How to Be LEAN (Without Being Mean)

You can eat nothing but cheese and crackers or salad all day to be skinny.

You have to exercise 2+ hours a day to lose weight and maintain.

You have to eat 1200 calories or less to be thin.

You have to eat nothing but protein to lose fat.

BOGUS.

Do you want to know the best way to lose weight? To be honest, you should count your calories. There's a little app and website called myfitnesspal.com, and you should really use it. It's awesome. I actually have a subscription (that I pay for) to a professional site for nutritionists, but I continue to use myfitnesspal because it is so much better.

Go on myfitnesspal, and set your caloric goals according to how active you are and how much you think you need. For this, you'll have to play around a bit and decide after a few days of eating on a certain amount of calories how your body responds. Most people should be eating between 1500-2200 calories for weight loss.

Set your macronutrient goals according to your goals. If you have a pear-shaped body (carry your extra weight around your hips), you should eat a lower carbohydrate diet, with higher protein and fat calories. An example of this macronutrient profile would be 50% protein, 30% fat, and 20% carbohydrate. If you carry your weight around your mid-section, your profile would be 40% protein, 30% fat, and 30% carbohydrate. If you are long and lean and are more of a cardio person, your profile would be more like 30% protein, 20% fat, and 50% carbohydrate.

My days vary between 1600 calories and 2000 calories depending on how hungry I am. I almost always stick to my macronutrient profile of 40% protein, 30% fat, and 30% carbohydrate because I carry my weight in my stomach, and it's also the perfect profile for muscle-building as well. By doing this, I can eat bacon and eggs, nutella, peanut butter, fruit, burgers.... whatever I want as long as it fits into my profile. This is a method of dieting that has been around forever. However, it's not about seeing how many m&ms you can eat in a day as long as they fit your profile. You need to eat as clean as possible, but this way you can also not be restrictive if you really want something. Also, if you eat little to no sugar, you will have little to no cravings for unhealthy foods.

Now, this all sounds a little psycho-strict. It kind of is, but if you do this for however long it takes for you to meet your goal, you don't have to weigh and measure your food as often to maintain your weight/mass. Also, you don't have to do this. You can also just eat very clean and not overindulge. However, it's not common to lose weight as quickly this way because you never know if your are fitting your caloric goals, and weight loss happens when you eat less than your energy expenditure.  And speaking of energy expenditure, you MUST exercise. Optimal exercise is around 45 minutes per day, 5 days per week. I'll go more in-depth with this portion of your guide to health in the next post.

Now go forth and conquer your goals.

I Feel [SO] Pretty

So here it is...

My house still looks totally lived in (aka messy), but almost everything is crossed off my checklist for the day. My super awesome friends are coming into town to see me tonight, and I just signed my family and I up for a couple of great races in the next month. We're closing on our house in a month and my head is filled with all kinds of open tabs about what I need to get done when it comes to setting up the business at our new place and scoping out activities for the kids and such.

However, I had a great workout with Kai this morning (much better than having to squeeze myself between guys who only think they're stronger than me on the lifting platform at the gym) and I actually got in a shower in the morning for once. I don't ever feel ugly, but I never feel pretty. I don't really wear makeup, but not because I love how my skin looks without it, but because I don't really have the time nor do I feel like I would benefit from wearing it. However, this awesome girl was introduced to me a couple of weeks ago, and she brought Arbonne into my life. The constant skeptic that I am was totally against it, but I tried it out just to humor her. Holy moly.. what a life changer. I feel pretty. I felt pretty after three days, to be quite honest. The skincare is BOMB. I don't have crazy wrinkles, but I DO have age spots. I was that person who never wore sunscreen, then woke up one day at 25 and realized I had age spots already. I thought I was ruined. I don't know what the heck they do to their skincare (almost totally herbal blends with no bleaching agents and all GMO free and vegan), but it's magic. I feel good in my skin. I am wearing Arbonne makeup right now (just tinted moisturizer, bronzer and blush), but only because I'm actually going out tonight and I want to look a little more done up for my girlfriends, because you know how girls like to look good for other girls! Sorry guys!

Anyhow, it wasn't even the skincare that sold me... it was the baby line. I will spend and do almost anything on my babies. Kai has had eczema for 2 years now, and it has totally been taken care of thanks to the Arbonne baby lotion. It worked after 3 days! So, I thought I'd just try it on the husband for giggles since I've tried everything on his skin since we met. It smoothed out his skin in 1 day!

So just in time for Valentine's Day, I feel pretty again. Like, not pretty because I have been made-over, but pretty because I feel like I look on the outside the way I feel on the inside. I am so proud of my family for being awesome, happy for myself because I can help others for a living through personal training and nutrition, and I'm happy I can show that on the outside.

Skinny people like you....

