Fitness Adventure #4: Jumping into the Unexpected

Don't let this pose fool you. Jumping on your butt is hard!

Doing fitness adventures I expect sore muscles. Maybe even some bruises. But I guess I wasn't prepared for peeing my pants. Stop reading now if this is TMI.

I have been to the Launch Trampoline park with my boys a few times and always have fun so when my friend Liz mentioned she was checking out the fitness class they had I said sure. The class is 45 minutes long and of course I excepted lots of jumping. I wasn't disappointed. We did a lot of variety of jumps and would take brakes along the way to do sets of squats, planks, push-ups, etc which is a little more challenging to your core and balance (kind of like working on a giant bosu ball). There are people of all fitness abilities so all the exercises can be modified to your level. I found the hardest to be a move where you sit on your butt and try to jump around in a circle.  The class was a lot of fun and the time went fast.

Although I was moving the whole time I didn't end up working up a sweat. Mostly because I was only half jumping. Even going to the bathroom right before and in the first 10 minutes of class I still fought the dribble. I guess I found out the muscle I need to strengthen the most is my bladder. In hind sight drinking a large ENERGIZE before class was not the brightest idea.

I am not planning to make this a regular part of my fitness routine but may go back for more jumping fun in the future.

Fitness classes at Launch in Nashua are $5 for the first class and happen on Monday Nights.

Fitness Adventure #3: Sweeting Orange Theory

It has been a while since my last fitness adventure and I have been itching to get out there again. Unfortunately when a lot of these places don't offer childcare but my free time schedule because limited. But I was able to make things work this week and check out Orange Theory with my friend Ally.

As in any adventure I was nervous to try something new but when I first stepped in I was warmly welcomed. I received my loaner heart rate monitor and was introduced to the super nice instructor. They went over a few basic things and then I was off with my group. Everything is well explained by the instructor and she goes around to make sure you are doing the right form.

It was strength day so my group started out in the weight area. We did 3 different set of exercises in a certain amount of time. I really liked how everything worked total body and you mixed in cardio during the routine with the water rower. I was also very happy that one of our moves used the TMX straps. The 30 mins went fast.

Then our group switched and we headed to the treadmills. Things got tougher here and I defiantly had to push myself to stay where I needed to be for my heart rate. We did a mix of different inclines and speeds to keep it interesting and challenging. I only glanced over to see where the waste basket was once just in case my breakfast came up.

The heart monitor device was really neat. My loaner one was not working great but once you join you get a more reliable wrist version. Basically it helps you figure out where you are for your heart rate and if you need to push harder or to slow it down. It was really fun to watch on the big screen how I was doing and then afterwards you get an emailed report.

Overall I really like the concept of what they are doing. Because you are mixing it up the hour classes go by so fast. And it really helps to push you to get the best workout you can. My muscles are sore tonight in places I didn't know I had muscle.

The one big thing I was not a huge fan of was I felt like I was working out at Da Club with the blaring hip hop music. I think the past 2 months  of super quiet early morning by myself workouts has tainted me from fitness interaction with others. But the instructor mentioned that the music changes day by day.

First class is free at Orange Theory so give it a try and see if it is something that will help you reach your goals!

Surviving the New Hampshire Winters

Outside only because I had to : )

Living in New Hampshire in the winter has its perks, mountains for skiing, frozen lakes for hockey and trails for snowshoeing. But when you don’t like the cold, winter can be a little rough on your body and soul. If you are not a tundra lover like me don’t despair. You don't need to hibernate under your blanket for a few months (although once in a while with a good book is fine : ). Here are a few tips to survive the dark days ahead.

Exercise - Every day for at least 30 minutes. Not only does it warm you up but it gets the happy endorphins going. You don’t even have to leave your house. Try out some video workouts, use your steps or get creative with your own dance moves.

Drink Warm  -Warm lemon or apple cider vinegar water and herbal teas can warm you up. You may also enjoy a cup or two of good for you bone broth.

Eat Good Food - Now is the time to get creative with soups, stews and comfort food. Just load it up with healthy veggies and proteins. Make the crockpot your best friend and discover some new in season tastes like roasted root vegetables.

Embrace the Stillness - Not ever day has to be crazy busy and scheduled from morning to night. Take advantage of snowed in days to clean the clutter, spend time with your family or just be still. 

Fitness Adventure #2: Body Combat

Off to go punch people! Although Body Combat is held at your typical gym setting I heard great things and wanted to give it a try. It is a Les Mills class so like Beachbody Live classes so they are choreographed to modern music. I was attending the launch of another session which just means everyone is learning it for the first time too.

Drove to the gym, signed my waiver and get started right away. The class reminded me a lot of typical kickboxing classes. A lot of punching and kicking with some push-ups mixed in. The moves were pretty simple, easy to follow along to,  so we could focus on kicking higher and punching stronger. I consider myself in pretty good shape so I wasn't dying but I know I got a good workout with the number of Fitbit steps I raked up and my Heart Rate (HR) numbers. I also know I will be doing my muscle recovery shake tonight.

As far as adventure goes I wouldn't put it in a top 10 list but just trying new things can be an adventure itself. On a side note the gym that hosted it Best Fitness in Nashua looks amazing and the room was huge which is a giant plus when doing these types of classes. 

