Weekend Faves

This past weekend was pretty laid back. We had a few errands to run, as it was our last weekend before going out of town. I indulged in 2 of my favorites! Chipotle and Menchies...so good!

On Saturday night we hit the gym. It was so quiet!

Sunday was perfect. After church we had a Sunday nap, I made a yummy dinner, we took a walk, facetimed with my family, and I made some delicious blueberry bread. All of my favorite Sunday activities :)

sauteed grape tomatoes, red peppers, and kale with olive oil and garlic. Panko breaded tilapia, and garlic brown rice/quinoa. Yum! 

Happy Tuesday!

Progress not Perfection...

It's been a long, strange week. Lots of changes. Lots of stress and anxiety. But mostly, a lot to look forward to.....

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I saw this on my pinterest this week, and it really resonated with me. It also made me thing of the saying  "if you aren't moving forward, you're moving backwards". I felt like some changes needed to be made in my life. I felt like I was stuck.  But that's the good thing...we can always make changes. Always tweak. Improve. Decide what's no longer working for us. And that's the beauty. 

We decide what works for ourselves. Not what works for your friend, or sister, or coworker. Who the hell cares what they are doing??? Focus on improving yourself, and you'll always be on the right path. It might be stressful at times. It won't always be a walk in the park. But nothing worth having comes easy. 

On that note...TGIF!

Get Some Beauty Sleep!

Let me preface this by saying, until very recently,  I've never been the early to bed, early to rise type. In high school I stayed up late and got up early. In college I stayed up later and slept in. It wasn't until I finally got a 9-5 job that I started getting into better sleep habits. A few months after that, I got a wild hair and started getting up at 5am to work out. With a new job, I've been forced to get up even earlier. Now that I'm used to it I feel better than ever, and am sleeping like a baby. By some miracle, it's not too terrible when my alarm goes off at 4:45 (unlike in college, when i wanted to curl up and die if I had to face the world before 10am).

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Obviously I have to get up early now, but I honestly feel SO much better being on such a good sleeping schedule.  I used to have problems falling asleep at night, but now I'm tired by 9 and fall asleep easily. I realize 9 is pretty early, but hear are a few tips for anyone trying to change their sleeping habits:

• The first day you wake up early, do not take a nap. This is very important. I realize you feel like you could fall asleep mid-day, but just stay awake until at least 8 and your life will be so much easier. I made this  mistake, and it actually makes it harder to sleep at night, then you feel even more tired in the morning. Lose-Lose. 
• If you have trouble going to bed so early at first, do something relaxing before bed. Take a hot bath, read a book, whatever. Some people say no phones/TV, but I find it easy to fall asleep to a show or movie in bed. If you find yourself getting sucked into your phone or a TV show before bed, don't even start!
• Prepare the night before. Lay out your clothes, pack your lunch, whatever you need to do to make the morning go more smoothly. I'm usually far from peppy at 5am, so this makes things easier for my tired self. 
• Slowly change your bed time. If your usual bedtime is midnight, but you try hopping into bet at 10, you probably won't be tired. Change your bedtime 30 minutes at a time, and slowly make it earlier. This will give your body a chance to get used to a change.

In the past I always felt tired, used caffeine to stay awake and had to deal with the caffeine/sleep deprivation vicious cycle. I think this is the first time in my life I feel awake throughout the day, have plenty of energy to work out, and am sleeping like a baby at night. 

Motivation Monday: Weekend Motivational Event Re-cap

This weekend I attended the Motivational event put on by the Instagram Famous Amy- aka @fitamysuzanne. She lives in the area and I actually met her through mutual friends a few years ago (before her fitness journey started), so it felt a little "stalker-ish" going, but I am so glad I did. My husband came a long and he enjoyed it just as much as I did.  Amy shared her story of how she went from a mom who wanted to lose a few pounds to an IFBB pro in a very short amount of time. It was so inspiring to hear from someone who was so "normal" but wasn't content with remaining average. There are so many people who claim they "don't have the time" and she really puts that excuse to rest. She's a nurse and a mom, and trains for competitions a few hours a day. She talked about priorities and basically said, if it's important enough- you will make time.

