Friday, September 26, 2014

FOMO: Tone It Up Retreat #TIURetreat

I can't be the only one who has FOMO right now. (FOMO - The Fear of Missing Out). Haha.

My Instagram feed is filled with the Tone It Up Retreat! It looks like it's going to be a blast, and I'm definitely jealous of all of their swag. To honor those at the TIURetreat and to make myself feel better about having to miss it…I'm kicking my butt all weekend with some killer workouts. I'm still doing Insanity, actually woke up at 6am to fit in the workout this morning. But I'm going to have a TIU Weekend! Tonight when I get home I'll do the Bikini Arms from BeachBabe2 DVD! Saturday morning I WILL wake up and do the HIIT workout from BeachBabe1 DVD. What better #SassySaturday? After that I work all day on Saturday at the Badger Football game, so planning and bringing my healthy meals are a MUST. To cap it all off on Sunday, I'll be doing a 5K run, hopefully around one of the lakes. Trying to track down some friends to join me!

What's your weekend going to be filled with?

In other news, next week is our LAST WEEK of Insanity!! To cap it all off, we have our ENGAGEMENT PHOTO SHOOT on Sunday, October 5th! Very excited :) No drinking any alcohol between now and then though, I want to have the best skin and body possible! I see why models and people who have to do fashion shoots are able to not indulge. Paying a lot of money (or in their case, getting paid a lot of money) is a serious inspiration to keep it healthy.

Don't forget to check out the 21 Women, 21 Days Challenge too!


Thursday, September 25, 2014

Pumpkin Recipes

Pumpkin season is upon us!! FINALLY! There's nothing I love more than adding pumpkin to everything I cook. It puts you in a good mood and it makes you feel like throwing on sweats and a sweatshirt and curling up on the couch with a cup of coffee and a good book. Oh how I wish I could be doing that right now--- ANYWAY!

Pumpkin is a serious superfood and it's absolutely A-OKAY to eat it this season, as long as you're eating the right types. Go to your local grocery store and pick up some Libby's Pumpkin… NOT Pumpkin Pie Filling. That's the stuff packed with sugar and fat!

When you pick up Pure Pumpkin, you're picking up antioxidants, vitamin A, fiber, potassium and magnesium! Needless to say--those things are all good for you. Antioxidants like vitamin A, C and E help your muscles recover from tough workouts as well as keep your immune system high! The fiber helps your body flush out toxins and keep you regular. Magnesium is needed for bone and tooth health. And finally, potassium helps regular your blood pressure! All those things in this delicious little can? Yes please.

Now, don't get me wrong… you can't go out and have a Pumpkin Spice Latte and expect the same benefits. That thing isn't even made with real pumpkin. It's all a bunch of fake stuff! (Don't judge me because I'll probably indulge in one of those bad boys this season). Instead of fake stuff…try these REAL recipes!

Pumpkin Pie Smoothie


  • 1/2 cup Pumpkin Puree
  • 1 cup Unsweetened Vanilla Almond Milk
  • 4 Ice Cubes
  • 1 scoop Vanilla Shakeology (you can sub another vanilla protein too)
  • 2 tsp Pumpkin Pie Spice
  • Blend and Enjoy :)

Pumpkin Pie Parfait

  • 1/2 cup Pumpkin Puree
  • 1/4 cup Pecans, chopped
  • 2 Packets Stevia
  • 3 tsp Pumpkin Pie Spice
  • 6 oz Vanilla Greek Yogurt (the size of most individual yogurts)
  • Cool Whip (yeah, getting crazyy)
  • Combine the pumpkin, pecans, 1 packet of Stevia and 2 tsp of Pumpkin Pie Spice in a bowl. Stir until well mixed.
  • In a separate bowl, mix the yogurt, 1 packet of stevia and the remaining 1 tsp of pumpkin pie spice. Stir well.
  • Layer a cup like this: Pumpkin Blend (1/2 of it), Yogurt Blend (all of it), Pumpkin Blend (the other half of it), then Cool Whip! Be sure not to go too crazy with the whip :)
  • Enjoy!


Thursday, September 18, 2014

21 Women, 21 Days!

Nothing motivates me more than when I'm helping other people.

Yesterday I saw this quote: "You can tell who the strong women are; they are the ones you see building one another up instead of tearing each other down."

Too often we compare ourselves to each other. And too often it's when we're around "that girl." You know, the one that makes you end up feeling worse, when you thought it wasn't possible. "She" comes in many forms. For me, it was mostly the ones that complained about their body, when it was so obviously perfect. Or the one who looked me up and down and judged my appearance. I would see it happening and if you're anything like I was…you start to cower away.  You retreat into your place of self-hate where you tell yourself you'll never be as skinny as her, or as stylish as her.

