Why Move your Workout Outdoors

With Spring well on its way have you considered taking your workout to outside? We all know that you should be getting in your daily dose of fitness to enhance your mood, confidence, appearance, energy level and etc. Have you thought about the benefits of taking your workout outdoors? Fresh green grass, birds chirping and flying around, squirrels running by, beautiful blooming flowers, OH and the Fresh Air. Plants create Oxygen and we need oxygen and plenty of it when we are panting and channeling our inner track star. The Sun is another refreshing benefit to being outside. So many people actually suffer from Depression due to lack of sunlight in our lives. The sun can brighten your day and your mood. Vitamin D given to us from the sun light is a natural source of vitamins. Did you know that Vitamin D actually has been linked with optimizing hormones that assists in weight management? Also, sun light promotes faster healing and less pain. A study, I can’t remember where, said that 20 minutes of outdoor exercise was equalivent to a cup of coffee. On top of having Fresh Oxygen, New Sounds and Smells, you also experience New Sights. While being outside you will see all the beautiful landscapes, blooming trees, other people working to better their lives. That alone should be enough to drive you to keep going but if not then think of how greenery makes you feel, the warmth of the sun, I love getting in a workout outdoors. Being outside feeling the wind blow, either helping me up the hill or making me push myself just a little harder, what a great feeling either way. Fellow Health Enthusiast walking by with a smile on their face, I get to be deep in thought with myself and focus on things I normally wouldn’t have the time to do. So the next time you don’t want to do a workout, look outside, is the sun shining, if so then grab your shoes and head out that door. Walk, Run, Jog, Go

Get your Family involved, go for a Bike ride or heck just grab your labtop or phone and go do Beachbody on Demand, with a Club Membership you choose a program and get to work living a happy healthier life.

21 Day Fix Extreme Details

21 Day Fix Extreme Details

21 Day Fix is such a great program that many clients prefer to start their journey here.  You get your workout DVD’s, Nutrition Guides, Containers, Bonus DVD, Support Group and Beachbody Website Access, (depending on which deal you decide on).  With the program you get a mix of workouts for Cardio, Strength Training, Abs, Plus learning how and what you should be consuming, no counting calories or measuring foods, and still much more.  People have had such great results with the 21 Day Fix that Beachbody teamed up with Autumn Calabrese, the Celebrity trainer for this program, again for the 21 Day Fix Extreme.  The Extreme Version is a little more intense than the 21 Day Fix.  In this aspect I would recommend that you start with the first version and then up your challenge to the 21 Day Fix Extreme.  Anyone can start with the 21 Day Fix, there are such paths to take that can vary to your fitness levels.  If you are a beginner there is a modifier and Autumn goes over what to do if you feel you need more to eat.  For those looking for a challenge this also is a great workout to change things up and still push your limits.  Below I will be posting the links to the programs just so you can find them a little easier for purchase to start or continue your journey with Beachbody.

21 day result

21 Day Fix Extreme Base Pack without Containers

21 Day Fix Extreme Base Kit with Containers-USA

21 Day Fix Extreme Challenge Pack for Customer-USA

21 Day Fix and 21 Day Fix Extreme Combo-USA

21 Day Fix Extreme Ultimate Kit

21 Day Fix Kickstart Challenge Pack

21 Day Fix Extreme Combo Pack

Check Out Beachbody Website and have me as your FREE Coach

 




http://c.brightcove.com/services/viewer/federated_f9?isVid=1


EXTREME FITNESS. SIMPLE EATING. SERIOUS RESULTS.

Popular liquid bases to use in your Smoothies

When making smoothies the liquid is one thing that is often overlooked, however  the liquid used for the base of your smoothie is as important as any other part.  Depending on the Liquid used will change the consistency and the nutrients of the Smoothie.  Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? Wonder what Liquids you should be using for the base of your Smoothie, well here are the most popular choices.
Water
Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and it’s simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

 

water heart

Coconut Water
If you are looking for an all-natural sports drink, then this is your pick says the sports world! Coconut water is filled with electrolytes and more potassium than 4 bananas, which are two nutrients your body craves when expending lots of energy (workouts). Low in calories, naturally fat, and cholesterol free, meaning that this is the liquid-base you want when working out. Coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  Use it anytime to jumpstart your action-packed day.

