Tasty Tuesday: Pumpkin Chai Shakeology

If you follow me on Facebook, you may have seen me post last week that I have become *obsessed* with Chai tea. It has replaced my daily cup of coffee. Imagine then how excited I was to find a fall Chai Shakeology recipe! Mmm! Had to share! ;)

INGREDIENTS:

1/2 cup brewed unsweetened black chai tea, cooled
1/2 cup water
1/2 cup 100% pure pumpkin puree, canned or fresh
1 scoop Vanilla or Chocolate Shakeology (or 1/2 scoop of each)
1 tsp. raw honey or pure maple syrup
1/4 tsp. ground cinnamon
1 dash ground nutmeg
1/2 tsp. finely chopped ginger
1 cup ice

DIRECTIONS:

1. Place tea, water, pumpkin, Shakeology, honey, cinnamon, nutmeg, ginger, and ice in blender. Cover.
2. Blend until smooth.

ENJOY!

Insanity // Week 1 Plan

After doing PiYo, I am ready to start something a little more intense. We have had INSANITY at our house for months now, and I have joined in with My Hunter whenever he worked out with it on the weekends. I decided I wanted to commit to doing this workout program from beginning to end and experience the whole thing. I want to see what kind of results I can get if I commit 100% to this program. I feel like I have been back and forth with my eating lately, and I am ready to get back on track, back into a routine. 

What is it? 
INSANITY is a 60-day, cardio-based, total-body conditioning program that’s pretty intense. Fitness expert Shaun T drew on his collegiate track-and-field training, plus his subsequent years of experience as an elite trainer, to create a program that takes total-body conditioning to an extreme level. INSANITY is the pinnacle of cardio training. 

Why is it effective?
Interval training allows you to beat the “stress adaptation response,” which is what happens when your body gets used to exercising at one level of exertion and stops improving. An interval workout includes a set where you perform at your maximum, followed by one of lower intensity, with the cycle repeated to achieve a cumulative effect.

INSANITY uses MAX Interval Training, which replaces your moderate-intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate increases to 80% or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

This program’s high-intensity activity is likely to have you working out at over 85% of your maximum capacity, instead of the lower rate recommended in other programs. As a result, you’ll experience faster increases in fitness and more efficient burning of carbohydrates and fat—as much as 1,000 calories per hour. 

What equipment is needed? 

I love that you use only the power and resistance of your own body to amp up your cardio, lower your body fat percentage, and sculpt your muscles. You don’t need any gear other than water, a towel, and your own strength of purpose.

Week 1 Workouts:
Monday - Fit Test
Tuesday - Plyometric Cardio Circuit
Wednesday - Cardio Power & Resistance
Thursday - Cardio Recovery
Friday - Pure Cardio
Saturday - Plyometric Cardio Circuit
Sunday - Off

I am ready to start this morning, and I refuse to let the busyness of fall and getting back into school, along with all our other activities and obligations ruin the goals I have for my health and fitness. Who's with me??? I am starting a brand new transformation group on October 6th! More to come on that soon, but if you are interested, be sure to contact me now to reserve your spot on the list!

Caramel & Sea Salt Shakeology

If you have been following me for any amount of time then you know by now that I have quite the sweet tooth. Since I started drinking Shakeology two years ago now, that has helped tremendously. When I came across this recipe about a month ago, I knew I needed to save it to have on hand for when my cravings hit a peak. I adjusted the recipe to fit my tastes, so know that you can do that too. I am guessing this would be amazing with Chocolate Shakeology, so I will be trying that soon.

This hit the spot, and I am not going to lie when I say I went and hid in my room to drink this. My kids usually take sips of my daily drink, but I wasn't allowing that this time. ;)

Caramel & Sea Salt Shakeology

Ingredients:

• 1/2 cup rice milk {or whatever milk you use}
• 3/4 cup water
• 5 ice cubes
• 1 tsp caramel extract
• A dash of Pink Himalayan Sea Salt
• 1 scoop Vanilla Shakeology

Directions:
Blend well and enjoy!

10 Tips for Better Workouts

Sticking to a fitness program and living a healthy lifestyle can sometimes be just plain tough. As a busy mom of three, I totally feel this way at times between trying to keep the house clean, take care of the kids, prepare meals, etc. Sometimes the last thing I want to do is get in a workout. BUT, I have seen how beneficial this is both for me and my family; it's totally worth it!

This is why I wanted to share ten tips with you that I have found helpful when I am feeling burned out. Hopefully one or more of these will help you too.

1. Wake Up Early :: Tell yourself the night before that you will be waking up early and that sleeping in or hitting snooze is not an option.
2. Warm Up :: Your muscles need time to warm up in order to prevent cramps or injuries.
3. Get Enough Sleep :: How many hours do you need each night? Figure that out and make sure you are in bed on time.
4. Make a Daily Schedule :: There is an old saying, "If you fail to plan, then you plan to fail" and I have found it to be very true. Schedule your workouts. Start meal planning and prepping. Be as prepared as you can for your week ahead.
5. Eat Well :: You can work out all you want, but if you aren't eating well, you are not going to get very far. Be sure to be eating a well-balanced diet.
6. No Excuses :: Keep your overall goal at the forefront of your mind. Stick with it; you can do this!
7. Drink More Water :: To figure out how much water you need, take your body weight, divide that number in half and drink that number in ounces daily. Drinking enough water helps you feel energized, clear headed and refreshed!
8. Take Needed Breaks :: Schedule in your rest days. Your body needs these to recuperate.
9. Vary It Up :: Falling into a routine of doing the same thing day in and day out can make you want to skip your workout. Vary your workout, playlists, and/or your post workout reward.
10. Tell yourself you can do this. :: You have to believe in yourself. Don't give up.

