Looking for friends to choose grace with me...

Just doing a little reflection and thinking about my business with Beachbody, as a coach.

I've always known the level of success that could be achieved and that I *wanted* to achieve but I have yet to be able to reach. I'm not a top 10 coach, I'm not even a top 100 coach. I have made a really great income, but not six figures. (which is totally okay!) I haven't been able to reach my desired level of success, not because I haven't had the drive or surrounded myself with the right people...but because of my internal "fear of success".

I know you're thinking 'fear of success'? What? How can someone fear SUCCESS???

I was afraid of losing myself in this business, in the numbers and the constant of running a business. I was afraid of being tethered to my business, instead of living the freedom of time that I was pursuing (and have, personally, for the most part - but I also want it for Kevin, too.)

I have been too wrapped up in my fear to really see my success thus far. And, to see that when I slip up and get lost (because I will - I'm not perfect, by any means) that I can choose to give myself the gift of grace...and keep going.

I know my calling and that is to encourage, inspire, and equip other women - that are also entrepreneurs and moms and that share in my passion of health, fitness, and whole self wellness. I have been in the depths of depression, self-loathing, self-doubting, low self-esteem and self image. I have seen the darkness that can easily take over our lives when we allow that darkness to be all encompassing.

But, I have also been blessed to find an opportunity that has allowed me to live my calling, that helped 'save' me from myself, that helped give me a sense of purpose again, beyond being a mom and wife. It has allowed me to encourage, inspire, and equip other women. It has allowed me to live out my calling and marry it with my passion.

And, I want to help you do that same thing and to build a business from home that you can be proud of and live out your calling.

I am looking for 5 FRIENDS to join me on this journey in living out our passion and calling to help others live healthier, more fulfilling lives.

If you believe that you are missing the mark in living out your calling and believe that this opportunity may be for you, please fill out the application below. <3 

Dear First Time Kindergarten Mom...I hear you.

Dear First Time Kindergarten Mom,

Hi. I'm Candace. I'm a first timer, too. I feel like this is an AA meeting and we should introduce ourselves and hash out our stories.

My oldest started kindergarten last Wednesday at a school that he had to test into. Let that sink in...your five year old is TESTING to get into a school. Completely nerve wracking for me and terrifying for him. One spot out of 60 with over 250 applicants. He almost cried then when they walked him into the room by himself to do the test.

And, I almost did then, too. A solid hour passed and then he was back by my side. Smiling, chatty, and happy. Seeing that totally solidified that we had made the right decision.

Fast forward two months,

It is the first day of kindergarten. I get to walk him in to school and to his classroom. As I get ready to leave him on his first day, I could see the tears welling up in his eyes and could feel the all too familiar sting in mine. I don't know how I held it together until I got to the car, because he was loudly sobbing as I walked out the door. I got to the car and the floodgates opened up. I was filled with questions and concerns.

The questions:
Had I let him become too attached to me?

Did we socialize him enough?

Will he make friends easily?

Did we read enough this summer?

Did I teach him all that I could?

What if he's scared?

What if he's bullied?

Who will stand up for him?

What if he cries everyday because he misses me?

What if I cry everyday because I miss him?

Will he miss his brother, too?

The concerns:
I hope he does all that his teacher asks of him.

I hope he doesn't freak out if the structure changes suddenly.

I really hope no one picks on him. He's already sensitive.

I really hope that if someone does pick on him, he'll tell me and his teacher.

I really hope that he doesn't pick on anyone else.

I hope he remembers where I put his snack in his backpack.

I hope he eats enough.

I hope he learns a lot.

I really, really hope he loves it.


I could go on. Seriously...


He's my first child! My heart walking around beating outside of my chest...

That first day was hell.

I missed him so much. He missed me. He had a terrible first day. He cried the entire day. THE ENTIRE DAY. His teacher called to ask how she could calm him down. It broke my heart. Even moreso when I picked him up and he told me how he hated it and I said that tomorrow will be a better day and he looked me dead in the eye, filled with sadness, and said, "Probably not."

The second day was hard, too. He still didn't like it. He still cried throughout much of the day. But, he was able to tell me at least one that was the best about the day. So, it does get better if your child struggles those first few days/weeks. By the third day (even though he did run into a metal doorframe and end up going home early), he is enjoying it and I am, too.

He gets in the car everyday with something new to tell me. A new friend that he's made. A new skill that he has learned. A new song to sing. A new language to practice (Spanish)! It's all so exciting and scary and still oh so new. He is growing up right in front of my eyes with every passing day and new class. He is becoming more confident in himself, in his abilities. "All it took was a little push, Mom."he said when I asked him how he had grown so much in only a few short days.

And, just like that, even with him being so young, my son has become my teacher. He is teaching me how to cope, to learn, to discover again. He is teaching me to look through his beautiful blue eyes and see the world from a new perspective and inspiring me to grow.