 

Coconut Milk
Coconut Milk is derived from the flesh of the coconut, which produces a sweet and quenching liquid, but it is not the liquid inside the coconut that is Coconut Water. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. One cup of coconut milk can provide about 552 calories, which means that coconut milk is high in calories and also fat, so it should be consumed in small amounts.   Coconut milk may help to relax the nerves and the muscles, control blood sugar level, lower blood pressure and reduce joint inflammation.   Although Coconuts have healthy fats, limit your intake of foods that contain coconut oil if you suffer from high cholesterol or are at risk of cardiovascular disease.  Another words use sparingly or you could see weight gain and possible high cholesterol.

 

Coconut Milk: Benefits, Side Effects, Nutrition and Facts
Almond Milk
Almond milk has been used as substitutes from dairy milk for years.  Almond milk made from almonds, is low in fat, but high in energy, proteins, lipids and fiber.  Almond Milk is good for your kidney health, heart, muscles, skin, and the immune system.  If possible, find an unsweetened kind of almond milk to avoided added sugar.
Fresh-Squeezed Juice

When Juicing you are getting the fiber in the purest form of nutrients straight from the vegetable and fruit.  Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer a variety of vitamins and taste good, too. One things to remember is their high sugar content. When using fresh squeezed fruit, be sure to use plenty of raw leafy greens and low glycemic (sugar) fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice base for example:  1 cup fresh squeezed orange juice (helps lower cholesterol and boosts heart health) and 1 cup water.

 

juicing
Rice Milk

The least likely of all the milk products to trigger allergies, it’s a good option for those who can’t drink soy, nut, or cow’s milk.  Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk.  We can always make up for the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

Green Tea
Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. Green tea’s processing avoids the fermentation process which allows it to stay all natural antioxidants and poly phenols.  Poly Phenols are an antioxidant, known to rejuvenate skin cells, helps the lining of your blood vessels, lowers bad cholesterol,  is known for slowing alzheimers and parkinsons, helps with aging and those nice wrinkles we all get, and more. Amazing Right! Another thing to point out is that there is caffeine in green tea, so if you are sensitive to caffeine then one cup should be your limit.  Many use Green Tea as a means to transition away from Coffee in the mornings.

 

Green teax

 

 

 

Ways to Tackle the Stress in your Life

STRESS, stress is part of life and we all have it, wanted or not…. Some feed from stress and can operate at a higher level when in stress situations. And the rest of us just want to eat stress away, which does nothing but cause us more stress later. What life all boils down to is how you handle stress/life. You can train your body/mind to deal with stress in a practical manner, but it is not going to be easy but rather a test of how committed you are to living an easier going life.
First you need to train your mind and body how to relax and take stress a little at a time. I know you have heard “Don’t Sweat The Small Stuff” I actually have the book, but reading it and applying it in your life is two different things. Stress is a part of life so we might as well figure out our way to dealing or handling it. What works for me may not work for you, but here are a few tips I would give you.
Surround yourself with family and friends, people who truly know you, you secrets and deep fears. Surround yourself with positive people, caring, loving people, this atmosphere is contagious and can settle your stress down. At the moment a situation can feel so Overwhelming or seem Important, but after a cool down period with a good friend or chat with a family member the whole situation, your thought process will change. Avoid Alcohol though that will only intensify your attitude and can make it all worse once you are at a state of sobriety.
One of my favorite ways to release some stress is to WORKOUT, yep get in a sweaty, hard workout. Fitness is a good way to relieve some stress, exercise helps you to release happy hormones. Go for a walk, jog, play basketball with some friends or like I do put in Shaun T dvd and push play. Insanity, T25 and Insanity Max 30 are my go to workouts when I am stressing, I then feel so much better after and can calmly address the issue that is stressing me.
Emotional Eating is another way people deal with stress, and if I let myself I am one of them. However this is not a healthy way to deal with stress. Once you are done gorging on chocolate or your favorite treat, then you are just mad at yourself b/c of all that crap you just shoved into your body. This way of relieving stress is self-destructive and Does Not Work…. So when you are HANGRY!!! Don’t rush to McDonalds or to the Chocolate Bin go for something healthy and give your body the nutrients it needs to deal with the stress. During stress your immune system can become weakened, so I go for my Shakeology. Why, well it is healthy, benefits my body, mind, immune system, and fitness soul.
Stress is constant, taking care of my family, dinner, diapers, business, family fueds, on and on. Yes I would get stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless

