*FITNESS SHOULD BE FUN!!*

Someone mentioned in conversation the other day that they "hated" working out.  I thought; really?  You HATE moving?  You HATE being active?  You HATE making yourself better?  You HATE feeling good about yourself?  I don't know about you but the way I feel while I am kicking my own butt and after a great workout is amazeballs!  THEN it hit me...those words used to come out of my mouth until I changed my tune, my routine, my attitude, and my lifestyle.  I figured out the secret sauce when it comes to fitness.  FUN.

Living a healthy lifestyle shouldn't be a daunting task.  It should be fun.  Does that sound crazy and unrealistic?  Well, it shouldn't.  Working out shouldn't be viewed as a crappy and annoying chore.  It should be viewed and approached as a fun experience because you are getting to know your body (and yourself) on a more personal level and are making an effort to improve yourself!  You may even meet some great people along the way!

Are you motivated?  If you dread the workout you are about to do maybe your fitness regime needs fine tuned and redefined!

Although diet, nutrition, hydration, and a workout plan are extremely crucial and I talk about all of those all of the time too, the most important ingredient to fitness is FUN.  Transform your fitness into a lifestyle that is invigorating and fun.  After all, your most effective fitness occurs when you are having fun.  You should be doing activities that you enjoy which will then lead you to doing more of it!  See how that works?  Magic.  Add some variety, spice it up!  Keep things fresh!

I actually struggled with this for a long time and learned this aspect of it all the hard way after developing an unhealthy relationship with exercise.  I was not having fun at all with it.  I dreaded my workout every single day.  Yep, it's true.  I would turn into a miserable "you know what" just thinking about it.  Afterwards though, I was a brand new person because I was FINISHED!!  Once I started thinking about my workout that still needed completely, whew...watch out!  It shouldn't be like that.  It shouldn't be a dreadful or even scary activity because it is NECESSARY and BENEFICIAL on so many levels!  I was very unhappy and quite honestly, I was unhealthy.  I didn't know jack about my body, how to treat it, and what I should be feeding it.  I thought I did.

Things have drastically changed these past few years for me because I got to know my body.  I figured out what are considered fun workouts for me and what would keep me coming back for more.  For example, I am not the most flexible person in the world, and I don't really do anything "slow,"  so yoga = not very fun for me and that's OK!  Beneficial?  Sure.  Not fun for me though.  However, I will do it occasionally because of the fact that I am not flexible and want to improve upon that.  I now have a wide variety of workouts that I do throughout the week (thanks, Beachbody) and if I want to switch it up one day, well guess what, I will!  One of the great things about fitness is that it is a flexible and accommodating aspect of our life!  There are many different options for all different fitness levels, personalities, and schedules.  Get outside, stay inside...either way, there are options!

Incorporating fitness into your life in some way shape or form should also be mandatory.  Make it mandatory for not only you, but your loved ones.  It doesn't mean you have to run 5 miles, or swim 50 laps.  You could simply walk 1 mile, ride a bike, go on a hike, take the stairs instead of the elevator...really...anything!  Chances are, you want to be around for as long as you can and be the best version of yourself that you can be for those in your life.  Now, of course, there are some things out of our control when it comes to our health, but this, the physical activities that you partake in, can be controlled.  You control you.

Now that I am older, have a different schedule, and honestly a different outlook on life, I realize that staying healthy and taking care of myself is absolutely essential.  Exercising isn't necessarily something that I NEED to do, it is something that I GET to do.  There are people in this world that are unable to do what I and others are able to do to stay healthy.  I can control me and only me and only hope to influence those around me.  I want to have as much control as I can over how long I am on this Earth!  We need to appreciate what we have control of and what we have and not take that for granted.

Bottom line... make it fun.  Keep it interesting and do things that will keep you coming back for more.  When you add variety it will also work several different parts of your body and give you a more efficient and effective workout plan and routine.  

We have 1 body, so treat it well and be kind to it!

*THE IMPORTANCE OF REST DAYS*

So I will admit it…when I started down this road of exercise after I graduated from college and was no longer playing a sport every day, I was not a fan of rest days.  Before I joined the Beachbody world, I would run and run and run and run until my shins felt like they were going to EXPLODE and I was in a walking boot from a plantar fasciitis flare-up.  Sounds fun, huh? 

I was afraid of taking that 1 single day off from my normal routine because I thought I would gain 10 pounds and completely get off track and lose everything I worked so hard for up to that point.  Does this crazy talk sound familiar to anyone?  WOW - was I wrong.