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Her coach Shane, of Team Heugly also spoke at the event. He talked about the importance of having goals- goals that seem so far out of reach, you question whether they are achievable. This really made me think. Shane's words about setting specific goals and taking steps each day to get there really stuck with me. It really made me think about what I want out of my life, and what it will take to get there. He emphasized having someone who believes in you, and this made me so grateful for my husband....


The last speaker was Jasmine- aka @jazzythings- The healthy dessert extraordinaire. She spoke about having passion and healthy food (which is her passion). She left her high profile job a while back to follow her passion for cooking and you can tell she does everything 100%. Not only is she insanely motivating, but she is hilarious! I am excited to attend the event she is hosting next month! 

I left this event feeling so inspired. Even though the speakers mostly talked about health and fitness, their words really apply in any aspect of life. I'm still buzzing from the event. It left me feeling so positive, uplifted, and motivated to work for what I want in life....it also reminded me of an experience i had last year....

I remember sitting at my cubicle (at a job I held previously). I looked around and I felt like there were so many people who were just content being there. It was a great company and an ok job, and they felt fine about their current situation, and most didn't really seem to have any intent to make any changes. As I looked around I felt bad, and I knew that I wasn't going to just hang out and let life take me along. I knew that I had to work hard, but that it would be worth it! I think I should mention that this wasn't coming from a place of conceit or arrogance. I didn't feel bad for them. I just knew I wanted something different. I'm still working for my "something different" but the event this weekend really made me want to kick it up a notch.

(really poor iphone camera quality haha)

Inspiration Sunday

What will you do today to help your week go smoothly? 

Here are a few things I'll be doing:

• schedule workouts. This  one is easy-- I'm on Week 4 of Jamie Eason's Live Fit Trainer...after week 4 I will give an update, but so far I am loving it. I'm already feeling stronger and seeing results. 
• do laundry, and make sure my gym clothes are clean (and packed in my gym bag)
• do a little food prepping to make the week easier (probably just boiling some eggs and baking some sweet potatoes to have on hand)
• RELAXING of course! 

Happy Sunday! 

Motivation Monday-- What motivates YOU?

There are a lot of things that motivate me- both external and internal sources. I don't just mean motivate me to be physically fit or healthy, but to get out of bed in the morning, go to work, have career and school aspirations, etc. 

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External motivation sources include things like positive reinforcement from others ("what a good grade you got!" or "wow, you are looking so fit!") or aspiring to be like someone else or gain what someone else has ("if she can do it, so can I!") 

Internal motivation comes from within [obviously]. What really motivates me internally is knowing that I am capable (self-efficacy) and knowing that I can get passed the obstacles in my way. I am not internally motivated all day everyday- which is why external motivation is important. However, it's essential to realize that you can only be motivated by others so much. Your pinterest boards and Instagram motivators can't actually get your butt out of bed in morning, get you to the gym, make you apply to college-- thats all YOU.

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I am really fascinated by sources of motivation due to what I do for work. I work for a corporate wellness program and have the opportunity to talk with and coach participants of the wellness program. Some people are very motivated. They obviously haven't always been (which is why they have to work with a coach in the first place), but once they began working, they realized they could succeed. Other's fall back on excuses and try and take the easy way out, setting the most basic and easy goals possible. Of course, everyone starts somewhere, and there's no way to force anyone to be motivated- but that brings me to my point. What motivates you? 

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Things that motivate me:

• my faith 
• past successes
• past failures
• seeing other people, my age, doing what I want to do
• the prospect that I could actually get to where I want to be. what's more exciting than imagining your dream self- and then setting goals (and working toward them) to get there?? And FYI my dream self is a small co-business owner with my husband (wellness/personal training business), MBA grad, and lots of other things ;) 
• speaking of my husband- he inspires me to be the best I can be- find people in your life who motivate you! And more importantly, get rid of the toxic naysayers  
• compliments/words of encouragement from others
• and yes- pinterest boards-- there is power in visualization, and pinterest is certainly the best place for that. 

