January 16, 2015 · 9:00 AM

Bootylicious Lower Body Workout

Today’s featured workout will help you to shape and define a bootylicious booty. Our glutes and hamstring are two of the most powerful muscle groups in our body, and they are also responsible for us ladies looking good in a pair of yoga pants or skinny jeans. Shallow statement? Yes. But you know you’ve all thought it!

I’m also including a stretch video because we have to treat our muscles to a little TLC, right?!

I love working my lower body and I personally find that I see results very quickly in this area. Whenever you work your lower body, there is also a cardio effect, so don’t be alarmed if you feel your heart-rate increase.

Both of these bootylicious lower body workout videos come from Autumn Calabrese (creator of 21 Day Fix) and will help you tighten and tone your body with a few basic moves.

 

 

5 Moves for a Firm Booty:

  • Squats
  • Side Lunges
  • Leg Lifts
  • Bridges
  • Mule Kicks

I would recommend doing 3-5 rounds of this, depending on your fitness level and available time. If you’re short on time but don’t feel enough of a burn after 3 rounds, try doing them with weights to up the intensity but keep your workout time short.

 

 

Lower Body Stretches:

  • Roll Forward
  • Runners Lunge
  • Quad Stretch
  • Hamstring Stretch
  • Repeat with Roll Forward on other side
  • Cat & Cow
  • Butterfly Stretch
  • Runners Stretch
  • Twist Stretch
  • Pike Stretch

Make sure you do the stretching routine after the booty workout. Stretching is very important, especially when it comes to your lower body. If you still feel sore, check out this post I did on foam rolling. Your body will thank you!

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January 15, 2015 · 2:17 PM

21 Day Fix Restaurant Tips

21 day fix restaurant tips 2
One of the things I have found over the last 5 years of becoming a healthier person, is that restaurants happen.

It’s honestly hard to avoid them, especially when being social and food kinda go hand in hand. Invited to a party? There is food. You want to catch up with an old friend? You meet for lunch or a coffee shop…again, we have food. Date night? Food. Girls night out? Food and drinks. It’s one of the hardest things to avoid, so instead of trying to avoid it and risk becoming a social outcast, learn to navigate it!

Before I get into my 21 Day Fix restaurant tips, I’d like to touch upon one of my favorite topics in my accountability groups… THE “CHEAT” MEAL or as I prefer to call it, A SPLURGE MEAL.  Some are all for it, some are totally against and others just don’t fully understand what it means.I figured this would be a perfect topic today, since so many people choose to dine out over the weekend. I’ve said before that this healthy eating lifestyle is not meant to be overwhelmingly restrictive or perfect and the same goes for life while doing the 21 Day Fix.

One amazing way I’ve found to ensure I stay on track with my goals is a splurge from time to time.

When you eat clean, your body needs fuel more frequently throughout the day because it becomes more efficient at burning fat and metabolizing food. Your body loves this clean style of eating but mentally, we sometimes get bored and think we really need that fried, greasy or sweet treat …and that’s okay!

The key to this is not allow that craving to control you. You must control the craving and you can do that by giving in to it, but on your own terms. We don’t want to undo all of the hard work we’ve put forth through nutrition and exercise throughout the week. So you should PLAN on when, what and where.

Many restaurants have their full menus on-line now. When selecting a restaurant, take a few minutes to look up their menu and see what your options are. This will give you an opportunity to plan ahead and make a smart choice. If the restaurant your friends are discussing will completely derail your nutrition, don’t be afraid to suggest a different one! This simple step can ensure you avoid the possible landmine of not making any healthy choices during you meal out.

What to look for: When looking at the on-line menu, be sure to have your Eating Plan book with you, or a list of your favorite foods for each colored container. This will help you to make smart choices and build a plan for your day around your restaurant meal.

