Tips on knowing when to buy new shoes

Good shoes are crucial to a good workout. As a runner I knew how long it took before I had to get new shoes. You also need to know that you get what you paid for. Good quality shoes will last you longer. It is well worth it to get good shoes that fit your needs. 

So when do you need to buy new shoes.
"According to research published by the National Strength and Conditioning Association (NSCA), the average running shoe loses 50 percent of its compression capability in 300 to 500 miles of use. Researchers concluded that most shoes should be replaced within that mileage window or every six months, whichever comes first. But how do you calculate that when your workout doesn’t center around running?" (taken from Beachbody blog)

If you are not a runner or if your workout includes more than running, it can get a little bit more tricky! Here are a couple of ways you can find out.

• Visual test: look at your shoes and make an assessment of how they look. There are areas that quickly show wear and tear. Look at the outside and the inside! Excessive horizontal creasing is a sure sign that your shoes need a replacement.

• Press test: press on the outsole (bottom of your shoes). If it gives a little that means that the material is highly compressed and provides you with NO support. Time to go shopping! 

I hope this helps. Feel free to share any other tips you may have.
Stay fit and stay healthy!

Fixate

Your Healthy Family Meal Planning Just Got Easier!

21 Day Fix® creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn’s system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME®, or any other fitness program.

Plus, Fixate includes Paleo, gluten-free,vegan, and vegetarian recipes along with Autumn’s personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.

Want to preview some of the recipes? Autumn has been very generous to provide us with 5 Recipes from FIXATE!

Click here to a direct access to the PDF

Beachbody On Demand

Who wants to be tied down to DVD player when they want to workout!  With the popularity of Netflix, Pay-per-View, etc, some people don’t even have DVDs anymore. Right?

If you love your Beachbody workouts, and want to be able to do them ANYWHERE, ANYTIME, Beachbody on Demand is just what you have been looking for! For only $38.87 per quarter, you will have access to all of your favorite Beachbody trainers and 100’s of workouts – including workouts thata have been created exclusively for Beachbody on Demand.

Check out this video for all the cool features that come with your BOD membership. And if you’re ready to get started with your FREE 30 Day Trial, just click here!

To access your FREE 30 Day Trial to Beachbody on Demand, just click here!

Inspiration Tuesday

Traveling and staying on track

I just got back from visiting my family in France. It was a wonderful trip and my son and I had a blast. We stayed in Paris for a couple of days so that I could show hime the sights. We were blessed mostly with good weather.

There are many challenges when traveling and trying to stay on track with proper nutrition.

1. planes and airports: food on the plane is never the best. Not much you can do about it, when the plane ride is 8+ hours long. Airports usually have more options unless they are small. We had a layover in Dublin and surprisingly enough very small. 
2. eating out: there are always healthy options but truth be told, when in France it is hard to always pass the bread, the cheese or the wine. Not even talking about the croissants.....
3. staying at someone else's house: this leaves you at the mercy of what they will eat and prepare.

I know that my eating was not on track but here are a couple of things that I could do to help balance. I had prepared a few oatmeal package before I left. I mixed oats with cinnamon and dried cranberries or raisins. Mix with water, microwave and mix with yoghurt. This made for an easy healthy breakfast.
Shakeology: this was my lifesaver. I used the single serving packs and brought enough with me for the trip. Add water, shake and voila! The most nutritious meal of the day!







I know that I did not put on weight BUT I could feel my energy level dropping and I was craving my regular eating habit. I also felt it during my exercise routine. I always said that fitness is 80% nutrition and 20% exercise. I can confirm that this is very true!

Before starting on a new program, I decided to do a 3 day refresh. It works like a cleansing and will get my body back on track. I am on day 2 and feeling great!

I can't wait to get started on my next program: Hammer and Chisel!

The challenge of traveling and staying on track

This month will be a crazy month for me.  I have 2 trips planned, which means that I need to be extra careful in my meal planning.
The bottomline is that there are NO excuses. Eating clean while traveling is possible. You just need to be smart about it.
Here are a few ideas.

