have them do their homework to get them to activities. I don't want the rush. I want to enjoy. I want to soak it all in. I will make it ALL the best times!

And while I'm not there yet, I can feel it. I know it's so much closer than it's ever been. And until that day comes, I will enjoy the time I do have now. I will be more patient with them and myself and my husband. I will soak it all in.

I will make it ALL the best times! :)

 



What I learned from my "Rest Week"...

I pulled a muscle in my back shoveling snow over a week ago, didn't rest right away, and it got worse. It got so bad I couldn't exercise, so I rested a couple days, then decided to call the Chiro. She told me to rest until I saw her next - a week after first seeing her.

For someone who LOVES working out, the words "No exercise for a week" were something I dreaded hearing. But, even though it's what I needed to heal my back, I didn't realize at the time that i really NEEDED a week off from exercise. For someone who does one program, then the next, then the next - and even dreads rest DAYS, I found a new love for rest WEEKS. And here's why...

The continuous exercise we do day in and day out ISN'T what gets us the results we are striving for. It's the rest inbetween those workouts that do it for us. As mentioned in this Huffington Post article, "The truth about recovery is that you never really recover. What we really do in hard workouts is apply a stimulus that elevates our heart rate, breaks down muscle fibers, causes the adrenal glands to secrete the stress hormones adrenaline and cortisol and generally tells our body that the status quo won't cut it anymore. The "getting fitter" part -- the body's response to that stimulus -- comes afterwards."

So basically, all the hard work you put in at the gym or out running or swimming or training or whatever it is you are doing, is great, but if you don't rest afterwards you aren't giving your body a chance to repair any tissue damage, strengthen the heart and other muscles, or making itself more efficient than before. Then the next day, we go do it again. Since the body doesn't grow stronger or build endurance WHILE you're exercising, you really need the period after your workout for rest so your body can make those important changes. It's vital.

Another article mentions that your fitness can even "plateau or decline if you continue to push yourself without recovery." How many of you reading this have hit a plateau in your weight, so you start working our harder and longer? And it still doesn't help? Try resting :) Another reason could be that you aren't eating enough - but I'll save that for another blog ;)

So even though resting is great, and our body needs it to be its best, that doesn't mean you spend your rest day or rest week on the couch eating junk food. No, sorry, that's not gonna fly. ;) It means you walk instead of rest, stretch instead of hardcore cardio moves, and stick to your healthy lifestyle. Rest days do not equal Cheat days. :) Just wanted to make that clear!

This recovery week is just what I needed, and now that I've read up on it, experienced it and know more about it, I plan on incorporating recovery weeks into my schedule. I feel new again, i feel refreshed and i am FULL of energy to get back to a routine! :)

You may not know this about me...

...in fact, no one knew this about me until pretty recently. I was married to my husband for about 3 years before I told him. I just told my parents about a month ago, and my sister and close friends just found out earlier this week. I kept a pretty dark secret for a very long time. I guess I thought I could get through it myself and no one would ever have to know. But, I RECENTLY realized this was a forever thing...something I am always going to have.

I have an eating disorder.

There. I said it. The hardest part is admitting it. 

Years ago, I thought I might. I knew my habits were not healthy, I did seek help from a nutritionist, but I never really said to myself - "This is me." Obviously the signs were there...

This was one of my college books from back in 2000-2001. I came across it at the beginning of this year. As I was showing my son how big college books were, I started flipping through it to show him how I took notes on the pages and hi-lited what was important for me to know. 

But I found it odd to find that there were no notes on the pages, and there was nothing hi-lited. It was as if I never used this book before. But I know I had. And then, I flipped to the following pages. The only hi-lited pages of this book. And I had to walk away from my son so he wouldn't see me cry. 

It all came back to me. The years of feeling so alone. The years of trying ANYTHING and EVERYTHING to lose weight...not eating, diet pill after diet pill (over the counter and from infomercials), weight watchers (which i had success with, but still wasn't healthy), joining weight loss studies, and the one that stuck with me - BINGE EATING...when I say I tried it all, I tried it all. Normally, those with this disorder will eat, in a period of time (say 2 hours), more than anyone is recommended to eat in a day, feeling like they don't have control over stopping, and eat until they really can't anymore. They'll eat faster than normal, until uncomfortably full, when not hungry, alone, and feel disgusted or depressed afterwards. And for me, once the guilt kicked in and the food settled, I'd head to the gym and exercise excessively to burn the calories. But on more than several occasions, when I was the only one home, i'd eat a box of those stupid "chicken biscuit" crackers, some PB with it, some chocolate my parents had in the house...all of that, then go to the gym. And, that's all i'd eat in a day. There'd be days at my old college job where I was the only one in the office and eat a 1/2 to a whole thing of animal crackers. Then I'd have to run to the store to buy more to fill it up so no one would notice they were gone. And york peppermint patties...frozen or not I'd eat a whole bag of them, too. The list goes on. I remember times having plans to go out to eat with friends, and I'd not eat all day so I could enjoy dinner. OR, I'd have binged earlier in the day, and ended up not eating much at dinner because THAT part would make me gain weight. Then I'd get the comments "You never eat, Kristen..." and would think "If only you knew...if only you knew..."

