Preparing for a Healthy Holiday

Preparing for a Healthy Holiday

Thanksgiving is upon us. For most American households, that means turkey, stuffing, gray, mashed potatos, and pumpkin pie...all in copious amounts. 

And leftovers. Lots and lots of leftovers.

And napping on the couch. 

And more leftovers.

Add to that the tendency to stay inside during colder weather and it's not surprise that our jeans start to fit a little tighter this time of year.

Let's make a #YearEndResolution to avoid that weight gain this year.

Can you commit to these 3 things?

1. Drink more water, fewer sugary drinks and alcohol. According to WebMD, you should drink about an ounce of water for every pound you weigh (WebMD, 2015).
2. Load up on the veggies. Daily serving recommendations vary, but your body will benefit from more fruits and veggies (not the processed kind). And the more veggies on your plate, the less of the high-calorie/low-nutrition foods you'll eat.
3. Take a brisk 30 minute walk each day. Do it first thing in the morning, over lunch, or after dinner. Whatever fits your schedule, but just get it in. Can't spare 30 minutes? Then just do 20, 10, even 5. Just move!
4. Do a Turkey Trot! Sign up for an organized race that you and your family can run/walk together or just do three miles in your own neighborhood. 
5. Practice gratitude. I know. It doesn't seem to have much to do with health and fitness. But really, it does. The more we practice gratitude, the less we stress about the small stuff and the happier we are. Lower stress and increased happiness are as key to health and fitness as nutrition and exercise. So, go ahead and count your blessings each morning and each night.

References

WebMD. (2015). Water and your diet: Staying slim and regular with H2O. Retrieved from http://www.webmd.com/diet/water-for-weight-loss-diet?page=2.

Weekly Meal Prep to Save Time, Money, and Health

My Sunday Meal Prep.

For just $55 a week, you can eat healthy, have more energy, and lose weight. Here's how it works for me:

$30 worth of ingredients (plus my lemon water to enjoy while I cook)

Olive oil + chicken seasoning (I like a LOT of seasoning)

Green beans with olive oil, salt, pepper, and garlic.

Two cups of Jasmine rice

I bake 2 sweet potatoes with my chicken

Brussels Sprouts with olive oil, salt and pepper
I have to cook them after the green beans because I don't have enough pots to cook in.

Pork chops in crock pot with some Sofrito, Adobo, and Sazon

Lemon slices for my daily morning lemon water - kick start your metabolism and detox a bit

Shakeology for my daily breakfast - I've got frozen dark cherries, peaches, and blueberries to add for flavor variety. This is what I call my healthiest meal of the day. It's packed with superfoods and nutrients without artificial ingredients.

13 meal varieties prepped for the week - the last 5 just waiting on some pork chops

Took me just over an hour to cook, package, and clean up (except the pork chops that will cook throughout the day)

Do you have one hour and $55 a week? 

That's what this week's worth of breakfasts, lunches, and dinners cost me. $55. Less than $8 a day.

Here's how it breaks down.

Shakeology. This is my breakfast each day. Plus I get way more than 30 days out of it, so once or twice a week I will have a second shake for lunch. One 30-day bag of Shakeology costs me $104.74 (with my coach discount, includes shipping). That breaks down to about $24.50 a week or $3.50 a day. 

The ingredients I used for my lunches and dinners (chicken, pork chops, green beans, brussels sprouts, sweet potatoes, frozen veggies, lemon, and jasmine rice) cost less than $30 which breaks down to about $4.24 a day. 

So, in one month, I'll spend around $220 for my meals. The average American  I'm eating healthier than ever and spending less than I used to on prepacked, processed foods and eating out. Just $7.75 a day for 3 healthy, delicious meals. 

$7.75 a day. Seriously, I would spend that on one fast food meal filled with fat, grease, and questionable ingredients. 

21 Day Fitness Transformation Group Starting Soon!

I'M LOOKING FOR 10 LADIES that want to completely TRANSFORM and tone their bodies. And you don't even need to leave your house!! Sounds AMAZING...right?
Commit to just 30 minutes a day for 21 days. We'll eat clean and tone our bodies. NO counting calories! NO counting points! NO starving yourself! We'll focus on EATING CLEAN for maximum results!
All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach...walking you through every step of the program on a daily basis!
If you can commit to changing your life...and making this holiday season your healthiest yet.. I WANT TO HEAR FROM YOU!! I'm looking for 10 Ladies who are SERIOUS about changing their life… who want to get stronger...healthier...and feeling better than ever!

