Energy Dog!

About a month ago, I made the commitment to buckle down and start INSANITY over again from start to finish (having gone through the entire workout twice before, I was ready to push myself again).  For those of you who don't remember, INSANITY is a series of workout DVDs from Beachbody which you do in your home.  It's intensity is unmatched by anything I have ever tried before, guaranteeing you incredible results in a mere 60 days (using nothing for resistance but your own body weight).  It's awesome!  To keep myself motivated this time around, I joined an online group.  We all started INSANITY on the same day (1-31-11) and are there to support and encourage one another on our journey through this INSANE workout!!

Occasionally, people in the group have questions that pertain to other things besides the workout itself.  Last week, one of girls in the group had a question about energy bars.  She was looking for ideas for something in the 300 (or under) calorie range which tastes great.  Of course I recommended the P90X Peak Performance Protein Bars which I have mentioned previously; however my suggestion was overshadowed by a genius recipe suggestion by one of the other group members.  I've named it the Energy Dog.  It's delicious, nutritious and even humorous.  Who would've thought, a snack that delivers a punch line??  So thanks to Chris for your ingenuity.  Many of us in the group have tried and loved it and it deserves proper recognition.  So here it is,

The Energy Dog

It is soooo simple.  Take 1 slice of whole grain bread (try to use bread where there is no mention of sugar or high fructose corn syrup, or the words enriched or bleached in the first five ingredients).

Spread one tablespoon of natural peanut butter or other nut butter on the bread (as you can tell by the above photo, I used almond butter).



Peel a whole banana and place on the bread.  Roll up the bread to resemble a hot dog.  Chow down!!

Altogether, this meal/snack packs about 300 calories.  It's an energy powerhouse for sure.  

Bananas consist mostly of  (natural) sugar and are high in fiber making them ideal for an immediate and prolonged source of energy.  Bananas also are low on the glycemic index (do not have a negative impact on blood sugar) and contain antioxidants.  Bananas are extremely high in potassium (but low in sodium) making them perfect at reducing risk of high blood pressure and stroke.  Oh, and did you know that bananas can help with improving your mood?  Bananas contain tryptophan, an amino acid that can be converted to serotonin - which can lead to improved mood!  If the look of the snack doesn't cheer you up, the tryptophan will! 

Almonds also are full of fiber, protein, are rich in antioxidants and help to reduce blood pressure and blood sugar.  Studies show that although nuts are high in calories, nut lovers are less likely to be overweight than those who avoid nuts (perhaps due to the high protein and fiber content which lead to a sense of satiety).

Everyone knows that fruits and veggies contain antioxidants, but not everyone realizes that whole grains are also sources of these key nutrients.  Whole grains also reduce risk of heart disease, decrease cholesterol levels and blood pressure and help to regulate blood sugar.

So, all in all, the Energy Dog is a perfect, nutrient-packed, natural food solution to a quick snack or meal on the go!

Grab one today!!!

Mooooooove Over Feedlot Beef!

About a year ago, I watched the movie Food Inc..  If you haven't already done so, I highly recommend you watch it.  It's a "must see" for everyone who lives in this country.  Food Inc. is a documentary about our nation's food industry and how drastically the business of food production has changed in the last 50 years.  It also shows how our food supply is (surprisingly) controlled by only a small handful of very powerful corporations who (sadly) are putting the almighty buck ahead of our health and well being.  One large part of the movie is devoted to the disappearance of the quintessential American farmer.  It's actually very sad and shocking to see that most of our nation's small farms are a thing of the past.

After watching Food Inc., I sat back and reevaluated how I shop and what I eat.  I knew I needed to make a change.  You cannot watch Food Inc. and not be affected by it.  Yes, my family eats meat.  Yes, we purchased it from the grocery store.  Yet, we had no idea where it actually came from or what harmful steps may have gone into the process.  I decided I needed to be a more mindful consumer.  It seemed like a huge undertaking for me and I knew I couldn't change everything all at once.  These types of changes are best when taken in "baby steps".  Our diet already includes many organic choices, we read labels, and try to be more aware about what we put into our bodies.  I thought a wise next step for me, in this evolution was to change how I purchased beef. 