Clean Eating Principles

Have you ever heard someone mention that they are "eating clean" and thought to yourself, what the heck is that?

Well you aren't alone, because when I started this journey two years ago I heard that phrase and had no clue what it meant.

The trick is figuring out what those healthy foods are and how much of them to eat, because if I have learned one thing over the past two years it is that I can exercise all I want, but if I am not eating right, I am not going to get very far. If I eat garbage, my body will show that. And if I eat clean, my body will show me that too, giving me a healthy glow and more energy.

Here are some basics that I have found very important:

• Eat 5-6 small meals per day.
• Eat every 2-3 hours.
• Have a lean protein and complex carb at every meal.
• Drink your body weight, divided by two, in ounces every day.
  
• Never skip a meal, especially breakfast!
  
• Have clean-eating foods with you at all times; carry a thermal tote filled with healthy snack options.
  
• Avoid over-processed, refined foods, especially white flour and sugar.
• Avoid all saturated and trans fat.
• Avoid sugar-filled pops and juices.
• Consume healthy fats each day.
• Avoid alcohol, which is another form of sugar.
• Avoid all calorie dense foods containing no nutritional value.
• Depend on fresh fruits and veggies to get you your fiber, vitamins and enzymes.
  
• Measure! Stick to appropriate portion sizes.

PiYo Update // Weeks 2 & 3

Sorry I am late on getting updates up on how PiYo is going. I have completed weeks two and three and will be starting week 4 today.

So the question you may all be wanting me to answer... what do I think of PiYo so far?

I will be honest with you and admit that I have had a hard time slowing down to do these workouts. I am so used to pushing myself with cardio and lifting weights that this has been a challenge in the sense that I have to clear my mind and really be present in these workouts. However, I do feel my core getting more defined, which has been really encouraging!

Week 2 Workouts: 

Monday - Sweat

Tuesday - Define: Lower Body

Wednesday - Core

Thursday - Define: Upper Body

Friday - Rest

Saturday - Sweat 

Sunday - Core

At this point my two favorite workouts from week two are Core and Sweat. When I do the core workout, I can feel it working *every* angle, and I love that because my stomach is not my strongest area after having three kiddos via three c-sections. 

I have found that Define: Upper Body and Define: Lower Body are quite short so I have been adding in a cardio, usually one of my 21 Day Fix workouts, on those days as well. What can I say, I love getting my sweat on. ;)

It's summertime, so sticking to my meal plan each week has honestly been a challenge for me. I have no problem getting each workout in; that is the easy part. I try to stick to what I have planned for breakfast, lunch and snacks, and then when it comes to dinner and we are out and about for gatherings, I make the best choices I can. All three of my kids have summer birthdays, two of them were last week, and I did have cake and a few other treats.

The thing about PiYo is that you don't burn a ton of calories so you have to be diligent about staying within your calorie range if you want to see results. Making sure I eat less carbs and more protein is what I have found I need to do, and that is a challenge because this girl *loves* her carbs! 

Portion sizes are a bit different than what they are for the 21 Day Fix program. For example, with the 21 Day Fix I could have 12 almonds whereas with PiYo it calls for 6. No more reaching in my almond container and mindlessly snacking!

I have my week three meal plan to share, but I will warn you that I am a creature of habit and tend to eat the same things over and over so it's not super exciting. I pick foods that are nutritious and that I love to eat, and then I incorporate those into my plan.

Week 3 Workouts: 

Monday - Define: Upper Body

Tuesday - Buns

Wednesday - Core

Thursday - Define: Lower Body

Friday - Rest

Saturday - Sweat

Sunday - Strength Intervals

For week three, two new workouts were added, Buns and Strength Intervals. I would say these two were my favorite this week. Buns in no joke! I could feel the work it did on me the next day as I was walking up and down our stairs. 

Strength Intervals is a great workout too. It is a 25 minute calorie burning, body sculpting, no weights  workout. 

I am off to start week four now and am super excited! While the first three weeks have been enjoyable, I felt like I was trying to learn the moves and form, as well as build up my strength. I have noticed that I am starting to sweat more during my workouts now that I am getting more familiar with the program. 

A question I have been getting asked so often is, "Is this workout going to give me results?" My answer to this is that you have to give the program time and try your absolute hardest. You have to trust the program and Chalene Johnson! The workouts do get harder as you move along and you will be pushed more and more as you move through the PiYo program. Just because you aren't sweating buckets by the time you are done with your workout does not mean it's not working. You are building strength, burning calories and getting rid of fat... maybe in a different way than you are used to. Another way I look at this program is by thinking of yoga masters. Do they look overweight or unhealthy to you? Heck no! They look amazing! They are lean and flexible! There is more than one way to get results and PiYo is one of those ways.

Count Those Calories

I am SOOOO behind on posting my PiYo updates. I'm sorry for anyone that has been waiting for those. Hopefully I can get one up this week. 