Before leaving the house I made a list of foods that travel well:

• Oatmeal
• Shakeology
• Almonds
• Quest Protein Bars
• Apples
• Squeezable applesauce (read the labels. Be sure that no sugar and other artificial ingredients are included)
• Water

1.  Oatmeal:  Oatmeal is super easy to pre pack and put in your suitcase.  You can portion out 1/2 cup oatmeal into baggies with 1/2 cup raisins, 1 tbsp flaxseed and wheat germ.  Every hotel has hot water or a continental breakfast that you can get hot water from.  Just pour the hot water on top of the oatmeal, cover and wait. Easy Peasy!  If the hotel does not have continental breakfast, just add some nuts or find a store that has pre cooked hardboiled eggs.

2.  Nuts:  Spend some time measuring out a small handful of nuts into bags such as unsalted almonds, cashews and peanuts.  Pack apples and oranges too because they travel well!   

3.  Refillable water bottle:  this is a must!! Not only is it good for the environment but it is the best way to track your water intake. If you are traveling by car, simply refill it during pit stop and if you are traveling by plane, refill it after you have gone through security.

4.  Granola:  Homemade granola are not only super easy to make but they are also healthier since the commercial kind has processed junk in it. Here is a simple recipe. If your hotel has continental breakfast, grab a couple of plain yoghurt then add the granola for a healthy snack. Otherwise find a store close by and get some yoghurt.

5.  Exercising:  If you are the type of person who travels frequently but still need to get some exercise then I recommend taking your laptop with you.   When you are committed to a program you must make do with what you have!  No EXCUSES!  With the technology these days there is no reason why you can't workout! Beachbody On Demand makes it SUPER easy to take your workouts with you! You can even download the app on your phone!

My June Challenge group will cover more tips such as

• how to handle week ends
• how to handle summer drinks
• how to handle traveling
• going out to eat
• etc...

Fill out the form below if you are interested!

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

New Month - New Challenge

We have 24 ladies and gentlemen in our May challenge group! They are all ready and pumped to get fit and healthy and become summer strong!
It is not too late to join the challenge. Today is a good day to start!

Here is my meal plan for the week. Do you guys prep too? If I don't, I fall off the wagon! I share about this here. 

Meal planning can be overwhelming at first. Stick with it! The more you do it, the better you get at it. I share some of my tips and ideas here.

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Helping others

Coaching to me is helping others reach their true potential in life.
Being healthy
Mind - Body - soul

I could not do it without God. He is my sustainer, my guide, my life.

My 12 reasons for lifting weight

When I turned 40 I decide to start running. I wish I could say again but that would be a lie. Running 2 miles was excruciating back then. I had run in the past because it was the easiest and fastest way I could exercise. I reasoned that it was the easiest way also to lose weight or keep the weight. 

To commemorate muy turning 40 I signed up for a halh marathon. Totally crazy right! Thatt same month I ran a 5K and could barelly finish it. My stuborness carried me through the training and I did run my first half marathon that December. I have continued running since, simply because I tasted that runner's high and I liked it. 

Running is a great cardio training and I assumed that it would continue to keep me fit. Unfortunately my weight kept creeping back, not huge amount but slow and steady and running was not enough to make me lose it. The problem is that cardio is not enough when you are trying to lose weight.

Enter Beachbody. To lose weight, or maintain weight and be healthy is a three part component:

• you need to eat clean and balanced
• you need cardio
• you need to do some weight lifting

I started with the 21 day fix extreme program, which incorperated weight into the training and 22 minute hard corps makes you do cardio one day and resistance the other day. That is a balanced workout. 

Here are 12 reasons why you need to do some weight lifting (adapted from Active.com)

1. You'll lose 40 percent more fat.

2. Your clothes will fit better.

3. You'll burn more calories.
4. Your diet will improve.
5. You'll handle stress better.
6. You'll be happier.
7. You'll build stronger bones.
8. You'll get into shape faster.
9. Your heart will be healthier.
10. You'll be way more productive.
11. You'll live longer.
12. You'll be even smarter.

And I promise that you will not look like a body builder. That takes time, dedication and an array of other stuff. But I can promise you that you will be leaner.

7 steps to easy meal planning

Last week I shared with you why I need to plan my menus and why I live with a to-do list. One of the tool that has been most helpful to me for breaking big projects down into manageable items is my productivity planner.