Our family eats red meat about once a week.  I was interested in finding a way to purchase beef in bulk, from a local source I felt comfortable with.  I needed this source to assure me it was practicing healthy and humane standards for animal growth and production.  Upon searching, I located a wonderful small farm near where I live.  I contacted the farmers, Paul and Tina Schmid at River Rock Farm about purchasing "bulk beef" for my freezer.  The farm has a small herd of Angus which were originally derived from a plantation in Maryland.  It's a farm that's been in operation for over 40 years.  They raise their herd under 100% organic conditions, feeding them a diet of 100% grass (no grains, no unhealthy antibiotics or hormones).  The animals are grown to their full size in the proper amount of time they need to get there - about 2 years.  I felt good about this choice and asked to be put on their customer list.  They even invited me to visit the farm to see where the animals happily "graze along the banks of the river".  I thought that was a nice touch, yet figured I'd wait for that introduction until it arrived in the little white paper-wrapped packages.

In November, I received my order.  It came frozen, cut, wrapped and labeled to my specifications.  It filled my chest freezer.  The beef I purchased is healthier than "grocery store beef" in that it (being from a grass fed animal) offers a higher amount of healthy fats and a lower amount of the unhealthy fats.  I certainly noticed it has a different taste, and it's one we've grown accustomed to and are thoroughly enjoying.  We are hoping it lasts at least through the summer.

As a consumer (and a human), I highly recommend you be more mindful of where your food comes from, how it is produced, and the steps that were taken to get that food to your table.  You may find some very surprising things along the way.  The shocking truths you may discover just might change your life forever.

~Always striving to live a Fit Full Life! 

Busy Busy!!

So, I try not to be a complainer or live in a negative way, but I'm going to let you in on a little secret.....I LOATHE the word "busy".  It just drives me bonkers.  "Busy" grates on my nerves like fingernails on a chalkboard.  When people say "I'm always so busy" or "I was too busy to (fill in the blank)" or especially "I have no time for that because my life is just so busy" it makes me want to scream!!  The last time I checked, we all have the same amount of time every day.  24 hours in one day.  168 hours in one week.  I understand there are people who have a lot going on.  Jobs, kids, activities, housework, family obligations, yadda, yadda.  What I fail to understand is why some people feel that their "busy" outweighs everyone else's "busy".  Why do some people use their "busy" as an excuse (as in "I am too busy to exercise" or "I am too busy to eat right")?  168 hours in a week (and how we use that time) is all about choice, not a scheduling issue.  Despite a full schedule, obligations, a seemingly endless list of "to dos", people have to be willing to make a choice - especially when it comes to making time for exercise, or properly planning nutritious food options.  Yes, it does take a little time.  Yes, it does take scheduling.  Yes, it does take effort.  If everyone would just be honest from the get go and drop the word "busy" from their vocabulary, I think I can live with that.  If people would just tell it straight (as in) "No, I don't exercise because I don't want to get up an extra hour earlier in the morning" or "I don't prefer to eat healthy options because I am too lazy to shop for or prepare it" at least it's straightforward honesty and no more bogus "too busy" excuses.    

If you are willing, ready and able to make the choice to open up your sechedule, my advice is to honestly look at the 168 hours you have in a week.  Figure out the amount of time you devote to everything you do in life: work, eat, sleep, play, family, miscellaneous tasks.  Be truly honest with yourself.  I am 100% sure there will be time left over somewhere in there to devote to a regular exercise program and the effort it takes to eat right.  The question remains, how much of that time are you willing to give yourself ?  If it means improving your health, your body, your outlook on everything, your life......aren't you worth that extra time?

Be honest with yourself and others.
Drop the word "busy" as an excuse for everything.
Start moving.
Start eating right.
Start LIVING!
  

A Healthy Snack or Occasional Meal on the Go

Trying to eat 5 small meals a day can sometimes be a challenge.  If you live a full life like me, you're not always home (or are lacking the energy) to prepare the requisite protein/complex carbohydrate/fat combination that a clean, healthy diet requires.  Normally, I wouldn't recommend a product that comes "from a box" as I prefer food in its most natural state.  (The more a food has been processed, the more I try to avoid it.)  However, let's be realistic, shall we?  We all want a simple solution, something easy, that's good for us, and that we can just quickly grab and go, am I right?  Besides Shakeology (which is one of my very favorite things in the whole wide world), another quick snack or occasional meal option would be the Peak Performance protein bars offered by Beachbody.  These bars were made in conjunction with fitness guru Tony Horton (of P90X fame) and it's been said that he was meticulous about getting it just right.  Good news too!  Beachbody has recently reformulated these bars to have less sugar, more natural ingredients and no trans fats.  Each bar contains around 260 calories and packs in over 20 grams of protein.  In my opinion, they taste much better than other performance/sport bars on the market. 