This program is NOT free...but includes:
-A complete 21 Day home workout kit with DVDs
-Custom clean eating meal plan designed for your challenge
-Portion control containers and shaker cup
-30 healthy meals! ~ A 30 day supply of Shakeology!
-Measuring tape to track all those inches lost
-ME as your personal coach
-Access to my private, lifetime support group
-A free 21 Day Fix T-shirt when you finish and send in your results!
-30 day trial to *Beachbody on Demand* - Stream $3000 worth of workout programs right from your phone, tablet, laptop, etc!

Please email at sunshinestrongbb@gmail.com if you would like to hear more details and I'll connect with you.  ... these groups fill fast and space is very limited!!

***Ask Me About The November Promotion!!***

One Simple Free Step Towards Health

Losing weight is hard. Getting healthy is hard. Staying motivated is hard.

It's harder when you try to do it alone.

In the United States today, more than 68% of adults are overweight. More than 35% are obese. Aside from the pain, shame, discomfort, and feelings of judgement that come with being overweight, there are very real life-threatening health concerns to consider. Heart disease. Stroke. Type 2 Diabetes. Certain types of cancer. These are among the preventable diseases associated with obesity. These diseases are among the leading causes of preventable death in the United States today (Centers for Disease Control and Prevention, 2014).

Preventable. That's the word I want you to focus on. Death from these diseases is preventable. 

I want to help you prevent these diseases in your life. If you already have one or more of them, I want to help you reduce your risk. 

All you have to do right now is take one simple step. Sign up for a free Team Beachbody account with me. That's it. You don't have to commit to purchasing a program. You don't have to join one of my challenge groups. You don't have to do anything else right now except take that one simple, free step towards health. Just sign up here: http://bit.ly/1ujBM3S.

That's all it takes to get on the road to health. 

We'll worry about the rest later. For now, make a commitment to yourself and sign up. I'm looking forward to working with you.

References:

Centers for Disease Control and Prevention. (2014). Adult obesity facts. Retrieved from http://www.cdc.gov/obesity/data/adult.html.

Lose Weight on Your List of New Years Resolutions?

Lose weight and improve fitness on your list of New Years Resolutions?

You could pay $50 a month plus a sign up fee for that gym membership you'll only use once or twice. I mean, we've all done it, right? 

OR, you could invest that money in a challenge pack that includes a fun and effective workout program you can do from the privacy of your own home, daily nutrition to help you beat cravings, support from a community of coaches invested in your success, a free t-shirt, AND a chance to win cash prizes. You won't get all of that from a gym membership.

Check out January's Challenge Pack promotions and message me for more information!
http://bit.ly/1xzYfds

FREE Opportunity Webinar

Have you heard of Beachbody, but not sure how becoming a Beachbody Coach could benefit you?

Think you have to be a fitness expert to be a Coach?

Think you have to be in perfect shape to be a Coach?

Think this is just a pyramid scheme?

If you answered yes to any (or all) of these questions, you should join us for a free webinar to learn about the Beachbody Coaching opportunity.

For those interested in the Beachbody Coaching opportunity, some extra spending cash, or BOTH, you should attend this FREE online coaching webinar! 

Coaching has helped MANY of my friends from all walks of life (parents, students, single moms and etc.) financially, mentally, and spiritually. For me personally, this opportunity has helped me grow so much as a person and maintain a level of fitness I've never been able to stick with before,  and I can NOT be grateful enough.

There is NO commitment of becoming a coach after watching this free online webinar....so..i URGE you....if you are WANTING...NEEDING...to change your current lifestyle, we extend out our hands to you, and cordially invite you all to our online coaching webinar. 

Please email sunshinestrongbb@gmail.com so that I can put you on the guest list and send you the link to attend.

****And oh....the hosts will be giving out a FREE INSANITY MAX:30 base kit and our awesome 3-Day Refresh (cleanse program) to two lucky non-coach guests at the end of the presentation****

Giving Is Important, But Are You Taking Enough?

I watched the Spartan World Championship today.

When 2014 started, I had two major goals: run my first marathon and run my first Spartan. And I registered for both. 

And I did neither.