I wanted to pop over really quick today and share a fit tip that I have found really helps me, counting calories.

Counting calories is a great motivator because it gives you something to work towards each day. It’s also one of the most effective ways to lose weight which, when combined with your workouts, will speed you towards your fitness goals.

Download an app to have right on your phone so you can easily track all your calories and workouts. "MyFitnessPal" is my favorite! Would love for you to follow along with me! (brirun23)

QUESTIONS:

• Do you count calories? If so, how do you keep track or what app do you use?
• Do you find you do better when you have the accountability of an app or others?

My Daily Eating Plan

One thing I have found since starting my healthier lifestyle is that it is so important to eat six small meals everyday, making breakfast your largest meal of the day. Eating smaller meals more often keeps your blood sugar levels steady and your metabolism going. You want to eat breakfast within one hour of waking up. Breakfast is the most important meal of your, so do not skip it!

If you are struggling with weight loss, be sure that you are pairing complex carbs with protein at each of your meals. It could be a reason for not seeing results.

What I eat on a daily basis is pretty simple. I wanted to share it today, because it is a question I get asked. I am pretty repetitive with my eating. That doesn't bother me at all. Once I find something healthy that I love, I tend to stick with it.

BREAKFAST
Before I eat breakfast, I drink one large glass of water. This helps cleanse my body, remove toxins and aid in digestion.

My breakfast is almost always Vanilla Shakeology. If I don't have my Shakeology for breakfast, I will eat oatmeal with cinnamon, fruit, and chia seeds.

SNACK #1
Two to three hours later, I have my first snack. This is usually an apple with one tablespoon of natural peanut butter.

Some other great options:

• Baby carrots and celery with two tablespoons of hummus
• 1/2 cup of plain Greek yogurt with fresh berries, honey, cinnamon, and 1/4 cup slivered almonds
•  1/2 - 1 cup of grapes with a low-fat string cheese

LUNCH
Again, two to three hours after my mid-morning snack, I will have lunch. This usually is a salad. I will take one chicken breast and put that on my bed of lettuce. I will toss on any veggies I have on hand, carrots, tomatoes, peppers, slivered almonds, and one tablespoon of a low-fat balsamic vinaigrette dressing. I make sure to have another big glass of water with my meal.

Here I have a creamy homemade Greek yogurt dressing.

SNACK #2
I have 12 whole almonds and a cup of fresh fruit, along with a glass of water.

SUPPER

This varies depending on our weekly meal plan, but it usually consists of a protein and veggie. We eat a lot of venison at our house, and if we aren't having that, we are eating chicken or fish. We have sweet potatoes and quinoa or brown rice quite often here.

SNACK #3
If I am still hungry in the evenings, I will have a bag of air-popped popcorn or Greek yogurt with berries, along with a cup of tea.

This is my daily eating plan. I have found what I need to fuel my body and meet my caloric needs. I strongly suggest figuring out what your daily calorie intake should be. If you have any questions or need help with this, I would be happy to help. You can contact me by messaging me here.

Abs Are Made in the Kitchen

Are you striving for that 6-pack? And I'm not talking beer here! ;) I'm talking about your abs!

I always thought the secret to getting those flat abs meant that I had to do a ton of sit-ups and crunches. I could not have been more wrong. 

Three kids, 3 c-sections later, and I have a flatter stomach than I did back in my college days when I was hitting the gym targeting those abs hard. How did I get there?! I changed what I did in the kitchen. I started eating clean and healthy. 

Did you know we all have that 6-pack of abs already? It's true! It's hidden under our belly fat. Just look at kids. You will see that they have abs, and they probably have not done a sit-up in their life.

By simply changing what you eat, you can start to break down those fatty tissues that are stored around your abs and bring out those beautiful abs of yours.

What changes do you need to make in your kitchen if you desire a flat mid-section?

• Commit! You have to make the decision to change your habits! Start eating clean. Am I saying you can't have cheat meals and treats? No! But the majority of what you eat should be clean, and when you do have treats, make sure you count those into your calorie intake and continue exercising to make up for it.
• Cut back on processed food. Cut back on store bought treats and make more of your own food. Read labels and avoiding unnatural ingredients and chemicals.
• Cut way back on white flour and refined sugar. The way they make white flour is by stripping wheat of everything useful. When picking out your flour, you want to make sure to choose whole-grain flour or sprouted-grain flour.  As for the refined sugar, that along with salt can cause extreme bloating. If you want something to sweeten up your meal, try adding honey or agave nectar. Switch your salt to sea salt.
• Add healthy fats, such as nuts, avocados and coconut oil. There is a big difference between the fat you get from avocados versus what you get from a bag of chips! Healthy fats are so good for you and a must-have in order to burn the bad fat. 
• Track calories. It's easy to forget all that you eat throughout the day. Track those calories! It's simple, you want to eat less calories than you burn. I use MyFitnessPal to track what I am burning and consuming.
• Increase water intake. Water helps flush out toxins, excess water and sodium.

No Place Like Home

You may know by now that I workout right here from the comfort of my home. There really is no place like home, and here are a few reasons why I think so.