All I can tell you, first timers, is enjoy the lesson. We'll blink and it will be over. <3

Stitch Fix Review : August 2015

Stitch Fix Review: August 2015

Mamas - PUBLIC SERVICE ANNOUNCEMENT - if you are not using Stitch Fix - start NOW - you can do so by going HERE!

Today, I'll review 3 of the 5 pieces that I received in my Stitch Fix on August 13th. I also recieved a draped cardigan and an lovely mint dress that I will review in a few days. But, for now, let's get started!

I requested that my stylist provide pieces that could easily transition from summer to fall and she DELIVERED! Every piece could easily be layered or worn alone to accomodate changing weather and temperatures. I have requested that this stylist style my next box, as well, because she hit the nail on the head!

Pixley Ellie Elephant Print Blouse - Stitch Fix 

It's a chiffon-type knit - very lightweight with 3/4 length sleeves - perfect to transition to fall! Looks great with the black skinnies I have on (that could easily be paired with riding boots for a fall friendly look!), but also would look awesome paired with an infinity scarf (maybe in a plum or maroon hue), boyfriend jeans, and tan booties.

Liverpool Jean Mira Skinny Jean in Black - Stitch Fix

Very easy, legging type jean, not too heavy. Can I be honest for a sec? I want these in every single color. They are just like wearing my yoga/workout pants, but obviously look more put together for running around! Increcomdibly comfortable, soft, supple and hug your curves just right. They have a pull on waist band for easy comfort with no zippers or buttons digging into your waist. They would look great with a tee shirt for warmer days or with a chunky sweater and wellies on those cold, drizzly days that we get in winter here in Alabama.

Zad Marriott Charm Layer Necklace - also Stitch Fix!

If I had seen this in store, I probably would not have picked it up, but I love it! The diamond shaped accents make the piece unique, but elegant. It's dressy, but not over the top. Great necklace.

Mossimo sandals - Target! (Another one of my fave places to shop! I use the Target Cartwheel app to get great deals!)

Bixon Ivy draped peach cardigan - Stitch Fix

It's light, romantic, and lovely. 3/4 length sleeves and the layered chiffon make this THE perfect transition piece for summer to fall! Paired with boyfriend jeans and flats for a casual look or layered over a sun dress for a dressier look, this cardigan is a winner! 

Mavi Distressed Emma Slim Boyfriend Jean - Stitch Fix (July 2015)

Much like the Liverpool Skinny Jean above, I could LIVE in these jeans (and also want them in every color...). Super soft, distressed denim with a more modern boyfriend fit (the crotch doesn't look like it's at your knees - as in other bf jeans I've tried). These are another Stitch Fix fave that I recommend to anyone that had asked about my fave pieces so far...

White tank - Express / Nude patent flats - Target

This was my 4th box from Stitch Fix and my favorite so far - if you are looking at signing up for the service, definitely be sure to set up your Pinterest board for Stitch Fix Style Inspiration so that your personal stylist can style your box to fit YOU! 

Post Hysterectomy Fitness - What my current Diet looks like...

                                          

I mention the meal plan I am following in the video. No doubt, the nutrition is the hardest part, but even following a super clean eating plan before, I found myself gaining weight - instead of losing. The average weight gain of most women in the first year post hysterectomy is 25 lbs. 25 POUNDS!  That's crazy! So, to help you help yourself, please check out my meal planner below - it has the first 7 days filled in to give you an example of what I am eating. You can use the latter 14 days of space to fill in your meals.

Example Meal Plan

And, I can't stress this enough, if you are struggling and would like to learn more about the programs, supplements, or meal plans that I am following in this post-hysterectomy journey, please feel free to contact me at candace@flabbymomtofitmom.com or on facebook here.

Post Hysterectomy Fitness...it ain't easy!

Just a quick update on where I've been, what I'm up to, and how different it is trying to lose weight post-hysterectomy! 

It's not easy. That's for sure. 

Christmas Morning Recipe - Pecan Pie Muffins

This is my first Pinterest recipe that I have actually cooked!  Can you believe it?? I have tons pinned and regularly drool over the beautiful food photos that can be found there, but have never actually made one of said recipes...until now! And, man, did I pick a good one to give a try! These muffin/cupcakes were found on the Bake or Break website and are absolutely delicious!  Please note that these are a TREAT - not a regular occurrence recipe. I was looking for an alternative to actual pecan pie because I'm not a fan of the goop - but love the pecans off of the top!  This was just perfect! All of the taste of pecan pie without all of the mess!

Ingredients (yields 24 mini muffins):

1 cup chopped pecans

1/2 cup all-purpose flour

1 cup packed brown sugar (I used light brown)

2/3 cup unsalted butter, melted

2 large eggs

Instructions:

Preheat oven to 350 degrees. Grease or line a 24 cup mini muffin tin.