I was about halfway through the year when I realized things were starting to fall apart for me financially. I should have anticipated it. I should have planned for it. The critical factors were all easily predictable.

My son's senior year expenses. (Seriously. Pictures. Class Ring. Yearbook ads. Graduation packages. Was I this expensive as a kid???)
Student loans coming due. (Why did I think a PhD was a good idea?)
Health care expenses tripling. (Tripling? Yes. And I know it's happening to a lot of people. The premium has tripled, the deductible has exploded, and the coverage has dwindled down to nothing.)
One of my schools laying me off. (Dropping retention and enrollment rates mean schools are cutting back. Apparently the rest of the world figured out what took me 3 degrees to realize. College educations just aren't worth the expense anymore.)

All things that, had I been paying attention, I could have anticipated and planned for. Should have.

But I didn't. So now I am scrambling, taking whatever work I can get, putting in 90+ hours a week, getting up at 3am, and watching all of my goals sit quietly on a shelf until I have time for them. 

I will, however, have time. I am putting in the ridiculous hours now so that 2015 can be my year. My year for achieving my goals. My year for reclaiming my life. My year for marathons and Spartan races.

So, while I look at my pile of race medals that I have failed to add to in recent months and watch the amazing athletes that are not me competing on my TV, I am comforted knowing that I am staying true to my commitment to health and fitness even as I struggle to find the time. 

It's hard to find. So I take it. I take those 15 minutes in the morning to get in a quick workout. I take that rare afternoon lunch to get a run in. I take the 30 exhausted minutes before bed to do my PiYo. I take that 15 minutes each night to plan my meals to avoid unhealthy snacking or desperation fast food. 

I take.

We all know about the importance of giving. Giving is important. But so is taking. Taking time. I take time. Because no one is going to give it to me. That time is not just going to open up and present itself. I take it. 

Are you taking enough?

Everything You Need To Lose Weight

What you get:

PiYo at-home fitness program
3-Day Refresh
1-Month Supply Shakeology (flavor of your choice)
Personalized Support
Access to Free Online Challenge Groups
Chance to Win Cash Prizes

Everything you need to lose weight and improve your health. 

Remember, summer bodies are made in winter. So let's kick this winter off right!

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The Perfect Program. Period.

The perfect program for runners. The perfect program for those seeking strength and flexibility. The perfect program for those needing low-impact (NO-impact) exercise. (It's like yoga, only better.)

The perfect program. Period.

Our online accountability and support group starts tomorrow. There's still time to join us!

Comment below or join on my Facebook page today: https://www.facebook.com/events/1510517262528210/

Fitness Tricks & Nutrition Treats!

Free Online Fit Challenge

Do you have an old Beachbody workout program collecting dust? Or maybe you saw an infomercial for Shaun T's new Max 30 program and want to challenge yourself. 

What better time to make your DVD player work for you and get back to fitness than the New Year?

Join our online Fit Challenge using any Beachbody program and we'll get fit together.

Get stronger. Get fitter. Get healthier. And have fun doing it.

By committing to our online Fit Challenge, you get...

Daily Fitness Schedule
Daily Nutrition
Support & Motivation
A Chance to Win Up to $100,000 in the Beachbody Challenge

Join the group by clicking here or email SunShineStrongBB@gmail.com for more information.

Need to order your program? Click here!

Finding Time For Fitness

90

That's how many hours a week I've been working over the last two months.

Add to that the cooking, cleaning, laundry, and grocery shopping I have to do. All of the animals, both mine and fosters, to care for. Plus football games every Friday and soccer games every Saturday and Sunday. Bills. Research. Friendships to be maintained.

It's all a bit overwhelming. Exhausting. Draining. 

At the end of the day, I just want to sleep. And it would be so easy to do. Just crawl into bed every night without giving a second thought to my health and fitness. Allow myself to fall out of shape and into poor health. So easy.

But the unhealthier you get, the harder it is to keep up with such an overwhelming schedule. So, I make the time. Just 10 minutes at the start of every day (really, 4am burpees suck more than 4pm burpees for some reason). And another 10 minutes at the end of every day. 

But how? HOW do I motivate myself to do this? Because I have to. No, not just for the sake of my health, but for the sake of my business. I have found that the single most amazing benefit from signing up to be a Beachbody Coach is that I HAVE to stay healthy and fit. My business relies on it. 

