Timing Your Carb Intake

Yes, what you eat matters. But what also matters is WHEN you eat it.

This is NOT a scientific study or anything like that. But this is based on my own experiences, research and results.

TIME YOUR CARB INTAKE FOR FASTER SLIMMING!! 

I know, I sound like I'm trying to sell you something. But I AM NOT! 

Listen, I have been on a health and fitness journey since for the better part of the last decade of my life. I have had my ups and my downs. I have worked with trainers, I have done TONS of research, and I have been the guinea pig for all of the things I would ever suggest for anyone else.

About 5-6 years ago, I was training A LOT and always eating right. I was in great shape but I always had a little extra bloat happening that annoyed me! I didn't know what to do. I tried water pills, cutting out salt, cutting out fruit, etc. But nothing was doing the trick.

But one day, I decided to time my CARB intake. I just wanted to test it out. So I told myself, no more COMPLEX CARBS after 3 pm each day. By this, I am talking about BREAD, PASTA, RICE, etc. SLOW DIGESTING, COMPLEX CARBS. 

I would focus on fruits, vegetables and water/tea the rest of the day. This meant that my largest meal was either breakfast or lunch instead of dinner. It took some adjusting on day 1. But the results I experienced from just that first day were INCREDIBLE! I felt so much lighter, more energized and less BLAH the next day.

I did it for a week, and VOILA... it was like I never had the bloating and extra pooch in my gut. It was like MAGIC. I don't lie! Seriously!

This is still something I strive to do each day because after just a month of it, I BROKE my plateau, lost 5 pounds and my abs started to become more defined.

SO... while I am not a certified dietician or nutritionist, I do know that this worked SO amazingly well for me and it is something I HIGHLY suggest for those that have hit a weight-loss plateau like I did, or even if you just want to beat that bloat!

Let me know how it goes for you! I would LOVE to hear about your experience with my experiment!

How to Un-Do the Over-Do: Post-Holiday Tips

So, if you are anything at all like me, you TOTALLY overdid it on the sweets and savory items this past week. And you are really starting to feel the effects, right?

Sluggish. Tired. BLOATED! Yuck! No one likes feeling that way! But, I am here to give you some helpful tips on how to un-do what you just over-did! So, without further a-do...

#1. HYDRATE. HYDRATE. HYDRATE!

This is something I could talk about ALL day! I know that most people "believe" they hydrate properly, but if you aren't drinking at least your body weight, in half, in ounces of water per day, you are MISSING out! Get on the bandwagon my friends.The days of "8 Glasses a Day" are long gone!

Take your body weight, divide it in half and that is how much water you should be getting in EVERY DAY!

If you are seriously bloated and sluggish, I recommend an additional 16 oz, at least! It will help your body rid that extra water weight! Trust me!

#2. Load up on the fruits and veggies!

Now, this seems pretty much common sense, but let me tell you, it's not. Listen, for a few days at least, you will need to cut out the yummy leftovers, the processed foods and anything that isn't a fresh fruit or vegetable.

Snacks are no longer going to be some of those pretzels or crackers with cheese! Snack on an apple with some type of nut butter (for protein) and trust me, you will THANK me for this! You're body will start going into healing and nourishing phase. This way, you will find that long-gone energy and be able to power through step #3...

#3. Get MOVING!

Move that body, my friend! Get it going!! I'm not saying you need to go run a marathon. Quite the opposite, actually. The first workout after over-indulging is always the toughest one! I get it. So the simple answer is a simple workout to get your heart rate up and get your internal body temperature up (burn some of those pesky calories!)

I suggest: PiYo, walking on an incline, jogging, plyometric workouts, etc. None of these will cause you to quit your workout 5 minutes in because they won't feel impossible!!

YOU CAN DO THIS! 

#4. Power up with a NOURISHING MEAL REPLACEMENT SHAKE!!!!

I LOVE LOVE LOVE Shakeology, and this isn't a question to anyone! This is not your mother's protein shake. It's something all it's own!

It is an all natural, whole food, protein, energizing, meal replacement shake with all of the vitamins and nutrients your body NEEDS and CRAVES after eating such unhealthy foods for the past few days (or weeks.) It also has probiotics to keep your tummy at its optimal bacterial state for proper digestion, along with fiber to keep everything MOVING..

PLUS, the amount of recipes you can make with this amazing shake are INCREDIBLE. You can make it taste like those evil little Reese's Peanut Butter Cup Minis that you can't stop grabbing on your way to the couch or out the door.

It will crush your cravings for junk, improve your overall health and you will feel so great, you will drink it forever! AND if you become a Coach you can receive Shakeology at the price I pay! Check it out here!


#5. Think about doing a full body Refresh!

