Best Moment of 2014 - Putting my Face in Water

End of the Year Reflection. I was blessed to have a lot of high points in 2014 but this had to be my favorite. After 2 years of motivating other people to “Try a Tri” I finally found myself with time to train and no excuses not to do our local Sprint Tri event. Except for the fact that I really don’t like water. I don’t like to swim in open water and I don’t like to put my face in the water. So why did I do a Sprint Tri? Because I can’t say no to a challenge. I did my bike, run and swim training leading up to the event and felt good going in. I knew I wasn’t going to break any records but my goal was just to have fun and finish. I love the community of racing and bonding with my fellow contenders. I got lucky with a borrowed wet suit and with one open water practice swim two 2 days before the race (Thanks David). I had so many butterflies in my stomach but I knew that if I could just finish the swim part (which is first) I would be good the rest of the event. For me it was 100% more of a mental challenge then a physical challenge.

I almost didn’t make it past the start. When I went to jump into the water I was so concerned about holding on to my goggles that I forgot to close my nose and mouth (rookie mistake). I came up to the surface gasping and coughing for air. I had one minute to pull myself together and figure out if I was going to swim or call it quits. I took a few deep breaths, said a lot of quick prayers and pulled it together for the gun start. I started slow and stayed slow. I kept away from the crowd and swam my own race. I got passed. I even got asked by the lifeguard at almost the end of the course if I needed a noodle to hold on to. But I didn’t. I knew with every stroke, every breath, every move forward I was one step closer to conquering my fears and reaching my goal.

This photo captures that moment when I knew I made it. I knew I had reached the goal I had set out to do. It was the best feeling in the world and one I will not soon forget. It is also the feeling that I want others to have and why I work to motivate others to reach their goals today.

What is a Fitness Challenge (and WHY you should do one)

You will hear the words "Fitness Challenge" come out of my mouth a lot. You may even get an invitation from me to join one. What the heck am I talking about?

 

Here is some background information on what they are and how they can help you.

 

What is a Fitness Challenge?

A fitness challenge is a group of people working together to achieve results in their fitness/nutrition programs. Typically it will be set up as a Facebook group with a start and finish time. Some of them may be FREE like a Clean Eating Challenge or a Holiday Survival Challenge. Others you may need to INVEST in a Beachbody nutrition/fitness program. It is a system that gives people the accountability and support they need when they start a fitness program. It is place for people to go and share their success or personal challenges in a judge free area.

 

My Personal Experience in a Fitness Challenge

As of this post, on a personal level I have participated in a Clean Eating Challenge, two 21 Day Fix Support Groups and a Holiday Survival Group. The support and education I got from all the groups helped me to achieve the results I wanted. I also found a clear connection in the success I had to the amount of participation I put into the challenges.

 

Contact me if you want an exclusive look at the blog I did for my first 21 Day Fix Challenge (Before and After Photos Included : )

 

How a Fitness Challenge Can Benefit YOU

If you are looking for that additional support to help motivate you along the way a fitness challenge is a great way to connect with others that have similar goals. Yes, you may have to make an initial investment for a fitness/nutrition program, but the support and motivation you get from your group (and your FREE Beachbody coach) is PRICELESS.

SO……

Are you ready for a fitness challenge? If yes, let's connect and I can get you started on the steps to YOURT new Lifestyle. Email me at sarah@lifestyleforward.com or message me from Facebook at Lifestyle Forward.

Deep Thoughts from the Pet Store

Ok, I have to admit when I first saw this I was cracking up laughing and just had to take a video.

But then my brain got thinking.........

Life can be tough. We run hard with our little movements trying to get somewhere. Sometimes we trip. Sometimes we fall behind. Sometimes we get so confused and in our own way that we flip over backwards and land on our head (My favorite part : ).

But we get a chance to get back at it. We get a chance to learn from our challenges and hardships. We get back into life and just keep moving FORWARD.

Thank you little mouse for inspiring me to keep on moving FORWARD.