Order a box of these delicious bars today.  They will give you the nutrients and energy your body needs while delivering protein to help you gain the lean muscle you're looking for!!

~Cheers!

Embrace Your Shape

I work hard to be fit.  I exercise 5-6 days a week, eat healthy and try my best to make the right choices.  Yet, I have a confession to make.  No matter what I do, how hard I work, or how much I sweat, I will never ever be skinny.  My frame, bone structure, genetics, muscles and so forth are such that I will never be a size 0 or even a size 2.  No matter what I do.  But guess what?  I am okay with that!  I am completely and totally fine with that.  Really.  I happen to enjoy my curvy behind.  I have learned to accept having broad, muscular shoulders.  My strong, wide back and large chest don't bother me much anymore (makes the waist look smaller after all).  My arms aren't as big as I used to think (and are those little biceps popping out?).  

We need to stop comparing ourselves to other people, comparing our bodies to other bodies.  We need to love who we are, what we look like and what makes us unique.  We need to stop looking at sickly thin models and celebrities (who are most likely dying for something deliciously sinful to eat) as role models for the perfect bodies.  I once heard a quote "Be yourself.  Everyone else is already taken".  Isn't it about time we start working on ourselves, concentrating on simply becoming fit and healthy from the inside out - no matter what that end result looks like?  It's high time we turn our attention inward, focus on what we love about ourselves, and celebrate it - even if our bodies aren't "skinny" or "perfect" by the world's (warped) standards? 

LOVE WHO YOU ARE, WHAT YOU LOOK LIKE and (by all means) EMBRACE YOUR SHAPE!!!!

 

For Ladies Only

I am by no means a Fashionista or Style Guru.  I'm a simple jeans and tee shirt kind of girl.  In fact, Stacy London of "What Not To Wear" fame would most likely be horrified upon inspecting my wardrobe (which consists heavily of multiples of the same items).  When I find something I like, fits right, looks good and feels good, I duplicate!  That being said though, I have a GIANT issue when I see women wearing HORRIBLE bras..........

First and foremost, ladies....what is the DEALIO?  In my professional (and yes, I am a professional - more on that in a sec) opinion, too many women could give a rats patootie about lifting up "the sisters" and giving them the respect and platform (no pun intended) they deserve!  You know the ones I'm talking about!  The women who are content wearing a partially decaying, 4+ year old, stretched out, discolored (when upon closer inspection have teeny elastics fraying out all over the place) unsupportive or even (*GASP*!) a sports bra on a regular basis.  These foundations do absolutely nothing to show off the body parts they are meant to be highlighting. My goodness, I've even encountered some women who are still wearing the nursing bras they wore when feeding their baby (6 years ago).  In my opinion, there is absolutely no excuse for a bad bra.  Let me tell it to you straight.......get rid of 'em!!!  Every good, self-respecting woman needs to ditch the old and march themselves into the nearest lingerie-selling establishment and get a professional bra fit.  Professional you say?  Yes that's me, at your service!  Let the me and the experts help you!!  Part of my job is that I get to measure and fit women with the right foundations.  I will let you in on a couple little trade secrets - it ain't rocket science yet most women are wearing the wrong size and wrong fit!!!  It's an epidemic, but I'm here to rescue you from all your lingerie woes. 

You know when you see someone who could use a little (or a whole lotta) lift?  Wrong size!  You know what I mean when I say "back fat"?  Wrong size!  You know the photos in fancy lingerie catalogs of models whose ample cups runneth over?  Wrong size!  So I'm about to tell you the proper way to measure.  Now, you could try this at home, but I recommend and trust the professionals.  By the way, there's absolutely no need to be shy.  You can wear your own (elderly) bra and a form fitting tee shirt for a bra measure.  No need to feel uncomfortable as no skin will be showing!

~ Use a tape measure and somewhat tightly measure around where the band of the bra should rest (under the shoulder blades and right under "the girls"). 
~ Take this number and add 5 inches (say if you measure 29, then 29 + 5 = 34 so your band size is 34) if you are measuring an odd number (say if you measure 30, then 30 + 5 =35 round UP to 36 and your band size is 36).
~Then measure the fullest part of the chest.  Compare this number to the band SIZE not the band measurement.  So, if you're cup measures 38 and you measured a band SIZE of 36 that's a difference of 2 inches.  Are you following me?
Cup size determinations:
+1" = A cup
+2" = B cup
+3" = C cup
+4" = D cup
and so on.........