Baking Soda Uses, You will be Surprised

Baking Soda is not only great for cleaning, cooking and for in the refrigerator, but so much more.  Sodium bicarbonate, known as Baking Soda is used as a Medical Treatment, whitening, itching and on and on.  As I was doing some research I came across some info that just shocked me and has me reconsidering that little white powder, maybe it is a Magical Mixture.  Baking Soda is not new to us, the Egyptians used it and it dates back to the 1700’s and maybe further.  I found Baking Soda can be used for all of these occurrences.

*A DIY body scrub. Yep you can use this to clean your body and also clean your pores.  Here is a recipe I found, fill a container with 2/3 coconut oil, 1/3 baking soda, and tea tree oil and scrub over your body in your bathtub or shower. The coconut oil is a natural moisturizer; the tea tree is a refreshing cleaner; and the coarseness of the baking soda will leave your skin smooth and silky.

*Alkalize your body.  The most common dosage is this, 2-3 Tsp per gallon of water.  Yep drink 2 tsp a day and you can  keep disease at bay.  Todays diets produce much more acidity within the body, which compromises immunity and causes a variety of health symptoms. Baking soda is an alkaline compound that reduces acidity in the body.

*One or two teaspoons of baking soda in an eight ounce glass of water twice daily is a common recommendation for people wanting to increase the alkalinity of their body. Of course, dietary changes are helpful too.  (Livestrong)

*Baking Soda  on bug bites to reduce the itching.  Mix baking soda and water into a paste and apply topically to the bite to remove the itch. This works for taking the ouch and itch out of bee/wasp/hornet stings, spider bites, etc.
*Baking soda will help clean and brighten many things.  Washing your towels with hot water, a cup of vinegar, and two tablespoons of baking soda, will not only get rid of residue, but it will increase the absorbance in the towel as well as restore its color.
*When you over indulge in Alcohol, baking soda has been known to be a hangover cure.  1 Tsp in a glass of water before you go to bed is supposed to reduce the chance of having a hangover.

*How about a relaxing foot bath. 1/4 cup of Baking Soda in some Hot Water and your feet will be revitalized and ready to go.

*Showing signs of a Cold or the Flu, well Baking Soda can help.  Take 1/2 Tsp six times a day on the first day of onset of a cold.  The next day you reduce to 5 times daily and so on.

*Of course we know you can use Baking Soda to brush your teeth, for whitening of teeth, and plaque busting.

*Our bodies actually produce Sodium Bicarbonate, in the pancreas.  So if we are not producing enough then we may be on our way to health issues.  Want to Detox try, 1 cup apple cider vinegar,  combined with hot hot bath water, and 1/2 cup baking soda will DETOX your body while having a relaxing bath.  Baking Soda reduces your lactic acid in your system and plain and simple it detox your system.

*Have Acid Reflex with no help from prescriptions.  Well you may want to alter your diet, no high fat, high preservatives, high cholesterol foods.  Try using Baking Soda, relief is known to happen within 60 seconds.  Baking soda readily dissolves in water and is absorbed quickly in the intestines. Known to be helpful for acid reflex, indigestion or an upset stomach.

*Cancer Treatment with baking soda, yes seriously, certain doctors are using it when chemo and other treatments have failed, the baking soda alternative is working.  Take a look at “Rich man poor mans cancer treatment,” a book all about baking soda and cancer.  Dr. Tullio Simoncini’s treatment is primarily used for cancer of the digestive tract, including cancers of the throat, colon, intestines, rectal area, and other cancers in between.  Baking soda has also been used for skin and external cancers.  Curious here is his link.  http://www.curenaturalicancro.com

I have read enough that I will adding Baking Soda into my daily regimen.  I drink my Shakeology daily which help alkalize the body as well, but wow, I am just amazed at all the research being done on Baking Soda.

Well I hope you found this article interesting and useful.  Please follow my blog if you like family, health, and fitness.