This is the end of the year and we all have wonderful resolutions for 2016 that typically include:

- Getting Healthier
- Fit into my skinny jeans
- Workout more

In order to get your body at its pique performance, I recommend the 3 Day Refresh! This is a wonderful, 3 Day program that will help you reset your internal processes and you'll probably even lose a few pounds! Check it out here under "Shop".

TIP: This is also a great way to overcome a plateau!

Let me know if this helps you!! Also, contact me for information about Shakeology, fitness programs from home and building a business as a health and fitness coach!!

Falling Off Track ...

We all know that we do this from time to time. I can't tell you how many times in the past year that I have completely fallen off track with healthy habits. Life gets in the way all too often. Work becomes more demanding, I never get time to spend with my son and I never get a chance to just BREATHE. I am sure that some of you are in the same boat. How frustrating is it, right? But how do we get back into it and keep going at it? DEDICATION and continuous MOTIVATION! I will help you in just 3, simple steps!

1.  WRITE IT DOWN! Remind yourself daily what your final goal is. Make a dream board, make it your background on your phone or computer! Put it right in front of you as often as possible! When you keep your eyes focused on the goal, your mind will stay focused, as well. I have started doing this recently and I have found it to be much easier for me to stay focused on my healthy habits goal.

2. CALL IT "ME TIME!"I love this one! We all need a little bit of this, don't we? How much of the day do you spend focusing solely on you and your goals? Probably not much, and if you're like me, its because you feel guilty for spending any of your free time focusing on yourself instead of your child, significant other, friends, etc. But remember, you need some TLC too! Without it, how can you possibly remain effective to others? You need your health and fitness, or one day you won't have time for anyone else because you HAVE to take care of yourself.

And lastly, step number 3. Now do NOT stop here, this last step is EXTREMELY important! 

3. TELL YOURSELF THAT YOU CAN!! I know that many of you, if you are anything like me, battle with negative self-talk. I am that person that looks in the mirror every day and picks apart every last part of me that could/should/would be better "if only I had..." But you know what? It is time to be DONE with that kind of thinking. We need to move past this! We are all worthy of feeling GREAT about the bodies that we own. While you are going through this lifestyle change, make this a daily goal of yours... wake up in the morning, go to the mirror and tell yourself you ARE enough, you ARE beautiful and you ARE worth the time and effort that you are putting into finding your healthy self. The more you say it, the more you believe it!

I know that this all sounds so SIMPLE and the thought must come up... "How the heck is this really supposed to help me?" But I promise, it will. You see, here is why. Your body feeds off of the information that you MIND gives it. If you are constantly feeding your body bouts of negativity, disapproval, doubt, how do you ever expect yourself to change? Today is your day to get back to your healthiest you, and it starts with you believing in YOU.

Are you with me? I sure hope so! If you have questions, comments, suggestions, please let me know. I want to be your guide, your supporter and your friend through this journey. Please SHARE, COMMENT, LIKE, etc.

Love ya!!

5 Healthy Tips to Survive Halloween

We all know just how FUN Halloween is for our little ones. They get to get all dressed up, go from door to door to get candy, come home and enjoy their plunders! We, on the other hand, have to deal with all the leftover Halloween candy (and by “deal with,” I mean try NOT to eat all of it) But no matter how hard you may try to avoid those sticky, sugary, chocolatey goodies, they still manage to just be wrappers on the floor, table and couch. And YOU end up with a tummy ache. How do these little devil spawns (aka candies) end up in your tummy without you even realizing it?!! 

 

Oh Halloween, as much as I used to love you as a child, I am now grown. My metabolism has slowed down, my body is no longer growing and these sweet treats MUST stay off my hips. So, how do you avoid it when it’s all around you? Well, short of completely banning it from your home (which I’m sure the little ones would not appreciate very much!) here are some fun tips that will help you save those extra calories from making your jeans too tight come Monday.. 

 

#1. Eat a healthy, protein-packed breakfast. 

                I know, I know… Breakfast? The Most Important Meal of the Day! Well, yeah, it is. And here is why it will help you avoid that binge. If you skip that healthy breakfast you are likely to consume MORE calories during the day (research has proven it!) Breakfast is essential for jump-starting your metabolism. It is called breakfast for a reason. It “breaks” the “fast.” If you do not eat this amazing meal within an hour of waking, your body is likely to start storing extra fat because it feels that it has been too long since you last ate and that means there must not be food available. So it panics and thinks, “OH NO!! Starvation is coming! Hey, it’s ok man, I got you!” And then those jeans are feeling a little snug just a few short days later... I promise. (I know from experience.) And the reason it is necessary to make sure you meal is protein-packed is because it will fill you up with LESS food and that full feeling will last LONGER! (Amazing, right?)

