Plan for the Week- 30 Days of Thankful, Week 4 of Insanity Max 30

Happy November!  I sure am glad October is over!  Fall is my second favorite season, but we've had a lot going on around our house this year, and especially in September and October.  Unfortunately, they are some of the trials in life that make us stronger but are so painful at the time- losing a close friend unexpectedly (who was way too young to be leaving us!), extended family issues, and our favorite giant beast dog who was finally confirmed to have lymphoma a couple of weeks ago after about two months of tests and us knowing his health was not right. We have since started chemo and had a really rough weekend with his side effects of nausea and not eating. It has been rough these last few months, and sometimes I have a passing wonder about if all this health and fitness stuff really matters.... you know what?  It does matter!  My workouts allows me to be present (you cannot think about anything else other than form and breathing to make it through an Insanity Max 30 workout!!!!)  I have had some emotionally rough days- yes, therapists struggle as well.  We don't always follow our own methods!  I feel that the workouts, and generally good nutrition help me to be there for those who need me, especially my husband and kids.  So, on the days where life feels so heavy, I turn to health and fitness to keep me sane and strong.

Insanity Max 30- Week 3:  I will have it completed on Tuesday and move into week 4.  As I stated before, I love this workout because I have to be present, so it gives me 30 minutes of relief from life!  (Except for when my girls are down there and I get interrupted, but they know they can't interrupt until I've maxed out, which has been between 8 and 10 minutes this past week.)  I have found myself becoming mentally stronger, talking to myself differently, and viewing the workouts in a new way than last week.  It's really true that if you change yourself talk and push yourself 1 second longer when you want to stop- you will see changes in your body, your effort, and your confidence.  I highly recommend this as a program to keep the holiday pounds off!  It is a difficult program, but there is a modifier track to follow for anyone who isn't quite ready for the full on version.  (Here's a secret....once in awhile, when I am dying, I follow the modifier for a few seconds to keep from stopping all together. )

Click here to join "30 Days of Thankful!"

I am really excited for a new challenge group I am leading, and will definitely participate in- "30 Days of Thankful"!  It's a 30 day fitness challenge group, but with an emphasis on daily gratitude.  I think it will be a great way to reframe what life has given us this year.


My meal plan is a bit different this time, as I color coded it based on the portion containers that go with the meal plan. One of my goals this week are to track my containers concretely (no more mental tracking!)  When I did my meal plan this way, I realized I was missing...surprise- green containers.  I always struggle with veggies so I added more in, plus a scoop of power greens in my Shakeology each day.  We will see what benefits I notice this week by upping my veggies!

Goals for me this week:
-Tracking containers in the app
- More veggies/ green containers
- Continue pushing myself with IM30
- More time of being present, less time worrying about my to-do list

WeeklyPlan and Halloween Survival Guide

The plan for this week is to survive Halloween!  Sounds simple enough, but with all that chocolate, what's a girl to do? I can avoid most of the candy, but my downfalls are Almond Joys and Kit Kats.  Tip #1?  Don't buy the candy you can't resist.  It's one thing to have your child get a couple while trick or treating, but it's another to willingly test yourself by having it in the house- don't set yourself up for that!  If you are giving out candy, choose something that isn't going to call your name every time you see it! Check out my Halloween Survival Guide (below) for some other tips on how to stay in control this week!

Here is my weekly meal plan, with scheduled workouts.  insanity Max has been kicking my booty!  I hate it while I am in the midst of the workout, but I look forward to it, and on my rest days, I miss the workouts. It takes so much focus and positive self talk to get through the Insanity Max workouts, that it is great distraction from life!  Some workouts (mainly elliptical, walking...things that are automatic), allow you to have time to think, which can be good.  In my case, I am thankful for the 30 minutes of having to be mindful of pushing my body to the limits and not being able to stress about anything else!

I have been trying at least 1 new clean recipe per week, so check out the Clean Eating section for some yummy clean recipes! This week's recipe was Cauliflower "Fried Rice" and it was tasty for not having any carbs in it!  I will be having it again this week!

Cauliflower "Fried Rice"

I've  had a goal to try at least one new clean eating recipe each week.  I came across a video for cauliflower fried rice, and decided to try it. I wasn't able to find the video, so I just did a search and got an idea of the basics of making cauliflower fried rice and then adapted them into this recipe.  It is tasty, and after telling my husband, he said he could maybe tell a difference, but didn't say anything until I asked.  I personally thought this was a great alternative to fried rice. If you are craving Chinese food, but don't want to splurge or haven't planned it in as a treat, this is a great option! Plus, you get a lot of veggies in and don't even know it!  I used chives from my garden and it was so tasty and fund to use something that grew in my yard!  (I don't have a "real" garden- just a few herbs planted outside. I am hoping to have a real garden next year.)

1/4 cup sesame oil, divided
2-3 chicken breasts, cubed
2 cups frozen peas
1 cup baby carrots, chopped
1/4 cabbage, shredded
15 sticks of chive (or 6 green onions)
2 cloves garlic, minced (I used 1 tbsp garlic paste)
1 Tbsp ginger paste
1 head of cauliflower
6 tablespoons soy sauce
2 eggs, beaten


1) Heat 2 tbsp sesame oil in a pan, add chicken and cook through.  Meanwhile, shred cauliflower in a food processor- end results looks like grains of rice.  (You can shred by hand with a cheese grater, but it will take some work!)