**NOTE:  There were other factors going on in my life at that time that led me to develop this unhealthy relationship with EXERCISE and even nutrition.  So keep in mind, make sure you are surrounding yourself with POSITIVE people who lift you up, SUPPORT you, BELIEVE in you, and ACCEPT you for who you are!!  I can’t stress it enough!**

Well, once I got my head on straight and starting developing a healthy relationship with exercise the light bulb went off and rest days became a necessity and honestly, a no-brainer.  Do I still hate them?  Yep, you bet!  BUT I know I NEED them.  There’s a difference.  ALSO, now that I am older (eek!) and my body just isn’t the same anymore, it is even more important for me to give my body time to repair and rest.  It is oftentimes a struggle on that particular day and some would say I am not “as” pleasant during that time, but what can I say; I am a mover and a shaker! 

Now sometimes my rest day might be different than others.  I might take the whole day off or I might not and just do lighter exercise as opposed to my high impact, high intensity normal activities.  For example, play softball, “try” yoga or PiYo or take a long walk with Milly.  Something to break a little sweat and get that heart rate moving.  This is perfectly OK and like I said, everyone is different. 

So what’s the skinny on rest days?  Why are they so important?  Well…

Rest days are actually implemented in many professional training plans, even those of Olympic athletes, in order to allow the body time to recuperate.  As we work out, we place greater strain on our muscles, tendons, ligaments, bones, and joints.  Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up.  Hence, if you’re building muscle, you should take a day off from lifting the same region so the body has time to repair the muscles you’re working. 

If you decide against the rest day and don’t implement one into your routine, you are actually increasing your risk of injury.  For example, let’s say you’re a runner…because it is a high-impact sport you are putting stress on your joints and lower extremities to a level that has the ability to crack bones and tighten muscles.  When you don't take a day off here and there, your tight calf muscles or tendons of the feet can lead to bone spurs, shin splints, muscle tears, tendon shearing, or even in my case, a plantar fasciitis flare-up, and so much more!  Also, when the immune system is responding, it floods overworked areas with fluid to help cushion those areas.  As a result, the problem lies in the fact that fluid retention can alter the proper movement of joints and create further injury.  So, by taking a day off, you’re not only allowing your immune system to help “fix” you, but you’re also keeping it from hurting you.  Double bonus!

So you might be wondering; do I have to take the whole 24 hours off?  Well, that depends on the type of athlete you are.  Mind and body athletes (think PiYo and Yoga) may want to take a day off altogether, whereas bodybuilders may only want to take a day off from lifting, but still do a little cardio.  It also depends on your level of fitness.  If you’re just now starting out with your fitness journey, your rest day should probably be a real rest day in which you do not do any activity at all.  A more seasoned athlete has a greater tolerance for continuing to do some light activity during a rest day, which is typically what I will do if time also permits.  Sometimes your schedule might not allow you to take the whole day off that you originally scheduled.  Life happens, things come up, and as we get older we still try and be that star athlete we were in our glory days so we are on Rec league teams.  :)

Another BIG component of your rest day is your nutrition.  It is VERY important not to eat the way you would on a fitness day.  In no way am I condoning calorie restriction, but you probably do not need all those carbohydrates if you’re not exercising as much.  Stick to your nutrition plan, but make it a “light” day.  This is where meal planning and prepping comes in handy…big time!!!  PREP & PLAN!!  This will be different for everyone and your body will probably hit a point where you feel ravenous because your metabolism has shot through the roof as you work out more regularly.  Just remember to eat well, eat right, eat on time and drink lots of water!  The one thing that might help you out when it comes to your nutrition on your rest day is that since you won’t be moving as much or doing your normal workout you won’t have the hunger strikes that you typically do. 

The bottom line and what I have learned these past few years and continue to learn each day is; give your body love and attention and know that every single athlete in the history of time does this too.  Take your day of rest to reflect on how far you have already come, where you are going, and the changes you are making in your life to better yourself and even the ones around you.  Be grateful for your body, willpower, and dedication and the fact that you even have the opportunity to have a rest day.

Every day is rest day for Milly!

Chunky Portabella Veggie Burgers

This picture might not do them justice, but these were AMAZING!  It's not summer but that doesn't mean you can't eat burgers or make them at home!  I don't think I ever need to eat a normal burger again!