But, in the beautiful mess that is LIFE…we need to learn to look past the first comments and the first glances. Behind that killer body or awesome outfit, they're hiding something just like everyone else. More times then not, they have zero self-esteem. They get their high from the attention they get, rather than the love they give. And we should always remember to LOVE them, even if they're making us feel bad. Because they too are fighting a hard battle.

I want to create friendships with you all. 
I want to lift you up on the days when you feel like you just CAN'T do it. 
I want to help you push past whatever obstacles have been holding you back.
And, I want you to help me too. Because I'm far from perfect.

That's why I've created this next challenge. The 21 Women, 21 Days Challenge is meant for us all to help each other. It's meant to show you how empowering and inspiring it can be when you inspire another. And it's meant to get you to STOP that self-hate talk and START the self-LOVE talk.

The only requirement is that you purchase the 21-Day Fix Challenge Pack by September 30th, 2014. It is on sale for $140. At the end of the 21 Days, EVERY Participant will receive a $30 gift card to Target. If you're ready to just dive in, click this link to purchase. If you want to talk some things over with me, or decide if the 21-Day Fix is right for you… fill out the form below!


Wednesday, September 17, 2014

Can't Stop, Won't Stop: What's P90??

Well, if you know anything about my company…you know that they're constantly creating new products for everybody!!

If you're thinking that P90 sounds like a familiar name? Well, it is! The same amazing trainer that created P90X came up with this beauty! The first thing that I thought of when I heard he created another workout was "OMG is it another 90 minute workout…ain't nobody gonna buy that!" LOL. I've always wanted to do P90X, but honestly… I just didn't feel like I could accomplish it. I hate failing, so I never tried. Have you let your fear keep you back from doing P90X or something like it?

This is exactly why Tony Horton created this program! He saw a need for a program that was the foundational skills needed to advance you to a more extreme workout. He created it for people of ALL shapes and sizes…from those that are at the beginning, to those way advanced athletes and for everyone in the middle! It's not only about creating a base of core strength, arm strength and leg strength for other exercises…but it's also a way to help people conquer their fears of weights!!

Is the program right for you?
  • Do you want to lose weight without a hardcore workout?
  • Do you want to get back muscle tone and definition that you've lost?
  • Are you struggling with working long hours and have no time to get yourself to the gym?
  • Do you want a workout that you can do before work this winter?
What IS the program?

P90 is not high intensity. It's not pounding on your joints (like Insanity). It's simple cardio, simple workouts and only about 25 minutes a day for 90 days to totally transform your body and life! The moves are even modified on the screen so that EVERYONE can do this! The program also includes a nutrition guide. Nutrition is always key to transformation so it's really important you stick to a healthier diet!

When is it available?

September 23rd..and only through your Team Beachbody Coach which is ME! 

How Do You Make Sure You're the FIRST to Get it?

I really want to make sure this doesn't just become another product that you order. I have friends that I walk into their house and see the box of supplements they bought or their elliptical sitting in the basement that's never been used. I want to make sure that you get the program in the mail… open it…make a plan..and succeed!

The First Ever Test Group starts October 6th! All you have to do is decide that NOW is the time for you to make a change. Let's do this together! The test group is ONLINE and the only requirement is that you purchase the P90 Challenge pack. Fill out this form to get more details!


Tuesday, September 16, 2014

Triathlon 2015

I signed up for my first Triathlon!! :)

Completing a triathlon has been on my bucket list for a while. I grew up swimming competitively and love the sport. I miss having an excuse to get a pool membership and throw on my cap and goggles! There's no way I would ever be scared of a swim…unless it was the Ironman length! Haha. As far as the biking goes, that doesn't scare me either. Although I would love to have a better bike! Mine's a little rusted and sounds like a T-Rex off of Jurassic Park when I put the breaks on. None the less, it'll work to get a 16 mile ride down. And finally, the 5K run. I'm not intimidated by this either. Although all the people that I beat in the swim will surely beat me in the run. I'm a solid 9min mile gal. What I'm most nervous for is the transitions and cost. I don't want to spend a lot of money on a bike, spin shoes, wet suit, etc…but with the Wisconsin weather in June, I'm sure I'll want that wet suit for the lake swim!!