2) Once chicken is done, set aside.  Heat remaining oil and cook ginger, garlic, carrots, peas, cabbage and 12 chives in a pan.  (I use kitchen scissiors to cut chives into pieces.)  Cook until carrots and cabbage are mostly soft.

3) Add cauliflower, 3 tbsp of soy sauce and cook until cauliflower is tender, but firm to the bite.

4) Stir chicken into cauliflower mix, add remaining 3 tbsp of soy sauce and stir.  Make a well for the eggs, add to the pan and scramble.  Once eggs are scrambled, break up large pieces and stir well into the cauliflower chicken mix.  Serve with some fresh chive and soy sauce, if desired.

Insanity Max 30: Week 1 Review, and Weekly Plan

I have completed the first week of Insanity Max 30 (with the exception of Pulse, which I am doing on Tuesday...tomorrow is rest day.)  The program consists of two options- basic, or Ab Burner (which adds a 10 minute ab workout on 3 days a week) and schedules in Pulse, rather than two rest days.  This program is serious business.  I have sweat more this week than I did running a marathon!  The objective is to go as long as you can before you "max out"/ need a break.  I was not impressed with my initial times, but it gives a lot of room for improvement!  It is intense cardio, and does strength training with your own body weight.  I kind of dread it when I go to the basement to get started, but 30 minutes goes by so quickly and I already notice results only 5 days in.  I can't wait to see what the result is at the end!  The meal plan is based on the 21 Day Fix meal plan, with portion containers and super easy color coded options to make it brainless.  I was ready for a challenge, and this program is delivering. It is challenging my body, but more so my mental ability to push through when I think I "need" a break.  I've realized I find a lot of excuses for breaks, but I am going to change that!  I will share weight, measurement, and photo results at the end of month 1.  Verdict so far?  Hard core, but is definitely breaking me out of the rut!




If you happen to be one of my readers on a regular basis, you may be asking about the results of my 3 Day Refresh, which I scheduled for Mon- Wed last week.  Well, that didn't go so well, so the result was about 1 pound lost (better than 1 pound gained though!)  Monday was fine, and then Tuesday I was gone for 14 hours for my adjunct university position (by my own choice of trying to get a lot done in one day.)  I didn't really have anywhere to heat up food and got pretty sick of raw veggies by about 2 pm, so I caved and ended up getting a Chick Fil A sandwhich before my classes started.  As  a "consequence" for myself, I decided to start Insanity Max one day early, because I wasn't doing the Refresh, there were no excuses not to get started... I decided to learn from my poor planning, and move on without dwelling on it.  The takeaway?  Don't do the 3 Day Refresh unless you will be near some sort of kitchen. Even if you are at work, you can do some of the coconut stir fry veggies the night before and reheat, but I don't recommend this if you are going to be traveling.

This week's goals are all about microresolutions.  (I am reading a book about making mini resolutions to reach your goals, rather than taking on a giant goal, such as "I will eat healthier."  Instead, I will make mini goals, such as "I will eat 3 servings of veggies each day.")  My microresolutions this week?  I will drink 4 water bottles each day, and I will prep more veggies ahead of time so that I can get more servings in per day.

It says meal plan for 10/11- I just forgot to update this week's date.  If I have time, I will upload again, but otherwise, this is good enough for now! You get the idea :)

I am looking for someone to join my on my Insanity Max 30 journey, so if you are interested, let's do a challenge together!  I will run the challenge, but I'd love someone to share this crazy workout plan with and it's difficult to find challengers who are up for this one!  All I can say is that you will be in the best shape before the holidays, so you don't have to worry about New Years resolutions this year!

Weekly Meal Plan- 3 Day Refresh and Start Insanity Max 30

This is a busy week!  I will be doing the 3 Day Refresh Mon- Wed.  This is a 3 day program designed to cleanse your system and get you back on track. It isn't a juice cleanse. You eat fruits, veggies, healthy fats, Shakeology, and the Fiber Sweep and Vanilla Fresh shake for protein.  This available as a "kick start" option at the beginning of any Beachbody program. My goal for this round is to get back on track after vacation last weekend, and to get rid of some lingering bloat.  I will be doing yoga or walking for exercise, as the program is less calories that usual and recommends limiting exercise so your body can direct its energy to cleaning your system.

My challenge this week is that I have to teach and do site visits for my position at the University, so I will be gone for 12 hours on Tuesday. I will have to really pack my food, and plan appropriately so I don't end up at a drive through, even for a healthy option.  I am going to cook my veggies tomorrow and then pack them for dinner to heat up at the school in between classes.  As incentive to stick to the Refresh, I've promised myself a Starbucks pumpkin spice latte and breakfast sandwich at some point this week after completing the Refresh (probably on Friday.)  I didn't add treat meals into my meal plan this week, so I have room for two treat meals- my Starbucks treat and another option on the weekend.  (I don't recommend treat meals on the fly, but I have no idea what is in the works for next weekend, so I assume I will have a treat meal on Saturday sometime.) The reason I didn't plan them in is that I have all clean eating meals planned, so if I don't end up out for my treat meals, I don't have to rethink clean options.