INGREDIENTS:

• 2 cups portabella mushrooms, cubed; gills removed
• 2 cups cooked black beans, rinsed and divided
• 2 cups minced broccoli, fresh only
• 1/2 cup red onion, minced
• 3 eggs, beaten
• 1/ cup plus 2 Tbsp. Panko or Whole Wheat breadcrumbs
• 1 Tbsp Montreal Steak Seasoning
• 1 Tbsp Worcestershire 
• 2 Tbsp minced garlic
• 3/4 cup grated Parmesan cheese
• Olive oil

***I minced the broccoli and onion in my food processor!

DIRECTIONS:

1. In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).
2. Next, add in the mushrooms, the rest of the beans, broccoli, garlic, onion, and steak seasoning.
3. Mix until coated.
4. Add in the eggs, cheese, and bread crumbs and mix gently with a large spoon until the mixture is combined.
5. Set aside while you place a medium non-stick pan over medium heat and add 2 Tbsp Olive oil.
6. Once the oil starts to heat up, using dampened hands (the mixture will stick to you if you don't), scoop a 1/2 cup of the mixture into the palm of your hand and gently shape into a burger while pressing together.  The mixture should hold a burger shape and if it doesn't add additional breadcrumbs.
7. Place the burger into the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.
8. Serve with hummus, guacamole, steak sauce, or hot sauce.

Turkey Chili

The cold weather is here and it's the perfect time for chili!  Here is a healthier version using ground turkey and it does NOT skimp on flavor and deliciousness!!!

INGREDIENTS:

• 1 lb. ground turkey
• 1 tablespoon minced garlic
• 1 tablespoon olive oil
• 1 can black beans
• 1 can kidney beans
• ½ cup diced or crushed tomatoes
• 1-1 1/2 cups broth (Turkey, Chicken, or Vegetable)
• 1 small onion
• 1 red pepper, 1 yellow pepper, and mushrooms – diced or cut into small pieces
• ½ teaspoon garlic powder
• 1 tablespoon chili powder
• 1 teaspoon dried basil
• ½ teaspoon dried oregano
• 1 teaspoon hot sauce (I use Frank’s)
• Salt and pepper
• Shredded cheese of your choice

DIRECTIONS:

1. In large skillet brown turkey in minced garlic and olive oil then drain and discard any fat.
2. In large skillet sauté onion, peppers, and mushrooms.
3. Place all ingredients except for cheese into crockpot.
4. Cook for 4 hours on low or for 2 hours on high.
5. Top with cheese as desired.

NOTE:  You can sauté the veggies and turkey all together if you have a large enough pan, but I prefer doing it in separate pans.

Cauliflower Mac & Cheese

Cauliflower is IN!  You wouldn't even know it is in this dish!

INGREDIENTS:

• 8 oz brown rice penne (or whole wheat)
• 1/2 large head of cauliflower, riced in a food processor or minced
• 1 small onion, finely chopped
• 5 garlic gloves, inced
• 1 tbsp. olive oil, extra virgin
• 1/4 cup whole wheat flour (or spelt)
• 2 cups milk (I used almond milk)
• 3/4 tsp. salt
• 1/2 tsp. ground black pepper
• 2 cups (8 oz) Colby cheese, shredded and divided
• Cooking spray
• *Optional: diced mushrooms (sautéed), Frank's Red Hot Sauce

DIRECTIONS:
1.  Preheat oven to 400 degrees.  Spray 9" x 13" baking dish with cooking spray and set aside.

2.  Bring a medium pot of water to a boil and add pasta.  Cook for 10 minutes on low.  (The noodles should not be fully cooked.)  Drain, rinse with cold water, drain again, and then transfer to a large mixing bowl.  NOTE:  if you are using any other type of pasta, follow package instructions, but under cook by 4 minutes.

3.  Add cauliflower to pasta in mixing bowl and set aside.

4.  Preheat large skillet on low heat and add olive oil. onion, mushrooms, and garlic.  Cook for 2 minutes, stirring occasionally.

5.  Add flour to skillet and cook for another minute or until flour is well combined.

6.  Whisk in milk, raising the heat to medium-high, bringing it to a boil.  Once boiling, reduce heat to low-medium and cook for 5 minutes.  After the 5 minutes, remove from heat and add 1 cup of the cheese, salt and black pepper and stir until sauce is smooth.


7.  Pour mixture from skillet into the bowl with the cauliflower and pasta and mix well.  The mixture should be thick and not saucy.

8.  Transfer mixture to previously prepared baking dish, level with a spatula and top with the remaining cheese.

9.  Bake uncovered for 25 minutes or until cheese is bubbly and a golden crust and edges appear.

10.  ENJOY!  Add some Frank's for some extra kick!!

*WHERE IS THE LOVE?*

I decided to change the title of my blog and add the word, “love” and remove the word, “live.”  After all, if you’re laughing, loving, striving to be fit and live a healthy lifestyle, then that constitutes as living in my book.  I honestly feel that love is the most important aspect in life.  Everything in life circles back to love, think about it.