Interested yet? Find out more by clicking here.

Focusing on Body AND Mind

If you follow me regularly, you know I hold free online challenge groups each month. We focus on basic fitness moves or full fitness programs. Sometimes we just focus on defining and reaching our goals. I love running all of these groups, but I am particularly excited about the two groups I'm running this July.

Mind

I am a book junkie. And since becoming a Beachbody Coach, I have become a Personal Development book junkie. I can't even begin to explain all of the powerful ways that reading these books has changed my life. And often the information contained in their pages is not revolutionary. Most of it is really just common sense. But they are lessons and concepts that most of us, despite the very basic common sense behind them, do not apply in our daily lives. These books have a great power to change.

In July, we'll get started on Stephen Covey's The 7 Habits of Highly Effective People. Click on the picture below to get started.

Body

I am also a yoga junkie. I LOVE yoga. So, I simply cannot wait for the release of Chalene Johnson's new program, PiYo. PiYo combines Pilates and Yoga and so much more for a phenomenal workout that will help you not only increase your strength, but also your flexibility. With it's low-impact design and modifications built in, it is perfect for all fitness levels. This is also HUGE for someone like me who loves to run and strength train. Even better? This program is low-cost. You can get this 60-day program for less than 2 months at the gym.

Interested? Click on the picture below to get started.

Finding Financial AND Physical Fitness

Are financial and physical fitness on your list of goals? With the launch of PiYO this month, I am looking for 4 people to work with to take on the massive surge in business that will happen starting in a few weeks. Fill out the application below and see if being a coach on our team is right for you.

Summer Vacation. Summer Chaos. Summer Workouts.

With summer here and all of my sons' friends fully mobile with their beat up cars and driver's licenses, my house is never empty.

I love this. I love having a constant flow of kids moving through my house. I love that they want to be here. I do.

BUT, this constant flow also means that I do not get the house to myself...ever. And the very open floor plan means that my workouts are on full display. 

It has taken me some time to get fully comfortable with this concept. I mean, the kids that come and go from my home are athletes. They are in what may be the best shape of their lives. I anticipated ridicule. Laughter. Pointing. Mean tweets. A few smirks, at the very least.

Here's what happens instead. They join me. Maybe not for the whole workout, but they join in. And they see how challenging these programs can be. And, more and more, I hear them doing the workouts even when I'm not. Seriously. There are times when I have a basement filled with teenage football or soccer players doing some Les Mills Combat. 

These are kids that whine and complain about summer two-a-days and suicides and Saturday soccer practices. And here they are spending their down time doing High Intensity Interval Training. By choice. 

It is, in a word, awesome.

So, all you moms and dads out there, don't let the chaos of summer vacation throw you off your game. Keep getting those workouts in, kids or no kids. 

You Want Results? Go Get Them!

You want results? You've got to go get them. True.

And if you want help getting those results, you've got to get signed up with me. (Seriously, it's free and I'm all about commitment, accountability, and motivation, so sign up here.)

Even better than getting me as your coach...for free? Getting Les Mills Combat for next to nothing.

No, really. For less than you would spend on a month's gym membership, you get a 60-day program that you can do from the privacy of your own home, complete with an online support group and ME as your free coach.

This is one of my all-time favorite programs that I go back to over and over to help me continue to build:

strength

stamina

confidence

power

and a lean, toned body (which is really kinda nice this time of year...)

But you have to hurry! This sale ends June 9th and other programs are already selling out. Order here!

Simple Steps to Goal Achievement

Action Planning.

Goals are important. 

Writing goals down in clear, measurable, time-sensitive terms is important. 

Writing goals down in clear, measurable, time-sensitive terms EVERY SINGLE DAY is important. 

Writing short-term, actionable goals down in clear, measurable, time-sensitive terms EVERY SINGLE DAY is key to achieving long term goals.

Want to be healthier? Great! How will you make that happen?

Want to be financially secure? Yes! How will you make that happen?

Want to change the world? Absolutely! How will you make that happen?

Commit some real time to this process and you will start to see real progress. It won't happen overnight, but just stick with it. It WILL happen. 

Take some time right now to identify 3-4 basic goals you could achieve THIS MONTH that will bring you closer to your larger goals. Write them down, preferably in the current tense to get the greatest psychological impact. Do this at the start of EVERY SINGLE DAY. 