Skinny people like you…

I hear so many excuses from people for being the way they are.  A person who wants to lose weight after having a baby will tell me they don’t have time to exercise because they are nursing through the night. Or, they can’t change their diet because they’re nursing. Well, the truth is, that person should eat healthier, cutting down on processed foods because it is actually best for the nursing infant. As for being tired from nursing through the night, that’s just something that is hard to deal with. But, we all make choices, and for me, I prefer to exercise on little sleep because it actually makes me feel much better. A person who wants to lose weight but can’t find the time in their day always tells me their priorities will not allow them to exercise or prepare healthier meals. We all have the same 24 hours in our days, it’s just that some of us prioritize differently. I have two kids, but I still prepare our meals in advance. I do think throughout the day about what we will be eating next, but that is important to me. I plan everything we do around meals, the kids’ naps, my workouts, and the kids’ activities. If I have to workout at 4 AM because I need to get in my workout before the kids wake up, that’s what I do. If I have to make an enormous load of chicken and freeze it in single servings because I know it will be a busy month, that’s what I do.

Then there are the people who tell me I’m skinny because it’s in my genes. I cringe any time I hear this. Someone told a friend of mine the other day that she’s lucky because she’s “naturally” thin. Really? My friend is thin (and strong) because she kicks her own butt in the gym consistently, and makes healthy meal choices. I would love for anyone to spend a week in my shoes, working out with me and eating with me. You would see that I fight cravings for ice cream and nachos like any other person, but only allow myself to indulge less than once per week. At all other times, I am chasing my kids, working out at least once per day, lifting heavy weights, drinking my coffee black, eating a great deal of fresh fruits and vegetables, lean meats, nuts and seeds, and never EVER eat fried food. To some people, this seems like it’s just not worth it.

This brings me to another point. There are people who think that in order to be fit, you have to deprive yourself of all kinds of foods. This bothers me so much, and mostly because it’s what is advertised all over the place. Some people are thin because they eat 800 calories per day and workout like crazy in the gym. This is ridiculous and terribly unhealthy. There are people who replace two or more meals per day with protein shakes. This is also awful. Then some people take supplements everyday in order to get results, but no supplement is ever needed to lose weight or get healthy. It is incredibly important to understand that being thin should not be a person’s only goal. It is more important to be healthy, which means eating a balanced diet loaded with fruits and vegetables, paired with lean meats, and including nuts and seeds. I also believe that some unrefined whole grains as well as soaked legumes are a healthy addition to diets. Instead of depriving yourself of candy or bread, pack your day full of the healthy stuff, and leave no room for the stuff that isn’t so good for you. Nourish your body. The more you nourish your body, the less your body will crave the stuff that makes you feel less than your best.

I keep coming back to what a professor said in a lecture recently. She asked, “Are you simply surviving or are you thriving?” Feed yourself so that you are thriving, and you won’t want to eat things that only allow you to survive very often. Be your best self. Stop making excuses. Make better choices. And most importantly, nothing is going to work for you until you take responsibility and kick your own butt. A personal trainer, a meal plan, a workout video… none of those are going to help you in the long run unless you are willing to work hard. Once you establish a routine you love, you will find that after plenty of hard work, the hard work becomes less hard, and more enjoyable. Even further down the road, when you’re in maintenance mode, you will be living a much more lovable lifestyle.

It's Kai's (and my) 2nd Birthday.

Two years ago today, I became a different person. I am worlds away from who I was before January 15, 2013. One moment, I was just another woman in my mid-twenties who was only concerned with my own well being, and my marriage. The next moment, at exactly 8:55 PM, I became a mother. I experienced a thousand different feelings all of the sudden, and I was forever changed. I became a mother, a feminist, a baby-lover, someone who sees love in every little thing, and am more joyful than I have ever been in my whole life.

Due to my unnecessary c-section, which I still struggle with, I learned things I never thought I'd need to know. But that experience made me a feminist. That experience helped put me where I am today. On Kai's 1st birthday, I cried because I couldn't help but remember that his birthday was the absolute most worst day of my entire life. My firstborn was cut out of me and I was told it was because I am not able to birth a child. But not this year. I'm only crying tears of joy this year.

I have feelings I believe you can only have as a parent (regardless of how you got there, or whether or not you are a biological or adoptive parent). Although I have always been a happy, optimistic person, I truly feel joyful every day of my life. Although I know that God is absolutely everywhere, I now see God unmistakably, everyday. Every time I look into my 2 year old's eyes, I see God. Before having children, I didn't love everyone's kid. I figured I'd be a mom who loved my kids, but other people's kids... not so much. But after having Kai, I love every single kid. I'm that creepy lady who smiles at your kid in the mall just because I think they're sweet.