I am also starting a new program on Thursday- Insanity Max 30!  This is an intense cardio program meant to take your fitness to a new level! If you've done Insanity, or heard about it, this is a shorter version, with workouts in 30 minutes or less.  I am excited because 1) I love Shaun T, and 2) my goal is to get on track BEFORE the holidays.  I'd like to focus in on my nutrition just a bit more and push myself in my workouts before the holidays come and I just want to maintain :) I decided to give up the half marathon idea for now, so I have a great opportunity to get take my cardio to the next level with my at home workouts.

Raspberry Chocolate Chip Waffles

We love breakfast in my house, and it tends to end up involving chocolate chips.  While not as clean, it's better than a breakfast filled with white flour, so a few chocolate chips won't hurt. This recipe was super easy and so tasty! I make a batch or two and keep in the freezer for quick breakfasts on weekday mornings- they reheat well
at half power!


Ingredients:
2 eggs, large 1 1/2 cups any milk (I used unsweetened almond milk)
3 tbsp maple syrup or raw honey
3 tbsp olive oil, extra virgin (grass fed butter is OK)
1 tsp pure vanilla extract
1/2 tsp salt
2 cups whole wheat flour

For chocolate raspberry option:
2 tsbp chocolate chips
1 cup raspberries


Directions:
In a large mixing bowl, lightly beat eggs. Add milk, maple syrup, olive oil, vanilla and salt; whisk until well combined. Add whole wheat flour, mix well.  Add in chocolate chips (reserve a few for topping.) Preheat waffle maker and make waffles according to your waffle maker's instructions. Amount of batter depends on the size of your waffle maker- I use an ice cream scoop to get consistently sized waffles, and it's about the right amount for my waffle maker. You might have tu use olive oil cooking spray to prevent waffles from sticking.  When golden, top with pure maple syrup and or raspberries!

Storage Instructions: Refrigerate in air circulating container for up to a week or freeze for up to 6 months.

Pineapple Curry Chicken

This recipe is from my favorite Thai restaurant. I used to go there just for this dish, until they started selling a cookbook with this recipe in it- I was super thrilled!  It's very easy and I've saved a ton of money being able to make it at home!  The original recipe uses big chunks of onions, which I don't love, so I substituted sweet potato for the onion, but there's no reason you can't have both if you are an onion fan! The best discovery of all is that when served with brown rice or zucchini noodles, it's all clean eating!

Ingredients:
1/2 pound chicken breast
12 oz coconut milk
4 oz pineapple cubed (fresh is best, but I used canned chunks in a pinch- 1 can)
1 tsp red curry paste (curry past can be found at international grocery stores)
1 tsp yellow curry paste
1 oz fish sauce (in the asian section)
1 sweet potato peeled and cooked
2 oz onion (if using)
1 t paprika

Instructions:

Thinly slice chicken breast and onions.

In a pot, simmer red and yellow curry paste until fragrant.  Keep the heat on medium and add chicken and fish sauce.  Cook until chicken is halfway done.  Add pineapple and turn heat to high and allow to saute for a minute.   Pour in coconut milk and potato, until boiling.  Stir in onion and paprika and turn off heat.  Serve over rice or zucchini noodles.

Weekly Plan for October 4, 2015

Check it out!

Happy October!  Hope you are well!  I was too busy last week to post my plan, but I did create it!  I just returned from a long weekend spent in Moab, riding dirt bikes. It was a lot of exercise, a lot of fun, and a bit of splurging!  That means back on track this week!

On the plan, finishing up the 21 Day Fix workouts before moving on to Insanity Max 30 next week! (If you are at all interested in the 21 Day Fix program, it is on promo this month, so it's a great time to try it!)




Goals this week: Drinking more water, getting some seasonal pumpkin in (gotta enjoy one of my favorite fall things!) scaling back on the treats, and mentally preparing for 3 Day Refresh.  (Waiting for it to come in the mail, so sometime in the next few days, I will do the Refresh, which is 3 days of lighter eating, Shakeology, and some fiber sweeps to help get back on track and decrease bloat.)  I didn't build it in to the weekly plan because I wasn't sure when it will arrive. Depending on how late in the week it comes, I may do the Refresh next Mon-Wed.  Message me if you have an event coming up or are trying to get back on track after a trip or event!

Weekly Plan 9/20/15

I forgot to post my meal plan last week due to lots going on.  I will say the past couple of weeks have been a huge challenge for me to keep to my workouts. It's not usually an issue for me, but due to the passing of a close friend, and a few other things happening within a few days of each other, I suspect/know there is a bit of depression setting in. I've done my best to ward it off, but some days, it does creep in and take over.  Exercise is a great antidepressant, but the problem is getting motivated when you are depressed. I'm sure there are a few of you who can relate!  So, this weekend an article "found me."  It was about how turmeric is as effective as Prozac for treating depression.  Double yay- I can use this info to help my counseling clients, as well as myself.  (Plus, there are a ton of other benefits to using turmeric. I've even saved you an internet search of the tons of benefits.  Don't know about you, but I will be picking up some more turmeric today.)