Just because I said a cheat/splurge meal, doesn’t mean we are going to order everything fried and covered in cheese! We still want to make smart choices by keeping these rules in mind:

21 Day Fix Restaurant Tips

Although I am helping you plan to have a splurge, you still need to keep your container requirements in mind as you plan. Here are some quick ideas:

Red Container (Lean. Grilled or Baked):

  • Chicken
  • Pork
  • Steak
  • Fish
  • Tofu
  • Tempeh

Green Container (You get a lot of these with the plan so use more than one):

  • Side Salad Appetizer (dressing on the side – it’s an orange)
  • Steamed Veggies (no sauce)

Yellow Container (This is where you could factor in your splurge for your favorite pre-dinner bread):

  • Potato, mashed or 1/2 a medium
  • Sweet Potato
  • Pasta, 1/2 cup (restaurant servings ARE way more)
  • Bread, 1 slice
  • Quinoa
  • Tortillas, flour (6″)
  • Tortillas, corn (two 6″)
  • Corn
  • Beans

Blue Container (This is where you meals can become exciting)

  • Cheese (Mozzarella, Provolone, Cheddar, Jack)
  • Avocado/Guacamole
  • Goat Cheese
  • Feta Cheese
  • Nuts
  • Hummus

This nutrition plan is really flexible and you can easily stay 100% on point if you don’t want to splurge. Just be sure to stick to the do’s and don’t’s and remember to count those teaspoons for the oil or butter that the chefs may be using (you don’t have any control over it when dining out, so just make the best choices you can and go with it.)

I’m all for saving my yellow containers so I can use them for dinner. As a matter of fact I did that last weekend. Mike and I went out for a date night and I knew we were going to Longhorn Steakhouse. Well, I’m a complete and total sucker for their Honey Wheat bread, so I saved a yellow container especially for it! I also knew I planned on having some of their House-made Kettle Chips, so I wasn’t disappointed in myself when we ordered them and I ate them. We don’t go there often so I’m not tempted by them often, therefore I allowed myself to give in to the craving and satisfy my want for them.

Once you make your food choice stick with it! After looking on-line at the menu and forming your plan, stick with it. Many times when we go out with other people who have not taken the steps to improve their health, they’ll try to pressure you into having your favorite high calorie meal, having unneeded appetizers or dessert and another round of drinks. This has more to do with them than you…remember your goals and that a good time doesn’t depend on how many calories or how much alcohol you consume.

Speaking of drinks: When dining out always opt for water as your main drink. You can ask your waiter to add lemon or lime to it, to give it some flavor. Sparkling water is also an approved option and you could add lemon or lime to it as well. Coffee is also on the approved list so you won’t have to sit there sipping water while your friend have dessert. Just make sure to skip the cream, sugar and any weird syrup flavoring options. Not alcohol shots in it either!

As stated in the Eating Plan book, you are entitled to swap out one yellow container for 4 ounces of wine. Beer is not on the list but I’m not gonna lie, I’ve swap a yellow for one in the past and survived to blog about it. If you don’t think you can stop at just 4 ounces of wine, my advice would be to skip it completely. I know it can be hard while out with friends, but they should support you in your goals and those goals are more important than making them happy.

Become familiar with page 70-71 in your Eating Plan book. These two pages cover the topic of eating at restaurants as well as eating at mom’s. Pay special attention to the purple boxes on page 70, and the example box on the top of page 71. They tell you how to measure and count certain items from the list using a green container OR by following the portion size listed.

Example:
Meat lasagna – Use your green container to determine the size of your piece, then check off 2 yellows and a red on your Tally sheet.
Cheese Pizza – You’re allowed 1/4 of a 12″ pizza (mind you most pizzeria pizzas are NOT 12″) and it counts as 2 yellow and a blue on your Tally sheet.

Do NOT make this meal the equivalent of calories to a full day of meals. This is why some people don’t to use a cheat/splurge meal.  It can be a slippery slope. Many people end up making their cheat meals fried, cheesy and greasy, which means TONS of unnecessary calories. We want to limit that as much as possible. We are allowing a little room for breathing without going off the deep end. Many times you just need a taste to be satisfied.

You’ll also find that the longer you eat clean, the less you’ll want to have that cheat meal, because you’ll feel a difference in your body and mood when you eat processed foods. Most times you’ll decide it’s just not even worth it.

So enjoy a splurge meal from time to time, but don’t sabotage yourself or let other people influence you in a negative way. This is your journey and you set goals for yourself!

Have good restaurant tip for eating out while doing the 21 Day Fix?! I’d love to hear about it in the comment below!

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January 9, 2015 · 9:00 AM

Quick Office Workout For Your Abs

Quick Office Workout for your abs (1)

The New Year is here, your holiday vacation is over and you are feeling motivated to stay on track with your fitness, right?!