Luckily, some of my favorite trainers…Karena and Katrina from ToneItUp put together a Triathlon Training Program for any newbies out there. It even includes videos all about the different transitions, a list of all the gear you'll need and how to stay focused when you get tired. I plan on working in the Triathlon training with Focus T25, Insanity and the 21 Day Fix over the next year in order to get ready! Over the winters I usually give up on running, so it'll be my challenge to get my butt to the treadmill! Also, there's a pool on campus that I can buy a membership at for pretty cheap. They have open swim over the lunch break! I'll try to work that into my routine twice a week. In the spring time, Joe and I will pick up biking again. Did I mention he's doing it with me?? Love that guy. Always up for a challenge even when he's awful at swimming.

Have you ever done a Triathlon? Any tips? Where can I find some cheap gear?


Monday, September 15, 2014

What Are Pre-Workout Supplements?

Pre-Workouts? Ever heard of them? I'm assuming you probably have. Depending on who you follow on Instagram, they're all over the place! And there's a million different kinds! I wanted to first tell you what they do, and then break them down for you and give you the 4-1-1 on each.

Pre-workout supplements were made to boost energy and focus, increase fuel and nutrient delivery and increase muscle fiber twitch. There are various forms of pre workouts:
  • The first is a caffeine focused one. Several studies support the use of caffeine before exercise because it stimulates the central nervous system. This increases alertness and focus. Caffeine also has a mild fat burning effect which can spare carbohydrates and enhance endurance performance. 
  • Next is L-arginine (Nitric oxide). The L-arginine is an essential amino acid for production of nitric oxide, which is released by the cells that line your blood vessels. When released, the nitric oxide causes a dilation of blood vessels which means increased blood flow. Increased blood flow means more oxygen to your muscles and more effective training. 
  • After that comes the Creatine focused pre-workouts. These are the most popular with guys! Well, guys take them both pre-workout and just as a regular supplement sometimes.  Every one wants bigger muscles, and that's what Creatine promises. And it delivers. Creatine phosphate performs a number of important functions in exercise including rapidly regenerating ATP. This is the most important fuel source for high intensity aerobic exercise. The creatine also also transports the ATP inside your cells so that they can utilize it. You can find creatine in natural sources like meats and eggs, which you'll need to keep creatine levels up even on rest days ( think of rest days as preparation for lift days). Then, when you take this pre-workout you're going to increase strength, power and muscle size. 
  • Finally, there's Beta-alanine. This pre-workout has studies to show that it fights muscle fatigue during high-intensity workouts. One study even showed that it increased the work during a strength training session by 20%! Both Beta-alanine and creatine are used in pre-workouts for more than just what's above. It's also perfect timing for these supplements to get distributed to your muscles because of the increased blood flow during workouts! 
Some other ingredients that you'll find in a pre-workout are taurine; tyrosine; carbohydrates and electrolytes. Taurine is another amino acid that may decrease oxidative stress on the muscles and help burn fat in overweight people. Key word: MAY. Tyrosine is again, an amino acid. Tyrosine is actually a precursor to norepinephrine (a hormone that acts in the brain to stimulate your metabolism). Tyrosine has been showed increase the levels of norepinephrine, which helps you stay focused during periods of long physical stress. Carbohydrates are your bodies fuel. A small amount of carbohydrates before a workout can give you the burst of energy you need. However, if you're working out for less than an hour---OR if you want to burn body fat, you probably should avoid ingesting a large amount of carbs before your workout. Finally, electrolytes are found in most pre-workouts too. These aren't critical to have, but helps replace the ones you lose while sweating!!

Do you NEED a pre-workout? Aboslutely not. While there has been research on these supplements, everything is pretty much a "may" help. Not a definite! Personally, I love my pre-workout. Especially in the early mornings. It helps me get focused and ready to burn calories. But beware, certain pre workouts may make you feel shaky because of the caffeine. Experiment on your own and find out what works for you! Here are the most popular kinds:

  • Cellucor C4 Extreme: Creatine - I'm trying to find a sample of this guy (since I don't want to spend money on a whole container before knowing whether I like it or not). I have heard really great things about it, especially from those who lift heavy weights (and do things like Cross Fit). 

  • BSN N.O.-Xplode: Creatine - My personal opinion, this one is way too sugary. It tasted like a pixie stick in liquid form. Not for me! I also missed my energy boost from caffeine!

  • NLA for Her Uplift: Beta-Alanine - I haven't been able to try this one yet, but I'm working on finding a sample! 

  • Energy and Endurance: Nitric Oxide (L-Arginine) - This is my first choice. It also has Green Tea in it and helps me to GET AWAKE in the morning for Insanity.

  • Vega Sport Pre-Workout Energizer: Caffeine - While I wanted to love this supplement, for a workout.. I definitely didn't. It tastes great, but I didn't feel an increase in energy.  


Wednesday, September 10, 2014

21 Day Fix vs. 24 Day Challenge


Today I want to introduce you to my favorite workout: The 21 Day Fix!