Combine all ingredients and mix well. Fill each muffin cavity about 3/4 full.

Bake for 18-20 minutes, or until edges are browned and centers are set.

Enjoy!

Note: I doubled the recipe - except for the butter - and they came out great!  I watched them and they only needed to cook around 14 minutes in my oven. But, as you are well aware, all ovens cook differently - the above is a general rule. Keep an eye on yours to make sure that they don't burn! :)

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Transformation Tuesday: Mackenzie S. lost 17.6 lbs in 21 days!

Transformation Tuesday: Mackenzie S.

Mackenzie was a new mom who found she wasn’t losing her baby weight like she thought she would. She joined a 21 Day Fix Challenge Group, and was able to lose 17.6 pounds and 16 inches in just 21 days! Read her story in her own words below:

Before starting the 21 Day Fix I was feeling like I had lost all motivation to lose weight. I had gone through a major weight loss journey and finally gotten down to my goal when I got pregnant with my third baby. Throughout the pregnancy I indulged a little more than I probably needed to and had a much more difficult time taking the excess weight off postpartum than I had anticipated. I thought for sure I would lose all the weight by the time my baby was 6 months old, but as 8 months post partum rolled around I was still feeling tired, worn out, and overall disappointed in my lack of motivation to better myself and become more active and healthy. I was worn out and exhausted from the roller coaster of weight loss and gain. I wasn’t feeling motivated or desirable and wasn’t putting in any effort to achieve results but was continuously feeling let-down that nothing was changing. I was really searching for something that would make me feel motivated to lose the rest of the weight I had gained.

I chose the 21 Day Fix because I had seen some of the amazing results people had with it, and knew that I needed something structured yet easy. After reading about the 21 Day Fix and looking at some reviews on it, I figured it was worth a shot and might be exactly what I needed to get back into the fitness mindset. I had a great experience! It was so easy to follow and made my meal planning a breeze. My favorite part about it was that it really taught me proper portion control! I loved the color-coded containers, even my kids liked that they were colorful! (and who am I kidding, this mama to three little ones loved that they were dish-washer safe and BPA free!) I also loved that there was an option for eating out or having little treats.

I like how much the 21 Day Fix simplified my eating! I could prep the majority of my meals at the beginning of the week and then just pull out my already prepared containers and eat those! It really changed the way I think about food, too, and opened my eyes to how much I was mindlessly snacking or having “treats” all day everyday. Once I did the Fix I realized that those “treats” really weren’t being a treat to my body, they were slowing me down and making me feel sluggish.

I am most proud of how empowered this program made me feel! I feel like I can do anything now that I have proven to myself that I can stick to goals I set for myself. I set out in this program saying that I would fully commit myself for 21 days and see how the results made me feel. Well I can definitely tell you that I will be sticking to this for much longer than 21 days! It truly is a lifestyle and I now feel that it is an achievable lifestyle! This program has refocused my goals and gotten me back on a path I feared I might have strayed from forever. I now feel ready to take on the world!

The 21 Day Fix really made me accountable to myself about my portion control as well as my food choices. I liked the workouts and found them motivating and challenging. I felt like the structure of the workouts made them tough enough to feel like I was pushing myself, but not so hard that it was discouraging. I saw the most change in my core/midsection, I lost a lot of inches and gained a lot of strength. I felt that my Challenge Group pushed me to finish, as well as really helped me to find new meal ideas and try new recipes! I loved the group and felt they were all motivational!

I have shared the 21 Day Fix with everyone I know! I feel this program can be tailored to fit anyone’s needs and is such a great option for anyone trying to eat healthy, even those (like me) who already ate clean foods. It really provides much needed structure for portion control and when to eat the right foods. 
(Original article appeared on teambeachbody.com)

IF YOU ARE READY TO TAKE THE 21 Day Fix Challenge - you can order YOUR program by clicking this link ---> 21 Day Fix Challenge <--- and adding me on Facebook here ---> Candace Taylor <---to be added to my 21 Day Fix Challenge group!  If you have any questions prior to ordering OR you would like to hear my experience with the program, add me or message me on Facebook above! <3  (If you are not looking for the 21 Day Fix, but would like to participate in the Beachbody Challenge, you can do so at the link below!)

You can change your life, too, by clicking this link---> Beachbody Challenge, for the ultimate motivation to get fit! Select any Beachbody program and once you complete it, share your results for your chance to win cash and prizes.

Week1/2 PiYo Results and 3Day Refresh Befores!

So, I totally missed posting all last week and for that I apologize. It was a crazy week! But, nonetheless, I am back now with a jam packed post for you all! Yay! 

