Today is the day of truth....the day that real life comes back and the holidays are OVER. The tree is down. Ornaments and decor is packed away. (My house looks barren!) My family is back to being scattered all over the country and no longer crammed in my little one bathroom house (8 adults and one bathroom -- super scary!) And, for the most part, I am over my post New Year's Eve sickness I caught from my little one. And it's a monday. The first Monday of the New Year and it is time to get it together.
Over the holidays I slacked. (Total confession -- I took a week and a half off. No workouts at all!) I had a few too many dinners out (that were totally worth it -- catching up with friends I haven't seen in forever.) And I enjoyed every minute of it. Isn't that why I am doing all of this. All of the eating real food, working out, being the best me I can be -- so that when it comes down to it I can enjoy an awesome dinner out and a glass of wine (or 3) with friends and family? I think that all of these things that we view as "cheats" are vital to living and enjoying life. Our resolve to stick to our "diet" should not restrict our willingness to live and savor our lives. It should be the exact opposite! I am committing to eating this way and taking care of myself so I am around to enjoy my life and I have the energy to do it.
But....all things in moderation. I am not willing to throw all my hard work out the window either. I have learned to pick my treats (so much better sounding than a cheat, right?) well. If it isn't something totally amazing, then it so isn't worth it. No more M & M's or Hershey kisses when I am want chocolate...I am going for the good stuff. The rest isn't worth it. I want it to be something I can completely enjoy. I am going to pick my moments and bask in the joy of living. I want to totally savor my life.
So that is why, instead of focusing on what I could have done better over the past week and a half, I am focusing on what I gained. Mornings spent drinking coffee and talking to my family (as we all wait patiently for our turn in the shower.) Dinners out with friends talking and laughing. Really great things that can't be measured and calculated.
And while I am not going to dwell, I am going to move forward full force. I am diving into a new program (P90X3) and am super excited about it. I am also going to really focus on meal planning this time....one of my vices. I am a terrible meal planner. But yesterday I put some time into really getting it said so that it will help me later this week. And I am going to share that meal plan because there is nothing like sharing things to keep my accountable (lesson learned!)
I am also going to be running a new challenge group starting on January 20th. If you would like to join me in a New Year New You challenge or would like more info please fill out the application here.
The new year is here! The dust has settled (even though I am still trying to clean the glitter on the floor where my tree stood a few days ago.) And it is time to focus on what we want to accomplish this year. I hesitate to use the phrase New Year's Resolution. It causes such a reaction in people. They either embrace it or reject it and it's no wonder. Only eight percent of people actually accomplish their resolutions. EIGHT PERCENT! Crazy. And the number one resolution....to lose weight. (Thanks Statistic Brain for the resolution stats!)
So here is my thought on resolutions. If they work for you, great. If they get you started, great. If you use them to accomplish things, awesome. If they feel like a burden, ditch the term resolution. Just make the decision to change your life. It may be to lose weight, it may be to spend more time with your kids or your spouse or your friends. It may be to look for a new career and to take a different path. It may be to move somewhere you always dreamed (and the temperature never hits -12 below! It is freezing in the North East!) Set some goals. Make a plan. Make it happen. Sounds easy but this is one of those situations where it is much easier said than done.
Last year my goal was to get back to my working retail, running around like a crazy person weight. Did I get there, no? Did I start to blaze the path, yes. It was so much harder than I thought. I faced so many obstacles (including two cross country moves) where it would have been easier to just give up. Even if I took a week (or two) to throw myself a pitty party, I eventually put on my big girl pants and kept going. I didn't hit my goal weight but I changed my life. I consistently eat real food, better food. I consistently work out, it is part of my daily routine and I miss it when I don't (I know, crazy!) I consistently drink my Shakeology that gives me crazy energy and keeps me totally satisfied so I don't go running to sugary processed foods when the going gets tough. And that is what it is all about, CONSISTENCY.
So here is my challenge for you:
60 days. A closed Facebook group dedicated to working hard. Committed to each other through all of it. Even what I like to call the middle of the program slump-- where the excitement that propels you forward at the beginning has worn off and the end still seems so far away. (This is where I struggle the most and what I think is the hardest part!) We will break our goals down into 30 day and 60 day goals. We will talk about clean eating, meal preparation, meal planning and everything you need to get set up for success. We will measure progress by not just using the scale but by measurements and photos (I know. Super scary but when you think you aren't making any progress it is amazing to see what you actually done in the photos. Believe me. I've been there!) We will do this on Day 1, Day 30 and Day 60.