I'll be the first to say that following your dreams can be scary! I think this is because of two main things. 1. not completely believing in yourself. 2. the naysayers. those damned negative nancys who will try and talk anyone out of anything. Don't listen. 

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^^ Thanks Bill, I needed to hear that today. 

Have a healthy weekend....

Happy Friday! If you are anything like me, then it's more difficult to keep a healthy diet on the weekend due to being off of a schedule. 

With date nights, going out with friends, running errands and the temptation for fast food, it's difficult to make healthy choices (plus, i rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there's nothing worse than waking up on Monday morning and thinking "I blew it this weekend!" You can avoid that feeling by keeping a few tips in mind:


1. Plan ahead. If you aren't familiar with a restaurant's menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.

2. Go Halvsies. if you don't want to eat off the lower-cal menu (or if there isn't one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don't over eat (while saving some cash).

3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking skip the fruity (calorie-laden) drinks and go with something simple.

4. Skip the bread basket. I can sometimes control myself if there's bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don't fill up on a meals worth of calories before your dinner even gets to the table.

5. Choose the restaurant. If you can, choose a restaurant you're familiar with. I always do better going to places I know (where I know what I like and that it's tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I'll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly) 

6. Don't show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it's ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren't starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?) 

I plan on having a lazy weekend....There's rain in the forecast, and Netflix is calling my name.  Have a great weekend!!

What tips do you have for staying healthy on the weekend?

Motivation Monday: Screw the Scale

So. I put away my scale for a while because I was developing an unhealthy relationship with it. A few days ago I decided to take it out (I'm really not sure why) and I was unpleasantly surprised with a larger # than I was expecting. I'm definitely at the top of my "normal" weight range. For a few days I let it bug me, but at this point I realize- there is no reason to let that stupid little number control my happiness. I'm back on a routine, and I feel good. I feel strong. I fit in my clothes. So WHY do I give a damn about the number on the scale?? 

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Scales are great and definitely serve a purpose when you are trying to monitor weight-loss, but at this point I'm not. I'm trying to lean out a bit while also building muscle, but I don't anticipate my weight will be dropping drastically anytime soon.  

But sometimes I need a reminder that I am not defined by my size or my weight. And neither are YOU. 

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Back to School...

Sadly, I'm not going back to school this year. It's funny because this time last year I was thrilled that for the first fall in 18 years I wasn't headed back to class. This year however, I'm sad and I feel ready to go back! Time to start figuring out which masters programs I'm interested in...

Eventhough I'm not going back to school, I still love (and will always love) the back-to-school season. I can always get behind new office supplies and some fresh wardrobe pieces. Fall also feels like a "new beginning as well- it's a good time to set goals for yourself.

I think mini goals are essential in all aspects of life, but especially health and fitness. If you have goals to "drink more water" or "lose 10 pounds" but don't have an action plan, you will not be successful. Mini goals are more specific goals with a shorter time period, which allow you to focus on progress over the short term instead of the long term-- this fall, whether you're going back to school or not--set some goals for yourself! And make them SMART goals....

My goals include:

• Workouts 4-5x per week. 2x cardio and 2-3x strength training. [Since my new gym is really close to work, I am able to go in the afternoon as soon as I'm off work.]
• Drink 60+oz of water per day [filling up my water bottle 3-4x per day]

Remember to do what is realistic for you and your current life. 

Change

I mentioned previously that I joined a new gym, and I was excited to use my personal training sessions to get some fresh ideas for workouts. I got so used to the same old routines at my apartment gym that I always am kind of overwhelmed when I walk into my new weight room and see all of that equipment. 

So- I had my first meeting with a personal trainer- a sweet little blonde girl who kicked my butt. A lot of the workout was using TRX which I had never used before [much harder than they look]. The workout consisted of an upper body circuit, a lower body circuit, and an ab circuit. By the end I had sweat dripping down my face. My session was 2 days ago and my abs are still sore! (which i love)

My point of all this is to try something new- boredom will not facilitate effective workouts. Try something new and don't be afraid of change! 