First things first, my week 1 results from PiYo. I lost 3 lbs...I don't know how many inches because I only take those every 30 days. The photos in black, if you recall, we're from Day 1...the pink are from Day 8. I was pretty excited!

Now, onto my week 2 results...much less impressive and no weight lost. To be honest, I was a little disappointed, but considering I came out of the week without GAINING any weight (until Saturday...more on that later) I was pretty happy! So, back to Saturday, that's when SHE came to visit. Ya know, Aunt Flo. (Sorry guys! TMI!) Anyway, SHE brought 5 pounds of water weight with her, I'm feeling icky and squishy. So, I'm starting the 3 Day Refresh today! So excited! 

I'm weighing in this morning at 149...mind you, I was at 144, down three lbs from my first week. I'm being completely vulnerable and honest here. It is no picnic to admit that number. That means I'm now starting over from my starting weight plus two pounds because of that lovely visit. But, it's cool. I can tell from my pictures that everything is tightening up and slimming down. 

Speaking of tightening up and slimming down, are you looking for some extra accountability and support? Want to learn more about my next challenge group starting preseason on July 28th? Sign up here --->>>http://flabbymomtofitmom.automaticCEO.com to learn more! I look forward to hearing from YOU! 

 

Transformation Thursday: Rexanne M. - A Les Mills Pump/TurboFire Success Story!

Transfomation Thursday: Rexanne M.

 

 

Tell us about your life before you started the program. How did you feel about yourself and your body?Having gained 60 lbs. during the pregnancy of my second child, I couldn't even bring myself to take the before picture. I couldn't believe I had let myself gain that much weight. How would I ever take it off and feel good about myself again? I finally broke down and just took the before picture after already losing 20 lbs. I knew I wasn't meant to live a life being this overweight. I now had two kids who would look to me for everything and I wanted to have enough energy to keep up with them and set a good example of living a healthy, happy life. I wanted to feel good about getting dressed, not spend hours trying to find something that would perhaps camouflage eveything I was trying to hide. I wanted to wear this swimsuit again (heck any swimsuit) with confidence. I knew I was the only one who could make the change and take my body and life back.

What inspired you to change your life and begin your transformation journey?
Knowing that other busy moms have done this, people with greater barriers than I have, have done this. I knew I just needed to find it within myself to make the commitment and follow through.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Being completely overwhelmed with being a new mom of two kids, carrying around an extra 60 lbs. and absolutely hating the way I looked and felt. I knew that using Shakeology and BB programs, I could do this!!!!! Once I started moving, I began to feel better. Shakeology gave me the energy I needed to get it done and the programs kept me motivated.

Why did you choose this particular program?
I choose a combination of Shakeology, Les Mills Pump, and TurboFire because I knew I needed good nutrition, a weight lifting program and cardio. This was the combination that helped me lose the first 60 lbs. Then, I did the Ultimate Reset and lost an additional 15 lbs. to be in the best shape of my life. I couldn't believe I was staring at someone who looked good inside and out. Thank you BB for making this life a reality for me.

What in particular did you like about the program you chose?
I love the format of Les Mills Pump, the trainers and the music. It is such an empowering workout and I gained strength quickly. Also, you can't go wrong with Chalene and TurboFire. I love turbokick at the gym, so this was an awesome way to bring that class home on my own time.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
Losing 75 lbs., gaining strength, and being physically fit are certainly on the top of my list. Starting a program and seeing it through to the end was huge for me.

How has your life changed since completing your Beachbody program?
Since my accomplishments with Beachbody, I am now able to set a healthy example for my two boys. I also gained the confidence to train for and run 1/2 marathon, something I never thought I could do. I am not afraid to set new goals, try new adventures, and put in the hard work to get there. I also have the confidence and desire to help others do what I did and find their happiness through living a fit life.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology played a huge role in my transformation. It gives me energy, curbs my cravings, and helps in weight loss for sure. Finally, the Ultimate Reset taught me how to eat clean and to really understand how to fuel my body properly. The ultimate reset was the key that I needed to finally put it all together.

You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.

MY NEXT CHALLENGE GROUP WILL START MARCH 17TH!  If YOU ARE INTERESTED IN BEING A PART OF THIS GROUP, PLEASE FILL OUT THIS APPLICATION !  I WOULD LOVE TO HAVE YOU IN MY GROUP!

GUEST BLOG from Kendra Thornton: Fit Family, Happy Life

GUEST BLOG

FIT FAMILY, Happy Life!

Many thanks to Ms. Thornton for offering a guest blog on keeping your family happy and healthy!

Kendra Thornton, travel expert and FIT mom to 3!

Travel advocate, TV spokesperson, PR businesswoman, proud wife andmama of 3. Kendra is a long time travel expert who has been packing her bags and traveling the world since she was 3 months old! She has found her utmost desire in life is right in her own home. She has taken her excitement for travel and brought it to you with some of her favorite travel tips and tricks. Enjoy!
(Bio provided by Kendra Thornton)

Kendra is an expert on travel, having been the Director of Corporate Communications at Orbitz prior to founding Thornton Public Relations in 2005.