(Enter in song by the Black Eyed Peas or Celine Dion....your pick.  I have included both of them for your listening pleasure.)

Celine Dion

Back Eyed Peas

I feel that we were put on this Earth to love and that is our sole purpose.  Call me crazy, but loving is actually one of my favorite things to do.  When I say love, it could be a variety of things; the love for our children, ourselves, family, a significant other, a pet, God, or just to love others in general.  Regardless, if we are on the receiving or giving end, the feelings of love help us feel fulfilled, whole, magical, awesome, relevant, special, and that we matter.

Unfortunately you can’t have love without pain though.  The pain, although with you forever in some way shape or form, can be a learning experience.  It is up to you how you will utilize the pain that you have experienced.  Don’t let the pain define you and your future.  Learn from it, heal, fix it, and release it.  Holding onto the pain, past, hurt, or regrets will only hold you back from what you are meant to experience.  It is quite the process, yes, but you can be bitter or you can be better.  I chose better.  

My dad recently said to me, “Remember, don’t follow your heart, follow your head.”  I was completely baffled and somewhat mortified because that is exactly the OPPOSITE of what I believe and what I feel is right!  It bothered me that he would say such a thing, but then it hit me and made me think of just how many people out there live their life like that!  It was an eye opening moment for me and made me realize I have been making a lot of decisions in my life with my head NOT my heart, which has caused a lot of unhappiness.  

Now this doesn't just pertain to loving someone, it can also pertain to your career.  I recently discovered my passion and would like to continue to pursue it despite what others feel and think.  It could possibly require more schooling and it might not pay very well at the beginning, but should that stop me from following my heart and what I really want to do?  It shouldn't.  Think with your heart, act with your heart, not with your head...?  Does that even make sense?  Sure does.  I recently spoke with someone who admitted she was in a career and stayed because the money was good but she was not happy.  She then changed fields and positions and even though the money is a little less, her happiness has increased, which to me, is priceless.

Not everyone will agree with your decisions on who you love or what you love, but it is not up to them to agree and like what you do.  You are running your own race and following your own heart.  You only get one shot at this thing we call life.  Sometimes it takes a few failures to experience success not only in love, but all aspects of life.

Of course I had to include one of my favorite songs from my favorite band ever.  All you need is love.

*WHERE IS THE LOVE?*

Banana Oat Cookies

When your sweet tooth strikes, but you still want to stay on track, these are an amazing treat!  NO sugar added!

INGREDIENTS:

• 3 mashed bananas (ripe)
• 1/3 cup unsweetened apple sauce
• 2 cups oats
• 1/4 cup almond milk (I use Unsweetened Vanilla Almond Breeze)
• 1/2 cup raisins (optional)
• Handful of dark chocolate chips (optional)
• 1 tsp vanilla
• 1 tsp cinnamon

DIRECTIONS:
Mix all ingredients together and form into small balls on cookie sheet. Bake at 350 degrees for 15-20 minutes!

Roasted Nuts

It's no secret.  I like nuts and nut butters and especially love when the nuts are roasted!  However, most nuts are typically roasted using vegetable oil which contains GMOs, but these bad boys are roasted using coconut oil and WOW does the house smell wonderful after these are made and they taste amazing!  You get a lot of nutritional benefits from nuts such as vitamin E, magnesium, and omega-3 fatty acids, but nuts can easily be overeaten.  Just make sure not to eat the whole batch in one sitting because approximately an ounce of almonds alone (about the size of a shot glass) has 14 grams of fat and more than 160 calories!  Snack responsibly!  :)

Ingredients:

• Coconut oil
• Salt (I use sea salt)
• Nut mix (I use almonds, cashews, pecans, pistachios)

Directions:
Preheat oven to 325 degrees.  Melt a spoonful (this can vary) of coconut oil in the microwave for 10 seconds, toss the nuts in a bowl with the oil, add the sea salt, and continue to toss it all together.  Spread nuts in a pan and roast in the oven for 10 minutes.  Pull out of the oven.  Stir.  Roast for 10 more minutes.  Let cool and ENJOY!!!

Easy and delicious!

Stuffed Peppers

I actually got this recipe from the man himself, Shaun T.!  I tweaked it a little bit, but still I give props to him for this one!!

Makes about 6 servings.