Thank you and God Bless…

Need to change things up, Flavor Water Recipes are here

I’ve always liked drinking water, I was never really a strick soda person (maybe tea, orange or apple juice occasionally) but when I became a Beachbody Coach and realized how important water is to your body and to help you flush the toxins.  I decided I was going to research waters benefits and try to help those who would rather a flavorful drink! There are a lot of other ways you can flavor water naturally. You can get really creative with what you do! Here are some ideas I have gotten from a lot of different sites……

  • Add a slice of your favorite citrus to a tall glass of ice water…try lemon, lime, or orange slices. Or combine them…slices of lemon and lime…orange and lime…or Fresh Mint is a great addition.
  • Spice water up (literally!) with this tip: simmer a cinnamon stick in a cup of water, then use the resulting liquid as a concentrate that you mix with cold water and ice. Not only does the flavored water taste great, but cinnamon comes with a ton of health benefits; it can help lower blood sugar and cholesterol.
  • Combine lemon slices with fresh herbs in your water…try lemon with mint, rosemary, thyme, or sliced ginger root.
  • Cucumbers are great in water, too! Slice up a large cucumber and add it to a pitcher of water…it’s really refreshing. You can also try cucumber with some fresh thyme added in. Or cucumber slices with lemon or orange slices.
  • If you want a more intense flavor to your glass of water, squeeze the citrus and/or twist the herbs you are using before you add them to your glass.
  • Besides lemons, oranges, and limes, you can try adding other kinds of fruit to your glass or pitcher of water…a small handful of your favorite berries (or mixed berries) is a nice addition to a glass of ice water. Other fruits you can try alone or in combination are: watermelon, cantaloupe, mango, pineapple, grapefruit, grapes, and kiwi.
  • Add Flavored Ice Cubes, whether you freeze coffee, water and pomegranate arils, or pureed raspberries and pineapple, love the idea of following Stephanie Lynn to make flavored ice cubes for your water. They add a cool, refreshing burst—and also just look pretty!

NOTE: I usually drink my flavored water the same day I make it…I think it tastes best that way. Depending on what you add to your water, it may get cloudy or bitter-tasting if stored in the refrigerator too long.

If you’re wanting to make a pitcher of flavored water, you basically just slice or chop up some fresh fruit, cucumbers, or herbs and place in a pitcher, add cold water and chill several hours. The result is water infused with a light, natural flavor. It’s ready to serve over ice, garnished with a slice of fruit or clipping of an herb of your choice. Here are some other recipes for flavored water you may want to try:

CITRUS CUCUMBER WATER

  • 1 large lemon, sliced
  • 1 large lime, sliced
  • 1 large orange, sliced
  • 1 large cucumber, sliced
  • 1 half-gallon of water

Place all the sliced fruits and the cucumber in a glass pitcher and add water. Refrigerate for two hours to allow flavors to infuse, then serve in glasses over ice.

CUCUMBER–HERBAL WATER

  • 5 cups water
  • 10 thin slices of cucumber
  • 2 lemon slices
  • 2 sprigs of fresh mint
  • 3 sprigs of rosemary

Put water in pitcher and add lemon slices and cucumber slices. Crush mint and rosemary to release flavor, then add to other ingredients. Refrigerate for several hours. Serve over ice in tall glasses. Garnish with a lemon wedge.

CUCUMBER–MELON WATER

  • 1 large cucumber, sliced
  • 1/4 honeydew melon, cubed
  • 1/4 cantaloupe, cubed
  • 1 half-gallon water

Place cucumber and melons in a glass pitcher and add water. Refrigerate for 2 hours, then serve over ice. Garnish with melon balls skewered on a swizzle stick.

HONEYDEW–LIME WATER

  • 2–3 slices of ripe honeydew melon
  • 1 lime, sliced
  • 4 sprigs of mint
  • 1 half-gallon of water

Add melon slices, lime slices and mint sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

HERB AND BERRY–FLAVORED WATER

  • 1 cup fresh blueberries, lightly crushed
  • 2  4–inch sprigs of fresh rosemary. lightly bruised  (to release more flavor)
  • 1 half-gallon of water

Add blueberries and rosemary sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

LEMON–LAVENDER WATER

  • 3 large lemons, sliced
  • 1/4 cup fresh lavender
  • 1 half-gallon of water

Add lemon slices and lavender to pitcher; pour water over both and refrigerate for 2 hours. Serve over ice and garnish with a sprig of lavender.