 

#2. Snack! Snack! Snack! 

                Sounds amazing, right? Well, sure you SHOULD snack a little throughout the day. But be strategic about it! Make sure that you are snacking at the right intervals. Your meals and snacks should be planned out in 2 ½ - 3 hour intervals.  For example, 2 ½ - 3 hours after you eat your breakfast, you should have a smaller, healthy snack. For me, this looks like apple slices and almond butter, or Ezekiel toast with almond butter and sliced banana. These are just a couple of examples of a healthy snack. You should have at least 2 small, healthy snacks throughout the day, between your meals. This will also prevent you from feeling snacky later when all that candy is in your hands, slowly being dropped into the bags of those adorable little trick-or-treaters. 

 

#3. Water Down!

                I’m sure you expected this one, especially if you know me at all. (I am a water FREAK!) But this is really important! Water is essential to our bodies. Every day that you do not drink enough water, you are depriving yourself of all the great benefits! Drink up! It will curb those darn cravings, help you drop that bloated look you’re rocking, and detoxify your body (there are many more benefits too, like clearer skin and weight loss!!) I find that the days that I am snack-y at night when I get home are the days that I have not had enough water. Here is an easy way to see just how much water you really SHOULD be consuming per day: Your Weight / 2 = Ounces of water you should be drinking! I mean, sure it may seem like a lot, but remember, your body is made up of mostly water, and you are constantly losing water throughout the day in tears, saliva, sweat, etc. Fuel your body, the calorie-free way!

 

#4. WORK IT OUT!

                No matter what it takes, no matter what happens… work out! Find some time in your day to get your fitness on! Either walk with the kids while they trick or treat, go to the gym before the dreaded doorbell begins ringing, or fit in some crunches. Do SOMETHING to get active. Studies have shown that those that work out during the day are less likely to eat extra calories or crave sugary treats. Even if it’s just a few jumping jacks or running in place, any work out is better than no work out. Just be active. Your body will thank you, I promise. 

 

#5. Drop the Zombie Look.

                Meaning, get some SLEEP! First of all, it is not flattering having those bags under your eyes,  caked up with concealer. No one looks good or feels good when they are tired. We all KNOW this already, but seem to forget it with “Shark Tank” is on or we have access to Netflix. I am guilty, too. I could sit on the couch and watch every episode of “Grey’s Anatomy” until dawn breaks. But especially tonight, while we are all trying to avoid the dreaded candy dish, sleep is important! If you go to bed just an hour earlier, you will be less likely to eat too much candy (or any at all, if your willpower is Herculean!) But think about it, there are multiple benefits here. You technically can’t eat candy in your sleep and you are also helping your mind, body and soul with an extra hour of sleep. Trust me, just try it. 

 

 

So there you have it. 5 Simple Tips to help you avoid those evil treats tonight. Enjoy! I hope this was helpful! (And don’t beat yourself up too much if you have one or two delicious, sweet treats.) Happy Halloween!! 

 

 

               

What Keeps You Motivated?

“What keeps you motivated to work out or eat clean?” This is a question I hear often. Well, honestly, there are many reasons I want to continue doing these things. The main reason, though, is that I want to be my best self every day.

                How often do you wake up and feel bloated? You slowly walk into the bathroom to look in the mirror and see the damage done by this weekend’s indulgences. As you glance at your own reflection you see a pimple the size of Mt Everest on your chin. What more could possibly go wrong today?

Well, realistically it isn’t the end of the world? It can be undone. But why start ALL OVER AGAIN? I don’t like to wake up Monday morning and feel sluggish and gross. I want to wake up and have energy. I want to walk into the bathroom and look at my reflection and feel confident in how I look and feel for the rest of that day.

                I know from much experience that the days after I over-indulge in sweets and rich foods, I feel crappy. I know that if I didn’t work out I will feel tired and motionless. I know that if I didn’t drink enough water I will feel puffy and my jeans won’t fit comfortably. Knowing all of these things, I know that I have to make the right decisions for ME. I know that I need to stay active, hydrated and healthy.

One thing that many people don’t think about every day is that without their health, they wouldn’t have anything. My theory is that, although it may seem selfish to others, I am taking the time necessary to care for me so that I can continue to be the person that others know and love. I take time to take care of myself to be able to take care of my son. I take the time to take care of me so that I can be the best ME I can be.  

So what motivates you? What inspires you? Is it bikini season? That cute dress you haven’t been able to wear yet? Your kids? I would like to know! Comment below!

Thank you for reading!

My Story, My WHY!