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Do a workout from a dvd (or youtube!), go to a new class, dry a different piece of equipment- working out shouldn't feel like torture! Or just go outside for a walk or jog instead of using that damn treadmill.


I am happy that I already got my workout in for today, and I plan on lounging for the rest of this rainy day. :) 

Happy weekend!

Sunday Inspiration: Bloom where you're planted....

I have lived in Utah a few years now, and I'll be honest-- I'm not the biggest fan. But to be fair, I did move from San Diego, which is a lot to compete with. Lately I've been trying to focus on the bright side of living here. This is where I went to college, met my husband, and where we've spent the first few years of our marriage- I don't want to look back on this time and think of me complaining and being negative. We will probably be here another couple of years and I've realized  I need to bloom where I'm planted. 

I still despise the snowy winters, but I've come to love the mountainous backdrop.....

So last weekend while Alec was here, we went for a hike up Cottonwood Canyon and it was beautiful.... 

Alec and the largest Dandelion I've ever seen 

While Utah is hardly my favorite place, I have decided to enjoy my time here and make the best of it-- and luckily the views aren't too shabby.....

Happy Sunday! 

Sunday Inspiration: Lessons in Yoga

I went to a yoga class at my new gym this week, and it was so peaceful. I loved being able to have some time to myself to meditate and push myself. I haven't done yoga in  over a year and I'm so glad to be back at a gym that offers classes.

At the end of class, as we were sinking into a pose (that was getting kind of difficult), the instructor said "acknowledge the sensation, and breath". I loved that. He did not use the word pain-- I wasn't really in pain-- I was pushing myself and it was uncomfortable, but not painful. I really think this applies to life- when we are in a difficult position, acknowledge the sensation- and breath. 

90-Second Lunch

Lately, for an easy lunch/ side dish I've been using this delicious quinoa and brown rice blend from my beloved Costco.

While the rice/quinoa is steaming in the microwave, quickly chop a few veggies to toss with it, top it with a little balsamic dressing and viola-- lunch in less than 2 minutes! 


I have been using cherry tomatoes, cucumbers, and peppers- but really it would be great with whatever is in season. It's a great blend of fiber, flavor, protein and veggies and it's delicious both hot and cold!

Sunday Inspiration

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Back at it....

I took a last minute trip out of town last week to see my family in California. Since I knew we'd only be there a few days, I let myself induldge a little (okay, a lot) It's just rude to say no to Mom's fresh blueberry muffins and stuffed french toast not to mention amazing BBQ on the 4th of July--but by the time I left I was feeling yucky. I feel a huge difference in myself when I'm eating well vs eating junk!  I think every once in a while I need to remind myself of why it's so important to keep a clean diet!

Fortunately, since I've been back I 've stayed consistent with my meals and workouts. I honestly think the key to getting back to work is having it in your mind that you'll be back at the gym soon after getting home- and then going-- No excuses! I knew I'd only feel worse if I put off my workouts, and I'm glad I had the will power to force me to get off my butt and go.

I don't regret the indulgences I had, and to be honest I felt like I needed a break. I was feeling burnt out, and no longer looked forward to my workouts before we left. With a few days off I felt rejuvenated and excited to be back in my normal routine....listen to your body!! There is reason that when starting a new workout routine you shouldn't go crazy hitting the gym 5 days per week, because after a few weeks, you probably won't enjoy it anymore. Start slow. Habits change over time, not overnight! 

A few tips for getting back into a healthy routine after some time off:

• drink a lot of water
• get your butt up! if you don't feel like a full workout, go for a long walk or jog to get your body moving again
• stock up on healthy food- no need to tempt yourself with more crap
• go easy on yourself- what's done is done and you can only move forward

I made this for dinner on Monday and it was so good! Quinoa salad made with roasted corn and peppers topped with blackened chicken and avocado- delish! Even my husband (who doesn't usually lie quinoa) loved it. 

Happy almost weekend!!