Why not utilize some downtime at work to get a little extra movement in?

We all know we can park a little further from the entrance, take the stairs instead of the elevator and skip the fattening latte from the drive-thru on our way into work… but did you know you could work your abs with the help of your office chair?

If you’re sitting at work, have some privacy (because your coworkers may look at you like you’re crazy if they see you doing this – or then again, you may inspire them) and 5 minutes until your next meeting, or you’re waiting for a phone call, why not use that opportunity to get in a quick office workout for your abs?

Today I am sharing a workout by Autumn Calabrese (creator of the 21 Day Fix), which will show you 5 CORE MOVES you can do at your desk using only your OFFICE CHAIR!

 

 

 

 

I bet you’ll never look at your office chair the same way again, right? Even if you can’t do all of these moves at your desk, why not incorporate a few of them throughout your day to help you stay on track and reach your goals a little faster? Plus if you work from home like I do? You have no excuse to not do these moves!

If you’d like more information about Autumn’s at-home workout, The 21 Day Fix, check out this post I did last spring when I first tried it or comment below!

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January 5, 2015 · 1:13 PM

Healthy Comfort Food: Turkey Chili

Healthy Comfort Food Turkey Chili 21DF
Just about everyone who knows me, knows I love healthy comfort food and the recipe for Turkey Chili from the Body Beast nutrition guide. I’ve shared it before in my meal prep post and I post photos of it quite often on Instagram. I’ve even been having my 21 Day Fix participants begin using it with their meal prepping. It’s such a simple, versatile and yummy recipe that I think it would be wrong not to share it.

For those of you are not familiar with it, here is the recipe:

Ingredients

  • 1 pound lean ground turkey meat
  • 1 teaspoon olive oil
  • 1 med white onion, chopped
  • 1 medium bell pepper, chopped
  • 3 cloves garlic
  • 1 1/2 tsp ground cumin
  • 1 Tbsp chili powder
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper
  • 1 15 oz can black beans, rinsed and drained
  • 1 15 oz can fire roasted diced tomatoes or diced tomatoes with chilis
  • 1 8oz can tomato sauce, no salt added
  • 2 TBL chopped fresh parsley (optional)
Directions:
 

1) Heat oil in large saucepan over med/high heat. Add turkey, onion, bell pepper and garlic.
2) Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink.
3) Add cumin, chili powder, salt, and cayenne pepper; stir and cook another minute.
4) Stir in beans and tomatoes; bring to a boil
5) Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 minutes or until thickened.
6) Serve warm sprinkled with parsley.

As you can see, it’s really simple to make and uses lots of great, clean ingredients. The beauty of it, is that it’s simple to tweak in order fit into the 21 Day Fix program.

If you have issues fitting in all of your green containers, add spinach, zucchini, extra peppers, kale, eggplant or any other veggie you have on hand to this dish and bump up your veggie intake. You could even serve it over some cauliflower rice or top it with some shredded romaine lettuce.

Are those yellow containers your issue? (Not using enough of them, that is. I know many people feel there are not ENOUGH yellow containers in general, I can’t help with that, sorry. You’ll have to take that up with Autumn.) add extra beans, some corn or peas. You could also serve this over some rice or quinoa – another option is to cash in a “treat” and have a few tortilla chips on the side for dipping.

Unsure of how to use your blue containers? Top your chili with some shredded sharp cheddar cheese or some avocado. Better yet, use both by using half a container or each.

Falling short on red containers? Top this with some plain greek yogurt instead of sour cream for a creamy component that will make your taste buds happy.

Purple containers also fit into this dish! Top your chili with some fresh salsa for an added kick, as well as a color pop. (We eat with our eye, too!)

As you can see this is a very useful recipe to have while doing the 21 Day Fix. You can easily make this into your meal planning and use up just about any container you may be lacking.

Do you have a versatile recipe that would work well with the 21 Day Fix? If so, I would love to learn more about it.

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January 2, 2015 · 9:00 AM

Total Body Fat Burning Workout with Resistance Bands

Total Body Fat Burning workout with resistance bands
Today we are doing total body resistance exercises using a band! If you’ve ever purchased a Beachbody program, you probably have one of these laying around. If you don’t have a set, you can purchase them at Target, Walmart, your local sporting goods store. You can also pick up a door attachment for them at the same retailers.