We will not only support each other with workouts but with clean eating as well. We will be dedicated to eating healthy foods that will fuel our bodies. We can share recipes and I will provide you with a meal planner and lots of ideas and lists for how to grocery shop and what to buy.Clean eating can be hard. It is hard to imagine but trying to eat 5-6 times a day can be tricky (and you think it would be easy. More food. Yay!) But I tend to get busy and forget and then over indulge later. I developed a planner page that will help you track your meals and plan your day so this doesn't happen. So not only do you get a weekly meal planner but you get a day planner as well so that nothing can be left to chance. We will commit to trying out Shakeology for 60 days. I know once I did it, I fell in love with the energy I had and how great I felt from getting all the nutrients I need. (*Side note* my nails look awesome. Better than when I was on prenatal vitamins. It is my current obsession since I have struggled with weak and peeling nails forever! One of the perks I didn't know I was going to get.) So Shakeology is going to fuel your body (key word fuel) with the vitamins and nutrients you need throughout the day. And there is a 30 day guarantee on Shakeology so if it isn't working for you, we'll talk (and you get your money back.) --For more on my experience Shakeology read this. We will also commit to working out 5-6 days a week. I don't care if you run, walk or lift. Just get that body moving! If you already workout regularly think about stepping up your game. Adding some weight training to your cardio. If you don't have an exercise regimen we can talk about options. If you are interested in trying a Beachbody program, we can talk about that too and get you set up with something that totally works for you. There are so many options outside of P90x and Insanity (which I feel gets all the love) so if hard core intensity isn't for you, we can totally find something that is. I am in LOVE with Chalene Johnson and her workouts. Turbofire makes me so happy. It really gives my inner cheerleader some much needed attention. I have also found a lot of success with her other program, Chalean Extreme as well which offers low impact options and heavy lifting. I have found success with the at home programs from BeachBody because they are a killer workout and they all come with a schedule. So I can wake up, get my toddler some breakfast and toss in a movie, look at the schedule, pop in a DVD and press play. I don't have to worry about getting her ready to go to the gym with me or what series of exercises I am going to do that day. I know me and I need that schedule. I get really freaked out if I am going to miss a day and "mess up" the schedule or the order. But whatever works for you, we will make it happen. We are going to check every day and post three things. If you had your shake, how your clean eating is going by rating it from 1-5 for the day and how much you brought it in your workout - also by rating it on a 1-5 scale. There will be ups and downs. There will be super awesome days and some cheat days. There will always be support, encouragement and tips on how to do it better tomorrow. Plus I will give you daily motivation, tips and tricks and share all the research I have accrued over the last few months.
So the challenge starts with pre-season January 20th and the official kick off date of January 27th. For more info or to sign up for the challenge please complete the application here.
To sign up for a FREE Beachbody account click here. You will find message boards, articles and other motivational tools for you to use. (The goal tracker is my favorite!)
It is that time of year again. The time to look back and look forward. The time to take the past year and celebrate your highs and (hopefully) learn from your mistakes. To look at the brand new start right in front of us and make plans. Resolutions. Goals. Whatever you want to call them they have the same intention....to make the brand new year count for something. And who doesn't want the new year to count for something. There are a full 365 days ahead of us that are going to pass regardless of what we choose to do with them and we can either make them work for us or against us.
So here how I am going about setting goals for the new year.
First I am asking myself four questions. And they pretty much go hand in hand....My priorities are going to be defined by who I am and what I value. And what I value is going to be determined by what I am defined by but I am going to give it a shot. So here it goes....
Who am I? This is a really hard question to answer. I used to answer it with my profession....I was a an English major, then a retail manager then a teacher. Now I am a mom. But there is so much more to this question than just what I do. I am stubborn. I am a perfectionist. I like to have fun if something isn't' fun I don't want to do it. I like pretty things....sparkly makeup, art, fancy shoes, sassy dresses and books. Lots and lots of books. Antique books especially. Empty walls are for bookshelves. I also love photography. I am a hard worker and loyal to a fault. So does all of that define who I am? I am sure there is more or maybe there should be less. Maybe the answer should be simpler. (So I am clearly still working on this one.) What am I defined by?