Motivation Monday

It's Monday and the first of a new month. The perfect time to start working toward your goals. I'm setting myself up for success this month-I am choosing to set my self up for success by planning my meals and workouts ahead of time. If you need help doing the same let me know! 

I indulged a little this weekend, but I also made healthy choices in restaurants-- which used to be a very difficult thing for me-- it's all about the small victories!!

saturday morning in a quiet  gym = my favorite

Brian is doing a lean bulk and has put on about 12 pounds of muscle in the past few months. I am so proud of his hard work!! If you need help with your workout planning, Brian is the man for you!! 

Happy Monday and Happy July!!

Motivation Monday: Positivity

I saw this on Instagram (@laurengleisberg) tonight and it it really struck a chord with me. I feel that people shouldn't be so focused on what everyone else is doing- especially if they don't have anything nice to say about it. 

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If you like something, show support. If you don't- there is no need to comment. I have been told multiple times in the past few weeks that I am  "health freak" and I don't really understand why people need to make comments at all on my lifestyle. I would never call an obese person a "food freak", so why is it ok to comment on people who are choosing to love and take care of their body? I really don't get it. 

If you feel strongly about something, do your own research (please!!!!) and then have a conversation. Don't bash. Period. The world has enough negativity- choose not to fuel the fire. Instead support the people around you- just trust that everyone is doing the best they can, and doing what they believe is best for themselves -- not you. 

The thing about Pinterest....

I love Pinterest--I really do, but what you won't find on my Pinterest boards is a lot of workout inspiration....I have plenty of healthy recipes and more than enough outfit and home inspirations, but I don't have much related to fitness. Why is that??

The Pinterest fitness boards are full of "Get toned arms/legs/fill in the blank in 7 days!". Hate to break it to you, but doing the same exercises on one body part (like the recent squat and plank challenges) aren't really going to give you great results. It's impossible to spot treat. Until you are at a low(er) body fat percentage, it's not really possible to sculpt your body. It takes healthy eating and a combination of strength and cardio to yield fat loss. After losing fat you can focus on strength training specific areas in order to sculpt and build your body as you please.

So don't believe the hype (or waste your time)! Begin with a healthy lifestyle desirable results will follow!



Annnd....life lately.....I definitely can see huge changes in myself- especially when i'm sticking to my diet and workouts. (and by diet I don't mean I'm "on a diet" i mean sticking to a clean eating plan)

shoulders + chest this morning. i cannot get enough of these lulu crops 

i guess my favorite gym outfits lately are all black with my new neon nikes..

Sunday dinner-- steak salad with greens from the farmers market

it's officially summer - my favorite season 

Motivation Monday

A little reminder to start your week with...

I saw this on Pinterest and loved it. It's of course perfectly ok to gain motivation and inspiration from others, but when it comes down to it- don't compare!! You are you. The only person you should compare yourself to, is the person you were yesterday. 

Happy Monday!!!

I am Health Coach.

I decided I wanted be a health coach in my junior year of college (my degree is in Public Health with an emphasis in Health Promotion), and as of a few weeks ago I finally have that opportunity. My husband and I are now health/wellness coaches for Herbalife and we feel so lucky to have the opportunity to do something we are so passionate about- and for an amazing company.

If you are interested in improving your health in any way (losing fat, gaining muscle, more energy, etc) let me know. If you need someone to hold your hand or hold you accountable - let me know! We can help you tailor a nutrition program to your body's needs and help you meet your personal goals by coaching you along the way. Our first few clients have seen dramatic results and are very happy with their programs!

Health is often over complicated (low-carb, paleo, or weight watchers, anyone?) and also over-simplified (eat less, exercise more) But we can can help you figure out a plan that works for you, so that you can actually see results! 

Let us know if you are ready to make a change, and we can help you see the results you want! We are located in Utah but are able to work with people over the phone in any location. 

I'm loving the changes I'm seeing!

Brian is also doing personal workout plans, if you need any help with coming up with a fitness routine to get you optimum results (no one likes spending time in the gym and not seeing changes), you can contact us for that as well!