The plan for this week is all about 21 Day Fix.  I needed an interrim workout until my Insanity Max 30 program comes, and grabbed a 21  Day Fix workout on Saturday, mainly because it was only 30 minutes. In the past, I have not loved the Fix workouts, but I took to Dirty 30 and decided to do the 21 day program before I start Insanity Max 30.  I am super sore, which tells me I haven't been paying enough attention to strength training. I have also decided to put my 1/2 marathon training on hold because I just think it is one thing too many right now. I may pick back up in a few weeks, but sometimes the most important component of fitness is realizing when you are overdoing it.  Below is the meal plan for the week.  Nothing fancy, pretty standard. I don't think I've mentioned that Sundays is when I tend to build in a treat or two. I try to eat clean most of the week and save my treats for weekends. The most important reason I do this plan is to know what workouts I am doing and to know when I am going to have a treat.  If you wing it, you will almost always make poor choices. Plan, plan, plan!  

One last thing to add: I have some excellent challenge groups going on, and this week I have a Goodbye Summer Online Beachbody party.  This is a 5 day party where you can win free stuff, and learn more about the Beachbody products and programs.  It's invite only, so if you'd like to be added, message me, e-mail me, or post below. The link for the group can be found here- and you can request to join.  Goodbye Summer Beachbody Party.

Clean Eating Caesar Salad

I wanted to share the recipe for clean Caesar salad (which I love!) from the Fixate cookbook.

1 Serving
4 cups chopped romaine

Photo cred: http://tofo.me/findyourbestbody

3/4 cup shredded chicken
2 Tbsp. grated parmesan
1 tsp. drained capers
1 slice whole grain sprouted bread (I used Ezekial), cut into cubes, toasted
2 Tbsp. Caesar dressing (see below)

1. Combine all ingredients, top with dressing. Toss well and serve immediately.

Dressing (makes 10 servings):
1/2 cup reduced fat or nonfat Greek yogurt, plain
3 Tbsp fresh lemon juice
1/3 cup shredded parmesan
2 cloves garlic, coarsely chopped
2 anchovies
1/3 cup extra virgin olive oil
1/2 tsp. ground pepper
1 dash seat salt

1. Place ingredients in a blender or food processor, cover, and blend until smooth.

Mexican Taco Meat- from the Fixate Cookbook

Here is a meal idea for those of you trying to eat cleaner. This is from the Fixate cookbook, by Autumn Calabrese- highly recommend!  It is derived from the 21 Day Fix Meal Plan.

Mexican Taco Meat

Order it!

1 tsp olive oil
1 medium onion chopped (we do not use onion in our house, but most people like it, lol!)
2 medium jalapenos, seeded and finely chopped (I would decrease to 1 if you have little ones)
2 cloves garlic, chopped
1 lb. raw 93% ground turkey
1 tsp. ground chipotle chili powder
1 tsp. oregano
1 dash sea salt
1 1/2 c. no sugar added tomato sauce
3 tbsp. tomato paste (no salt added)

1. Heat oil in pan over medium heat
2. Add onion and jalapenos, stirring frequently, for 4 to 5 minutes, or until onion is translucent
3. Add garlic; cook, stirring frequently for 1 minute.  Transfer mixture to bowl, set aside.
4. Add turkey to skillet; cook over medium heath for 8-10 minutes, stirring frequently to break up meat, until turkey is no longer pink.
5. Season with chili powder, oregano, and salt.
6. Add onion mixture, tomato sauce, and tomato paste.  Mix well, reduce heat to medium low and gently boil, stirring frequently 8 to 10 minutes.

Serve with corn tortillas, over zoodles (zucchini noodles), cooked quinoa, or inside lettuce leaves.

Weekly Plan Sept 6, 2015

So, it's already Monday night and I am just finishing my plan for the week- I was enjoying the long weekend, how about you?  Ideally, I would have done this before the weekend so I wasn't waiting until 2 days in to document a plan, but you can learn from my mistakes.

Learn More

On the agenda this week is more 1/2 marathon training, and I am going to do some Turbo Fire and Turbo Jam to shake it up a bit.  I am deciding on my next program (either Body Beast or Insanity Mx 30), as a complement to my running.  In the mean time, I love Turbo workouts and haven't done them for awhile. I have found myself a bit put off with working out since adding the running back in- it just seems like too much.  I sat down and looked at things and realized I can't do another working and running on the same day, or I will burn out. Doing Turbo will get me back to being excited about the workouts, and the running is just something I feel like I need to do.  It was a vague goal I set, and since committing to a friend that would run this half with her in October, I am going to stick to it.

Just an FYI- I have noticed that I have much better results with the at home workouts than I do with running. I think my body goes into freak out mode when I run and starts burning muscle because I seem to slim down when I go back to workouts like P90x3 and Cize and stop running.  This is why I am asking myself why I would commit to another running even since I already ran a marathon.   For me, running is more about the mental challenge of doing something that seems ridiculous more than the physical results.  Some people look great when they are training for a running competition, but my body just seems to like resistance workouts better, so I am not committing to being a lifelong competitive runner at this point. I guess if you are looking for reasons not to run, I just gave you one!





Eating plan?  I overate this weekend on my treat meals, so this week's plan is to minimize treats and get back on track eating clean 100% from Tues-Fri.  (Although the Hawaiian calzone I had was delightful and one of the best treats I could imagine!)

Happy Labor Day!

Peach Cobbler Oatmeal

Filling and tasty clean-eating breakfast!