1. I have finally stopped making excuses! I invested money into my workout DVD program and with it sitting here in my living room where I see it each day, I am reminded to get moving. On days when I just don't feel like working out, I feel guilty knowing I have no excuses.
2. It's cheaper! The first program I bought was one I used for over a year. The gym I looked into over here costs $60/mo. Take that times a year and that costs $720! Whereas, I only paid $180 for my DVD program, which came complete with a 30-day supply of Shakeology and my own coach! I'm also saving by not spending gas to get to and from the gym. That all adds up on a day-to-day basis.
3. I  have been working out at home for two years now and have yet to get bored. Beachbody offers such a variety in programs, that whenever I get the itch to try something new, I can browse the selection to find something new and exciting. Gym classes are limited, but there is a growing demand in fitness DVDs. If you don't want to purchase a program right now, you could even find some free videos on YouTube.
4. I can workout in my pjs! I literally crawl out of bed in the mornings, throw on my sports bra, pop my DVD in and press play. So as long as you have a good bra and supportive shoes, the rest of your outfit does not matter. How awesome is that?! 
5. One-on-One Attention! I know, I know... Shaun T is not literally in my living room pushing me, but trust me when I say it feels like it! This guy motivates me to keep going. He shows the proper form and gives the best encouragement right when I want to give up. 
6. For a busy homeschooling mama, this is a way for me to make the most of my time. By doing home workouts, I am cutting out the commute time I would have if I chose to workout at the gym. We live 15 minutes outside of the city, so that is 30 minutes round trip right there, plus factor in getting the kids ready to go with.
7. I don't have to wait for the shower! As soon as my workout is over, I am free to jump right in my shower and then get dressed to move on with my day. No waiting on other gym members.

For me, working out at home is absolutely the best choice. However, I understand that this doesn't fit for everyone, so ultimately you have to make that choice.

Questions for you:

• Do you workout at home or at the gym?
• What is your favorite part about whichever you do?

Avoid Slipping from Goals

Sometimes it can just seems to happen out of nowhere. You are doing so well, and then all of a sudden you have totally fallen off track. I know. I have been there. I am there now. I have been so mad at myself this past week for making choices that I did not want to make or that were not part of my plan. It happens, I get that. But, I think it is important to have a plan in order to try and avoid these slip-ups if at all possible.

Let me give you some suggestions that I will be trying out today and the next week. I asked my challengers to help come up with some ideas, so I am including them in here too because they really had some good ones.

1. Leave the situation. {Go for a walk, play with your kids/grandkids}
2. Distract yourself by calling a friend.
3. Work on a favorite hobby.
4. Drink some water.
5. Chew gum
6. Sit by the campfire.
7. Read a book or magazine.
8. Tell yourself a slip-up doesn't have to be a major setback.

What about you? What do you do or what ideas do you have? Would definitely love to hear to add to my list.

5 Weight Loss Tips

How many of you watch "The Biggest Loser"? If you do, then you are familiar with trainer Bob Harper and understand that he knows his stuff when it comes to health and fitness. I was reading an article last night where he shared his top fitness tips. I wanted to share them with you all here.

1. Include protein in each of your meals. I wasn't surprised to see this as one of his tips. Protein is more satisfying than carbs or fats. It encourages fat burning while keeping you feeling full.
2. Load up on veggies. Love this tip because produce is low in calories and high in fiber. I remember reading somewhere that vegetables are ranked the number one food to eat for weight loss. I use to find it so hard to get my servings of vegetables in, but now I just make sure I add some to each meal... breakfast can be as simple as adding veggies to my eggs, a salad or a wrap for lunch, snack time can be sneaking in some carrots and hummus and then I include a side with supper. 
3. Don't drink your calories. Simply put, our body does not register liquids the same as solids.
4. No carbs after lunch. This is one I didn't know. I love my carbs so this would for sure be a hard one, but Bob says if you follow this, you will lose weight. I did look into it more and what I found makes total sense. Carbs are a form of sugar and sugar cues the pancreas to make more insulin. Insulin creates hunger hormones, which triggers appetite. The later in the day you  have sugar, the later you will get cravings, and I get that... late night cravings can make or break your diet! In fact, after researching this one, it makes sense that I have always found the night my hardest time to stay on track. Kind of curious to try this one out for a bit to see if I notice a change.
5. The 80/20 rule - Nobody is perfect, so this is probably my favorite rule that I read from his list. What this rule means is that you eat healthy 80% of the time and then allow for a cheat meal or snack occasionally, which is the 20%. It's obviously a good thing to aim to eat healthy... not buy unhealthy foods, cook at home when you can, make smart choices when eating out... but it is just not realistic to say that we can do that 100% of the time.

In the article, Bob also listed some of the exercises he felt were the best for women to do as they work to get ready for summer: planks, push-ups, squats and jumping lunges.

His number one suggestion for the overall body move that will get your heart pumping is burpees.

He just released a new book last month called, Skinny Meals. Definitely one I would love to check out sometime.

Questions for you:

• Which rule would be the easiest for you? Hardest?
• Do you watch "The Biggest Loser"?

3-Day Shakeology Cleanse // Explanation & My Results

Last week I decided I was going to do the 3-Day Shakeology Cleanse. You can see a bit about my day one here, day two here and I will be updating you on how my last day went in this post. :-) I know those of you that followed me on this may be wondering if I survived and stuck to the plan on that final day!

Before I give you that update though, I want to share why I chose to do this and go into more detail on how this cleanse works. I did not do this with the intention of losing weight. My main reason was because I needed to detox from the sugar I put in my body over Easter. I still can't get over how having sugar just made me go crazy wanting more and more.