(This is so much harder than I thought....) I am defined by the roles I have in life and the moral code by which I operate. I am a Christian. I teach a youth Bible study so that defines me. I am a high school cheerleading coach. I have high expectations for my kids and myself. I like pretty things so first impressions, the maintenance of my home and the way my house is kept is important to me. I want these things to be at their best. I want to give the best possible impression (although this doesn't' always happen, especially with a two year old running amuck. I would say my standards have dropped quite a bit!)
What do I value?
I value my family. My faith. My health. The health and wellness of all my loved ones. I value quality over quantity. I value education. I value my freedom (especially to read what I choose.)
What are my priorities (and in what order?)
Faith. Family and Friends. Health and wellness.
Making Specific Goals:
Now for making specific goals. This is the method I am going to follow. Chalene Johnson (one of my
favorite trainers) always talks about making S.M.A.R.T. goals:
When you are making your goals they should follow this format. So saying you are going to get in shape doesn't work but saying you are going to lose 5 lbs a month for the next 6 months or that you will fit into your high school jeans by June (as long as that is realistic and attainable) would fit those parameters.
You may also want to give yourself a push goal which is the big picture goal....the one that will help you achieve all your other goals. So if your goal list for 2014 looks something like -- taking a vacation, moving into your dream home, taking your kids to Disney world, getting a new car etc. Then your push goal might be to get a promotion or make more sales so you can make all of those things happen (or something like that.)
Or if your goals include spending more time with your family, less time being distracted by technology, getting you and your family healthy, maybe your Push Goal is to find a different job that will allow you that freedom. You get the idea. The Push goal is the big scary goal that makes all of your priorities and values line up where you want them to be.
Set smaller specific goals:
Each month or week or day set small goals that will help you accomplish your bigger goals. Break it down. Make it smaller. Little steps add up to long distances and are much more attainable than big leaps. They may not seem like much alone but when you put them all together, that's where the magic happens.
So your big goal is to get healthy and lose 25 lbs by losing 5 lbs a month until June? Your weekly goals could be working out 5x a week, adding an extra mile to your run every other week or upping the weight you are able to lift. You can update these goals all the time to fit where you are and what you want to accomplish. They should be fluid, not written in stone.
These are the steps I am using to try to make the most of 2014.
When I worked for a very popular retailer as a manager for what felt like a million years, there was a mantra we had: 21 days to make a habit. Work with your new hires. Train them for 21 days and then you will build consistent behaviors and habits on your team. You won't have to remind your opening staff to check the light bulbs and swiffer the fitting rooms. They will come in and do it because that is what you do when you open. Does it work? Maybe. The odds of someone being scheduled 21 days in a row to build this habit was not really reality. So can you build a habit in 21 days? Can you accomplish anything major in 21 days? Maybe not but you can take a lot of little steps that will add up to big steps later.
Enter the 21 day challenge group.
When I was approached to participate in a 21 day group by my coach Katy, I kind of thought she was crazy. I know the time between Thanksgiving and Christmas is short but seriously, between the holiday parties, get togethers and all the craziness what kind of results could I have? I figured I didn't have anything to lose and hoped it might just work to keep me in check (and so I didn't go crazy with a big old plate of christmas cookies and a bottle of wine in front of the tv one night when I just couldn't take the Christmas crazy anymore.)
I worked out consistently (even when I didn't feel like it. Because I knew everyone else was--- that my friends, is the beauty of a challenge group. Want to learn more about challenge groups? Check this out.)
I didn't eat super great.
I didn't meal plan. My husband is traveling for work so we ate a lot of eggs (I mean a lot of eggs
because some days it was the only thing I felt like cooking. Especially coming home after cheer practice at almost seven o'clock at night.)
I also had a wedding (which I was in so it was the whole weekend of nonstop food and drinks) 4 Christmas parties, homemade treats all over my house (gifts from my kids and gifts I was making to give away) and a two year old whose eating habits might make her part elf.