LEMON–MINT or LEMON-BASIL WATER

  • 4 lemons, sliced
  • 1 1/2 cups firmly packed fresh mint or basil leaves
  • 6–8 cups water
  • 6–8 cups ice cubes
  • Fresh mint or basil sprigs

Place lemon slices in a large pitcher. Rub the mint or basil leaves between the palms of your hands to bruise the leaves slightly. Add to the pitcher with lemon and pour in the water. Cover and chill 1–8 hours.

Strain lemon–water mixture and discard herbs. Divide lemon slices and additional fresh mint or basil sprigs equally among 6–8 glasses. In each glass, add 1 cup of ice cubes, then fill with lemon water.

LEMON, LIME AND ORANGE WATER

  • 1 large lemon, sliced
  • 1 large lime, sliced
  • 1 large orange, sliced
  • 1/4 cup cilantro leaves (optional)
  • 1 half-gallon of water

Add citrus slices (and cilantro leaves, if desired) to a large pitcher; fill with the half-gallon of water and refrigerate 2 hours. Serve in ice-filled glasses. Garnish with your favorite citrus slice (and a sprig of cilantro, if you’re using that). Makes about 8 servings.

FROZEN FRUIT WATER

  • 2 cups frozen apple chunks, grapes, or berries
  • 1 half-gallon of water

Add frozen fruit to a pitcher; pour water over fruit and let sit at least 30 minutes in the refrigerator. Stir to distribute fruit flavor and serve in glasses with some ice cubes. (Note: you can chop up the same kind of fruit, unfrozen, and follow same directions. You’ll need  to use more ice when serving the unfrozen fruit–flavored water).

ORANGE–MINT WATER

  • 3 large oranges, sliced
  • 10 mint leaves
  • 1 half-gallon of water

Put sliced oranges and mint leaves in pitcher and add water; refrigerate for 2 hours to infuse flavors. Pour over ice and garnish with a sprig of mint and orange slice.

WATERMELON–BASIL WATER

  • 2 cups seedless watermelon, cubed
  • 10 basil leaves
  • 1 half-gallon of water

Pour water over melon and basil; refrigerate for 2 hours. Serve over ice, garnished with a sprig of basil.

FRUIT WATER

  • 1 each of the following fruits: apple, lemon, orange, pear
  • 4 large strawberries
  • Handful of raspberries
  • Handful of mint leaves
  • 1 half-gallon of water

Cut large slices or thin wedges of each fruit; place them in a large glass pitcher and add cold water. Refrigerate 2 hours and serve over ice in tall glass.

Stuck in a Plateau during Weight Loss and need Advice on how to Overcome

First and Foremost it is common to go through a Plateau during your Healthy Fitness Journey.  Normally a Plateau will last up to 3 weeks, and all a Plateau is when your body is checking your decisions {Are you sure this is what you want to do, this is the calories and workouts we want}.  Your body is an amazing piece of equipment, and protects itself for survival, we are always adapting and changing as our fitness levels do.  The best advice I can give you is to change things up, change your workouts, change your nutrition, like I stated your body adapts so if you stay with the same workout daily and then stick with the same number of calories, your body will start to modify so it uses the less energy and works more efficiently.  Therefore you are not burning as many calories, your body is only burning what is absolutely necessary.  Then if you try to cut calories to get the results you want, your body will adjust again and go into starvation mode by slowing down your metabolism.  So in other words, Do Not increase your exercise and then decrease your amount of calories, instead you need to adjust your workout and your nutrition.

Most of us know how many calories we need to lose or maybe just maintain weight.  So try Calorie Cycling, which is when you Zig Zag your amount of calories you take in daily.  Your calorie total will stay the same for the week but fluctuate daily.  For example you normally have 1600 calories daily, Day 1 you have those normal calories, then Day 2 you may have 1400 calories, and Day 3 you have 1800 calories {Zig Zag your calorie intake daily}.  Now remember your body will adjust so keep track and switch it up daily and weekly and when you hit a new Plateau then its time to switch it up again.