What is the 3-Day Shakeology Cleanse?

The main purpose of the 3-Day Shakeology Cleanse is to jump-start your fitness, break a plateau, or shred pounds fast and effectively in a healthy way.

The Plan

• 3 Shakeology Shakes a day
• 2 Green Teas a day
• 1 or 2 pieces of fruit a day (optional for those needing additional calories - I chose to have one fruit each day... why not? ;) )
• 1 salad for dinner (only white grilled protein in salad)

No:

Dairy or extra sugars

Only low fat dressings 

You can put your snacks before or after any of your major meals (breakfast, lunch or supper).

This cleanse is not for pregnant or nursing women.

Example of how my days went:

Start: 

Drink one cup of green tea to start your day.

My girls joined in one of the mornings.

Breakfast: 

Make your Shakeology (140 calories) with ice and water. You can have 1/2 cup of fruit at this time too (60-90 calories). Like I said above, I chose to have my fruit all three days. I love to eat, so if it is an option, I will take it.

Snack #1: 

One piece of fruit (85 calories)

Lunch: 

Shakeology (140 calories) with ice and water and 1 cup of green tea

Snack #2: 

Shakeology (140 calories) with ice and water

Supper: 

Salad... this thing ended up monstrous every night. I was full afterwards, no issues there! You put three servings of greens in your bowl, top with 2 tablespoons (no more!) of non-dairy dressing, and then add 4 ounces of grilled white meat (fish or poultry). 

I mentioned last week that I tried to do this cleanse back in November and failed from the start. I was worried I wouldn't make it through this time, but I stopped those thoughts in their tracks after My Hunter reassured me that I *could* do this. So, day one and day two, as you read earlier, were followed to a "T" for me. I couldn't have felt more proud or better! 

Now, let me catch you up on how day three went. My Hunter got home at 5:00 pm so that I could get out the door and get to the church for setting up my conference. This was the end of my day for eating. The cleanse had been followed to a "T" again. YAY! A success!

I have to share this next part though. I thought some of you would get a good laugh. On my drive to the church, I had to stop by and pick up the rosettes and verse cards that a friend put together for me that I needed for the event gifts. I was chatting with her real quick, with my hand on the door ready to jump back in my van to keep moving when she said, "Oh! I made an awesome dessert for the conference tomorrow. You have to try it!" {This is where I should have just told her I was doing this cleanse and I really, really did not want to eat anything outside of my plan, but do you think I did that?? Nope. Silly me! Worrying about what other people will think again.} 

She pulled me into her kitchen and handed me the dessert. I just held it in my hand thinking about what I was going to do now, while she stared at me waiting for me to take a bite. And I waited for her to turn away, but she watched, smiling, waiting for me to eat it. So... I did, because what else could I do?! And it *was* good, but I hated that I had a bite! She then turned her back to close the fridge and I quickly shoved the rest in my sweatshirt pocket saying, "Mmm! That was *so* good!" And, it really was, but I wasn't going to eat the rest of it, and I was certainly not going to let her know I hid the rest in my sweatshirt. {Sorry if you read my blog, Carla. I know you will laugh and wonder why I just didn't tell you! :-)}

Here it is, the dessert with a small bite missing that caused me from saying I had a "perfect" cleanse.

The only other slip-up I made was at church. We were working until midnight, and my friend had brought me a coffee. It smelled so good, and I honestly could have gotten by just fine without having any, but throughout the night I had 5 or 6 small sips just because.

So, other than those two small bumps in the road, my cleanse was almost followed to a "T".

Now, let me share how I felt and what I noticed while doing this cleanse.

My Results:

• I felt clear-minded and focused! No foggy-brain.
• My digestion got a restart! {Oh yes it did! They don't call it a cleanse for nothing! Sorry if this is T.M.I., but I am an honest gal. ;) }
• I slept so much better!
• My metabolism got a boost because of the green tea!
• I kicked the sugar cravings!
• The plateau that I was on was kicked! 
• I was not starving at all!
• I challenged myself and proved I could do this; the biggest, and by far my favorite, result of this whole adventure!!!
  
• I lost 4.2 pounds in three days! I have never felt better... honestly! I SO, SO, SO wish I would have taken measurements beforehand, but I wasn't trying to lose weight, nor thinking I would ever possibly lose that kind of weight in three days. My legs, stomach, arms... everything felt slimmer and more toned, so I am certain I lost inches. I am planning on offering this cleanse in a challenge group setting sometime in the future, and you can bet I will be making my challengers take their measurements beforehand.

{Click to Enlarge}

Questions:

• Have you ever done a cleanse? 
• What do you think would be the hardest part for you with doing a 3-day cleanse like this?
• Do you think it would be fun to do something like this in a group setting with me coaching you now that I have gone through it successfully myself?

Day 2 of Shakeology Cleanse... DONE!

We had a green tea date yesterday morning... just us girls! :-)

I don't know if you could tell from the picture I posted yesterday of my day one completion post, but that was not a recent picture of me. That was me from back in November when I *tried* to do the 3-Day Shakeology Cleanse. Go back and look here if you missed yesterday's post. You will see my hair is shorter. I was too lazy too busy to post any other picture yesterday. You see, I have this whole conference event coming up TOMORROW {Please pray for me!} that has consumed my time, so I couldn't justify making a new photo that says the same thing... that I made it through day one. 