This little planner makes me prioritize the things that are most important every day. I will admit that at first I was a bit confused on how to use. After a few weeks, I feel more productive as I am able to break projects down.
For example planning a trip:

• choose hotel
• book hotel
• research airlines
• book airfare

Etc...

The same thing goes with my menu planning. I break that task down in some easy steps:

1. I browse through my recipe books and/or search pinterest for recipes that follow my clean eating diet;
2. I jot down a few of those recipes along with the ingredients needed;
3. I check items that I already have on hand and plan my menu according to that and the recipes I found;
4. I pick from my go to breakfasts and use that to plan the rest of the day according to the plan I currently follow;
5. I make my menu for the week;
6. I go shopping for ingredients I need;
7. I prep my food.

Now I am all set for the week.

Here is my menu for this week.

workout is week 5 not 4 :D

I still have 2 spots available for my challenge group starting next Monday!! Take the guess out of your menus and get the support you need to achieve your goals. 

Contact me today and reserve your spot!

The benefits of Prayer

Prayer is the most powerful tool you can ever use; it is the direct line that you have with God. For me it is the time I take to disconnect from my daily tasks to connect with Him.

My days can be jammed packed with activities and a to do list that never seems to get smaller. I can easily get overwhelmed and feel stress creeping in. Stress is not good for your health. I know that I tend to stress eat and for some reason I never go for the broccoli or apple snack. I tend to fall face first in chocolate.

There are plenty of ways to alleviate stress. My prefer method is prayer. 

Prayer gives me a chance to be alone with God and rooted in His truth. This time alone 

1. clears my mind
2. resets my priorities
3. lets me slow down
4. helps me be more focused
5. helps my relationships.

Prayer is an integral part of my health journey. My motto is Mind - Body - Soul. Health is not just physical; it is also spiritual.

There are no wrong way to pray but I would recommend following a basic pattern of
Acknowledging Him - it is important to remember who we are talking to. He is God in heaven and we are here on earth.
Confess your sin, your hurts, your pains - He is the God who heals and restores.
Thank him for the blessings in your life. There is always something to be thankful for. This simple act can reset your mind and change your whole attitude.
Supplication - this is your time to ask for blessings, to present your requests to Him, without fear. Because of Jesus' work on the cross, we can access the throne of God with confidence.

Make prayer an integral part of your health journey. You will not regret it!

11 Benefits to exercising and why you should start today!

We all know that exercising is good for you and that we all should have an active lifestyle. Here are the 11 most common benefits to exercising:

1. it improves your mood and reduces stress, depression and anxiety;
2. it gives you more energy and helps keep you focused;
3. it combats many health conditions and diseases;
4. it promotes better sleep and help you relax;
5. it slows the aging process and make the older years more enjoyable;
6. it improves confidence and body image;
7. it sharpens your memory and helps with learning;
8. it improves your sex life by increasing the blood flow;
9. it helps control addiction to tobacco, alcohol and other drugs;
10. it improves digestion and helps with constipation;
11. it strengthen and boost your immune system.

I am sure that you have read similar lists before. And to be completely honest, I could add many more items to the one I am offering you. We all know that exercise is good as much as we know that fast food is bad for you. Yet we tend to be attracted to the latter. Why is that?

The number one reason people do not exercise is because they do not have the time. Yet Psychology today states that the real reason is the fear of discomfort. 

Let's address the question of time. We all have the same amount of allotted time in a day. Some of us find time to exercise, others don't. With Beachbody and Beachbody onDemand, this reason goes out the window. My current workout takes only 22 minutes!! I spend more time scrolling through my facebook feed every day.

The question of discomfort is more interesting. We are all creatures of comfort and doing something new can be difficult. Working out at home can ease some of that discomfort and working with a coach, who encourages you along the way is VERY beneficial.

You know you have read this article for a reason! Let's get started. My next challenge group starts May 2! Still plenty of time to get that summer bod! You can contact me through facebook or fill out the application below. 

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

5 Ways to be off track

My weeks can be super busy and have little room for the unexpected. My typical schedule looks like this:

Monday Bible Study
Tuesday Tae Kwon do for my son
Wednesday Tae Kwon Do again
Thursday Youth Group
Friday Family night (I protect those!!)