Cheat Sheet for Staying On Track Over Holiday Weekends

It's Labor Day weekend!  We all (hopefully) have fun things going on this weekend.  Staying on a meal plan and workout schedule is difficult when you are out of the routine and hanging out with loved ones.  Here are a few quick tips to keep you on track with your plan so that you don't sabotage the progress you've made.  The best news? It's okay to have treats if you plan for them!  Just avoid going crazy with the drinks and buffets and pick your very favorites.  (Do you really love potato chips that much or would you rather eat something else instead?)  Feel free to share your favorite tips!

Happy Labor Day!

Weekly Plan 8/30/15 and Round 1 Cize Results

Weekly Update!

Here's a quick update for this week.  I am modifying the Cize schedule for this round because I didn't want to repeat Crazy 8s. I did it a lot in the beginning of Round 1 for various reasons, so this round, I am just taking it out.  I am also on week 3 of half marathon training, so I am probably going to need to really modify starting next week, but not Cizing on the days I run.  I love working out, but there is a limit to what a person has time and energy for.  For anyone who is curious, I used the Hal Higdon Novice 1 Marathon Training plan to train for my first marathon, and it was perfect as far as preparing me, so I am using the same thing, only the half marathon version to prep for a race in October.


I never posted results from Round 1- just a quick rundown. I didn't lose any weight, but as you may know, the scale isn't the most accurate form of measuring progress. I encourage all of my challengers to take photos and measurements, and I tend to follow.  I lose 3/4 inch in my waist, 1/2 inch in my bust, 3/4 inch on my thighs, 1/4 inch on my calves and 1 inch on my hips for a total of 3 1/4 inches. Not too shabby for 4 weeks!  I was hoping to post progress pics, but my phone petered out, so I don't have the afters to post now.

Below is a link to the weekly meal plan. I am experimenting with a new format instead of posting it as a jpg.

See my weekly meal plan here!

Upcoming Groups!  Are you ready to start your own transformation?  I can help! I have a few challenges currently running, and I am changing how I run my groups, starting new challenge the first two weeks in the month. So, I wanted to share these options for upcoming groups!

-Sept 7 Cize group- This was requested by a lot of people who couldn't jump in this round, so if you have family or friends who want to Cize, this is the last Cize specific group I am going to offer for quite awhile!

-Sept 7 All Guys P90x3 challenge. For any hubbies, boyfriends, guy friends, brothers, sons, etc. This is my first all guys' group and I'd love for it to be a success! If you have any guys that want to get consistent workouts in 30 minutes or less, send them my way!

-Sept 14- 5 Day Coaching Preview. Would coaching work for you? Learn more about the benefits of coaching, different levels of being a coach (hint: you can even just be a coach for the discount!), and the compensation structure of being a coach.

- Sept 14- Fall Fitness Challenge. This is a 30 day general challenge group. I will be starting a new program- either Insanity Max 30 or Body Beast, so participants can use Beachbody on Demand or any program they are interested in for this group. This might be a great next group for you guys, as we do preseason, so official workout start would be Sept 21, just in time for something new for you!

Message me or post below if you know someone who need a group!

Weekly Plan for 8/23/15 and Cize Review

Cize Graduate!

Cize, round 1 complete!  This means I completed the 4 week program.  I chose the advanced option, which means on the 4th week, I did the advanced/ weight loss series. (Available in the Deluxe package or challenge pack kit.)  This includes 2 additional DVDs that are just a bit more challenging than the Week 3 workouts.  Overall, I love this program!  It is seriously one of my favorite programs because it is easy, super fun, and short. (Who can't dance around for 4 weeks?)  There is also a beginner calendar where you repeat the same workout for up to a week, until you feel comfortable enough to move to the next one.

The meal plan is easy, and again, if you get the Deluxe kit or the challenge pack, you get the upgraded meal plan with portion control containers, which makes it foolproof.  I haven't done my measurements or photos, but will do that soon.

Lessons learned from this round:
1) I can do better about meal planning and prep- when I didn't pack food for work, or have something planned in advance for dinner, I usually made a poor choice (i.e. frozen pizza- not terrible because it was thin crust with little cheese, but still not ideal.)
2) PLAN YOUR TREATS!  If you plan these in your meal plan, you have room for treats, and they aren't impulsive, poor decisions.  I highly recommend this program- it doesn't feel like working out, has lots of options based on your fitness level, and is very affordable.
3) Video yourself.  Seriously.  You don't have to share it with anyone, but it's important to see your progress, and also where you can improve.  I realized that I needed more animated moves. I felt like I was dancing, but when I watched the videos, I always looked like I was barely moving, which brings me to the last lesson.
4) Bring some attitude. Channel your inner Shaun T and bring big, exaggerated moves.  It looks a lot better, but also burns a lot more calories. Dance is a form of expression, so make it your own, have fun, and actually move!  (If you are really self conscious, do it when everyone is gone or sleeping.  I will tell you kids love Cize, so try and put your pride aside and let them do it with you- start teaching healthy habits as soon as possible!)

Start your Cize transformation now!

Now on to the weekly plan.  As you may have noticed, my weekly plans don't change a whole lot. I tend to find meals that are clean, easy, and tasty, and keep them in the rotation.  This week has some 1/2 marathon training built in, as I am on week 2 of training.  (Cize does make you sore, so doing both will wear me out!)  My goal is also to be more animated with the dance routines now that I know the steps.  I am also adding more water to my goals this week.  Normally, getting enough water isn't an issue, but I think I've been busy the last couple of weeks and have been slightly dehydrated, which leads to feeling poor and making poor choices. Plus, with extra running, I need additional hydration.  (I will also be trying one of Beachbody's new performance supplements, called Hydration. Will give you my feedback on it next week!)  Here is my meal plan, and as always, send questions, post your meal plans or ideas, and follow me on Facebook or IG so we can share tips and inspiration!