In this video you will get 7 moves for a total body fat burning workout with resistance bands – you are going to love them, especially because you do 3 sets of them all in about 20 minutes!

 

 

7 Moves for Total Body Fat Burning:

  • Row + Squat
  • Chest Fly + Transverse Twist
  • Lat Pull + Back Lunge
  • Chest Press
  • Single Arm Row + Single Leg Squat
  • Incline Press + Curtsy
  • Sumo Squat + Switch Grip

The intensity of your workout will also depend on which color band your choose, so this workout can definitely grow with you!

I hope you are enjoying these weekly mini-workout videos. They are a great way to change things up and to ensure that you get a workout in despite a hectic schedule. Workouts like this one are also perfect to do while on vacation. The bands can easily fit into your luggage without taking up a lot of room.

Don’t worry if you can’t complete 3 rounds of this yet, you’ll work your way up to it. You could even break these up and do 1.5 rounds in the morning and 1.5 in evening until you are able to complete all 3 at one time.

Fitness is simply about moving more, challenging your body and doing more than you did yesterday.

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December 28, 2014 · 12:50 PM

Workout Fashion: Fabletics

*This is NOT a sponsored post. I did not receive anything at all to write this. I simply saw a commercial and became intrigued.*

Last night Mike and I were watching TV and a commercial came on that caught my attention. It was for fitness clothing called Fabletics which was developed by Kate Hudson.

My phone was about to die and I was too tired to get up and get my laptop, so this morning I hopped on-line to check it out (because I’m a sucker for fitness clothing and a good deal).  When I got to the site, I saw that it is a part of JustFab, which is a shoe/accessory monthly membership program, which I was a part of in the past.

I began browsing around the site and I really liked the outfits they had:

 
These are cute right?!

According to the site, your first outfit is only $25 when you become a VIP member and then you are charged $49.95 a month. However, you can choose to skip a month and not get charged as long as you do it by the 5th of each month, which is how JustFab worked too. As long as you set phone reminders to skip a month there is really no risk in joining, which I really like. (Thank you smartphone for keeping me organized in life!) They also offer free shipping on all orders over $49.95.

Here is a video from the site explaining how it works:

 

 

This appears to run in the same fashion as JustFab, so I began to do some searching on-line for honest, non-sponsored reviews. What I found was that the legging quality is very good and comparable to some of the high-end brands. The shirts had some mixed reviews, but they were mainly good with a lot of mention of soft fabric. The one complaint I found over and over again was that the sizes run small and that exchanging can be difficult, only because they sell out of sizes in certain styles quickly. (I remember having an issue with sizes disappearing quickly when I was a JustFab member too).

I gotta say I am very curious to see the quality of their items, but I haven’t signed up just yet. I’m always very budget conscious when I shop for workout gear, so I’m kinda drawn to the $25 for the first outfit deal.

Are you a member or have you tried Fabletics before? If so, I would love to know your thoughts on it before I take the plunge and join.

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December 19, 2014 · 12:05 PM

Pamper Yourself This Holiday Season

pamper yourself this holiday season
Ever since I wrote the post on stocking stuffer ideas for the fitness lover in your life, I’ve been dreaming of pampering myself with some foot lotion and shea butter infused socks.

Let’s face it, the holidays are a stressful time of year and stress wreaks havoc on the skin. So here are a few quick and simple ways to pamper yourself this holiday season, using some items you probably all ready have on hand.

Cucumber Mask
This mask purifies and cleanses the skin, leaving your face feeling cool and smooth.
• 1/2 cup plain yogurt
• Cut a cucumber into thick slices, place in a blender. Set aside 2 thin slices for the eyes.
• Throw 3 mint or parsley leaves into the blender. Puree to a paste.
• Mix the cucumber puree with the yogurt in the bowl.
• Cover your face with the cucumber mask. Place thin slices of cucumber on the eyes and let sit on the skin for 15 minutes.
• Rinse clean with warm water.

