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Who this is for?
I wanted to check in with you and see how you’re doing with cleaning up your nutrition. What are your successes? What are you struggling with? Do you feel you’re on the right path of achieving the HEALTH that you want?
What I wanted to share today is how certain foods make you FEEL.
So Wednesday night, Joey brought us home Frontier burritos. Mmmmm! Now, here’s where KNOWING what you shouldn’t eat because you know how it’ll make you FEEL comes in. I know I HAVE to stay away from wheat. But I ate it anyway. C’mon it’s a Frontier breakfast burrito. Who doesn’t turn that down? Yeah, I know better.
So Thursday morning at Emma’s 2:30am feeding, I woke up feeling HUNGOVER! Extremely weighted down, foggy headed, joints hurting and just feeling like I could sleep another 30 hours. It set the start of my day rather slow and groggy. And of course, I knew that this would probably happen with what I ate. And it did. It was about 3:30pm before I started to “wake up.”
Other than that, I have to say I am feeling so much better. It’s been just over 6 weeks since my panic attack, blood work, etc and for the first 4 weeks I focused solely on nutrition. Two weeks ago I slowly started working out again and I’ve been able to keep up with my workouts 3 times per week. I’ve been able to get to the yard which really makes my heart sing. Even just pulling weeds really soothes my soul! It’s the simple things for me and I’m super excited to keep this up!
The main message here is to really track and see how certain foods make you FEEL. Do you feel bloated, exhausted, get headaches, achy joints…? Your awesome body does a great job of letting you know more than “that food doesn’t agree with me.” We just gotta listen :)
Are you eating packaged foods, processed foods, and take-out on a regular basis? Continue to track and also be mindful of how you feel after each meal.
As we approach a new week let's take a look at last week.
How was your tracking? Were you able to keep up with it? If not, what did you struggle with the most?
Let's assume we all did our tracking 100%. Take a look at last week and see how many meals (snacks and grazing included) were NOT on point and put a X on it. How many X's do you have for the week?
For example: I would put an X on my cocoa puff snack with Sophie.
I would also put an on X on Wednesday night as we had pizza. Another X for Thursday night left overs. And then another X for last night for my small scoop of ice cream, bite of chocolate cake and about 7 sips of JW Dundee Honey Brown beer. 😋
That gives me 4 X's for the week.
Now reflecting back to one of the first emails about mastering the basics, I had mentioned staying on track 90% of the time. This leaves about 10% to be able to have a little bit of something a few times a week.
As I look back at my week, for as often as I eat (5x's/day) I should probably only have about 3 X's on my tracking. 4 would probably be OK but pushing it to stay in that 90% range. If I were to grade myself I honestly would say I was about 85-90% on point for the week.
Here's another thing to look out for though. You've got to give yourself an X for meals MISSED as well. If you're not eating breakfast, X. If you skipped lunch, X. Think of the more you eat healthy foods you eat, the more X's are allowed (within reason of course).
So in my tracking, Friday wasn't a great start to my day as I didn't have my usual breakfast. I still had a fig bar and string cheese but it wasn't "the best."
How can you improve for next week?
Look at where your X's are and why did that happen? Birthday party? Ok I don't have to worry about that for awhile. Friday skimpy breakfast? Ok I'll make sure I'll prep the night before so I'm not grabbing whatever is in the cupboard.
That should dial me back into no more than 3 X's.
Is this good stuff? Let me know if it's helping.
Also, a question was brought up about shakes. Do I? Should I? What kind? When?
Shakes can be a wonderful thing to incorporate in your daily nutrition, especially if you find yourself skipping meals and not eating enough. I will do about 2 shakes per day.
It's quick, it's easy and I know I'm not skipping a meal.
I will often have my first shake in the morning while I'm working. I'll have my second shake either as a post workout recovery shake OR for dinner if we get home late.
I've been using shakes for the last 15 years and have tried just about every kind. When choosing a brand make sure it aligns with your nutritional preferences. Do you need no dairy, lactose, whey, artificial sweeteners, etc?