A few years ago, I was struggling with body dismorphia and anorexia with a few bouts of bulimia and binge eating. (I know, I know... Another young girl with eating disorders!) But for me, it was my life. I was so afraid to be "too fat" or "ugly" because there were some people in my life that made me feel like I was just not good enough. It started out with a lot of working out and I told myself that I was eating healthier and less because it was better for me. I convinced myself that I was being "healthy." 

I began losing weight quickly and one of my friends told me that the tragedy of a break up I went through was suiting me because, even though I was starving myself, I was looking great. I was at my "goal weight"of 120lbs. I fit so well in a dress I wore to an event with some friends! I felt great. (A bit dizzy, but thin.)

         Well after that my mind and body was addicted to "healthy" fitness and food. I was cutting my calories to 300-500 calories a day! (This is real life! I have a journal where I wrote all of this down to track it each day!) There was even a month where I only ate every other day and only 400 calories on those days. 

         Even though people were telling me I was getting too thin and I looked unhealthy, I ignored it. In pictures or in mirrors, my arms looked fat, legs were jiggly, etc. But that wasn't the case. I got down to 103 lbs and said to myself, "Oh my gosh! I am finally almost below 100 lbs." Thats when I realized I had a problem. I am 5'7" and should never be that tiny! 

          It took me almost 2 years to recognize it, but even then I struggled to make myself eat. Food actually SCARED me. I knew the calorie content of everything you could imagine! (I even once made a list of things that start with the letter "C" because they were all unhealthy... Cookies, cakes... Etc and swore those items off my "acceptable foods" list.) I was taking diet pills and "holistically" trying to lose weight. I was taking almost 30 pills a day to help "boost my metabolism" and cure my energy issues, fix the "real reason" I was too "fat," etc. Can you imagine taking that many pills per day? 

                Now, I know it sounds absolutely ridiculous to most people. I mean, how tough is it to want to eat more. Most people struggle with eating less. For whatever reason, I told myself that I just had to keep going with it because I just wasn’t going to be good enough until I was “perfect.” 

                To be honest, I never was “good enough” for those people that were in my life then and I never have been because, although I never knew it, I was TOO good for them.

                But in all of this, I had supportive friends and family that helped me see that I was sick and that I needed help. My boyfriend at the time, someone who has always been very important to me and will always be, helped me get out of this terrible place in my life. I know I wasn’t always good to him even though he did so much for me. I know that he could have left me a million times for a trillion different reasons, but he never did. He stuck by me and he saved me from myself. He helped me to see that I was worth MORE than I thought. You know what he did that helped me the most? (This is actually pretty funny when I think about it now..) He would come home almost EVERY night with a pint of Ben and Jerry’s ice cream, in all the flavors that I just couldn’t resist before this all happened to me. When he started doing this, at first, I just yelled at him and told him that he should know better than to bring that stuff into the house because I just couldn’t eat it and quite frankly, it scared me! OH THE CALORIES! But when he would go to bed at night, and I would stay up watching Grey’s Anatomy on Netflix, I would sneak into the kitchen, grab the pint and eat the WHOLE THING!! That was about 1250 calories or more in one sitting! I justified it for a while by waking up early to run a couple miles and then hitting the gym late at night. Then I started into the bulimia and the binge eating. But eventually, my body and mind got with the program! (Thanks!)

                When this whole journey, if you will, began I was 135 lbs (healthy range BMI for my height and age.) When it ended I was 103lbs (very unhealthy BMI.) However, someone that goes through this never fully lets go of the emotional and physical damage that was done. My mind still, to this day, goes back to counting calories and feeling guilty when I eat a full meal. I have discovered Shakeology and all of it’s health benefits. I drink one everyday and it helps control my tendency to binge eat and my tendency to restrict my calories. My battle with food has ended and now I have a healthy relationship with food. Now, I know how to rationalize with myself and tell myself that I am worth more than that! I can consume 1200 calories in a day and not have to work out for 3 hours to compensate or feel guilty. 

                I am now a VERY healthy mother to a beautiful baby boy. I am planning my wedding for next year! And I am living life on MY terms!  I am a Beachbody Coach now! I get to help coach people to live healthier, happier lives EVERYDAY! How much better does it get? I know that all of this has happened to me for a reason and I know that the reason was to give me experience and confidence to be what I was meant to be and do what I was always meant to do. 

                Eating disorders are REAL and they effect many people of all walks of life EVERY single day. It is not something to laugh about and it certainly is not something to just brush off. If you are struggling with eating disorders, I advise you find a GOOD therapist and confide in those that care for you and love you. I couldn’t have made it to where I am today without all of the people that saw me killing myself and knew that they had to step in. They know who they are… thank you! And thank YOU for reading my story. If you connected with this story or just enjoyed the read, please SHARE! 

This was before I started losing my mind in eating disorders. 

And this was when I was about 108 lbs. 

And here I am NOW. Healthy and happy.