 

 

Fit Family - Happy Life

by Kendra Thornton

Keep moving – that’s what I always do. I can’t help but move with my three busy kids. Being active is just a part of my life. But that’s what gave me the idea to stay fit, whether at home or on the road. I like the way it makes me feel and I like the way being in shape lets me keep up with kids. So, since it is Fit Family Lifestyles this month, I’ve decided to share some of my tips and tricks for staying healthy while I’m out on the road. Incorporating these in your lifestyle will keep you looking great and feeling great:

Fresh Air

Get outside. Plain and simple. The benefits of fresh air are well documented. If you are on the road, make an effort to stop at rest stops and parks. When the kids say they need a bathroom break, take it. Then walk around outside, stretching your legs and breathing in that fresh air that is so good for you. Walking around outside will also allow everyone to burn off some of that energy they have pent up from riding for so long, which will make the next leg of the trip easier… at least for a little while. Even will this cold weather - if you’re traveling to a chilly destination, go ice-skating, snowshoeing, or even try skiing...utilize the outside atmosphere!

Munch

Even when you are sedentary, sitting in a car or plane immobile for long stretches of time, your body needs nourishment. Pack snacks, and lots of them. Choose easy to eat snacks that won’t make a mess, like pretzels, bananas, string cheese, maybe even some trail mix – make it yourself with raisins, peanuts, dried banana slices, dried coconut, and some M&Ms… no one said you couldn’t have a little treat here and there!

 

Don’t Forget the Sneaks!

Amidst all of your pool wear, dinner outfits, sandals, flip-flops, and high heels, pack a pair of sneakers. Who knows when you’ll want to go on a run before everyone else gets up or watch the sunset as you jog.

 

Set Yourself Up for Success

Babies need their routines to be as close to what they experience at home as possible when they are away. This is not only good for them, but also for the parents! Be sure to bring their pillow with the pillowcase they always use on it, their favorite books, and anything else they might need like a pacifier, noise machine, sleep sack, a special blanket, etc. Ease baby to sleep and get some much needed rest of your own as well.

Plan Your Trip

It’s always good to know what you want to do on a trip. This is especially true when traveling with children. Be sure to include hiking trails and theme parks, even outdoor museums where the kids can not only enjoy themselves, but stay active as well.

These are the things I do and they work wonders for my family. I extend a lot of these ideas to school time also, continuing to pack healthy snacks in their lunch bags and getting them outdoors and active as often as possible. You can get outside any time of year. During this season, my family really enjoys making snowmen and going skiing! What kinds of things does your family like to do?

You can find Kendra on Twitter & Facebook - go follow her and show her some love!



Tasty Thursday: Turkey Lasagna with Homemade

Tasty Thursday

 

 

I happened upon this recipe while thumbing through the latest Clean Eating magazine and bought the darn thing JUST for this recipe. It. Is. DELICIOUS.

 

I urge you to make it right now. Tonight. Just do it...soon. You will love it as much as my family and I did. I promise.

 

 

Ingredients:

1 Tbsp olive oil

1 white onion, chopped

1 large carrot, peeled and chopped

1 large celery stalk, chopped

4 cloves garlic, chopped

1/2 tsp dried oregano

2 Tbsp balsamic vinegar

2 28-oz. BPA-free cans unsalted whole tomatoes with basil (TRY: Eden Organic Whole Tomatoes with Basil)

1 Tbsp raw honey

1/2 tsp sea salt, divided

1 tsp fresh ground black pepper, divided, plus additional to taste

1 9 oz. package frozen chopped spinach

olive oil cooking spray

1 lb ground turkey

15 oz. reduced fat ricotta cheese, drained

1/3 cup loosely packed chopped fresh basil leaves

12 whole wheat lasagna noodles (no boil or boiled at home)

4 oz. reduced fat, grated Italian four cheese blend

 

Instructions:

1. In a Dutch oven or large saucepan on medium-high heat, heat oil. Add onion, carrot, and celery and cook until soft and lightly browned, 10-12 minutes. Add garlic and oregano and cook, stirring constantly, 1 minute. Add vinegar and let bubble for 10-20 seconds, scraping any browned bits in bottom of pan. Add tomatoes and stir to combine, breaking up with a spoon. Bring to a boil, then reduce heat to medium to medium-low and maintain a steady simmer. Cook for 1 hour, stirring every 10 to 15 minutes, until thickened. Stir in honey, 1/4 tsp salt and 1/4 tsp. pepper.

 

2. Using an immersion blender, blend sauce to slightly chunky puree. Boil noodles as directed on package at this time, if they are no boil noodles, skip this step.