For the last year or more I've been using Orgain. I pick it up at Costco and it's an all organic planet based protein with servings of greens. No soy, lactose, whey, wheat, or artificial sweeteners. I always get the chocolate flavored and add 1/2 banana and 1 heaping tablespoon of peanut butter or almond butter. Vega is another great brand with 2 servings of greens (powdered broccoli, kale, spinach). Ideally, work on getting all of your nutrients from food. But if you are having a hard time getting that food in consistently and you do decide to use shakes as part of your daily nutrition, look for quality ingredients. A good rule of thumb, if you can't pronounce it, don't consume it!
So by now, hopefully you’re developing some good consistent habits with your tracking and allowing yourself to have a little bit of wiggle room to enjoy the foods and drinks you want. We shouldn’t have to deprive ourselves with the foods we love but learning HOW and WHEN to have them are extremely important to achieving the RESULTS you want.
The next step in this is eating until you’re 80% full.
Well what does that mean?
How do I know when I’m 80% full?
We live in a society where everything is rushed. We’re rushing to go somewhere, picking up the kids, making dinner, etc. Food is no exception. Generally, people are pressed for time and find themselves scarfing down their lunch or dinner just to get to the next task.
We need to find a way to STOP that. You may have heard that it takes about 15-20 minutes for your brain to catch up with your stomach on satiety and it’s true. Taking the time to enjoy, savor and SLOW DOWN your meal will give your brain a chance to catch up to your stomach and avoid overeating. This is your 80% fullness. Not feeling stuffed, not feeling starved, but satisfied. This is a PRACTICE so be please be patient with it.
Here are some tips with portion sizing to help with your 80% full practice:
We are SUPER excited to announce our Member of the Month for March to Drew Setter!
Drew has made some CONSISTENT steps for his health and fitness. He usually gets a great start to the year as he stays in Santa Fe for work. When it's time to come home around March those habits built are hard to keep, especially with all of the other family activities.
He lost 11 pounds on in own while he was away and CONTINUES to work hard in varies activities as well as Finally Fit. His strength has increased and his waist line has decreased! During his workout this morning, he was very happy telling me that he was able to pull the waist band away from one of his suits and there was a considerable amount of space in between!
It's such a great feeling when you see a difference in yourself, especially when trying on clothes! As he's gearing up for basketball, I think we need to also think about another Spartan Race coming up in August!
Anyone else in?
Congrats Drew, keep up the STRONG work!
So this week while you're tracking your nutrition, you may be asking "what is the ONE THING I need to do to get results?"
There is always that ONE THING that people are looking for to take them to the next level. To provide all of the solutions to their problems. To get them into the clothes they desire. To feel better. To move better. To perform better.
Far to often I see people trying a bunch of things and not giving it enough time to make an impact.
"oh yeah, I tried that for about a week and I didn't see any results."
"I went to the gym twice and I didn't see any results."
"I tried that program twice and didn't see any benefit."
"I signed up for that 12 week program but only went a handful of times."
The truth about success is simple and as stated by Darren Hardy, author of The Compound Effect, "there are not 5,000 things one needs to do well to be successful. There are about a half-dozen things that need to be done well, just done 5,000 times over to be successful."
So for example, if we were to pick out a half-dozen things that need to be done well:
1. Continue tracking nutrition, exercise and in some cases sleep
2. Following your nutrition program 90% of the time throughout the week.
3. Eating until you're 80% full
4. Drinking half your body weight in ounces of water per day (200 pounds = 100 ounces of water)
5. Having a protein, veggie or fruit with every meal
6. Including healthy fats in your daily intake
Seems pretty basic and it really is. We really want to be able to master the basics therefore, if I were to suggest ONE THING it would be CONSISTENCY.
Consistency with the basics. Master the basics. Doing the basics 5,000 times over to be successful. Instead of doing 5,000 things once or twice.
This is something that has taken me a long time to put into action for a different area in my life. Once my mindset shifted, it has simplified the way I do things and also less stress!
My food for today so far:
One chicken sausage (no nitrates) with one zucchini and 1/2 avocado
Protein shake (organic plant based protein, 1/2 banana, 1 tbsp peanut butter)
Spinach and kale salad with salmon, feta and balsamic
One small bowl of cereal (cocoa puffs)
Dinner will probably be sweet potato and salmon
The cocoa puff story- As long as I know the rest of my day has been doing well, I can trust myself enough to have a something in small amounts. In this case, Sophie wanted to spend time together eating cereal. We enjoyed a small bowl and that was that. No guilt for what I ate and I enjoyed our time together. If circumstances were different, (training for a show, getting blood sugars down, leaning down for a specific dress size, etc) then this probably wouldn't apply.