Here are some helpful hints/facts about wearing a proper bra.  The band should rest below your shoulder blades not high up on your back.  If it is too high up, it is too small.  There should be no space in between "the girls" and it should rest flat against your skin - if you can fit fingers up in between under the fabric, it's too small.  Every time you lose or gain weight, you should get re-measured and get a new one (even as little as 5-10 pounds)!  Unfortunately, as we age age our bodies age with us and things in that region change (c'est la vie!).  What you wore for a bra size in your 20s might not be the same size in your 40s.  Get fitted.  The band should take the brunt of the weight, NOT the straps!  Wearing a properly fitting bra lifts you up (obviously), shows off your waist, takes pressure off your back and shoulders and makes you look thinner!  Plus, it makes you feel more confident and better about yourself.

Go on, give yourself and your lady parts a little gift today.   While you're at it, why not go a little wild, ditch the white and nude colors and go for something pretty!

~Cheers!

Here's to a Happy Heart!

It's Valentine's Day.  Love is in the air, right?  Live, laugh, love and all that good stuff!  But, how can you live a fulfilling life, laugh a lot and love with all your heart if your heart is literally broken or on it's way to being broken? Of course, we all know that when you eat a crappy diet, or smoke, or don't exercise or all of these combined, your heart is breaking (and you are dying).....I know, sad, right?  Why are people so reluctant to do something about it?  As Americans, we're always looking for a quick, easy fix (or a pill) for what ails us.  Hard work is just, well.......too much work, right?  I say "Get off your mushy butts, America and DO SOMETHING"!!!  Here's some fantastic news for those who want better nutrition and don't know where to turn.  Shakeology  is here to save the day (or at least your dietary woes)!!  What's Shakeology, you ask?  Well, in one word - AWESOMENESS - and it's one of my very favorite things in the whole wide world (next to diamonds and my Keurig coffee maker).  It is a delicious, vitamin/mineral packed powerhouse meal replacement/supplement.  Go to the Shakeology page of this blog to see more information or check out my website. 

Participants in a 90 day independent study were asked to do two simple things:
1.  Exercise moderately (as in 3 times a week, nothing too too rigorous)
2.  Replace one meal a day with Shakeology

The results of the study were astounding!  People in the study reported that using Shakeology

 ~gave them the feeling of being full and satisfied,
~had lots of energy
~gained mental clarity
~lost weight
~reduced appetite
~reduced cravings
~improved digestion. 

The most stunning facts were those of heart related nature.

~Those on Shakeology were found to have reduced oxidative stress (a risk factor for degenerative diseases) by 90% (bet the pharmaceutical industry can't say that about any of their products!)
~People lowered their total cholesterol by 30% and their "bad" cholesterol by 38% (hello, cholesterol lowering medication, what do you have to say about that?)
~They reduced their cardiovascular risk factors by 24%

Forgive the corny reference, but Shakeology is very near and dear to my heart - ha ha!  My husband comes from a long line of heart disease sufferers.  People who have dropped dead suddenly from heart attacks at or around the age of 60.  I'm pretty sure we don't want that same fate for him.  Of course, none of us knows when our time ultimately is up, but you can bet we will do everything we can to prevent a preventable early demise.   Shakeology is our insurance that our hearts and health will be protected and (hopefully) last as long as they should.  

Beachbody and Shakeology studies aside,  here's some other good news and positive numbers happening in our own home........

~Both of us dropped our total cholesterol by more than 30 points
~My husband's MD told him to "continue to do whatever you're doing" as he is healthier than he's been in his adult life
~Our skin is better than ever before (smaller pores and no more zits!)
~I've suffered from a "sensitive stomach" most of my adult life......not anymore!!
~We've both lost weight
~At Halloween, there were 3 giant bags of candy sitting in the house for weeks.  I didn't break into it once.  That's saying something
~Random friends we've run into (and haven't seen in a while) are wondering what we're doing, why we look younger, what's our "secret".

So here it is, everyone.  My FAVORITE "go to" Shakeology recipe (which just so happens to be their Valentine recipe too)!!

CHOCOLATE COVERED STRAWBERRIES

(with banana for good measure)

1/2 Cup Unsweetened Almond Milk

1/2 Cup Cold Water

1/2 Cup Frozen Whole Strawberries

1 Scoop of Chocolate Shakeology

1/2 Cup Ice (this is key)

(1 banana - optional)

Add all ingredients into a blender and blend for a few minutes!  The banana adds a creamy, frothy texture and makes it more like a milk shake!  Tasty!!!!!