Ingredients:

• 1 lb. lean ground turkey
• Frank's Red Hot sauce
• 1/4 minced onion
• Lemon pepper seasoning to taste
• 3 large red, orange, green, or yellow bell peppers, washed
• 1 cup fat free chicken broth
• 1/4 cup tomato sauce
• 1 1/2 cups cooked brown rice or quinoa
• Olive oil spray
• 1 Avocado (optional for topping)
• Diced sauteed peppers and mushrooms (optional for stuffing)

Directions:
Heat oven to 400 degrees.  Cook rice/quinoa and set aside.  Heat olive oil on medium heat in pan.  Add onion and Frank's Red Hot sauce and saute for approx. 2 minutes then add ground turkey.  Season with lemon pepper and other desired seasonings and cook completely through.  Add 1/4 cup tomato sauce and 1/2 cup chicken broth, mix well and simmer on low for 5 minutes.  Combine cooked rice/quinoa and meat together.  (You can add diced peppers and mushrooms to the rice/quinoa mix as well!  I sauteed them first!)

Cut peppers in half lengthwise and remove all seeds and place them in baking dish.  Spoon mixture into each pepper.  Pour remainder of chicken broth into the bottom of the pan with the peppers.  Cover tight with aluminum foil and bake for about 35 minutes.  Top with avocado.

*STAYING ON TRACK DURING A HOLIDAY WEEKEND*

The Holiday weekend is upon us!  It's time for hanging out by the pool and cooking out.  Like so many other people I often struggle to stay on track during the Holiday season....ANY Holiday.  It's easy to get sucked in with the temptations of potato chips, hot dogs, cookies, and burgers.  However, I often ask myself, what do I want more?  Short term satisfaction or long term results?

Bring a Healthy Option to Parties.   
Instead of selecting from the food options that others provide, be proactive instead of reactive.  Take an appetizer, dessert, or an entree that everyone can enjoy.  It doesn't even have to be labeled as a "clean" eat.  There are so many options available that are clean and delicious!  When you have control over a few of the menu options, you will avoid the post party BLAHS! 

Going Away? Prep it and pack it up!
Just like you pack your clothes when you go on a trip, pack your food as well.  Select foods that pack easily and will stay if you have a long trip.  Grab a cooler and pack up!  Here are some of my favorite on-the-go snacks!

·                     Carrots and Hummus 

·                     Apples 

·                     String Cheese 

·                     Quest Bars 

·                     Shakeology  (The one meal a day I don't go without; it's equivalent to eating 5 salads in one serving!)

·                     Peanut Butter Fudge Power Bars

Check out the Menu Before You Head Out to the Restaurant!

Most restaurants have their menus.  Check it out before you head out!  Look for good key words like grilled, steamed, and broiled.  Don't be afraid to speak up.  Most restaurant chefs are more than willing to make your meal specific to your tastes and wants.  

Stay Hydrated!
Carry a water bottle with you everywhere.  You should drink at least 72 ounces of water every day.  Drink even more when it's hot outside, or you've had an intense workout.  Drinking water is not easy to do - especially when you are busy!

Exercise!

Get it done!  It's so easy to skip it, but it's also pretty easy to fit in a 25-30 minute workout no matter where you are.  If you are traveling, pack up your laptop and bust out some T25, PiYo, P90X3, 21 Day Fix or any Beachbody Workout!  Spend time throughout the weekend being as active as possible.  Take a walk/hike, swim a few laps, play with the kids, or walk the dog.  Just keep moving!

Most importantly, enjoy yourself!  Don't throw away all the hard work you've done throughout the week.  It's OK to have a "treat" meal, but the more you plan for success, the easier it will be to keep your goals on track!! 

I hope this helps!  Please message me if you would like to work together to begin setting your summer health and fitness goals.  

*SO YOU MISSED A WORKOUT…NOW WHAT?!*

Oh Snap.

“What do I do if I miss a workout?”  I get asked this a lot because… Hey – life happens! 

I used to be a raging "you know what" on the days I missed a workout because I was brainwashed that it HAD TO happen...every day...for at least an hour.  WOW - was I wrong and I am very thankful that I have let my stubborn guard down and have learned that it's not only NOT the end of the world, but I can pick up right where I left off and I don't need to do a full hour to get a "real" workout in!

Sometimes workouts get skipped because you're sick, you're traveling, your kids are sick, or for some other reason, like your dog ate the disc. 

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped.  If you miss much longer than that then you've got a decision to make.  You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. (check out here ways to get motivated)  With that said, doing the full program as scheduled is the best way to make sure you get full benefit from it.  If you just miss a few days, it's fine to resume where you left off, but if it's been weeks, you've probably lost most of your gains fitness-wise, so it's worth starting from scratch in order to get the most possible gains and to avoid injury.