During the day we homeschool. My son is in 8th grade so our homeschool schedule is pretty packed. I also take care of my beachbody business, house chores and ministry work. If I do not stick to a schedule, I can easily find myself doing a million thing and not checking off anything my to do list.

Are you like that to? I have always love the saying "If you fail to plan, you plan to fail". It is kinda one of my motto.

As I embarked on this health journey I quickly realized that I had to manage my time even better. I had to plan my workouts, plan my meals and even plan my rest time.

If I did not plan, I failed....

So I plan.

I found out that there are 5 ways I can sabotage my fitness routine:

1. My priorities are off: I plan to workout in the morning and I do. Unless it is an emergency, other things can wait. My workout only last 30 minutes. Facebook can wait, the dog can wait. 
2. I do not plan my meals. When I do not plan my meals, I eat the wrong thing or too much. Trying to follow the eating plan is not the same as planning my day according to the eating plan.
3. I get sidetracked. I can easily get lost in my facebook feed or instagram pictures. I can waste a lot of time on Pinterest looking up healthy recipes and workout tips. I have to set a timer on and force myself to move on to the next item on my list.
4. I go to bed late. This one is a big one and I touch on this here.  When I am tired, I am cranky and I am hungry.
5. I compare myself with others. There will always be someone else who is more successful, stronger, leaner, healthier etc... Comparing myself to others can discourage me and make me want to give up. I only need to compare myself to my older self. 

So here is my meal plan for the week. I plan it and I prep it. Then no matter what happens I know this is taken care of.

Here is my plan for this week

Do you need help with this? I have a new challenge group starting May 2 that can help you with that.

7 signs that you are not getting enough sleep

Are you getting enough sleep?

Recovery is one of the most misunderstood aspects of physical fitness. Did you know your muscles actually grow while you rest?

I am not going to lie I like sleep. I need my good 8 hours of sleep. There was a time when I thought I should be a cat because they sleep ALL THE TIME! Here is one of my kitty cat taking her 5th nap of the day.

The truth is that I did not realize how important sleep was to my fitness regimen. One of the first benefits I had from following the program and taking Shakeology was my energy level. I was waking up refreshed and I had a ton of energy throughout the day. For the first time in a long time, I was able to check off all the items on my to do list.

I felt so energized that I started going to bed later and getting up earlier. What else was I supposed to do with all that extra energy? Very soon though I felt that my results from the program were slowing down AND I was hungry all the time.

I came across this article and it all made sense. I was not getting enough sleep. According to the article sleep is important because it helps with muscle growth. This is when my body repairs and builds so to speak.

How to know if you are not getting enough sleep? Here are a few clues:

- Hitting the snooze button consistently on your alarm clock

• Yawning uncontrollably and at inappropriate times (e.g., workplace meetings, parent-teacher conferences) Who wants that???

• Feeling sluggish in the afternoon - this can lead to snacking....

• Getting drowsy while driving - NOT a good thing!

• Having heavy eyelids and watery eyes

• Experiencing memory lapses - you are tired, not old!

• Experiencing irritability and low energy - nobody likes a cranky person.

• Feeling excessive hungriness or a complete lack of appetite - this will mess up your plan!

Lesson learned: I will stick to a better sleep schedule.

This is more than just fitness. It is a health journey.

Mind - Body - Soul

Mind - Body - Soul

All my life I have been eating pretty healthy. I have never been the skinny one. I like to eat too much for that. I have never felt that I was completely out of shape. I have always exercised. After I turned 40, I started running half marathon. I figured it would help me stay fit.
Unfortunately I stayed fit but I started to put on weight and feel sluggish. Nothing I did on my own was working and I felt pretty frustrated. Then I gave up and conceded that it was an age thing.

But I did not like how I was feeling, not sleeping well and not feeling good about myself. Then I saw a post from a friend of mine about a challenge group. I joined because she looked amazing and I wanted to give myself one more chance.

This is me just 3 weeks into the program. I had lost 9LBS, 13 inches but more importantly I felt so much better, more energy and I slept better.

It did not take long for me to sign up as a coach and learn all that I could so that I could help others feel better, live healthier lives. It is NEVER too late.

As a coach I will be with you until you can reach your goal. It will be my honor to do so.