So, on this special day, forget the flowers (which will just die anyway) and forget the candy (which raises your blood sugar and expands your waistline) and order your sweetheart a beautiful bag of chocolate Shakeology!!!  You both will benefit!!

Happy Valentine's Day and be good to your heart!!

A Lesson in Motivation

Go back in time with me if you will.......June 2010, I'm sitting on my couch (a lot), falling asleep in the middle of the day (a lot), feeling gross, flabby, exhausted and generally apathetic about my appearance and life itself.

Now, I've always been active.  I've got 3 full marathons under my belt, have done several triathlons, participated in indoor rock climbing and group exercise classes, but for some reason, it all came to a screeching halt last year.  Yep, I got into a rut and "let myself go" a bit.  Funny thing is, apathy like that is a vicious cycle.  The more you don't care, the more you don't care.  So there I was, literally becoming part of my couch (muffin top growing by the day), when I saw the late night Beachbody infomercial for the workout series "INSANITY".  It was unlike anything I'd ever seen before and thought it seemed like something I'd enjoy.  I am not a "dainty" exerciser by any means - love me some hardcore cardio and bring on the sweat - the worse I look after a workout, the better!  The trick was, trying to convince my hubby that spending $120 on a set of DVDs was a wise investment.  I suggested not renewing our $100 a year (each) gym memberships (which were up for renewal and hardly being used anyway), he took the bait and we never looked back!  INSANITY is put out by the company Beachbody.  It's is the same company that puts out P90X (which if you haven't heard of by now, you must be living under a rock), Turbo Jam, Slim in 6, and other awesome workout DVDs.  Let me tell you, the $120 was the BEST money we have spent and it changed our lives forever!!!! INSANITY is designed to get you in the best shape of your life in 60 days. It is extremely DIFFICULT, you sweat your cottage cheesy tush (and muffin top) off, and the benefits are amazing!! We both lost weight - he about 13 pounds and myself about 11 (so far) - plus we both have completely toned up, added muscle and significantly lowered our total cholesterol levels. I am about half way to my ultimate goal of another 10-15 pounds lost and my husband only has a couple more pounds to his goal.

So, where does my motivation come from?  What got me up from that apathetic place on my couch, to push myself beyond what I ever thought was possible and sweating like never before?  Well, I gotta say, the shirtless, solidly muscled trainer (Shaun T - who I LOVE) in the DVDs certainly doesn't hurt - hee hee.  But truly, motivation for me comes from a whole bunch of places.  I turned 40 in September and that was HUGE motivation for me.  With Type 2 Diabetes running in my side of the family and heart disease lurking in my husband's side, and obesity on both, I did not want to end up aging with medical issues on top of it!  Looking at photos of my parents and in-laws when they were 40 is an eye opener.  Is it just me or did everyone look 60 at the age of 30 back then?  So call me vain, but I want to be a hot mama at 40 and beyond.  I want to look good in a pair of skinny jeans tucked into boots.  I want my loved ones to be proud of me and I want to be proud and comfortable with my appearance as well.  My Beachbody business is also a HUGE motivator for me.  If I'm not continuing to be a "product of the product", than I am a fraud.  Simple as that.  I continue to try and live by example and practice what I preach. 

So for me, motivation is NOT just the intention to do something, or saying you're ready, or planning it all out, or even clicking "Yes I'm ready to take the INSANITY challenge" as I did back in June.  Motivation is this........you've run out of excuses and have nowhere else to go.  What motivates you?

Launching a New Adventure

"Life is either a daring adventure or nothing."

~Helen Keller

What exactly does "Fit Full Life" mean to me?  It's a little bit of everything.  I'm the kind of gal who is constantly evolving, likes to try new things, to be active and to shout about it from the mountain tops once I fall in love with something new. 

The word that comes to mind is balance.  Living a fit, full, life is (for me) a delicate balancing act .  Balance of deprivation and indulgence, of chaos and silence, of giving and taking.  It means learning a new skill if it benefits myself or my loved ones.  It means giving 100% to every endeavor I encounter.  It means living a life that is driven by action and not by (or sometimes in spite of) fear.  It means doing and being the absolute best I can with the knowledge that I have.

We're all on this planet together, having been given beautiful gifts of our bodies, lives and free will.  Doesn't it make sense to pursue living the most fulfilling existence we can, to continually improve and make progress wherever we can?  I hope you stick around to follow me on this adventure!

~Cheers!