 

3. Place spinach in fine mess strainer and press firmly to drain. Mist a large skillet with cooking spray and heat on medium-high. Add turkey and cook, breaking up with spoon until no longer pink, 6-7 minutes. Add spinach, remaining 1/4 tsp salt and 1/2 tsp pepper and cook, stirring frequently, until heated through, about 2 minutes. Transfer to a medium bowl.

 

4. In a second bowl, combine ricotta and basil. Season with additional black pepper.

 

5. Spread 1/4 cup sauce inside a 9x13-inch baking dish. Top with 4 noodles, half of ricotta, one third of cheese blend, half of turkey and one cup sauce. Repeat once more, starting with noodles and ending with sauce. Top with remaining noodles, remaining sauce, and remaining cheese blend. Cover with foil and bake for 30 minutes. Remove foil and bake until cheese is melted and sauce is bubbling, 5 to 10 minutes more. Rest for 15 minutes before serving.

 

Nutrients per serving (1/10 of lasagna):

Calories - 253, Total Fat - 9g, Sat. Fat - 4g, Monounsaturated Fat - 3g, Polyunsaturated Fat - 2g, Carbs - 30g, Fiber - 5g, Sugars - 8g, Protein - 24g, Sodium - 310mg, Cholesterol - 44mg

 

 

For more recipes, tips, motivation, and help with losing weight FROM HOME -- follow me on Facebook at Flabby Mom to FIT Mom ...I look forward to helping YOU reach your goals! If you would like me to be your FREE coach - please sign up here!



 

 

Waistline Wednesday : Update Postponed...

Waistline Wednesday

Update Postponed...

 

My Waistline Wednesday update is postponed until next Wednesday for the following reasons:

1. My official two week progress will be on Monday, January 27th, so I'll take update photos and measurements then.

2. My monthly visit is here and frankly, even though I've been busting my booty, I feel like a busted can of biscuits.

And, on that note, I shall share an extremely helpful and interesting article to help YOU avoid the Physique Misery Syndrome that I am currently suffering from. The article was written by Shannon Clark over at bodybuilding.com.

4 Ways Your Menstrual Cycle Affects Your Workouts

by: Shannon Clark

     PMS might as well stand for Physique Misery Syndrome. From firsthand experience, I can tell you that the appearance changes caused by your menstrual cycle can be significant. One morning I'll wake up and see clear ab definition, causing me to feel excited that my hard work in the gym and kitchen has been paying off. Then the next morning, I'll wake up only to find that my abs are as easy to find as a prim-and-proper tabloid shot of Britney Spears. I know when to expect it, so I can don't panic. And the problem vanishes after about a week, as quickly as it came. Still...
The symptoms of PMS vary by individual. They can range from feeling like a nuisance to turning your life upside down for a week. The classic PMS symptoms include water retention and bloating, irritability, strong cravings, appetite changes, fluctuations in pain tolerance, as well as differences in your energy level. Simply put, for the week or two before your period hits, the last thing on your mind is putting in a hard workout or eating healthfully. You want to eat chocolate, ice cream, and pizza while lying on the couch. If you're dedicated to the gym, PMS can leave you feeling psychologically devastated.

Click To Enlarge.PMS can also limit your performance in the gym,
but you can minimize the negative effects.

And don't think this just affects you mentally and appearance-wise, either. PMS can also limit your performance in the gym, making any effort you do put forth less than productive.
The good news? By learning what impact your menstrual cycle has on key factors influencing your workout performance and your body composition, you can minimize the negative effects.
Let's look at some of the key intersections between your cycle and your workouts:

Measuring Your Metabolic Rate

One of the most important factors that you must take into account if you're currently trying to melt off those last 10 pounds of body fat is your metabolic rate. That's a fancy term for how many calories you burn over 24 hour. It'll vary not only from person to person but also from day to day in the same person.
If you're highly stressed out, your metabolism may rev a bit. On the other hand, if you've been following a very-low-calorie diet for a couple of weeks now, you're likely finding that your metabolism has slowed down.
Your cycle also influences your metabolic rate. During the luteal phase of the menstrual cycle—the week or so before your period is set to begin—you'll burn up calories faster than at all other times throughout the month. Researchers measure increases in total energy expenditure of 2.5 to 11% during this time.
This may not seem like all that much, but if you're dieting, it'll make a difference.

However, most women also experience an increase in appetite during this period. They're hungrier and more prone to cravings. The net result is that they end up consuming more calories than they're expending through this increase in their metabolic rate. They're burning more, but there's more to burn.

So one important take-home message from this is that if you're currently dieting, and will continue dieting through your cycle, be extra careful about your adherence during the week before your period. You could easily undo your weight-loss efforts.