Another tip is to hold yourself Accountable, do a food journal, keep track of every thing you eat and drink.  After we have been doing a journey for a while we tend to slowly slack and head towards our old bad habits, not even realizing you are doing so.  Try doing Gluten Free for a couple of weeks or Dairy Free, just change it up and play with it to keep your body guessing what is going on.  So important to be accountable though, get a partner, join a group, and keep a food journal and document how you feel during these weeks you are changing things up.

While changing up your nutrition you can also change-up your workout routines.  One day lift weights, then do High Intensity Circuit Training, then throw in yoga or Pilates, and go to lifting again, cardio, change your schedule up so your body is always guessing, not just going through the motions but pushing and struggling through.  You should be constantly challenging yourself to  change yourself and see results.

Another tips is to take some time off, maybe a week or 5 days from your exercise routine and focus only on your nutrition.  Eat Healthy and Clean all week, no cheat meals….

Lastly you need to make sure you are getting good sleep (7-8) hours a night and try to reduce your stress level.  Stress can be from not getting enough sleep or enough calories, then your body is under stress.  Especially if you are trying to put it through a hardcore workout under those conditions.  There are also our daily life stressors, (work, boss, drive, neighbors, family, children, farm, whatever) and yes we all have them, but how do you manage them.  We need to learn to let our worries go to God and just be the best we can be.  Did you know that lack of sleep and your body under stress will cause you to store fat, yes what we are trying to avoid we can be telling our body to hold onto the fat instead of burning it off.

Remember to change things up, muscle confusion, nutrition confusion, if you want to change first you must challenge yourself.  Comment below if you found this helpful….

Thanks guys, and God Bless…

More Info on Shakeology at http://www.myshakeology.com/AmandaT34

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Teaching the Children about the Holiday Spirit and Helping those in Need

This Holiday Season we wanted to change things up around our home.  Our children are loved and blind when it comes to how the world really operates or what other families go through.  Families who may not have a Happy Holiday Season with family unless they receive a little assistance or Hope for Christmas.  With this weighing heavily on our hearts and minds, we decided it was time for our children to learn what the true meaning of Christmas was.  {And yes they do know the true meaning of the Birth of Jesus} I want them to know the spirit of what Jesus stands for and how this affects all involved.

We talked about having the kids give up one of their toys, but what is that going to teach them….  Then we talked about just buying new toys and dropping them off into the donation box, but again what are they learning from that.  I mean both are nice and great ways to help out your community, but not exactly what I wanted my children to experience.

So my husband and I decided we were going to show/teach our children how good their lives are and hoping they will soak in the feeling of how GREAT you feel when you help someone.  With this in mind, I searched and happened to stumble across a number, that for some reason I just had to call.  I spoke with a lovely woman who has started a program for families who experience a house fire.  She and some volunteers store everything they can get their hands on to help families in their time of need.  During the Holidays though she also runs Hope for Christmas, which helps any family that falls through the cracks, meaning the government won’t give them any kind of support but they have fallen on Really hard times.  After speaking with her I knew this is what we needed to do, so we went and found a family we wanted to adopt for Christmas.  This particular family has been going through a really sad time and there are 4 wonderful children around our children’s ages.  After talking it over we decided this was the family we needed to help, it was like God directed me right to this Redemption Program and to this family.  We can only hope that we can provide some kind of healing for them during this holiday season, hopefully a little kindness may help to mend a small part of their souls.  Providing a  little Hope for the Holidays….a few needed smiles and some laughter to a family who needs it.  What this family doesn’t know is that they will providing us with something too, a sense of good will towards man, and a valuable lesson for our family.  I will let you all know how this goes, but I imagine it will be quite emotional, and Amazing.