On the plane the other day, I heard the man behind me say "I'm so glad I don't have kids to worry about" as he was looking at my husband with my 2 year old and me with my 6 month old. I just thought how that man will never experience the joy I feel everyday. I am tired, nervous, paranoid, and overwhelmed much of the time, sure. However, I laugh every single day. I have cried sad tears twice in the past 2 years. I cried when I was struggling with finding someone to attend Luca's birth, and I cried when my Grandfather passed away. Other than that, I have spent hours upon hours laughing until I cried.

2 years and one day ago, my water broke and I went straight to the hospital (mistake number 1). 5 months and 1 week ago, I thought my water broke and I had a fetal non-stress test since Luca was 2 weeks "late" at that point, so I stuck a pad in my underwear, went to my hospital doctor where I refused a cervical exam, then went to Panera for lunch. I think that sums up how much I've changed. 2 years ago, I did what people thought was right. 6 months ago to the day, I proved that I was a changed person when I brought Luca into the world in my own home with only people who loved me and my child, and supported what was best for us.

Kai (and Luca) has shown to me what kind of love still exists in the world. The kind of innocent love of a child who loves you just because you're his world. 2 years ago, God changed me. God made me the person my child needed me to be. God made me the wife I needed to be. My child and husband had who they needed. 6 months ago, God made me see that I was the person everyone else already knew I was.

The Whole Foods Challenge 2015

The Whole Foods Challenge

For 6 weeks beginning January 1 and ending February 12, challenge yourself to a completely whole foods diet. You will be surprised at your results. There will be prizes, and they will be given out based on a points system. Keep up with your points daily, add them all up at the end, and get them back to me by February 14. 

The points system (per day):
4= perfect day, no refined foods
3= 1 small refined food (condiment or chip)
2= 1 large refined treat (cookie, beer, slice of refined toast)
1= whole meal of refined food (pizza dinner, pancake breakfast, ice cream dessert)
0= more than 1 refined food throughout the day
Bonus points:
+1= 1 workout 
+2= 3+ cups of non-starch vegetables throughout the day
+3= dairy free and gluten free all day (ghee and grass fed butter are okay!)

Rewards:
1st place: 6 week personalized meal plan + 1 training session
2nd place: 3 training sessions + 1 training session for a friend
3rd place: 1 training session + 1 training sessions for a friend

Strongly encouraged but not required:
Before and after pictures
Measurements including weight, body fat, waist, and hips
Strength or time recordings (depending on your skill and goals)


Now, what are whole foods?

Whole foods are foods that are eaten very close to their original form. These are foods that have not been depleted of their nutrients. Think corn on the cob vs. tortilla chips, or grapes vs. grape fruit snacks. You shouldn’t find any ingredients in the label that you cannot pronounce, and there shouldn’t be many ingredients at all. Whole foods nourish your body and make you feel better, allowing you to perform at your optimal level. If you eat a diet rich with whole foods, you receive all the vitamins and minerals your body needs.

Refined foods are the opposite. Refined foods have been stripped of their vitamins and minerals in the process. This includes white rice, as opposed to long grain brown rice. Refined foods, since they are depleted of nutrients, strip your body of nutrients that you need to feel good. So besides just causing weight gain, refined sugar can not only throw off your hormonal balance, but also weaken your immune system and cause allergies.

More examples:
Whole Food:                            Refined Food:
Pure maple syrup                    Aunt Jamima’s pancake syrup
Unrefined Rapadura sugar      Cane sugar
Dried fruit                                 Fruit snacks
Steel cut oats                           Instant oatmeal
Ezekial sprouted grain bread   Wheat bread
Apples                                      Apple fritters
Butter                                       Margarine

Each meal should contain carbohydrates, fats, and protein, as all three are required by your body to function at it’s best.

Sample meals:
Breakfast:
A. Veggie omelet cooked in olive oil or ghee
B. Oatmeal with peaches and honey
C. Strawberries and yogurt (no added sweeteners)
D. Boiled eggs with banana
Lunch:
A. Rotisserie chicken, brown rice, and spinach
B. Tuna, mixed green salad with olive oil
C. Salmon, broccoli, and quinoa
D. Ezekial bread sandwich with turkey, lettuce, and tomato
Dinner:
A. Steak, mixed greens, and sweet potato
B. Quinoa and bean chili, and mixed green salad
C. Baked chicken, asparagus, and brown rice
Snack:
A. Boiled eggs and pear
B. Apple and cashews (nuts)
C. Ezekial sprouted grain toast with almond butter and apple
D. Greek yogurt (no added sweetener) and blueberries

Frequently asked questions:

1. What about dairy?
Dairy can be nourishing, but should be free of any additives, and from grass fed cows. Alternatives are great, such as almond milk, flax milk, cashew milk, hemp milk, or coconut milk (all unsweetened).