However, if starting completely over will crush your motivation, start where you left off, but if you've been off more than 5 or 6 days, ramp back up slowly or you'll risk getting so sore you can hardly move by exhausting all of your fast-twitch muscle fibers.  If your program offers a recovery week, start with that. 

I have been there a few times and yes, it can be frustrating, but listen to your body because getting back into things too quickly can lead to injury which will push you even further back and cause even more frustration!!

Sweet Potato & Quinoa Turkey Chili

Ingredients:

Delicious!

• 1lb Ground turkey
• 1 Small onion - chopped
• 3 Garlic cloves - minced
• Salt and pepper
• 3 Cups chicken broth
• 1 Can diced tomatoes
• 1 Cup uncooked quinoa - rinsed
• 2 Large sweet potatoes (about 1lb.) peeled and chopped small
• 2 Tablespoons chili powder
• 1 Teaspoon cumin
• 1/2 Teaspoon salt
• 1/2 Teaspoon paprika
• *Also Optional to Add: chopped peppers, black beans, additional onions
• Toppings (optional): Shredded Monterey Jack cheese, chopped avocado, tortilla chips, green onions

Directions:

Add ground turkey and onion to a large skillet over medium-high heat.  Season liberally with salt and pepper then cook until no longer pink, breaking turkey up as it cooks.  Add garlic then cook for 30 more seconds then add to a 6 quart crock pot.  Add remaining ingredients into crock pot then cook on high for 3 hours, or low for 5-6 hours, or until sweet potatoes are tender.  Serve with toppings.

Personally, I LOVED it with the added chopped peppers and black beans with some Frank's Red Sauce!

*HATERS GONNA HATE*

What’s the point of having a blog if you don’t speak your mind from time to time for hundreds to see? 

It’s no secret that I like to live a rather healthy lifestyle but don’t deprive myself either.  With ANYTHING in life I have learned there will always be haters and naysayers out there. 

So I decided to address the topic and how it relates to the new opportunity that I have taken on in my life.  It’s something I always just shrugged to the side, but recently I have decided to take a step back and look at it all as I continue to post my positive quotes and pictures everyday hoping that I reach people like how I was reached.  Sure, not everyone drinks the Beachbody juice, but guess what?  That’s OK.  I am more than fine with that.  I don’t really care to be honest.  Some people just don’t give a rat’s ass.  It’s not for everyone.  It's exercise and healthy eating just in a different form and with a twist and some kick ass support, that's all it is.  Generally, it’s a no brainer that those 2 factors are important; exercise and healthy eating.  I have always had an interest in fitness because of my athletic background and all around way of life so this isn’t anything new to people.  The nutrition is what I needed the most help with and to be honest, the positivity too.  I wasn’t looking to make drastic changes, I developed an interest in eating better so that I could lengthen my life and feel better inside and out and help the people in my life make better decisions along the way too.  After all, I want those people to be around for a long time.  Not a crime or an obligation, but a CHOICE.  I made this choice to make the changes I needed to and continue to make (and even often struggle with) in an attempt to improve my life and those around me.  If something helped me for the better why would I not want to share it?  That’s selfish if I don’t.  I shouldn’t be hiding it.  I shouldn’t be ashamed. 

We, as Beachbody Coaches, are a group of people looking to help others reach their goals and reach ours along the way too.  We don’t force anything down anyone’s throats and if you think our positivity is being forced down your throat I suggest you take a long look at yourself and your attitude in general.  It’s actually what I did at one point in time.  A few things happened in my life that caused me to take some big steps back and do some reevaluating.  You can actually delete me if you don’t like the positivity, which wait a minute, doesn’t really make sense to me now that I think about what I just said.  Someone doesn’t like to kick start their day on a positive note?  Hmmm.  Anyways…I’m not rail thin and I don’t want to be because HEY! - I’m not made that way!  It’s just not in the cards for me.  The Doctor said I would grow into my size 10 shoes and be taller, well….he was wrong.  I have been there; killing myself day in and day out and being miserable and beaten down emotionally and mentally not being good enough for some.  The fact of the matter is, I have accepted my body for what it is.  

It took me one hell of a long time to get here through thick and thin with NO SUPPORT at first when the times were the hardest, but I am proud to say that I am finally there.  I work damn hard and the rewards are worth it.  I have reached the point where I am maintaining so that when I do get blessed with children I can recover faster, have a (hopefully) speedy and healthy delivery, have a healthy baby, and ultimately instill my good habits onto my family and friends.  Just because I post every day about working out, clean eating, healthy living etc. doesn't mean I am unhappy with my body or depriving myself or judging.  It simply means I am trying to encourage, guide, assist, and help any way that I can.  *Side note - I probably should have been a teacher.*  

So I know it’s the easy way out to blast us as Beachbody Coaches or even as people who participate in all things Beachbody but might not be a Coach.  It’s a shame that people are criticized for doing something that they love even if it ISN’T health and fitness related.  Some people are so quick to judge and think they are some super hero/cool person for doing so, ultimately bringing down the person who has made a change in their life.  People are choosing to make themselves better and they get criticized for it.  As Coaches, we are trying to help others and make ourselves better as well during the process.  Hell, you don’t even have to be a “Coach” to do that.  