Weekly Plan for 8/16/15 and Cize Week 3 Review

Week 3 review of Cize.  I. Love. It!  Cize is my favorite program so far.  I've decided to start training for a 1/2 marathon in October, and possibly November, but I am going to do it with Cize because I love the program so much and don't want to stop!  (Cize is a 4 week program that I will repeat after week 4 is over.)  Just as a side note, the running is more of a mental challenge for me than it is about the physical aspect. Plus, running is great for certain muscles, but cross training makes a better runner, so I might as well cross train with something enjoyable!  I was worried I would be bored and this program would be too easy very quickly, but that is not the case.  I am following the advanced calendar, which includes the "Weight Loss" series, two additional advanced workouts.   Even my 1 year old was dancing her booty off today to "Get Into It."  This program is awesome for anyone who enjoys dancing, despite their ability or level of enjoyment for working out. This really takes the dread out of exercise.

The meal plan is really easy to follow.  For anyone who has followed the 21 Day Fix, it's the same program, even with the portion containers.  Why mess with success?  If you are thinking about this program, check out some You Tube videos of how much fun people are having, regardless of how they look.  Who doesn't need more dancing and sweat in their lives?!

I do have a September Cize group that I am putting together, due to popular demand. (My current group that started today was originally the last scheduled dedicated Cize challenge.)  E-mail me to sign up for a fun workout and a delightful way to get in shape!  Please send me any questions about meal plans, or even your meal plan samples!  Love new ideas!

Protein Pancakes

Here is one of my go-to breakfasts for the weekend! I love, love, love pancakes, and these are super filling and easy to make! I add semi sweet chocolate chips when I make these for my kids- it makes them a bit less clean for me, but overall, a lot healthier for them than traditional white flour pancakes!


Ingredients

Dry:
1 c Whole-wheat flour
1 tsp baking powder
1/2 tsp ground cinnamon
1/4 tsp sea salt

Wet:
8 egg whites
1 c fat-free cottage cheese
1 c fat-free plain yogurt
2 tbsp raw agave (pure maple syrup, honey, or maple flakes will work too)


Cooking Spray (either olive oil based, or just put EVOO in a spray bottle)

Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.

2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.

3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.

4. Serve with fruit or pure maple syrup.

5.  Freeze any leftovers flat in a ziplock bag.  To reheat, cook 60 seconds on half power.   Super quick and healthy breakfast in a minute!

**Modified slightly from the "Eat Clean Diet Cookbook" by Tosca Reno

Plan for 8/9/15

It has been awhile since I wrote!  Here's the very brief update: I completed the marathon (not impressive tim-wise, as it was in the rain and my shoes were covered with mud, as if I needed my legs to weigh more!)  However, I did meet my goal of finishing and then took some time off of running to do P90x3, which I just finished.  I am planning on signing up for a half marathon in October or November, but I think I am done with full marathons for awhile!

In July, I decided to step up my game as a Beachbody coach, so that I could really expand my ability to work at home (when I am not seeing counseling clients) and also part of that is to work on my eating clean meals.   This is hopefully the start of weekly posts with my meal plan, workout plan, and updates on how things are going.

Right now I am doing Cize and love, love, love it!  It is a dance workout, that is really more like dancing and less like working out. The plan is 6 days a week, with 3 of those days including an 8 minute ab workout.  I thought after all that running and P90x3, Cize would be a cinch, but I am sore everyday even though I don't feel like I am working out- it's great!

I have a challenge group on August 17th for the next round of Cize, so you should join me!  Shake your booty and lose some inches.  E-mail me to sign up!  

Check out the meal plan and let me know if you need some help with a meal plan- I have free 5 day clean eating groups to help you learn the basics of eating clean, which will complement any workout you are doing and help you find your happy weight!  

12 Miles and Reason #2 to Run a Marathon

Welcome to my recap of Week 7.  This week was my roughest so far. ( I know you probably are saying out loud, "Of course it was your most difficult, and until the peak of training at week 15, each week is going to get worse."  If you aren't saying that, then you probably haven't yet memorized a marathon training schedule, which means you still have your sanity... Congrats!)  I did a 10 mile race, Frosty's Frozen, on Saturday (the long run for week 6.)  I think during that run, I realized that I had committed to a marathon.  The mile race started with asking myself what on Earth I was doing, but shortly into the run, I was enjoying myself.  For some reason, it seemed easier than the 10K I did in December.  I'm not sure if I was more prepared mentally and physically, had a better playlist, or the weather was just more pleasant. Either way, the race was enjoyable and I finished at a 10 minute, 2 second per mile pace, better than I expected.  ( However, 2 seconds away from 10 minutes per mile, really?! I blame it on the slow start at the beginning of the race before we all got out of the "pack.")  During this race, I realized that running a marathon was really possible...and that was a terrific feeling, but that was week 6, which quickly became week 7.