Beat The Bloat — Get On Track To A Leaner Stomach

Another of the biggest cycle-related complaints among fit women concerns bloating. It's not abnormal at all for women to take on 5 to 10 extra pounds of water during their cycle. As you can imagine, this can have an unsettling effect on the reflection in the mirror.
One morning, you may wake up impressed with the degree of definition your body is showing. The next morning, you might see what looks like a blanket of fat covering what used to be those defined muscles. That's not fat; it's just excess water retention caused by female hormones, mainly estrogen. If you're on birth control pills that have a high estrogen level, talk to your doctor about changing meds to an alternative with lower estrogen levels. In theory that should mean less bloating every month.

Other strategies you can employ to help lessen water retention:

1. Avoid salty foods
2. Drink more water than usual
3. Sip some herbal tea
4. Season your foods with oregano

Setting The Table For Success

Avoid starting on a fat-loss diet plan during the luteal phase, for the reasons mentioned above. Since you'll be at a higher risk of experiencing hunger during this time of the month—and that hunger will also likely lead to greater incidences of food cravings—beginning your diet during this phase raises the odds of backsliding. Instead, cycle your calories. Bring your calorie intake much lower during the two weeks immediately proceeding your period, when hunger levels are lower and cravings less frequent. Then increase your calorie intake back to a maintenance level during the week before and during your period.
This will help mitigate that natural increase in hunger coming your way. But it will also help reset your metabolism. So if your metabolism is slowing down at all due to the reduced calorie intake, you bring that rate back up again through this increased food intake. Once you move back to dieting after your period is over, you're burning body fat as fast as possible.
Additionally, since you'll already be dealing with increased bloating during the week before your period, staying strict with your diet may be tough anyway. If there's one time of the month you should be taking a break, well, this would be it. Since you're also burning up calories at a slightly elevated rate during this time, the extra calories will stand a lower chance of being deposited as body fat. That's yet another advantage of taking a short diet break during the early luteal period of your menstrual cycle.

Smart Structuring Of Your Workout Plan

As for your workouts, there are some additional considerations to take into account as they relate to your menstrual cycle.

• First, keep in mind that your body temperature will rise during the luteal phase of your cycle. So if you're performing intense workouts—which also raise body temp—you may become uncomfortable, and hence unable to sustain very high intensities.
• A second thing to bear in mind is that your tolerance for pain will be higher during the follicular phase of the cycle, after menstruation takes place. So it makes sense to place your harder workouts, the ones where you really plan to push yourself, during this time. You'll find that you have a higher level of tenacity. Time to push through and hit some new personal bests!
• Carrying excess water weight throughout the luteal phase will also affect workout performance, especially if the workout includes running. That added weight will make you feel like you're working harder than usual.

Keep Making Progress

So keep these factors in the back of your mind as you go about your workout and diet routine during your cycle. By more clearly understanding the changes taking place within your body, you can help reduce the chances of them affecting you negatively. Until you hit menopause, you can't change the fact that your period will arrive each and every month. But you can keep it from disturbing your workouts and body progress!
References:

1. Davidsen, L. et al. (2007). Impact of the Menstrual Cycle on Determinants of Energy Balance: A putative role in weight loss attempts. International Journal of Obesity. 31, 887-890.
2. Price, D. et al. (1998). A meta-analytic review of pain perception across the menstrual cycle. Journal of the International Association for the Study Of Pain. Vol. 81, Issue 3. Pp. 225-235.
3. X.A.K.J., De Jonge. (2003). Effects of the Menstrual Cycle on Exercise Performance. Sports Medicine. Vol. 33, No. 11.

 

Fit Tip Friday: Fit Family Lifestyle Month!

Fit Tip Friday

 

 

Did you know that the month of January is not only the month of personal resolutions, but it is also the month to really get your family in on the act!  It's officially Fit Family Lifestyles Month! (I had no idea until a kind reader emailed and pointed it out, Thanks Kendra!)

 

So, today, I thought that I would share five tips to keep your healthy habits all in the family! :)

 

1. BE THE EXAMPLE!  Be the example that you want your children to model. If they need to get moving a little more, you need to get moving yourself!  If they are eating a lot of junk -- it's usually because they see one or both parents enjoying the not so healthy stuff. If they need to drink more water, start drinking more water yourself!  You're probably dehydrated anyway. ;)

 

2. KEEP EACH OTHER ON BOARD!  If you're making getting healthy a family affair, it's pretty difficult to hang out inside while the rest of the family is outside playing and having a good time. Cheer one another on as you learn new ways to move your body and as progress is made!

 

3. PUT IT ON THE CALENDAR! Schedule your fitness as you would any other appointment. If your family has made a commitment to walk every evening after dinner -- put it on the calendar and keep that commitment as if it were any other important appointment!