You may find my posts to be annoying.  I apologize for my positivity.  Wait, actually, that’s a lie, no I don’t.  For so long I have been drained with negativity and this is what makes me happy and makes me feel good so why should I apologize?  Why apologize for wanting to help people?  Why should I be embarrassed that I enjoy fitness and living a healthy life?  It’s preposterous.  Am I 100% perfect all of the time?  Um, hell no….have you ever tried Kribel’s cake?  Reese’s peanut butter cup pie?  Yeah, exactly.  When I feel better about myself, everyone benefits.  I am living life….my life.  I don’t deprive myself, but rather make conscious decisions that will affect my body long term and my future.  I no longer beat myself up and down when I eat something “bad” for me every once in a while.  I have developed a healthy relationship with health and fitness.  I am here to tell you and show you that it is possible to do so in a success manner! 

   

2 OF MY BIGGEST FANS! :)

Everyone has their own form of exercise or healthy living or actually maybe they don’t.  That’s fine; to each their own.  All I simply do is provide help, guidance, assistance, advice, tips, and support any way that I can to the people who want it and to the people who ask for it.  Am I a know-it-all?  Nope.  Don’t want to be.  I have been on the other side of the fence and it was a very dark place so why go back?  Some people might be too scared or nervous to reach out and ask for help and that’s fine that is actually very normal.  That’s where I come in.  I am there to help people get to where they want to be and don’t judge.  If that means losing weight, good.  If that means maintaining your weight and just making a few tweaks, good.  If that means eating healthier, cool.  The list goes on.  I’m not a model, personal trainer, professional chef, or anything like that.  I am just a normal girl who likes to stay in shape (always have been, I’m an athlete) and I love food…who doesn’t?  I am just trying to find that healthy balance.  The food I make is good, healthy, and is eaten by others who typically eat fast food or very unhealthy food and they enjoy it.  (Yes, those people are in my life and I don’t force anything upon them.)  I found my passion and I encourage you to as well.  I am approaching 30 (yikes) and have had some major eye opening experiences over the past year alone.  I love what I do and I encourage you to find that for yourself too whatever and wherever it may be and don’t be ashamed of it.  

So if you are scared.  There is no need to be.  If you are nervous or scared of failure.  Don’t be– there is no such thing as failing.  If you are in denial and feel the need to trash talk and be negative, I (again) suggest you take a look at yourself and what you think you are getting out of it by doing that.  This lifestyle isn’t for everyone.  Everyone has their own journey, their own path….not everyone is the same.  If you hate my positivity and the fact that my goal is to help others, then delete me from Facebook, don’t look at my blog…whatever, I won’t be offended.  If you hate the pictures of other people’s transformations that I share, then delete me or keep ignoring them.  I do this because I care.  I do this because I want to spread the knowledge and joy of living a healthy lifestyle and not having to kill yourself in the process or deprive yourself of life to get there.  I want to help others and I wish I had this support 6 years ago when I needed it MOST.  All I can do is move forward and hope that I help others just like me. 

If you have been on the fence, I ask you…what is holding you back?  Fear?  Anxiety?  Pride?  Embarrassment?  If you want to learn more, let’s talk.  If you want help, guidance, support, extra motivation, or accountability, I invite you along for the ride and let’s do this together.

THE RESULTS SAY IT ALL!!
(Fellow Coach & Friend - Brittany!)

*BENEFITS OF HAVING A HEALTH COACH*

Well, it’s pretty obvious that I am very passionate about living a healthy lifestyle and still love my occasional piece of cake, ladylock, or icing cookie (Shout out to Kribel’s Bakery!), but I still manage to stay on track and see results!  So here are a few reasons why I think everyone should have a Health Coach.