Don’t let the Holidays WEIGH You Down

Hooray, Hooray, the holidays are here! With visions of sugar plums dancing in our heads it is no wonder that most adults gain about one or more pounds during the holidays. Getting through the holidays can be hard, but it doesn't have to be that way.

The holiday season shouldn’t be about missing out or dieting. It's a time to celebrate with family and friends, and to enjoy the festivities. The challenge is to do it without gaining back any of the weight you've worked hard to lose or to gain pounds you really don’t need for the New Year.

Here are some tips to help you feel MERRY and BRIGHT this season:

Keep moving.
Schedule time for your regular workout routine and when you can add an extra 5 minutes to burn a few more calories. Plan holiday activates that require movement like caroling, sledding or family friendly football game.

Weigh in regularly
Step on the scale at least once a week. If you see the number going up that's your signal to cut back on portions or set up your physical activity.

Fill up on veggies and lean protein.
Make sure that for your meals that are not holiday related you stick to a balanced clean eating diet of lean proteins, vegetables and fruits, healthy grains and good fats like seeds and healthy oils.

Eat a healthy breakfast.
Study after study confirms that people who eat breakfast end up eating fewer calories throughout the day. If you are pressed for time try a protein smoothie, hard boiled eggs or Greek yogurt and fruit.

Find Healthy Substitutes for Seasonal Flavors
Pumpkin, Gingerbread, Peppermint, Eggnog. It seems like more and more seasonal flavored foods pop up that you feel you must have because they are only here for a limited time. Try to find healthy alternatives like non sugar flavored coffees or at home healthy baked treats to fulfill your cravings.

Party Plan.
You have them on your calendar so plan ahead before you go. Eat some crunchy veggies, small salad or broth based soup before an event to avoid over eating. If you are bringing something make sure it is a healthy option so you and others can partake. And most important keep the alcohol in moderation. Try flavored seltzer water to keep it bubbly without the calories.

This season, give yourself the best gift of health, happiness and a stress free season of weight worry. You have plenty of time to focus on that in the New Year.

Recipe: Pumpkin Muffins

Don't get me wrong, I love supporting Bake sales for schools and charities and I am often baking for them. But as a supporter of good nutrition I feel like it is my job to support the efforts by baking up a healthy treat that people can eat. This past fall I found I was baking up these pumpkin muffins a lot so I am sharing it with you. They have been kid and adult taste tested (I got lots of yummy smiles). They would also make a good healthy brunch addition. Enjoy!

Ps. Yes, they have sugar in them. You have to have something to sweeten them up. Feel free to substitute with your favorite baking sweetener. 

Pumpkin Muffins

• 1 1/2 cups whole wheat flour
• 1 tsp baking soda
• 1 tsp salt
• 3/4 tsp pumpkin pie spice
• 1/2 cup sugar
• 1/2 cup canola oil
• 2 large eggs
• 1/2 can (15 oz) pumpkin puree
• 1/2 cup unsweetened applesauce

Preheat the oven to 375ºF. Whisk together the flour, baking soda, salt, spice and set aside. Whisk the sugar, oil, eggs, pumpkin puree and applesauce. Add in the dry ingredients and fold with a spatula until the flour has been absorbed. Place in muffin tins and bake 20 to 25 minutes. Cool for 10 minutes.

Choose YOUR Own Fitness Adventure

Book Cover for my Fitness Story? I think Not : )

Remember those books we used to read. You read along and get to choose which way you want to go. In life we do get choices and it is no different in our fitness stories. As I was glancing around at the gym the other day I was reminded that everyone has their own personal fitness stories. Good, bad, ugly, we all have places we have been, things we have tried and lessons we have learned along the way. Here is a quick summary of my fitness story. No big drama but plenty of UPS and DOWNS.

 

High School
I went to a small school so had the advantage of playing volleyball, basketball and softball. I loved playing sports and it kept me moving but my eating habits were horrible. My mom tried but vegetables  were almost non existent. I remember fast food, lots of carbs and plenty of sugar sweets. I have a habit of using food as a drug during hard times so my transition from High School to College I gained weight.