The thing with back in November when I tried to do this cleanse was that I only made it through day one. I failed after that. On day 2 I started by slowly licking the peanut butter off the knife after making the kids' breakfast, telling myself, "No big deal. It's one little lick." That then led to a small bite of one of their sandwiches. {I am sure you can guess where this is going. :-)} Eventually by the end of the day I was eating everything that I should not have if I wanted to truly do this cleanse right. And, by day three... well, there was no day 3.

This time around, however, I made a promise to myself and My Hunter that I was going to do this 3-day cleanse! He reminded me that I am so strong when I make up my mind to do something, in fact I think his exact words were, "You are seriously the strongest woman I know... when you decide to be." That meant a lot! It got me thinking that, "Yeah... I *can* do this! It's only three days!" I believe that when you truly accept yourself and put your mind fully into your goals, you will achieve them! 

That is part of the reason I have been posting this 3-day journey on here. I know that if I share with you guys, you are all now holding me accountable too, and I love that! It keeps me going! Accountability is another huge part in moving towards your goals. I want to succeed because I gave my word that I am going to do this!

So, I am happy to report in to all of you that I completed day two yesterday perfectly! I did it! One more day to go!

Like I said yesterday, I will be sharing a full post {hopefully Monday} on how this went and what my results are, but I have to say I am feeling so amazing! I think God orchestrated this cleanse in line with this conference prep. I am feeling so clear-headed and focused, which as a result makes getting things done much easier.

Okay, now I have to go. More work to get done for the big day tomorrow! I hope you all have an amazing Friday! <3

Questions:

• What is one goal that you are putting your full mind into believing you can do and WILL prove you can do?
• Do you have an accountability partner?
• Any fun events going on in your life this weekend?

Thanks for the link-ups, Lauren and Jennie! This is by far my FAVORITE Friday highlight from my week! :-)

Day 1... DONE!

Tuesday night I decided I needed to hit the reset button! I was slipping on my eating habits and starting to gravatate to all those sugary treats after having some Easter weekend. Isn't it funny how once you get that sugar back in your system, your body craves it just like that again?!

What I am doing to get back on track is the 3-Day Shakeology Cleanse. This isn't about weight loss for me, but already since completely day one yesterday, I am down a little over two pounds! Not going to complain since I had put about four pounds on recently. For me, this is more about getting back on track physically and mentally.

{Click to Enlarge}

I will do a complete recap post on the cleanse next week, so pop back over to check it out. But right now I can already say I feel fantastic!

For now, I off to enjoy my green tea, followed up by my Shakeology for breakfast and a lot of water so that I can stay hydrated.

My workouts for the next few days are just going to be light recovery days. Since I am cutting back the calories for this cleanse, I want to keep those lower impact because my energy will definitely not be there to get through my regularly scheduled Insanity workouts. {Sorry Shaun T! I will be back Saturday morning to work out with ya. ;) }

Hope you all have an amazing Thursday!

Questions for you:

• Have you ever done a cleanse before?
• If so, how long and what did you think?
• What was {or would be} the one food/meal you couldn't wait to have afterwards?

Forget the Number on the Scale!

Last week one of my challengers shared this post in our "Spring Slim Down" group:

"So im super aggravated with myself.. I lost 4 lbs the first week becuase I did good at following my meal plan.. now I gained a pound back this week because I haven't been as good!! Does anyone else have this problem?? Reality hit that I need to shape up and get my act together because I'm only cheating myself!"

I can't say I blame her. I used to be one of these girls too. One that was completely fixated on the number that showed up on the scale. I would weigh myself just about every day.

However, here is what I told her and what I want to tell you:

Your weight fluctuates moment-to-moment! It fluctuates due to your body fluid. Too much sodium intake can cause water retention. It fluctuates based on certain foods you eat, for example whole wheat bread can make you feel bloated after. If you are using certain medications, if you have your menstrual cycle, if you haven't gone to the bathroom yet {T.M.I? It's true!}, or even after a workout... these are all things that can cause weight to fluctuate, so it is absolutely ridiculous to weigh yourself daily! Instead, I tell my challengers a more accurate way to measure progress is to take pictures and measurements before and throughout their journey. This is going to be one of the best ways to see the changes you make. 

Honestly, I don't weigh myself much at all, maybe once a month or so, if even that. I base how I am doing by how my clothes fit and feel. I should probably get in the habit of weighing myself every other week at least, because weighing yourself is not bad. In fact, it is good for you to know where you are at for your overall health and will allow you to make adjustments to how you are eating or how you are exercising if needed.

So here are my suggestions on how to use your scale wisely:

• Only step on it once a week or once every other week. 
• Do it first thing in the morning before eating or drinking anything.
• Do it with similar clothing each time.
• Very important - use the same scale!  
• Do not do it again for the rest of the day!

And remember, if you are trying to lose weight, a realistic loss is half a pound to two pounds per week. 

Stay Strong Over the Weekend

I know how the weekends can go, because I used to do it myself. You work hard, stick to your goals, workouts and meal plan all week long, and then the weekend rolls around and everything you invested the past week goes right out the window. For some reason, now it seems okay to eat four slices of pizza, have a bowl of ice cream or end the evening with two too many drinks. Sleeping in on Saturday and Sunday is the way you start the day, which throws everything off and means not getting your early morning workout in or eating breakfast because it is now noon. You start to wonder why you aren't seeing results. "How can the weight not be coming off when I ate so healthy all week, stuck to my snacks and meals, and even worked out?"