Let me know how you're doing and share your tracking!
So how did you do last week in terms of nutrition?
What did you struggle with? Was it planning? Eating out too much? Not eating enough?
Did you track your foods (right down what you ate, drank, etc)?
If not, totally OK, but I want you to really think about what your goals are.
What is it that you really want to achieve? Is it a clothing size? A certain feeling? Feeling of wellness, health, confidence, sexiness, strength? Or maybe it's energy. Energy to keep up with your kids, to work 12 hour days, to do something totally out of the ordinary but always something that you've always wanted to do.
Why is it encouraged to keep track of what you eat?
1. If you don't know what you've done, how do you know where you're going?
2. If you've tracked your intake, we can see what changes need to be made to move you further.
3. To keep yourself accountable.
4. To see on paper, or for you techies on your app, and have that visual and remembrance "oh that's right, I forgot I had a couple of beers on Tuesday night" or "yeah, I did eat the rest of my kids mac-n-cheese."
All of those little things add up.
So this coming week focus on tracking what you're eating. If you want to bring it in or email it to me that's great, I'll be happy to look at them.
One of my mentors would tell his clients that if they weren't bringing in their food logs each week, he wouldn't take the time to do measurements at the end of each month.
He's a pretty straight forward Scotsman, but it shows just how important keeping track of what you're eating, drinking, and even sleeping play in your success.
Last week I did pretty well with the exception of tax day. I had chic-fil-a's spicy chicken sandwich, a couple of fries (too dry and hard), and a sprite. Throughout the week I did some intermittent sampling of chocolate coated almonds.
If you aren't familiar with intermittent sampling, let me know and I can include that in a future post.
It was just over a month ago that I was happily walking up to Sophie’s school for her awards ceremony. It was a beautiful morning! Emma was in her stroller and I was ready to conquer the day. I had my priorities lined up to do that day. Breakfast done. Coffee done. I was ready.
Sophie’s school isn’t too far from the house, maybe a 5-7 minute walk. About half way through my toes started getting tingling and like they were going numb. Soon after my fingers and hands started to feel the same. I’ve had this sensation before and it usually doesn’t end well. I took several deep breaths, slowed down my pace and focused on the beautiful day, not what my body was about to do.
I got to the school and as I got my visitor badge I remember thinking, “I really hope this (the tingling and numbness) passes.” I settled into the gymnasium with tons of kids, parents and teachers and I immediately felt my heart race. The more I focused on deep breathing, the more the rest of my body started going numb, including around my face. It started getting really hot in there, or it could’ve just been my body reacting, I don’t know but the hotter it got, the more my body said “nope, we’re not doing this today.” This made me even more nervous as I walked there with Emma. I still have to get back home.
When the awards ceremony ended, I had to get away from the commotion. Quickly. I headed out determined to “cool off” or find a quiet place before I headed back home. I didn’t make it but a few feet out of the gymnasium door. I reached out and gently put my hand on the back of Coach. As she turned around she knew right away something was up. I said “I don’t feel well.” Not long after that the paramedics were called and it was determined I had a panic attack.
As I mentioned, my body as done this a few times before. And the paramedics have been called before. I’ve been to the ER before. While I’m still not sure why I had a panic attack or even if the previous ones were panic attacks, I can tell you that all of the symptoms I had on this occasion were related to my thyroid issues (Hashimotos) since Emma’s birth. Even though my brain was ready to rock that day, my body simply said “nope.”
So I’ve been focusing on me (rest, workload, activities, surroundings, and nutrition). Nutrition has played a huge role in how I feel just 30 days later. I’ve removed coffee (sad sigh), eggs, potato, chili (another sad sigh), cheese (I’ve been dairy free with the exception of a smidgen of fiesta cheese on my eggs) and also my beloved coffee. Oh wait, I already mentioned coffee. Basically my entire breakfast.
After Sophie was born I went through this as well and it took me about 3 years to research and figure out what works best for me. What worked well then is not the case this time. As I’m revisiting and learning more about what to eat for Hashimotos I'm relieved to say I feel so much better!
The key take away pieces of all of this is:
Hi guys, I hope you had a wonderful weekend and got to really celebrate Easter with this beautiful weather!