Then, at the end of EVERY SINGLE DAY, put a little check mark next to each monthly goal that you did any work on that day. 

It works.

And hey, did those three goals I mentioned above speak to you? If so, I've got some great news. I know a way you can achieve all three with one simple step. Just fill out the form below and I will follow up with you.

Power 90 In-Home Boot Camp Challenge Group

New Power 90 In-Home Boot Camp starting soon. This is a perfect program for those getting started with fitness. You can achieve great results in this 90 program, but it is also perfect for beginners.

If you'd like to join us in our upcoming fitness support group or just want to know more, complete the form below and I will follow up with you!

Adventures in Marathon Training

Meb Keflezighi won the Boston Marathon this morning, finishing in 2:08:37. 

I ran a 12 mile training run in 2:13:07.

Thankfully, I'm not competing against Meb. I'm also not competing against Rita Jeptoo, who won the women's field with a time of 2:28:57. They are what I like to call super-human. Those times are insane. Admirable, but insane.

I'm just happy to be on this journey to complete my first marathon, hopefully sometime in the range of 4.5 - 5 hours. 

Here's my issue. Give me a few hours of running and I'm bound to find several ways to make an idiot of myself. Today was no exception.

Around mile 8, I became trapped on a cul-de-sac by a rather large dog with unknown intentions. She appeared out of nowhere and she definitely wasn't going to let me pass without some form of groveling. The problem is that, by mile 8, very little blood is flowing to my brain, so it took me several minutes to remember what I've learned in my time in animal rescue. All that came to mind initially was yawn and smack my lips. I also decided it was best to sidetrack into the woods on my hands and knees with my eyes averted, all the while still yawning loudly and smacking my lips. Yes. Yes, that totally happened. 

All's well that ends well, though, because she apparently felt sorry enough for me that she allowed me to crawl past her to freedom. Still, it takes chick a good mile or two to recover from becoming some bitch's bitch. And about the time I was starting to feel good about myself again, I came upon a large group of people out for a morning stroll. The man at the front of the group suddenly threw his arms up in the air. I took this as the international sign for "You Go, Girl!" and threw my arms up, woo-hooing in return. Wait, is he? Is he yawning? Yes. Yes, he's totally yawning. 

Whatever. I'm 10 miles into a 12 mile run, my achilles thing hurts, I'm running out of water, and my stomach keeps growling despite the 17 gnats that I've swallowed on my journey. At that point, I couldn't even be bothered to look embarrassed. Yes. I just woo-hooed myself. You wanna judge me? Try picking up the pace a little bit first. See how clearly your brain works then.

Apparently, running makes me resentful.

Working Massage Into Marathon Training

If you follow me on Facebook, you may know I made it into the 2014 Marine Corps Marathon. 

If you've ever run a marathon, then you probably know that I am experiencing a bit of panic now trying to plan for training. Twenty-six point two miles is a lot of miles. A lot. *sigh*

So, I'm doing a lot of research to determine how best to avoid breaking down mid-marathon into delirium and begging random strangers for a piggy back ride to the finish.

At the top of my research pile is the impact of massage on runners. I could quote all of the medical mumbo jumbo, but I won't. It's boring, trust me. But the bottom line is, massage is good. Wait. Let me rephrase, GOOD massage is good. A bad massage can leave you injured. Believe me, it's happened. I once paid $90 for someone to decide partway through my Swedish massage that what I really needed was a deep tissue massage. I was not physically or emotionally prepared for a deep tissue massage. It took me two months to recover from that deep tissue massage. 

I have since found a phenomenal massage therapist that has a strong understanding of physiology and what my body needs to recover efficiently from my training. It's almost magical how she can find areas of stress and injuries that I've neglected to even tell her about. (I think maybe she's part witch - but the good kind of witch, like Hermione). 

For real, no one looks like that when they're getting massaged. But that's absolutely the way I feel like I look when I'm getting massaged.

So, I don't really have my mileage plan set up yet, but I do know that I will be working massage into my plan at least monthly over the next 7 months. Likely, I will increase that closer to marathon time. Luckily, my spa offers a wonderful club plan to help me afford frequent massage. 

Whether you're a regular runner or not, I encourage you to invest in regular massage. You will be happier and healthier for it.

Now, can I get a ooh-rah! (That's a marine thing, right?)