No matter how healthy you are during the week, if you give everything up over the weekend and make it a free-for-all, you will just end up un-doing the week of healthiness you just had.

But, I have good news, it doesn't have to go this way! And I am here to share some of the tips that I have found to be helpful in reaching my goals and making this lifestyle change.

1. Keep your same routine! If you are in bed by 9 or 10 during the week and up early to workout each morning, continue with that schedule. I know that when I stay up even an hour or two later on the weekends, I am exhausted the next morning. It throws me completely off, and I have a hard time getting up in the morning, as well as accomplishing the tasks I had in mind. Having a schedule like this, where you are up later on the weekends can actually hinder your weight loss goals too.
2. Plan! I take time on Saturday to plan out my meals for the following week. Sunday, while we are out, we run to the store to pick up the groceries needed, and then I start meal prepping when we get home. This just ensures I will stay on track and has me prepared for the days when we are super busy.
3. Eat normal! Why change eating habits just "because it's the weekend"? If you think about it, it's kind of silly to have that mentality, but I get it because I have, and still do at times, think that way. The most helpful thing I have found is having that plan ready to go that I prepared the previous weekend, with snacks and meals all laid out. If I know we are going to be out and about on Saturday, I will have our food ready to go and pack healthy snack options in my bag in case hunger strikes and we are not around options I would prefer to have.
4. Workout! I used to take the weekends as my rest days, but now My Hunter and I workout together on the weekends, which has become a favorite time for him and I. With it being the weekend and having more free time, we are able to get in a longer workout than normal. 
   
5. Get outside! Our family is big into the outdoors. It is just so refreshing to "unplug" from social media and get out to enjoy nature, breathe in the fresh air and spend time with my family.
6. Watch your drinks! As I mentioned above, you can sometimes get in the habit of having wine, beer or pop over the weekend, and while those things are totally fine in moderation, you don't want to end up going overboard on them. There are a lot of calories in some of those drinks, and they can add up extremely fast when you aren't paying attention.
7. Relax! Isn't this what weekends are all about? Take time to read a favorite book, go to a movie, get out to dinner with your spouse or a friend. Unwind from the week you just had and the one that is coming up.
8. Have a treat! You don't want to deprive yourself or you will completely fail. It's totally okay to have a scoop of ice cream or a slice of cake every now and then. Just watch portion sizes and make this an occasional thing versus an everyday occurrence. 

You can be strong over the weekends, and you will learn how. The best part is, once you carry your healthy habits through your weekends, you will find you have more energy, which makes family and friend time even more fun.

Enjoy your weekend! Enjoy this time away from your hectic day-to-day week!

Have a great Saturday, friends!

So What is Shakeology? And is it Worth it?

Alright, I am not going to lie. I was probably the biggest skeptic when I first heard about Shakeology. I have never been a believer of fad diets, trends or things that seem too good to be true. And when I heard about Shakeology, those were the first things I thought.

However, I was wrong.

I put in some time researching it and found that this is actually just what I needed in my life.

Why did I choose Shakeology? 

Not because I had a lot of weight to lose {although this is a benefit of Shakeology too & it did help me lose the last of my baby weight}, but for me the main reason was because I was the worst eater on this planet. I am not joking when I say that. I would eat sweets the majority of my day, and I was lucky if I got in one single serving of fruits or veggies! So when I found you could get all of this in one drink, I knew I needed it! 

Also, finding out that Shakeology has a "Bottom of the Bag" Guarantee, which means you can use the entire bag and return it to get your money back if you are not 100% satisfied, I figured I really have nothing to lose! {I mean, this tells you right there that this company knows they have a great product!}

What is Shakeology?

Shakeology, although a powder, is food. Unlike other "protein shakes," this is complete nutrition and is so much more than a protein shake! Highly trained professionals have searched all over the world to find the best foods and made them into this shake. The ground that they grow in is *not* treated with chemicals or pesticides. It is not made in a factory. It is made in a LAB right here in the U.S. It is not processed and contains NOTHING artificial, which is why there are limited flavors! Shakeology is much higher quality than something you can pick up in the store. There are four flavors to choose from: Vanilla, Chocolate, Strawberry and Greenberry. The Chocolate also comes in a Vegan option.

What is in Shakeology?

This one drink holds almost all the nutrition I need in one meal, one meal I don't even have to plan or think about! There are 70 ultra high-quality ingredients in this one drink that will be used to repair, change and improve your body! 

• Protein & Amino Acids - Helps build lean muscles, improve skin and hair, support optimal brain function, improve mood, and reduce cravings.
• Antioxidants & Super-Fruits - Helps reduce oxidative damage from free radicals, promote heart health, support joint health, and keep your brain healthy.
• Phytonutrients & Super-Greens - Helps alkalize the body and promote detoxification of the liver, kidneys, and blood to restore health and vitality.
• Adaptogen Herbs - Helps protect the body from stress, support the immune system, and balance the endocrine system.
• Prebiotics & Probiotics - Helps promote regularity, support a balanced microflora environment in the intestinal tract, and improve digestion.
• Digestive Enzymes - Helps the body break down foods and increase absorption of nutrients. 