As we get a start on the week I know many of you have been non-stop working, go, go, go, and feeling a wee bit frazzled!
I wanted to share a little tip that helps me get fired up for the week.
I love Mondays. It's a chance to dive deep into what I need to get done and get the momentum going.
It's been challenging having Emma with me all the time and I often don't feel like I'm getting anywhere! Some days I get a lot done while she's napping and of course most days we play, snuggle, eat and enjoy.
What works well for me is setting my Big 5 for the week. Out of my lengthy to-do list, I pick the top 5 that are priority. If I get one thing done each day or all 5 done by the end of the week, I'm a happy camper.
I'll admit, every time I look at my list I get a bit of anxiety. I'm still learning that it's not all going to get done as quickly as I'd prefer.
So what are your Top 5?
My personal Top 5 for this week:
1. Prep my next day foods the night before
3. Aim for 2-3 workouts this week
4. Focus on quality time with family
5. Work on Finally Fit's Top 5. This is where the massive to-do list sets in! (Finish programs for my clients, etc)
I wanted to share with you our 4 week Spring Clean your Nutrition coming next week.
Join me for this accountability group that is absolutely FREE and all online for the next 4 weeks beginning TODAY Monday April 17th. If you need to spring clean your nutrition, hit me up and I’ll add you to the accountability group.
This is NOT a quick weight loss challenge, fat loss contest, or high stress get in shape fast program.
That’s not what we’re about and if you’re looking for that, we’re not the right fit for you.
We’re simply cleaning up what we’re eating, learning and establishing some healthy habits and having the accountability to see it through.
I’ll be in the trenches with you for these next 4 weeks so if this sounds like something that you'd want to do, reply back with "I'm IN!" and I’ll be looking forward to seeing you in the group!
Hey guys I hope you are all having a great start to your SPRING!!
I love spring time, it’s my favorite season, despite all of the allergies! It gets me more revved up and motivated then the “New Year.” Spring time really is an awakening time for me. The weather is beautiful and the outside starts calling me! Yard work, cleaning out the garage, and really clearing out the excess is my kind of fun and soothes my soul.
Joey and I rearranged the garage just a bit and as we’re moving our shelving over I kept thinking “why am I keeping all of this?” Especially after I nearly broke my nose after a lid popped off a tub and I basically slugged myself in the face! It’s so freeing to just be able to “let go “and give it someone who can find more value in it.
Now you may be thinking, “What does this have to do with health and fitness?” Of course health and fitness isn’t all about lifting weights and eating right. Although we do have our FREE 4 week Spring Clean your Nutrition coming up, but hang tight for a moment.
I share this with you because I’ve received several comments on how much my minimalism journey has inspired them to be able to “think” about letting go. It can be mentally stressful holding onto so much stuff. I watched my mom for years accumulate an unimaginable amount of fabric, notions, patterns, items for others, and collectables. She wasn’t a hoarder by any means but she did have a scarcity mindset.
“I may need this JUST IN CASE.”
When the time came to find an item for a project, it would often take a few hours to remember where she put it. It would stress her out! For me, it made me claustrophobic and a huge sense of anxiety to be in the middle of it all.
It’s literally taken me 2 years just to go through mom’s things. For a loved ones items, it really depends but you have to go at your own pace. When it comes to our belongings the process is much faster.
Where do we start? The top 3 tips that helped me:
It's important to me where this all goes. Mom used to donate to a Women's Coalition Group and have continued with that. We’ve donated to family, to her church, and even to other local charitable organizations. Donating to Savers or Goodwill doesn’t provide the same value as it does like the others. If that’s important to you as well, check out other local organizations you can donate.
Coming up: Spring clean your Nutrition!
Join me for this accountability spring cleaning for your nutrition.
This is absolutely FREE and all online for the next 4 weeks beginning Monday April 17th.
If you need to spring clean your nutrition, contact us and I’ll add you to the accountability group.
This is not a quick weight loss challenge, fat loss contest, or high stress get in shape fast program. That’s not what we’re about and if you’re looking for that, we’re not the right fit for you.
We’re simply cleaning up what we’re eating, learning and establishing some healthy habits and having the accountability to see it through. I’ll be in the trenches with you for these next 4 weeks and I’ll be looking forward to seeing you in the group!