*Perfect while soaking in the milk bath that is featured below

Avocado Mask
To soothe or heal skin irritated from sun or wind exposure, try this avocado mask.
• Mash one whole avocado.
• Add 1 tsp. flaxseed oil and 1 tsp. honey.
• Mix together until smooth and creamy.
• Apply to face and let sit for 15 to 20 minutes.
• Rinse clean with warm water.

Oatmeal/Egg White Mask
This mask exfoliates and removes dead skin and blemishes, leaving your skin feeling soft and smooth.
• Mix 3 to 4 egg whites and 1/3 cup oatmeal together.
• Apply and rub mixture onto skin.
•Allow for mixture to sit for 5 minutes and let egg whites dry.
• Rinse clean with warm water.

Lemon Sugar Foot/Body Scrub
This scrub exfoliates and removes dead skin from you feet and body, leaving you feeling soft and rejuvenated.
• You’ll need: 2 cups granulated white sugar, 1/3 to 1/4 cup of coconut oil, 3-4 drops of lemon essential oil
• Slowly add oil to sugar (you want it soft, not oily), then add essential oil.
• Apply and rub mixture onto skin.
• Rinse clean with warm water.
• Store remaining scrub in a jar.

Powdered Milk Bath
This bath will leave your skin feeling soft, soothed and moisturized.
• You’ll need: 1 cup powdered milk (the higher fat the better – coconut is a great smelling option), 1/2 cup baking soda, 1/2 cup corn starch.
• Mix ingredients together. Feel free to add an essential oil if you’d like to (about 5-10 drops).
• Pour 1 cup of the mixture into your hot bath and relax.
• Store remaining mixture in a jar.

So carve out a little time this weekend between baking, shopping, planning and of course working out & meal prepping, to pamper yourself with a little at-home spa day. Your body and your mind will thank you for the TLC!

Have any DIY pampering treatments that you enjoy? Share them in the comments section below!

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December 16, 2014 · 11:40 AM

10 Stocking Stuffers for Fitness Lovers

10 Stocking Stuffers for the Fitness Lover.jpg

Can you believe we are only 9 days away from Christmas?! I feel like we were just carving the Turkey and discussing Black Friday sales. Time needs to slow down just a little so I can catch up.

If you are anything like me, the majority of your shopping is done and you started to wrap, but the one thing you forgot about were the stockings! Dammit!  Well, I put together a list of 10 stocking stuffers for fitness lovers, that just might help you out!

Bonus: Each item is at or under $20 and many can be found locally without shipping! Score!

1. Skullcandy Ink’d 2.0 Mic’d Headphones:

skullcandy ink'd 2.0
These feature multi-sized silicone gel tips to deliver the perfect fit. You can also manage device and tunes with the single-button mic and remote. (Find them at Target or Walmart $20)

2. Stylish Beanies:

beanies.jpg

Perfect for outdoor winter runs as well as trips to the gym or the store. Beanies are stylish, functional and completely affordable. Give the gift of warm this year! (Starting at $6 at Target, Forever 21 and Kohl’s)

Apt. 9 ® lurex leopard ribbed beanie • Apt. 9 • $11.99
Merona® Jeweled Solid Beanie Hat – Black • Merona • $14.99
Merona Women’s Microfleece Beanie Hat • Merona • $6.00
Xhilaration® Reversible Star Beanie Hat – Black/Green • Xhilaration • $12.99
Xhilaration® Beanie Hat – Blue • Xhilaration • $6.98
FOREVER 21+ Multi-Tone Knit Beanie • Forever 21 • $6.23

3. Smart Gloves

Touchscreen gloves

In today’s tech world, your gloves MUST be able to work with the touch screen on your phone. Whether you’re running outside and activating your favorite run tracking app, or driving to the gym, these are a must-have for the social-media-driven fitness folks in your life. (Starting at $5 at retailers like Five Below, Target, TJ Maxx & Marshall’s)

4. Degree’s by 180’s Headphones:

Ear Warmer Headphone

Not a fan of beanies but want to keep your ears warm during your outdoor winter workout? Keep your ears warm and your tunes jamming with these ear warmer headphones! They are listed in the men’s section but I don’t see why us ladies can’t use them too! (Find them at Target.com and Kohls $19.99 or click here to purchase them via Target.com)

BONUS: Use the code JOY30 for 30% off these!