 

College
I started out determined not to gain the freshman 15 and was successful. I had good friends that I worked out with, ran and even tried cheerleading. I ate pretty clean from the cafeteria and tried to avoid the late night pizza binges. By the end of the year I was looking and feeling pretty good. Then came change…I decided to change majors and schools. Although I tried I ended up falling into bad habits and by the time I graduated, got my first job and got married (all in the same month!) I was at my heaviest and I was feeling pretty lousy too.

 

20s
My first job was pretty stressful so I found myself over eating. I was working out but only causal and when I had the time (which seemed never). Then when I was 26 I changed my job and things changed. I started focusing on another activities instead of food and managed to feel healthy again. Then came pregnancy! I ended up gaining 50 pounds with my first son because I had the mentality that I could eat whatever I wanted. It took me 2 years to lose most of that.

 

30s
I found more time and more friends to enjoy fitness activities. I did some 1/2 marathons, hiking and even invested in some personal training sessions. I learned things along the way that made a difference in how I felt with both energy and general well-being. Then came pregnancy! I again gained about 40 pounds this time. When my 2nd son was 6 months I was lucky enough to talk time of from working full time and found time to focus on improving some things that needed work in my lifestyle. I had more time to go to the gym during the day and more time to focus on the planning part of clean eating. It took about 2 years again but I have more energy and feel great then I did in my 20s. I learned to follow the things I like and that work for me (planned programs, challenges, food journaling) and to skip the things that don't work (No carb or limitation diets, Wi Fit). Just a few months ago, I made the decision to be a Beachbody Coach because not only am I an example that the products work but it is a great way to help inspire others to work on improving their health.

 

40s
Who knows??? I am not there yet, but I know that I am in a good place today and I look forward to the choices I will make to finish my fitness adventure.

 

What is your fitness story? You can't go back and change the past but what would you do different today so you can choose the right path for the future? I am here to hear your story! Reach out to me at sarah@lifestyleforward.com if you want help in choosing the next chapter for YOUR new fitness adventure.

Shoebox Challange for your Soul

Sometimes it is easy to focus on what you want to change for your exercise routine or your eating habits, but what about making efforts to make your soul happy? One of my random days cleaning up our basement an idea hit me. I have a pile of shoeboxes that I save in case I need to send a package or box up items to give away. That pile is getting bigger and bigger. What am I waiting for? Shouldn't I be more proactive in my goals to GIVE and SHARE?

So with it being November and the month of giving thanks I am challenging everyone to the Shoebox challenge. For every pair of new shoes you get, use the box to give something away. It can be a care package to someone that you have been meaning to reach out too or someone you have never meet. It can be a donation to a local school, food pantry or church. It can be anything (except I would try to strive for something more then an empty box : ).

My goal for November is to give away a box once a week. My first box contains baked goods for a local school that is having a bake sale (even when I was in the beginning days of 21 Day Fix and couldn't taste test!). My second is a box of items needed for the play area of my local gym. Not sure were 3 and 4 will go but will follow what my heart and soul guides me to.

Are you up for the Shoebox Challenge? Comment below on your plans!

Healthy Habits - Don't Drown Your Salad

Salmon Salad with pumpkin seeds and Dijon vinegar oil dressing. Yum!

I will admit I was a Honey Mustard, Ranch, Caesar dressing kind of girl. But I read the articles and knew that is bad stuff to be dealing with. It took time but now my salads are free to be what they should be: Crisp, Fresh & GOOD!

Here are a few tips to get flavor in your salads without drowning them:

Shake it up

Try putting your vinegar or oil on and then shake up the salad in a closed container.

Try New Tastes

It will take awhile to adjust but you don't know until you try. Apple cider, balsamic and rice vinegar are good along with olive oil and lemon juice. My favorite recipe is a teaspoon of apple cider vinegar, a teaspoon of olive oil and a squirt of Dijon mustard. Whip it up with a fork, pour, then shake. 