And today was day 21. Measurement day. It totally took me by surprise this morning when she asked for our results. (oops! Guess I should have passed on the bowl of white chocolate popcorn I splurged on last night....)
Despite the holiday splurges I was super stoked with my results.
Weight lost -- 4.2 lbs
Inches lost -- 1.5 inch of my hips and .5 off of each of my arms and my thighs
Everything else stayed the same.
But for 21 days of less than perfect, I'll take it!
Here are my day 1 and day 21 pics.... (nowhere near the best but I only have one full length mirror in my house and haven't taught my 2 year old how to take pics with my phone yet. And it really is hard to get the same exact angle. I tried. This is the best I could come up with. ) I am definitely less inflamed in my stomach. I totally credit the cleanse for that. But the place I have really noticed a difference is in the "love handle" area. And all I have to say about that is it's about damn time!
Lately my daughter (who is 2 going on 15 going on 3) has been obsessed with defining who is a kid, who is a grown up and when she is going to "get big."
It is also Christmas and every which way we turn we are given more sugar laden sweets as gifts, treats and but it's Christmas indulgences. And when you're two, a dinner of cookies and those cute little pretzels with hershey kisses and m&m's stuck to them make a much more appealing dinner than anything healthy mom can whip up. So how do you explain to a toddler (is she even still a toddler-- maybe I should go with preschooler) why she can't have one more cookie.
I have always been a little stressed about how to handle talking to my daughter about things like food
and body image (Thank sweet baby Jesus we aren't there yet.) I have always struggled with food and weight and navigating that whole scene. I was the epitome of a yo-yo dieter. If it was out there I tried it. Not eating. Diet pills. Fruit and veggie fasts. Soup diets. Crazy stuff. That in retrospect was so hard on my body. (Even though all I cared about at the time was getting into a smaller pair of jeans.) I don't want to pass those issues onto my daughter. I try really hard to not ever say anything negative about myself in front of her, body image related or not. I try to frame everything in the positive. (And that can be really hard. Seriously. I didn't realize how mean I was to myself until I tried to stop. Just like I didn't realize how much dairy I ate until I tried to give it up--but that's another story.) I do want her to understand why it is important that we can't have chips for dinner. Or hotdogs all the time. Why she needs to eat something other than mac and cheese at every meal. So how do I walk the fine line between making it a big deal and teaching her how to be her healthiest, strongest self? (Especially with all the lovely, shiny, sprinkle coated, calorie and sugar drenched treats everywhere.) Because balance is important. Health and wellness are important but balancing that out with a treat every once in a while is something I think is essential to making this a lifestyle and not another crash diet.
Now, I teach a youth bible study and coach high school cheerleading -- some of the sweetest (no pun intended) gifts I am given are those of the homemade variety. Homemade caramel corn, those yummy pretzel things, fudge, cookies, candy, chocolate covered pretzels.....So not only are these treats at parties, the mall, and all those awesome places outside the house but they are inside my house now too. Just not having it in the house is no longer an option. (And I feel guilty throwing it all away....at least until it's stale.)
With all of these treats stashed at the very top of my kitchen shelves this is how our dinner
conversations have been going....
B come eat your dinner.... Ummm....No, I don't want dinner. I want a snack. But dinner is a big snack. Come have a big snack. I made broccoli and potatoes--and potatoes are like chips. Or french fries. You like those. No thank you. I want a cookie. No you can't have a cookie. Yes. Cookie. No you can't have a cookie. Cookies aren't dinner.
PLEASE! (because yelling politely is always better than just yelling)
I said no. I went potty. Two marshmallows. No, no marshmallows. You can have a cookie or a marshmallow after you finish your dinner. NO! I WANT A SNACK! EAT YOUR DINNER. NO! FINE. BUT NO COOKIES UNTIL THIS IS GONE. NO! Five bites. Please. (I do resort to begging. It is pathetic.)
And then if I am lucky (and remember to lock the dogs in the basement) I can get her to eat at least part of her dinner. Or she feeds it to the dogs when I run to the bathroom or to turn off the stove or do something I suddenly remembered as soon as I sat down.