5. Quest Bars:

Quest Bars.jpg

Give the gift of the #CleanCheat this holiday season with some Quest Bars. They comes in a large variety of flavors and are heavenly when popped into the microwave for a few seconds to soften up. They are also gluten-free, have no added sugar and come in around 160 calories + 20 grams of protein per bar (depending on the flavor) My personal favorites are Cookies & Cream and Chocolate Chip Cookie Dough. There is also a brand new Smore’s flavor, but it’s not in stores yet. (Find these at your local GNC or Vitamin Shop around $3 per bar)

6. Gymboss Interval Timer:

Gymboss timer

The Gymboss Interval Timer and Stopwatch is a small, easy-to-use, dual interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program and helps keep your workout on track. You can program your work/rest times and not worry about starting and stopping a stopwatch. This little gizmo does it all for you. (Find it on Amazon $19.99)

7. Sparkly Soul Headband

sparkly soul

“I don’t sweat, I sparkle.” Kick your sparkle game up a notch with these non-slip, no-headache headbands that REALLY work. They come tons of different colors with two widths to choose from. Perfect for kids too (think cheerleaders, track stars and tumblers). (Find these on SparklySoul.com or Amazon. Starting at $15.00)

8. iTunes Gift Cards

itunes.png

Do I really need to explain why this is a great gift? From music to apps, I don’t know anyone who wouldn’t love to find one of these in their stocking on Christmas morning! (Find at grocery stores, Apple, Target, Walmart, Walgreens, CVS…etc. Starting at $10)

9. Burt’s Bees Lip Balm:

Burts Bees Lip Balm

Winter leaves our lips chapped and raw, especially if you workout outdoors. Give the gift of relief. Beeswax conditions skin, while antioxidant Vitamin E moisturizes. A final hint of Peppermint Oil provides that one-of-a-kind refreshing tingle. The result? Smooth, supple lips everyone will be buzzing about. (Find it many local retailers like Target, Walmart, Walgreens & CVS for around $3-$4)

10. Pampered Feet:

Pampered Feet.jpg

If you have a runner in your life, their feet take a beating! Give them a treat with a pair of Shea Infused Slipper Socks ($8.50) and some True Blue Foot Cream ($15.00) from Bath & Body Works.

I hope this list sparks some ideas for you as you wrap up your holiday shopping. If I missed a favorite of yours, please share it with me below!

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November 30, 2014 · 6:44 PM

Tips For Clean Eating During the Holidays

detail of a rustic, traditonal table setting on wooden background
The holidays are a time of year that are filled with family, dinners, parties, cocktails, cookies, shopping and of course the stress of trying to get it all done. Don’t let the holidays derail you from your fitness goals. It takes a little effort, but you can avoid the weight gain that is oh so commonly associated with this time of year. Check out my tips for clean eating during the holidays and start your new year off ahead of everyone else.

1. Eat Breakfast: Eating a healthy breakfast everyday sets the tone for your day. If you try to skip it and opt for a trip to the local coffee shop for a sugary mega-super-ginormous latte, you’re setting yourself up for overeating later in the day. Having breakfast and eating small, clean meals through out the day is also going to be your key to success on the days you have parties or events to attend. You’ll keep your energy high and your blood sugar stable, which will result in less cravings for caffeine, sugar and fatty foods.

Bonus Tip: If you skip breakfast because you are always short on time in the morning, consider making these Healthy Egg Muffins or adding a nutrient dense smoothie to your morning routine.

2. Be Prepared: On days when you’ll be running around shopping, make sure that you carry healthy snack options with you so you can avoid becoming hangry. A piece of fruit, some homemade trail mix, a nutrition bar or some raw nuts are all great, portable options to keep on hand. Long lines and crowds can be energy draining, so it’s important to have healthy energy boosts on hand. The last thing you want is to be tempted by the candy options while on line to check out.

Bonus Tip: Slow cookers can be a life saver during this time of year. You can find lots of Clean Eating Slow Cooker Recipes on my Pinterest board.

3. Manage Portion Sizes: When attending cocktail parties or buffets, opt for the smallest plate option available. Doing so will keep your portion sizes in check and it will reduce your chances of  over stuffing yourself. Having a smaller plate will also force you to get up to refill it. This will give you time to truly think if you want more and if you do, you’ll at least get a little bit of activity in the process.