The beginning of week 7 was okay other than the snow causing me to take my training indoors. Then came my long run of week 7.  That run occurred yesterday.  This was a 12 miles run, and one of the horror runs I have read about. I even took my training to the next level by carrying water and GU (a gross energy gel to be taken every 45 minutes during long runs.)  Up until now, I didn't carry water with me, unless I happened to be running with the stroller (which I stopped around 6 miles max because Skylar can't last longer than that.)   So, on with the story of the 12 mile run.  My entire body felt like it was made of lead, the wind was freezing, despite the fact that it had been forecasted to be a pleasant day.  In addition, I could not find a decent song to run to.  I have noticed that the music I listen to is THE major factor in my running. It isn't how much E&E (Energy and Endurance formula) or Cytomax I take, how well hydrated I am beforehand, or even what I have for my pre-run snack,  it seems to solely be my music choice that plays into my mental attitude. I even tested this theory yesterday by dealing with the Ipod on shuffle mode, seeming to think I was at the beach drinking pina coladas instead of running. I mentally encouraged myself, said all of the things that usually help me stay motivated, and none of it worked. Well, I made it to the end of the 12 miles somehow (and yes, I did run up and down the driveway 4 times to finish the last .05 of a mile), and realized that a marathon is 14.2 miles further than what I had just run.  Why did I think I could run a marathon? 

To further add to my dismay is the fact that although I didn't have my typical post-long-run headache and general disdain for being alive, a few hours after my run, I developed what feels like a bruised foot.  My left foot feels like it's bruised every time I walk. Having two kids, I don't really have the option of just sitting around to rest and recover.  Where did this idea of running a marathon come from and why did I think I could do it?

I have now bought all of the "stuff" real runners buy, and have already read two and a half books and endless articles about training for and running a marathon.  I feel like I have committed enough without even actually finding the one I want to sign up for.  Yet, I had a major realization that I have never been a runner, no one in my family has been a runner, and this is really just crazy. Why did I think I could run a marathon?

So now I have a mental argument going on with myself.  The logical side keeps telling me that this is hard on my body, and a 1/2 marathon is probably sufficient to prove to myself that I could be a runner.  The goal-setting and optimistic side of me says that my mental and physical struggle yesterday, and this mental argument right now, is something I have read about and should have known to expect.  

One encouraging thought is that I have now realized that I need to find a marathon that allows headphones, or it isn't likely to happen.  Interestingly enough, I came across an article this week about a woman who was competing in a 1/2 Ironman and, at the end of her training, realized that headphones were not allowed.  She found a way to prepare and power through with inspirational words from family and friends, but this was not her first competitive race of any kind, and therefore, she is already on a different level than me.  I must have music, let that be known.  

In the books I've read so far, most people run marathons for a cause- to raise awareness or funds for charity, or at least as a challenge with a group or partner.  I have neither of these, which has positives and negatives.  On the positive side,I can run on my schedule, for both training and racing.  I don't feel obligated to do this because people are contributing money. I don't have to go at anyone's pace but my own.  On the negative side, I don't have anyone waiting on me for a scheduled run, and I don't have a dedicated cause to keep me going on tough runs.  Luckily, I'm pretty self-motivated and the only skipping of runs I have done is to either do it inside, or switched around days, so I think for me, the positives of this solo time outweigh the negatives.

So, after all of my rambling, here is my takeaway for today- take baby steps.  I am going to continue to commit to this marathon. So much so, that I will even actually register for one.  However, I will focus on the baby steps.  I have learned that if I am dragging, I can commit to running until the end of a song, or until the next mailbox, or whatever the mini goal might be for that moment. This ultimately may mean a short walking break here and there, but overall, it helps me finish my run (usually faster than expected.)  For the long-term, taking baby steps means that I need to focus on one run at a time, or at most, one week at a time.  So, today, I will celebrate the fact that I ran 12 miles yesterday- 12 miles! Then, tomorrow, I will continue with my training and mentally recount the moments I have enjoyed so far, while putting the struggles in the back of my mind for when they will only become helpful in pushing me forward.

And if all else fails, there's always reason my #2 to run a marathon...smaller pants.

Marathon Madness

I have decided to train for a marathon. (You are probably asking yourself the same thing I have been- what is she thinking?!) There are a few things that have gone into this decision that I will share in a moment. I am a pretty private person, so the fact that I even have a blog is a bit out of character. Even more out of character is deciding to document my training publicly. I figure, even if no one ever reads this blog, I can revisit my posts when I am 85 years old, wondering what I was thinking or if it actually happened. So, in a sense, it could me me and my 85-year-old self reading this, but either way, it's open to the public for inspiration...or entertainment. Either way works for me. 

What led up to this decision, you ask? Well, I guess it goes back to March 2014, when I was placed on modified bed rest at 27 weeks pregnant with my munchkin, Sky, now 7 months. I was used to working out almost everyday, so once I was told to sit around, my mind became restless and I panicked that I was going to gain a bazillion pounds that would never come off. Since I had limited options at that moment, I decided to sign up for a 5k in October as motivation to get back in shape after the pregnancy, and also as a reminder that I wouldn't be immobile forever. 