 And you guys, I wasn't even fat or that overweight.

Me in 2000 or 2001.

My weight fluctuated A LOT back then. My lightest weight was probably 125lbs (i don't even remember), as a size 8 and at my heaviest I was at about 180lbs, as a size 18 (that i remember well). I'm 5'7", so I was usually always within a healthy weight range for my height, but I was far from healthy.

So, I say I have an eating disorder, but to be honest, it's undiagnosed/self-diagnosed. Back then, I was too scared to get help when I needed it the most. I thought something was wrong with me and, as I mentioned above, I was hoping I could fix it myself. But here I am, many years later, and though I have found something that does keep me from binge-ing more than anything ever has before, I DO STILL BINGE. 

And yes, I'm slightly embarrassed putting this all out there for anyone to read, but I know there are people out there who are reading this who are going through the same exact thing. And I want to tell those people this...

You aren't alone. Don't be scared. Go get help. I spent so much time struggling with this...YEARS...don't make the same mistake I did. Yes, binge eating is the most common eating disorder there is, but that doesn't make it OK. It makes me want to find everyone out there suffering from this and give you a big ole' HUG and say "I understand." Because I do understand. And sometimes you need just ONE person to be able to tell - stranger or not - and for them to be able to say "I understand" back, and you have this HUGE release off your shoulders. I promise you it will make you feel SO much better. So, if you need that person, I'm here. If not me, find that SOMEONE you can tell. They are out there, and they won't judge you.

I won't go on to say the "Beachbody saved me" or "cured" me from Binge Eating Disorder, but I will say that there's never been anything like the programs, the support, the relationships, the community, the love that Beachbody has to offer that has kept me from binge-ing. Everything about Beachbody is everything I was looking for and more. Trust me, I FREAKED OUT when I started on my journey and realized how much food I was supposed to eat. The "dieter" in me said "You eat all that food, you'll gain more weight." It wasn't until I tried it, and realized it may be a lot of food - but it's the right kind of food - that I started believing. My dieter mentality is no more. THIS has been a lifestyle change for me. And each day I'm shown that Beachbody knows where it's at, and I'm so blessed to be a part of this company. I'd say it was a good year on Shakeology and doing Beachbody programs before I had a binge eating episode. Before starting with Beachbody, i was still binge-ing 1-2x a week. From July 2013 through August/September 2014 - I hadn't binged at all. But I have since then...a couple times...but each time I recognize it more, I TRY to have more control, I TRY not to feel guilt. I've learned that it is going to be a forever struggle with me. I'm not perfect. I know what triggers my binge-ing episodes, and I'm learning new ways to deal with it better. Every time I do binge, I text my husband (because I only binge when I'm home alone), and he and I talk about why I did, etc. It helps. But if you're looking for support...if you're looking for help with any type of eating disorder or for something that can help you make a healthy, lifestyle change, please come talk to me. I'd love to answer any questions you have about my story, I'd love to hear your story, and I'd love to share with you more about why Beachbody has changed my life.  

This is me today. Happy. Healthy. But yes, I still suffer from Binge Eating Disorder.
Email me if you're looking for support: KM.LetItGo@gmail.com
(I am not a Dr, psyciatrist, nutritionist, etc.
I am a health & fitness coach who LOVES helping others on their path to living a healthy, more ful-filling life :)  ) 

So many WHY's...this is one...

I posted that status this morning after battling back and forth about staying longer with him or staying on time and going into work. I fight that battle every morning whether the kids are up in my bed or not :/ I've struggled with it for 10 years now. 

I NEVER wanted to be a working mom. NEVER EVER. 

That being said, it was what happened AFTER this that got me even more determined than when I posted the status. It's something that confirmed my WHY of wanting to be home with my kids. 

On the way into work I was listening to personal development (PD). Lately, my PD has been Joel Osteen. (side note: I've never been big into talking about religion, but have always felt a tug inside to follow it more closely. Until becoming a coach, I never listened to that tug. Since listening to the tug, it's just continued to get stronger and i LOVE the feelings I get by listening to Joel, christian music, etc. I'll talk more about this later.) This morning, Joel was talking to me. He said what I needed to hear, and I heard it loud and clear. 

It was all about setting GOALS, no matter how far out of reach you think they are, and GROWING into the person who WILL reach those goals that God put in your heart. 

And so, when I got into work, I posted something about that on my Facebook page.

"If you're not seeing what God put into your spirit, if you aren't yet living it, keep moving forward. 

Where you are now is only temporary. Keep growing."

As if that wasn't enough to get me moving towards my goals even more, I opened my email to catch up on my "Darren Dailys" and THIS was the first one I heard! :) 

Ironic?! Maybe. God doing his work? Definitely! 