You may be thinking, “Great, how much does that cost?”  So before you start the Negative Nelly talk, let me get into it and explain myself.  Before Beachbody entered my life, as many of you know, I was a gym rat to a “T” and spent a lot of time and money there!  I even worked at one on the weekends!  If I wasn’t there killing myself, I was running outside killing myself.  I ran races, trained until I was in a walking boot for 2 weeks, and woke up at the crack @$$ of dawn to race to the gym to make sure I got the machine I wanted.  WHEW!  Looking back, it makes me angry how much time, emotions, and money I wasted day in and day out.  Now I do still run, but just not every day for miles and miles with pain and misery every step of the way.  I do it when I have some extra time and not trying to lose 5 pounds in a month just to feel good about myself.  It was a bad relationship I had with my old ways.  Very bad.  Things got ugly.  I was trying diet pills, I tried to cut my caloric intake tremendously, I was running in the snow, and I would be on machines for hours….yeah…ugly! 
          
*The fact of the matter is:

1.  I am not a personal trainer.
2.  I am not a nutritional expert.
3.  I do not know a lot about the 3 million type supplements and diet pills sold at Health Stores across the country.  I do know that some of the pills that I have tried were a temporary fix and more harmful then helpful!

*This is what I do know:

1.  What works for me, my body, and my way of life.
2.  Attitude is everything.  (I am an ex-Negative Nelly)
3.  Accountability is the missing puzzle piece.

Life happens.  It happens to all of us whether we like it or not.  There are disappointments, successes, struggles, and accomplishments.  Through the ups and downs of my life, I have maintained a workout schedule that has been hard and challenging, but successful and has improved my life 100%.  Yes, I will always be a work in progress, but I like that and wouldn’t want it any other way!  I feel that it should be that way for everyone because perfection just doesn’t exist!

My Favorite Meal of the Day!

Wait, Dana, I thought this post was about the benefits of having a Health Coach?  Yes, my blog post friend, yes it is.  So here we go…here are the benefits.

1.  IT’S FREE:  Say what???  As a Health Coach, I am not an expert (at anything) but a woman who has helped a slew of people lose weight, keep it off, eat healthier, and pay it forward.  I am given the tools by Beachbody to help others.  Simply put- if you follow my advice, tips, and guidance, IT WILL WORK.  There is no if, and, but, or maybe.  There is no guess work, only results.  The testimonials you see on the infomercials, before or after the workout videos themselves, or on Facebook, are indeed real.  Why?  Well, because of the simple fact that there is no magic pill.  It's hard work, but anyone can do if they are willing to do it.  Here's my transformation after my first round of INSANITY!  Not only were there physical transformations, but mental and emotional ones too! 
 

My First Transformation pics - INSANITY

2.  IT KEEPS YOU MOTIVATED:  Why do you think that most diets fail?  Think long and hard about it.  You start a new routine and you are pumped and ready to go.  You read the directions, you look at the testimonials, and you know it's your turn to see those kinds of results and be successful.  Well, diets aren't meant to be permanent.  Diets are meant to provide temporary results and usually through a cut in your calories which then result in a cut in nutrients.  I hate to break it to ya, but your body needs these nutrients!!  Eventually any temporary results you experienced from the diet come creeping back.  You gain it back, fall backwards, and that cycle begins yet again!  Being part of a challenge keeps you motivated because there is no diet, it becomes a lifestyle.  There is only REAL food and that food gives you natural energy and ignites your system into naturally wanting more REAL food.  This doesn't change.  This is long term…a lifestyle.


3.  IT KEEPS YOU ACCOUNTABLE:  An Accountability Group (aka Challenge Group) consists of a group of participants who "meet" online in a closed, private group to achieve their own personal weight loss goals.  Through the help of the coach, each day they are motivated to achieve real results because they are surrounded by others who want the same thing.  Everyone in the group works out on his or her own and report to the group for daily tips, motivation, and recipes.  This is how I got started with Beachbody and since September of 2012, there has not been 1 month where I have not been a part of an Accountability Group.

My Furry Accountability Partner!

When you follow the meal plans and workout schedule provided by your Beachbody program, participating in the Accountability Groups, and listening to your Health Coach, you will not only see results, but you will become the lifestyle behind these results: FOREVER.  So with that said, I would love to be your own personal Health Coach! 

The occasionally cookie and cake craving will still creep in and by all means, you should listen to that.  There will come a time where those sweets cravings that were once frequent will start to subside and you will start to crave the good things just as much…the veggies and fruits.


I look forward to working with you and helping you with your own personal journey to a HEALTHY and FIT life.  If you would like to participate in the next Accountability Group, please complete the application below.

If you aren't quite ready for an Accountability Group but you would like to participate in a small, motivational Facebook group, there is a place for you too!  All you have to do is complete the free online account at: http://www.beachbodycoach.com/esuite/home/dmvoit.  

If you are ready to get down to business, let’s get this party started!  

Fill out my online form.

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