Usually people assume "Oh, 21 days…that must be like the Advocare 24 Day Challenge." And I just want to shout from the rooftops NO IT'S NOT! :) As a health coach, I love when people decide to take control of their health and wellness…no matter WHAT program they choose to go with. I will not bash a program on my site because I don't agree with acting like that! I have friends that sell Advocare and I truly believe that we can all get along :) What I DO want to accomplish today is to give you a breakdown of the 2 programs so that you can make an informed decision about what's right for you. Because that's what it all comes down to…what's right for you? What will help you lose weight?

21 Day Fix: This program comes to you from Team Beachbody. 
  • Included is 7, 30-minute workouts. Exercise is a crucial part to body health as it helps to boost your mood, change your body composition and decrease stress levels. 
  • This program comes with a basic container system. There is no weighing food, calorie counting or weight watcher points. You figure out your specific calorie range on day one, then, based on that number you are given a specific number of containers you are allotted throughout the day. These containers are broken down into the following: Protein, Veggies, Fruit, Complex Carbs, Healthy Fats, Seeds/Oils/Sweet Treats. If the food fits in the container, you can eat it. Love Greek Yogurt? That's a red container. Want a bagel? That's a yellow container. How about wine? YEP IT FITS!
  • Program Lengths? 21 Days.
  • Focus? The focus is food AND exercise. Autumn Calabrese is your trainer and she will inspire you to work hard during the exercises and to keep following your plan in the kitchen! After all, weight loss is 70% Diet, 30% Exercise!
  • No pills, no fiber packets. Optional: Shakeology! This is highly recommended, but not required to achieve great results. 
  • Program can be repeated as many times as you wish because it is based on a healthy lifestyle! 
  • Price? $60 without Shakeology, $140 with Shakeology

24 Day Challenge: An Advocare Product
  • No exercise program included.
  • The food program is based on 3 food categories: Protein, Carbohydrates and Fats. The program lays out when you should eat each category. 
  • There are foods listed that you should avoid, including all alcohol.
  • There are 2 parts to this program. The first is a 10 Day "Cleanse" but it's not intended to give you side effects. It's a high fiber cleanse, which unfortunately, not all bodies respond to well. The focus of that first 10 days is to rid your body of toxins. The second phase is 14 days and is referred to as the Max Phase. 
  • Timing of food intake is crucial to this program. 
  • This program involves supplements and many pills. The pills and food you eat are intended to work together to help you lose weight. 
  • Length? 24 Days, may only be done once every 90 days. 
  • Post challenge, you have options to continue all the supplement usage or just continue with the knowledge of eating certain foods at certain times. 
  • Spark is provided (an energy drink). Unfortunately, this contains the artificial sweetener Sucralose. 
  • Price? Around $200. 

Both programs have helped people lose hundreds of pounds! Both companies offer support systems to their customers as well.

As you can see, there are positives and negatives to both programs. Personally, I favor the 21 Day Fix because I found it to be easier and more natural. It fit easily into my day and helped me to include more fruits and vegetables. At this point, I have the container sizes memorized!

I do have friends who have had some success with the 24 Day Challenge too. You need to decide which program fits YOUR lifestyle the best and which one you'll stick with. Both programs will encourage food changes and education, and that's why they're both so popular!! 

If you need help figuring out which program is best for you…fill out the form below! I have had experience with both and I can help you figure out which fits you.

Also, check out the trainer of 21 Day Fix on the cover of Oxygen Magazine!!


Tuesday, September 9, 2014

Catch Up

Well, a lot has been going on lately! Which is probably why I haven't posted for a week or so ;)

Work has really picked up since the new semester started. I'm also helping out on game days so that means any home-game Saturdays is an automatic 12 hour work day for me. Needless to say when I come home, all I want is the couch and a glass of wine.

Insanity is still going great! We started month 2 and I think I'm really going to see my results kick it up a notch. We're doing a lot more planks and arm strength movements, as well as squats and lunges built into the cardio aspect of the workout. Last night was "Max Recovery"…and I should have known that recovery just means no jumping. It was a really hard workout!! 45 minutes of planks, squats, lunges, pushups and more! There was a really long stretch in the beginning though and that felt great!

I also just joined a Diet Bet! Diet Bet is a way to get paid to lose weight. The goal is to lose 4% of your body fat in 28 days. If you reach your goal, you split the pot with everyone who also reached their goal. Its a fun motivator and I'm playing to win myself a new pair of boots for the fall :) The game started today and if you're interested…you can find it HERE.

New recipes will be coming your way this week…. so stay tuned!

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