The 21 Day Fix EXTREME

Autumn Calabrese has done it again! First with The 21 Day Fix - such a HUGE fitness and nutrition breakthrough when it was released Feb. of 2014. It's been one of the BEST selling programs that Beachbody has released to date. It sold out in 2 days and was on back order for over 2 months! I did the program and the containers haven't left my side since. I've witnessed so much success with this program - through myself and others - that it's still a #1 seller!

So is it any surprise that Beachbody decided to turn up the heat and team up with Autumn AGAIN to bring us the 21 Day Fix Extreme?! I think not!

21 DAY FIX EXTREME: OVERVIEW

While the same concepts will be used that are formed in the original 21 Day Fix, the Extreme takes it up a notch (or 2, or 10). The workouts are more advanced and the meal planning system has NO CHEATS or TREATS this time around. But, if you like to SWEAT (and even if you don't), they'll be plenty of that! 

You'll still be using those lovely 7 different colored containers for your daily meals and portion control. These containers are each a different size, each for a different food group, and you'll use these to measure how which foods and how much of them you should be eating each day. The amount of each container you use per day is calculated based on your weight and an average calorie burn of 450 per workout. This is what a typical "EXTREME" day would look like for someone on the lowest calorie plan (1200-1499):

3 Green - your Veggies

4 Red - your Protein

2 Purple - your Fruits

2 Yellow - your Carbs/Starches

1 Blue - your Cheeses/nuts

1 Orange - Seeds & Dressings

2tsp - Oils and Nut Butters

It's exactly the same as your regular 21 Day Fix allowance. But, the DIFFERENCE comes in what you are actually putting IN those containers. All of the "questionable" unclean, high fat, or high sodium items from the original fix have been removed. But, by making these small changes, you will be fine tuning your nutrition and your results will go up a notch (or 2, or 10) as well!

21 DAY FIX EXTREME: MEAL PLAN OPTIONS

Okay, so with the EXTREME, you get TWO options to choose from when doing the program:

* Extreme

* Countdown to Competition

EXTREME

The Extreme plan uses the structure of the 21 Day Fix. Simple as that. Just remember, NO CHEATS or TREATS. 

COUNTDOWN to COMPETITION

This plan right here is what Autumn uses herself to prepare to compete on stage. The philosophy behind it is that you carb deplete for 2 days and then you have a regular "Extreme" eating day and then you carb deplete another 2 days followed by another regular "Extreme" day, and so on. You would do that for the first 18 days and then the last 3 days are all carb deplete days to really give you that chiseled look!

This is what a "competition" day looks like for someone in the lowest caloried plan (1200 - 1499):

3 Green - your Veggies

6 Red - your Proteins

1 Yellow - your Starches and Carbs

3tsp - Coconut oil (or 1 Blue container of avocado)

On this plan you will eat 8 times a day. Yes, you read that right, EIGHT times!

21 DAY FIX EXTREME: WORKOUTS & WORKOUT SCHEDULE

 While the naming remains pretty much the same for the workouts, they are just as they are described - EXTREME. They will work your body from head to toe. You will be doing Plyo, Upper, Pilates, Lower, Cardio, and Dirty 30 all with the use of WEIGHTS. The use of weights really increase the intensity of your workouts and the calories burn you produce because your muslces are engaged the ENTIRE time. You will have weights in your hand about 90% of the time. Yoga is the only one that doesn't involve weights.

Think you're ready to take on this program? I'd LOVE to be with you throughout your journey! 

And, go ahead and print your own copy of the workout calendar here:

PB Chocolate Trail Mix Bars

Peanut butter.

Chocolate.

Need I say more?

I guess I should since you're here for the recipe ;) Let's get down to busiess!!!!

Ingredients:
~ 2/3 cup whole almonds
~  2/3 cup whole cashews
~ 1 1/2 cups old-fashioned rolled oats
~ 1/2 cup dark chocolate chips
~ 1/3 cup dried cranberries
~ 1/3 cup raisins
~ 1/2 cup honey
~ 1 cup natural peanut butter, melted

Directions: 
(soooo easy!)
~ Put ALL ingredients into a blender/food processor.

~ Blend until mixed together


~ Line an 8x8 pan with parchment paper.
Leave a little extra on the sides as "handles" for removing the bars when they are finished.
~ Scoop the mixture from the processor to the bowl.

 

~  Pack it down nice and tight. Place in the fridge for at least 1 hour.

~ Cut into 16 squares. 

They may be stored at room temperature for up to 10 days, 

or in the fridge for 2 weeks (We prefer the fridge in our house!). 

So, if you are a Weight Watchers fan, I went ahead and calculated those points for you! :)
1 bar = 5pts


Let me know how they are when you try them! :)


P.S. - incase you're wondering why the first photo of the bars are thinner then the last photo, it's because I used the wrong size pan the first time I made them! Oops! They are still good either way, but the WW pts are based off of the bigger bars!