Fast forward a few months to July, when I started training for a 5k. (Yes, I had to train to run 3 miles- I started off not even being able to run a mile.) Running, as I've learned, is not something that comes easy unless you do it. No matter how in shape you are, unless you have been running specifically, it feels like torture. Well, my husband, Kyle, decided to join me for moral support despite the fact that he hadn't worked out in quite awhile. So, he also trained for the 5k. We didn't run together because we had to take turns watching the kids. Plus, he's a lot faster than I am, having much longer legs. I'm not competitive at all, but it was nice to have someone to compare progress too. When he said he was up to three miles, and I was only at 1.5 miles, I knew I probably needed to kick it up a notch. I think if he hadn't joined me initially, I would have trained for the 5k and called it good. 

Somewhere along the way, I started to enjoy running.  (Keep in mind these were distances of 3ish miles, which is 23.2 miles less than a marathon, and yet here I am thinking I should train for one... good reasoning, right?!)  Yes, I started getting back into shape. More importantly, I started gaining confidence and realizing I could do what I put my mind to. We've all heard the "mind over matter" phrase, but I have never really pushed myself too much. In the past, I'd get bored or a bit tired with a workout, and never pushed past the wall. I decided start pushing past my mini goals: to run through the discomfort, or until the end of a specific song, or past a certain mailbox before taking a break. Once I realized how much stronger my mind, body, and confidence were becoming, I became a bit addicted. (I am not going to lie that it also helped get the pregnancy weight off quickly. Not only from the pregnancy with Sky, but I had 10 pounds left from the pregnancy of my older daughter, Jade, that came off as well. That alone was worth the few minutes of misery each run.) 


The date of the 5k came, and it was a bit of a joke as far as needing to train. It was more of a party 5k- the kind that people dance along the route. It was a Blacklight 5k, so it was night time, with no lighting except for the party stops where people throw colored powder all over the place and you inhale it if you are actually trying to complete the course. I imagine neon colored lungs look pretty cool, but it didn't feel so great. The track was super crowded and was not what I had in mind. Fun? Yes. Worth all of our training effort? Not one bit. The race even ended with a DJ and giant party- again, very cool but doesn't exactly scream "serious running event." I decided I couldn't stop with that race. So I started researching "non-fun" races where they actually time you. I planned on a winter series to help me stay motivated and give me enough time to train for a slightly longer distance. The Winter Distance series includes one in December, Santa Stampede (5k or 10k), one in January, Frosty's Frozen (5 mile or 10 mile), and one in February, Snowman Stampede (5 mile or 10 mile). So, that's what I am working on currently. I ran the December race- I had the option of a 5k or 10k. I took the 10k option. I am still shocked I chose that option as well. My goal was to run a 10k (6.2 miles) in 1 hour and 5 minutes. I made it in 1 hr flat. Beating my goal time made my month and added to my addiction. This whole concept of meeting or beating my goals was becoming powerful! (Plus, having my husband and kids at the end cheering me on was terrific.)


 I felt like a marathon was just insanity, but a 10 mile or 1/2 marathon may be enough to strive for. So, I started researching some 1/2 marathons scheduled in the spring. In the meantime, I decided I am going to go for the next race in the Winter Distance series, on January 17th, and that I would train for the 10 mile. Being that it is January, I haven't officially registered, as I draw the line as running in artic conditions, so I decided to wait until last minute instead of committing myself to running in the snow weeks in advance. Now that the race is in 2 days- I know the weather will be excellent- upper 50s, which is uncommon for January.  Might be a sign, right?  I had planned to run the 10 mile as the next logical step, and realize that I may have momentarily lost my mind. Nonetheless, the race is in two days, and I am going to run 10 miles. Being my second timed race, I am nervous. The Santa Stampede 10k was me just being naive, now I have an idea of this competitive racing, and how long the 6.2 miles seemed. Now I have to run 4 miles further than that....what. am. I. thinking? (You know this won't be the first time I ask myself this.) 

Along the way, I mentioned this wonderful running idea to a counseling client of mine during a discussion about self-care and positive coping skills. She recommended a book that she loved reading, "The Non-Runner's Marathon Guide for Women," by Dawn Dais. It is hilarious, and very inspirational, and did I mention hilarious? I lost count of how many times I laughed out loud while reading it. Dawn actually spares no details about the joys and horrors of training for a marathon, but reading this book is what made me decide to train. If Dawn can do it, so can I. (I'm sure if she read this blog, she would laugh at that sentence because she was a self-proclaimed couch potato who probably never realized she was going to inspire others until after she wrote the book.) One of the sections of the book has space to journal about funny things that happen along the journey of training for a marathon. There is another section for writing down your reasons for training for a marathon (and all of the arguments against those reasons when you are exhausted and running is the last thing you want to be doing.) So, this is the start of keeping track of my journey, and also the start of tracking my reasons for training for and running a marathon. I may start getting desperate, but reason #1 is that running a marathon burns the calorie equivalent of 674 M&Ms- more than I can ever imagine eating. It may not be my best reason, but is good enough to be my #1 on my list! If people are actually reading this and have any good reasons to run a marathon, or any funny running stories, please do share!

Sample Meal Plan

One of my New Years resolutions is to plan and prep for meals weekly.   This meal plan is the outline for my workouts and meals over the week.  Planning ahead minimizes the chances that I will make poor choices due to lack of time or available clean options.  This is something I go over in my challenge groups extensively, so post below if you'd like some help with a customized meal plan.   Please note that I added a couple of extra meals with carbs due to the fact I am training for a 1/2 marathon.  If I weren't training, I would try and keep the carbs as a small side dish at dinner, rather than the main course.