Tonight she miraculously ate her dinner. All of it. Without major prompting. She wanted a treat and I indulged her since she did a great job and didn't really snack on any junk today. (In all honesty I probably have thrown her a parade, or busted into her hidden Christmas presents, or taken her to Disney World so a marshmallow seemed like I was getting off easy.) Then an hour later she wanted another treat. And then we had another conversation like the one above. Except this time I didn't yell. (A bona fide Christmas miracle right there.)
Instead I calmly listed her options. Carrots, clementines, banana, pomegranate seeds, almonds, cashews.....And of course she still wanted the cookies.
So we talked about how she wants to grow up to be big. And strong. And slay dragons (because everyone needs to be strong to slay a dragon). And that she can only do that if she eats food that is good for her, like fruits and veggies (and of course goes to bed every night and gets plenty of rest--without getting up and staying in her own bed.) That it is okay to have a treat sometimes but if we eat too many it can hurt her belly. Then we talk about what a fruit is and what is a vegetable and that they make great snacks because they help our body grow strong. I started getting out her play kitchen foods and asking her which was a fruit and which was a vegetable. We played. We organized (and I snuck some cleaning up in there too.)
I also remembered a song from the Disney Junior show Doc McStuffins (We are pretty fond of Doc right now--She is not as cool as dragons and the girls who slay them, enter Alice from the ABC show Once Upon a Time in Wonderland. No doubt that Doc would move up the coolness hierarchy if she had a sword.) But it's a song about eating good food and how it's good for your body. So we sang that.
And she wanted a carrot. (A big one, like a bunny. With the stems still attached.)
Then dogs each got a carrot. Which made carrots even cooler because they make the puppies grow big too.
I know there will be tougher roads ahead in navigating this conversation but I feel like laying the foundation now is important. That taking the time to explain to her why it is so important that we eat real food. I try really hard not to talk down to her and to give her explanations to what I can. Hopefully, this will help when the conversations get harder. (And are not solved with a bunny carrot.)
(The Eat Good Food Song is at 1:45 if you want to check it out. *Warning* it will get stuck in your head. Possibly for days. Proceed with caution.)
I started it. Suffered through Ab Ripper X. Almost always skipped Yoga X. (I mean 90 minutes of yoga. Seriously? For someone who hates yoga this is just torture.)
I got through about a month of P90x and then had some gall bladder attacks which lead to surgery and then it was the holidays and I honestly couldn't pick it up again. My kiddo was quickly out growing her naps and I was lucky if they were 45 minutes long. Nap time was no longer enough time to get through a P90x workout so it wasn't happening.
And if I am being totally honest, Tony Horton kind of drives me crazy. I don't think he is that funny, especially when I am struggling through an entire hour of every type of push up imaginable. Let's just get this done with minimal cheesy one liners.
So why I have I committed to spending the first 3 months of the new year with Tony Horton?
Because despite the irritations I have with his bad jokes, the man puts together a good workout. P90x is a killer workout but I am not going back to P90x...I am giving P90x3 a try. Why? Because it's 30 minutes. Less time wasted with chatting. I did always say that if we eliminated all the chatting and "wasted" time in P90x it could be a 30 minute workout....so glad they heard me!
One of P90x's successes was using muscle confusion to get results. This introduced variety to the workouts and prevented plateauing.P90X3takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.
The base kit includes 16 workouts (and not one of them is 90 minutes of yoga! Yay!) These workouts include:
MMX – Think Mixed Martial Arts
Warrior Workouts (I was able to preview this at our retreat. My abs were sore for 2 days!)
CVX- Cardio Vascular Extreme
Ab Ripper X3
Pilates
Yoga (30 minutes I can handle.)
Agility X
Try-ometrics (think plyometrics!)
Isometrics- alternating lower body and upper body movements.
I am also super excited about starting a P90x3 exclusive test group! (Because I am so not trying to do this alone this time.) I will walk you through every single step of the program using the nutrition guide, the workouts and the 24/7 support of me as your coach in a private closed group. I will teach you how to meal plan, prep, and set yourself up for success. This group will begin on January 6, 2014 and will run for 90 days. Just in time for your new years resolution. Start the new year in the very best shape of your life. (And who doesn't want results like these....even a fraction of these results would qualify as awesome in my book!) If you want to join my test group please fill out the application here.