Bonus Tip: Carry sugar-free mints or gum with you to holiday parties. The minty flavor will keep you from picking on foods.

4. Indulge Wisely: Don’t overdue it on foods you can have anytime of year. Save the splurges for foods that you only have access to during the holiday season, like grandma’s pecan pie or the first batch of cookies for the season that your children helped to make. By doing so, you won’t feel cheated or like you can’t enjoy the foods that may be linked to childhood memories. When you head into the holidays knowing that these special foods are okay, you’ll reduce the risk of feeling like a failure which can result in binge eating. Strive for balance, not perfection!

Bonus Tip: Make a list of the foods that you only have around the holidays and make sure you balance them out with healthier options. Remember, just because you give yourself permission to have these special foods doesn’t meant it’s okay in gorge yourself on them. 

5. Make It Yourself: If you’re invited to a dinner party, don’t be afraid to call the host or hostess and ask if you could bring a dish. Many times this is very appreciated and it will give you an opportunity to ensure there is a healthy option at the gathering.

Bonus Tip: On days you know you have a special event revolving around food, make sure you get some exercise in. From a 30 minute walk to a short yoga season to help you stay calm and collected. Exercise can help you make wiser food choices.

The holidays don’t have to undo all of the hard work you’ve put into health this year. Just look ahead at your week and make a plan! You may even inspire someone else in the process.

For some more holiday tips, be sure to check out this past post: Here Comes the Holidays

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November 4, 2014 · 9:46 AM

Goal Crushing Holidays – Don’t Fall Into The Trap

goal crushing holidays

Halloween is the kick off to the holiday season. It is the start the of the goal crushing holidays and the “treat” temptations that will become a everyday struggle from now until New Years Day.

Right now, many of us have homes full of “fun sized” candy and I’m sure we’ve all dipped into it. Those fun size treats then get us feeling down about ourselves and instead of saying “I can turn this around” we end up making more poor choices, this time with our meals or we’ll skip our workouts because we’re having a sugar crash and lack the energy to due them. Where exactly is the fun in this?

Next we begin to use Thanksgiving as an excuse and say “We’ll, I’m not going to re-start now, I’ll be eating and over indulging on Thanksgiving, so the Monday after will be my start date.” Thanksgiving dinner turns into leftovers the next day, followed by hours of shopping and more poor food choices because you’re on the go. (Do you really know how many calories are in the sugary, blended frappe topped with whip?! It’s scary!) By the time Monday rolls around you’re too tired to workout, so you decide “I’ll just start on January 1st.”

The problem with this is that we let “being busy” stand in the way of our goals. (You do have your goal written down where you can see it, right?! If not, you should read yesterday’s post.) From holiday parties, to cookie swaps, to drinks with friends, and crazy nights of shopping & wrapping, we allow each and every one of these events to become more important than our goals…and that shouldn’t be the case.

Every time you allow everything else to be more important than your goals, or you allow a slip up to get the better of you, it gets easier and easier to slip back into old habits. The same old habits that took you months to change can come back in a weekend if you allow them to. (Crazy right?!) Before you know it, all of the progress you’ve made is gone and it’s even tougher to start over.

This holiday season, I don’t want to see that happen to myself or any of you! Don’t be the average and allow those 7-10 holiday pounds to creep onto you. I know the holidays are hectic, but I also know that we can all carve out 30 minutes a day to get our workout done and we can all make smart food choices 80% of the time (I know you all have time to check Facebook and scroll Instagram so decide what’s more important). These small decisions can be a goal saver during the holidays and they still allow you to have your favorite food and treats during the season…just in moderation.

What I am asking of you right now is for complete and total honesty…not with me, but with YOURSELF. Where do you want to be come January 1st? Restarting and losing the weight you had already lost again, or feeling a sense of confidence and pride because this is the first year you didn’t let the holidays bully you into hating the way you look and feel?

I know this is not an easy time of year and I’m not asking you to do this on your own. As a Health & Fitness Accountability Coach, I can help you find a program that will fit your lifestyle & goals and I can also provide you with a private group of like-minded people to help you stay accountable, share you struggles and celebrate your achievements, as we conquer the holidays together!

My next group will be starting on November 17th and I would love to have you join me. For more information, please comment or message me on Facebook.

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