I am not for sure what I like the most, helping out a family who needs some cheer and hope, my family learning a wonderful lesson or getting to deliver the present to a family who is so grateful to know others do care.  My family will not get to know the actual family we are buying for this Christmas, but we do get the honor of helping to deliver to some of the other families.  I believe the look on their faces when we show up with some Help, will be enough to change my families perspective.  Hopefully allowing them to be more open-minded and grateful for everything in their lives, along with being more kind and genuine toward others.  I believe we have started a Wonderful New Family Tradition……I am so Proud to be a part of this Tiberghien crew…

Life’s Importances

As a teenager, or young adult, the ideas of what was important in life were definitely distorted.  At that age we tend to think life will last forever, and what we do right then and there will not harm or really affect us.  In high school I used to be a normal teenage girl, good grades, active in sports and other school activities, and we drank almost every weekend.  I was self-absorbed, appeared to have high self-esteem but really it was just all an act.   Inside I had no self-esteem, I starved myself just so I could appear to be thin and beautiful.  Not the best way to go about being Healthy.  I ran a minimum of 3 miles a day to burn off all those calories I had eaten that day (baked potato, salad, maybe some pretzels), honestly all my calories from then came from alcohol but as a kid I didn’t count those, you just pee them out…..Naive…..So yes I did lots of damage to my self as a young adult, and this continued on through College.

My eating did get better but I still drank too much and worked out excessively, you know heaven for bid I gain any weight.  To move out of this unhealthy stage you would have to advance to when I got pregnant with my first child.  Yes I was married and we were happy and ready to start a family, so the drinking stopped, and I really began to notice what true health, responsibility and Family meant.  I had taken so many things during my life for granted.  My wonderfully inspiring and heroic Mother, my father who did everything he could do possible for his family, my brother who always was there for me, even my sweet dog who was with me day and night.  Now I had a husband who loved me and I loved him and we were bringing into this world another person….Fear and Excitement ran through me.  I only hoped I could be half the mother I had growing up, but no matter what I was determined to be the best mother and being I could be for  this little guy.

So my Health Journey began, after he was born I tried counting calories but that wasn’t working for me, I tried something new Pilates, but honestly that wasn’t for me either.  I loved to run, but with a little one with me at all times, and my husband working the evening shift, I didn’t have a chance to make it out and run.  So I struggled with being a first time mom, gaining a ton of weight, and for the first time in my life wishing I could go back to the size of the girl I used to think was fat.  3 years past and with me struggling the whole way with motherhood,  weight, trying to find workout that would help me, and developing a possible gluten allergy, I joined a gym to try to get back to feeling like me.

Once again we decided to have another child and I got pregnant with a beautiful baby girl.  At the beginning I was worried I would lose her b/c of some stress I was under and I had quit the gym due to fear of harming her in anyway.  Later with this pregnancy I developed gestational diabetes and had to watch everything I ate and drank, plus went to using the elliptical with DR permission.  I still managed to gain a ton of weight, not ever losing everything from the first pregnancy, but it didn’t matter b/c I had two beautiful children.  Once things got settled down around month 6 (she cried and never slept until then), then I wanted to focus on trying to get healthy.  So I went back to counting calories, and really not getting anywhere.

However God had other plans and when she was a little over a year old, I found out I was expecting again.  This time we would have another little boy, but during this pregnancy I ate pretty well and was able to run almost to the very end.  We were blessed with 3 wonderful, talented, beautiful children, and I would not have changed a thing.  My body changed plenty, my mind and soul changed throughout too, and as hard it was I would do it all again the exact same way just to end up where I am today.

About a year ago I found Beachbody.  I saw these infomercials about Insanity, and well after a couple of times of watching I couldn’t resist.  I started the program and had good results.  I also joined an online accountability group with some friends who were also trying to be healthy happy mothers, and had luck with that as well.  After checking into Beachbody and knowing what results I had with them, and knowing the struggles I had been through to get my body back to some what normal, I decided it was time for me to join them and help out many others who were struggling with life, family, confidence, and happiness.

My point for all of this is that in the beginning I thought I was doing what was important by worrying about my image, and not the journey.   However it is the journey that is the most important of all, each step taken has gotten me to where I am today.  So I am grateful for that Naive young girl who did a lot wrong, and college girl who continued on that path, and for the mother and father who never gave up on me and turned me into the wonderful, loving parent I am today.  I am thrilled to have found my calling as a wife, mother, daughter, sister, and life coach.  Through all challenge comes change.  I challenge you not to be scared of change but embrace it, strive for it.  Be the best you, YOU can be…