What can you expect?

There are so many benefits to drinking this; I just can't list them all here. When you drink this every day, along with working out and eating a balanced diet, here are some of what you can expect to happen:

• Lose weight 
• Improve your digestion and regularity
• Reduce junk food cravings
• Increase your energy and stamina
• Regulate blood sugar
• Lower cholesterol
• Improve hair, skin, eyes & nails

Is this a quick fix? 

Absolutely not! To put on weight and be unhealthy takes time, so it is going to take time to get that back off. However, I will say that people have seen results in a week... one week!

What if I can't afford it?

I do hear this often... "It's too expensive!" And, well, it is! It breaks down to about $4 a shake. But what it comes down to is priorities! If you are going to Starbucks everyday or if you are like my husband who is on the road each day for work and was eating fast food, then those are things you could choose to cut out. Eating out costs about $7 each time. Switch to Shakeology and you will not only be making a healthier choice, you will be saving money too! 

And then there are some of you who truly can not even afford any of the above things I mentioned. If this is the case, talk with me about becoming a coach and I can share with you how to save money on your Shakology or even get it for free.

What are other people like you saying about it?

• Lindsey O., 26 - "Shakeology is the most important piece of the fitness puzzle to me. In my first week I lost 12 pounds and my cravings were all gone, which in turn has helped me lose even more weight and keep it off! I never go a day without my shake."
• Richard N., 27 - "When I tried Shakeology, I said, 'This is HEALTHY?' It was so good. I felt a big boost in my metabolism. I craved it! I even quit using it to see if it was legit - and started craving junk, was fatigued and irritable. I got back on Shakeology and it's let me keep my body on a healthy schedule."
• Allison S., 38 - "Shakeology is KEY in helping me keep the weight off and helping my digestion. I struggled with constipation and on the days that I miss a shake I am bloated and uncomfortable. I have never been a veggie eater, so Chocolate Shakeology is a perfect way for me to get the nutrition my body is calling for. Love the stuff!"
• Walt S., 43 - "When my doctor told me drinking Shakeology was like eating a cup of mixed berries but healthier, I went straight home and mixed up a Chocolate shake. I was in CHOCOLATE HEAVEN! The first week on Shakeology, I lost 8 lbs. Being a health drink, it shouldn't be delicious, yet even on my limited diet plan, Shakeology remains my guilty pleasure and it's great for me!"
• Adam B., 24 - "Shakeology is a game changer for sure. Since using Shakeology, my energy levels increased, I feel more focused and alert, I don't have sweet cravings, I recover faster from my workouts, and one of my favorite things about Shakeology is how it satiates my appetite. It's filling, delicious, and can travel with me.
• Kim D., 40 - "Shakeology was huge in my transformation. Since I didn't know what it was like to eat healthy, it played an important part in my new diet. Within days of starting it I could feel a difference. I was amazed by the natural energy I began to feel. All of the cravings that I once had for sweets and chocolate were gone!"
• Robb P., 28 - "I LOVE SHAKEOLOGY! Shakeology has saved me money and changed my life! Every morning, it helps me detox, satisfies my hunger, and jump-starts my day! It completely kills any cravings I have for sweets!"
• Deidra P., 27 - "After having my second child I was unable to get the weight off. So I replaced one meal a day with Shakeology and instantly my ice cream, chocolate, and cereal cravings went away - and my body started to change. I lost 37 lbs., my digestion improved, and my self-esteem and energy skyrocketed! Now I'm in better shape and feel so much happier with myself than ever before!"

What are doctors saying?

• Dr. Arno Sungarian, Neurological Surgeon - "Shakeology has changed the way I live my life."
• Dr. Lauren Kallina, Ophthalmologist - "I would absolutely recommend Shakeology to family and friends."
• Dr. Gwendolyn Cobbs, OB/GYN - "I have definitely found that Shakeology has suppressed my appetite."
• Dr. Marvin Slepian, Cardiologist and Co-Creator of the Artificial Heart - "Use Shakeology as a substitute for a meal if you're attempting to achieve weight loss. I've used this product, and I think it really works."
• Dr. R. Dale Christensen, Emergency Medicine - "You look at the cost of Shakeology vs. going out and having a fast-food meal. It's half the cost but you're getting 10x the nutrients."

How do you make it?

I have never tried it with just water, but I know many have. I honestly don't think I would like it just that way, although if that was my only option, I would still do it. I have a Ninja that blends up the recipes I like to a super creamy texture that makes it taste like I am having dessert. My favorite is the Vanilla Shakeology with almond milk, ice cubes and natural peanut butter! There are over hundreds of healthy recipes that you can try out. If you want to see some of my other favorites with Vanilla, check out my post here. And, be watching for when I share my favorite Chocolate and Strawberry recipes soon. :-)

How do I order? 

It's easy! 

1. Go to my website, here: shakeology.com/brirun23.
2. Click on the "Buy Now" tab in green on the top
3. Select Your Favorite Flavor
4. Choose your "Packaging Size": a. 30 Servings in a resealable Bag or b. 24 Single-Serve Packets in a box {As you can see, you get more servings in the bag.}
5. Select "Monthly Autoship (with Super Discount Shipping)" {This is how you save money each month, because it is FREE s/h when you do it this way.}

That's it! :-) Please let me know if you have any questions or would like to chat more about this. I would be happy to help!