Dress It Up

Use different healthy toppings to add the flavor. Try feta, pumpkin seeds, fruit chunks or roasted vegetables with herbs.

Put the Flavor In

Ditch the boring iceberg and try new greens. Spinach, Kale and Arugula all have flavor. Or try fresh basil or cilantro mixed in. 

Theme it

Try a taco salad using salsa or healthy chili for dressing. Or try a Chinese veggie salad with a peanut butter, soy sauce and sesame oil dressing.

Got more ideas? Please share below!

Yummy Smoothie Recipes

Here are my "deep thoughts" on at-home protein smoothies. These are a main part of my diet now and were a part of the 21 day fix for me.

1. They help me get the veggies I need. I struggle with eating enough veggies into the day because I just don't crave them like other foods. But I can sneak them into my smoothies. Greens are always my go to veggie to put in but I also love beets and pumpkin.

2. They are quick. I can throw one together and drink it in under 5 minutes (including blender time). Faster prep is to put everything together in the blender cup except the liquid the night before.

3. I am not a meat girl. Again I like chicken, fish and eggs but I don't usually crave them. Having protein powder or Greek yogurt in the morning helps get me going and is cheap.

4. They help with cravings. Need something chocolate - Have a Chocolate protein powder smoothie with PB. Craving ice cream - vanilla with frozen bananas and cinnamon does the trick for me. Fancy Coffee Drink - Cold Coffee, Almond milk and Protein powder. All Flavor, no guilt.

5. Healthy food my son will eat. Kids are picky eaters so anytime I find something that they will eat that has the good stuff in it I stick with it. My smoothies are so popular with my 2 year old son (even the veggie filled ones) I have to fight him for the straw.

I do stress that these are at-home smoothies. So much better because you know what you put in them and you can make the right size for you. So keep on smoothing or try one today!

Here are a few of my favorite recipes:
Beets & Greens (1 Green), Frozen berries (1/2 purple), vanilla protein powder (1 red), cold green tea.
Kale (1 Green), Pineapple (1 purple), Vanilla protein powder (1 red), water
Frozen Bananas (1 purple), chocolate protein powder (1 red), 1 teaspoon PB, water
All of the above you can add flax or chia seeds (orange)

Why I LOVE 21 day fix

I have always struggled with my weight. I have been up and down on so many different "diets". I recently adopted clean eating and strength training and have made HUGE progress in being healthy. But I still couldn't shake those final pounds all sitting in my midsection. I finally took the step to try 21 day fix and had AMAZING results, 7 pounds and 4 inches lost in just 3 weeks! My hope is that others will give it a try and enjoy the amazing benefits that go along with it (better sleep, more energy and just feeling GREAT).

I could probably list 100 reasons but here are my TOP 5:

1. Portion Control

I eat pretty healthy but not always the right amounts. The program made it easy to figure out how much I should be eating, what I should be eating and when I should be eating it.

2. Exercise Change-Up
I LOVE to go to the gym or out for a run but sometimes I get stuck in a rut and start doing the same things over and over getting bored and not seeing change. The at home DVDs were great to give me new ideas for workouts, easy to fit in since they are only 30 minutes and helped me focus on some things like Yoga and Pilates that I have forgotten to include in my daily exercise routine.

3. Real Food
I got to make up my own daily/weekly menus. I got to eat food I like. I didn't have to eat a completely different dinner then my family. I got to have treats (in moderation) so I didn't feel like I was being deprived.

4. Support
I have tried the 21 day program before on my own but it didn't stick because I lacked the support I needed for motivation. The support I got from my online challenge group and coach was PRICELESS and made the difference in my success.

5. RESULTS!
I was skeptical at first. You can make that much change in 21 days??? But I followed the plan almost 100% and got great results. And I am confidant that others can too!

Want to learn more? Check out Beachbodycoach.com/lifestyleforward or Leave a comment below!