How to Order P90x3
P90X3 is now available for order! If you would like to get your hands on a copy before they sell out, here are some options. One quick note: The best deal in December is the P90X3 Challenge Pack. It is discounted by $90 and includes a ton of free gifts and FREE shipping and handling.
P90X3 Challenge Pack – (On Sale for $180 December 2013 Only)
16 Workouts Above Plus: Bonus Accelerate Your P90X3 Results DVD, Bonus One on One Leg DVD, P90X3 Hat, and 30 Day Supply of Shakeology, Team Beachbody VIP Membership
Order Here Includes Free Shipping and Handling
P90X3 Base Kit – $119.85
All the 16 P90X3 Workouts Included in the above post.
Order Here
P90X3 Ultimate- $329.55
Base Kit & Deluxe Kit Plus: P90X3 Chin-Up Bar, P90X3 Chin-Up Max, 30 Day Supply of Results & Recovery, Premium Beachbody Jump Mat
Order Here
P90X3 Deluxe – $239.70
Base Kit Workouts, Plus: 3 Elite Extreme Workouts, Elite Block Calendar, 30 Day Supply of E&E, 3 B-Line Resistance Bands
Order Here
If you have any questions always feel free to shoot me a message or email me at saractodd@gmail.com.
I am not really a pancake girl. I am a french toast most of the time and sometimes a belgium waffle kind of girl (unless we are at Pamela's --- Pittsburgh peeps know what I am talking about. Then I just eat the crunchy edges off the paper thin, stack of deliciousness and leave the soggy middle for my hubby....)
And that is why. It is the sogginess of pancakes that make me gag. And they are like giant sponges for maple syrup. Until they reach capacity and then they just crumble into piles of crumbly gross ness. So not my style. I like the protective egg barrier that comes with french toast. French toast doesn't't selfishly soak up all my syrup. French toast rocks.
But I haven't been buying bread and I don't have a waffle maker (and right now my 2 year old is totally protesting waffles. Pancakes are still cool but waffles are no longer vogue.) and I was majorly jones-ing for something sweet and breakfast-y. Pancakes it is.
Now I based this recipe on the 4 ingredient pancakes over at He and She eat clean (which is a great site for clean yummy recipes.) But after I made it the first time they were pretty dense. I mean really dense. Like a circle of egg from a breakfast sandwich dense (but I did use flour instead of oats because I was out and whole eggs instead of whites so it was probably totally my fault. And the batter wasn't really batter. It was more like a thick, drop cookie consistency. I should have known better.) So I played with it again today and was pleased. And I added some spices--because I can't resist the urge to put ginger in everything. (Anti-inflammatory obsessed right here.)
So here is how I took four ingredient pancakes and made them more complicated. (but still super easy and yummy!) And made enough to have a bunch left over for easy reheating on crazy mornings.
Ingredients:
2 ripe bananas
3 eggs
2 TBS vanilla extract
1 1/2 (ish) cups whole wheat pastry flour (or whatever flour you choose because this recipe can totally be gluten free with just this swap.)
2 TBS cinnamon
1 tsp nutmeg
1 tsp ginger
Directions:
Blend the wet ingredients (banana, eggs and vanilla) until well mixed.
Transfer from blender (or mini chopper, or food processor) to a mixing bowl.
Slowly add flour until it is desired consistency. (Like pancake batter, not sugar cookie batter. Lesson learned.)
Mix in spices. And here add whatever you like. I am obsessed with ginger (and cinnamon). And I didn't really measure. I just threw it in and kind of guessed what the measurements might have been for the purpose of this post.
Spoon onto a hot griddle/large skillet and cook a few minutes on each side.
I also added some mini chocolate chips to a small part of the batter. Feel free to do this if you live with Buddy the Elf a toddler who refuses to eat anything but chocolate, scrambled eggs, macaroni and cheese and pomegranates. Then tell her they are special chocolate candy pancakes and cross your fingers that she eats her breakfast before the dog gets to it.
I was also thinking that some pumpkin instead of or in place of one of the bananas might be super yummy too. But then I remembered it is December and no longer time for pumpkins but chocolate and peppermint (but it would still be good....)
(or whatever flour you choose because this recipe can totally be gluten free with just this swap.)