 

4. REWARD YOURSELVES! If your family has stuck to the program and has done their daily movement and healthy eating with little to no complaint for 3 days or so, have a family game night! Or, if they've committed to a sporting league, get them a new piece of gear as a reward for making that healthy commitment!

 

5. KEEP IT FUN!  This is the most important, especially for small children. If they are not deriving some sort of enjoyment from an activity, they are less likely to continue to do it on a regular basis. So, keep it interesting and keep them interested by doing things that they enjoy. If you have children that are total opposites (say, one is wild and one is calm) - alternate between activities that one or the other would enjoy more, that way each child (and parent!) experiences something that they otherwise would have written off. Who knows they may end up loving soccer or football, when they otherwise would have been hanging out on the couch.

 

 

For more recipes, tips, motivation, and support - come join me at Flabby Mom to FIT Mom on Facebook!



Tasty Thursday Recipe: Shakeology Pancakes!

Tasty Thursday Recipe:

 

 

 

While I normally wouldn't cook my Shakeology (because anything over 110 degrees kills the nutrients in it...), I was craving PANCAKES and didn't want it as a shake - I had a shake for breakfast.  Therefore I employed the process of protein pancakes before me and went to work! Here is the resulting recipe and review.

 

Shakeology Protein Pancake

1/2 banana, mashed

1/4 c. egg whites (or 3 egg whites)

1 packet or scoop of Shakeology (Chocolate or Vanilla, although the NEW Strawberry would probably be good, too!)

1/2 TBS coconut milk

Dash of cinnamon

Organic cooking spray

 

Mash banana thoroughly in bowl, add egg whites and coconut milk - combine thoroughly. Next, add scoop or packet of Shakeology and dash of cinnamon. Again, mix well.

 

Heat skillet over medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through.

 

Top with your favorite pancake toppings.

 

Review: Texture is much like any protein pancake. Flavor is great - the banana adds just the right amount of sweetness without being TOO sweet!  Overall, a great alternative for someone needing a protein packed snack that doesn't involve any kind of store bought batter or crazy number of ingredients. AWESOME SAUCE! :)  AND, my two boys (ages 2 and 4) loved them, too! WIN!

 

 

Be sure to follow me at Flabby Mom to FIT Mom for more great recipes, tips, and motivation! Or, if you want to have me as your FREE coach, sign up here!



Tasty Thursday: Five Reasons to Love GARLIC!

Tasty Thursday

 

 

 

If I could eat EVERYTHING with garlic in it or on it, I would. BUT, then my husband and children might not come near me. Ha! I love garlic not only for the great flavor that it brings to different dishes, I love it for the health benefits, as well! 

Check them out!  

It keeps you looking and feeling good! Garlic helps your body detox by strengthening your liver. This means clearer skin, brighter eyes and a slimmer midsection!

Great for your heart! The most well known benefit of garlic is its ability to keep your cholesterol levels within healthy zones by contributing to better circulation.

Helps you relax! That’s right :) Garlic contains compounds that reduce stress by helping your muscles relax and your body wind down.

Give your Immune System a big boost! It’s a great source of antioxidants, selenium, manganese, and vitamin B6. This helps your body stay strong and healthy! It’s also known as a natural antibiotic that can help your body fight infections! Feeling under the weather? Add some extra garlic :)

It makes everything taste AWESOME! This versatile herb goes well with almost all savory dishes, especially Italian dishes. Add to dressings, dips, veggies, quinoa, brown rice, wraps, sandwiches… you name it!

 

 

For more fun tips, follow me at Flabby Mom to FIT Mom!

 

Waistline Wednesday: The beginning of my P90X3 journey

Waistline Wednesday

The beginning of my P90X3 journey...

So, as you all can see by reading, I didn't finish my third round of Chalean Extreme...not that I didn't want to, but my husband gifted us with P90X3 for Christmas. For us to work out together...

First, let's just say, he's not a big fitness person, he used to be -- but grad school and the trials of marriage and two kids in 5 years, he has lost his love for it...so, I was thrilled when he surprised me with the program! And, decided that whenever he was ready, we would start the program.  He chose the start date of January 9, 20134- then got sick, haha. So, we officially began the program on Monday, January 13, 2014 together.

Here are MY before pictures taken on January 12, 2014. (He asked that I not share his with the world...YET.)

 

 

 

My measurements are as follows:

 

Weight: 140

Chest: 34.5"

Waist: 28"

Love Handles: 35.25"

Hips: 39"

R Thigh: 22.5"

L Thigh: 22.75"

R Bicep: 11"

L Bicep: 11"

R Calf: 14"

L Calf: 14"

 

 

I pretty well maintained my weight through the holidays, my measurements went up though, so I will be working to get THOSE numbers down.

 

Who wants to join me?? Find me on Facebook at Flabby Mom to FIT Mom, then message me asking about the February 3rd challenge group. :)  #Iwannahelpyou