2. Are grains okay?
Many people have intolerances to grains, but they should be eaten in their whole form. Think barley, brown rice, buckwheat, millet, oats (not instant), quinoa, rye, and whole wheat.

3. What sweeteners are healthy?
Honey, 100% pure maple syrup, molasses, and 100% fruit juice are all great sweeteners.

4. Do foods have to be organic?
No. However, organic foods are better as they are grown naturally and without chemicals, so they are full of micronutrients.

5. What about energy drinks?
Coffee and tea are fine.

6. How can I eat whole foods at restaurants without just getting a salad?
You can always order broiled fish or other meat with a side of vegetables such as sweet potatoes and spinach.

7. Is alcohol allowed?
Alcohol is depleting of nutrients, so the it’s best to forego the alcohol until the end of the challenge, to get the most from your challenge.

8. What if I live out of the area for training? Can I still participate?
YES! You are greatly encouraged to participate. You will still get a reward equivalent to the one listed.

9. Does this cost money?
No. This challenge is purely for your benefit!

So in a nutshell, whole foods include:
Vegetables
Fruits
Nuts and seeds
Meats/seafood
Beans/Legumes
Herbs/spices
Eggs/grass fed dairy
Grains
No more than 5 ingredients in the label.

Bison Chili

According to Kai, this is far better than my Dad's. Sorry Dad. Enough said.

28 oz bison
1 onion, chopped
1 red pepper, chopped
28 oz can crushed tomatoes
28 oz can diced tomatoes
2 cans kidney beans, rinsed
1 can black beans, rinsed
1/4 cup chili powder
1/4 cup garlic powder
2 T cumin
1 tsp paprika
1 tsp oregano
red pepper to taste
salt to taste

Brown bison in skillet, drain of fat, then add onion and red pepper and sauté for about 2 minutes. Add in the rest of the ingredients and put in crockpot dialed in to low heat until ready to serve.

850.

850. 850. 850....

That's the number that has been filling my head for the past couple of days. Last year, I competed in a bikini competition. For 8 weeks, I dieted according to a plan my trainer gave me, lifted 3 times per week, and did cardio at least once per day for an hour each session, 6 days per week, until the last 2 weeks where I doubled up on cardio.

What is 850? It's the amount of calories I was eating on a daily basis. Why did I do that to myself? You'd think I would have known better, being a personal trainer and all. I guess I was blinded by ambition. I wanted to do a competition just to say I did it. I totally trusted my trainer who is very good at what he does. He trains people for bodybuilding competitions all the time, and his competitors always do very well. I don't know squat about competitions, and all that goes along with it such as posing, specificity of muscular striation goals and what not.

I've learned so much in the time since I did that competition. Not only was I only eating 850 calories, which is awful even without the consideration of the amount of physical activity I was involved in, but about 600 of those calories were from protein alone... animal protein at that. What happens when you eat that much animal protein and not enough carbohydrates from green vegetables to alkalize your system? Your body suffers from uric acid, and you can ultimately end up with kidney failure after awhile. Right after the competition, I went to the doctor because my kidneys were killing me, not really thinking about my major idiot move in following the diet, and my kidneys were in fact, in the beginning stages of failure.

I am going on 5 months postpartum, and I keep pushing myself to lose the weight like I did last time so that by the time I hit 8 months postpartum, I am at the same level I was at 8 months postpartum last year. Then I remember my 850 calorie diet that put me where I was last year, and I remember how exhausted, scatter-brained, and overall spread-thin I was last year. I may not, or will most likely not hit the 114 lbs I was at 8 months postpartum last year, but I will be stronger and much more physically fit. I am already moving way more weight than I was while training for that competition, and that excites me. I have two kids, am still breastfeeding, and eating a minimum of 1500 calories per day- on most days I hit around 2200 calories, and I feel great and am at my pre pregnancy weight.

The other day, I was discussing bodybuilding with a friend of mine. We were going over reasons why one would want to go through with competing. I think competing is a great thing, as long as you have a great coach who cares about your health, who can diet you properly, allowing for a great deal of vegetables and enough calories to sustain your physical activity. There is no reason to starve yourself for any goal. You may reach your goal more slowly, but you will be able to maintain and enjoy the end result much more.

I went over and over in my head whether or not to publish this. I didn't and don't want to offend anyone who I competed with, who dieted similarly, and still have the same coach. However, I think it is more important for people who don't compete to realize what some people do to reach that "goal body" in such a short amount of time, and that they shouldn't beat themselves up for not matching that so quickly. It's also important for people who would like to compete, to know that there are many competitors out there who eat a great diet (some eat way more than they would like to) and get incredible results. There are more than a couple ways to get results, go with what works for you. But 850 calories? That shouldn't work for anyone.

Feed your muscles, brain, and heart.