My schedule got a little mixed up this week so I am still working on scheduling my next adventure. Stay tuned!

New Year Fitness Adventure - Stop One: TRX

Part of my four part New Year Resolution this year (what can I say I am an over achiever) is to add a little more Mojo into my life. You know adventure, travel outside my comfort zone, just do new things so I can be inspired. What better way to do this then to follow a passion of mine, a fitness adventure! Over the next 7 weeks I will be trying out some workouts that I have been wanting to do or that friends have been raving about. So grab your water bottle and come along!

First stop is something called TRX Suspension training. I have to admit I had no idea what this was and had to google it when my friend Michelle mentioned straps. Looked a little intimidating but you never know until you try something right??????

We traveled over to the place she has been going called Underground Cycling in Hudson, I signed the death waiver and then met the super friendly and super buff instructor and owner.  You do have to sign up a head of time here because the small room only had 10-12 suspension hooks. We got setup, went over some basics of changing around the strap based on the exercises we were going to do and then got started with a warm-up.

The interesting thing about this exercise is I felt like the rep times were super short but you were working REALLY HARD that whole time. Each exercise had you doing strength moves that requires balance and core work too. It was a whole body workout as we started with back, biceps, triceps and chest, moved down to the floor for legs and then ended with core including planks. At the end I wasn't sweaty but my muscles felt the workout. It is day 3 now and I am still feeling the burn.

I would like to try this again combining it with cardio to balance it out. Have you tried TRX? Love or Hate it?

Next up on the Adventure is Body Combat. I really hope I get to take someone out : )

Holiday Baking Survival Tips

If you don’t want to walk around this holiday season like Santa, wearing stretch pants and supporting a large belly you need to be mindful of your holiday baking. Here are a few tips to enjoy the season of cookies, pies and more without going overboard.

Keep it Simple
Decide on one thing that you want to bake so you don’t have a lot of choices to tempt you. You can also choose to order out and have someone else do the baking so you are not tempted with taste testing beyond what you should.

Find healthy substitutes
There are so many yummy recipes out there to help lower fat or sugar in recipes. Focus on baked goods that offer healthy ingredients like nuts or coconut vs butter and flour. Try using key words like Paleo or Whole30 for new recipes.

Bake only what you need
If you are baking cookies, only bake what you need from the batch and freeze leftover dough in round balls. That way you can always make more later for just the amount you need.

Get Rid of It
If you have baked goods sitting around longer than 2 days share it with others or just throw it away. Save your splurges for things you really enjoy, not the 3 day old cookie that you just want to get rid of.

Overall it is important to find a balance of enjoying holiday traditions yet honoring your fitness goals. Enjoy what you want most, forget about the rest and focus on other activities of the season not related to food.

Rainbow Curry Recipe

Wow, so many LIKES on my Curry Dish I just had to share the recipe. Although it isn't much to share it is that EASY! I am also including the 21 Day Fix portions to make it even easier.

Makes 2 servings
Veggies - 2 cups (2 GREENS) of what you have on hand. I used purple onions & red, orange and yellow peppers.
Coconut Oil - 1 teaspoon
1/2 can Coconut milk (2 BLUES)
1 1/2 Cup (2 REDS) precooked protein of choice. I like grilled chicken or white fish.
2 teaspoon Curry powder
Optional: Spinach - 2 Handfuls

Heat skillet to medium with coconut oil. Add veggies and cook until tender about 2-5 minutes. Add protein to warm. Add coconut milk and curry powder. Simmer for about 5-10 minutes. If adding spinach add right before serving and cook until wilted.

You can also add more with a serving a couscous or rice (1 YELLOW) or rice cauliflower (1 GREEN).

ENJOY!

Feel Unstuffed during the Holidays

Thanksgiving is just around the corner and we all know what that means; time to get out the stretchy pants. Many people pack on at least a pound (some gain more) during the holidays -- and most have a hard time taking it back off. But with a few tips you can survive Thanksgiving dinner and still enjoy a guilt-free Thanksgiving feast.

Get Active

Since you know you will probably be eating more than normal over a few days take the time to put in some workout time adding 5-10 minutes to your regular workout. Plan to attend a local run/walk event or create your own in the neighborhood. After dinner resist the urge to nap and gather the family for a walk or laps at the local mall.

Choose Wisely

Not all the food served on Thanksgiving will be worth the calories. Chose one or 2 favorites you wouldn’t normally eat and fill up the rest with lean turkey or vegetables. Take a small portion and only go back for seconds after waiting 15-20 minutes to feel you really want it. If you are in charge of the menu plan some healthier choices or bring a great healthy dish to a dinner you are invited to (Roasted root vegetables are easy and delicious).

Focus on Being Thankful

Thanksgiving foods are nice but gathering together as family and friends is where the focus should be. Start new traditions of sharing thoughts of gratitude or work together on a service project to kick start the winter holidays.

Overall it is important to honor the balance of enjoying traditions yet honoring your fitness goals. Having a plan and sticking to it will help you to not end up feeling just as stuffed as the turkey.

Fitness Coach Sarah Ward is a full time mom to two very active boys. She is passionate about helping others find what they need in their lives to achieve the best life they can with clean eating and daily movement. You can follow her on Facebook or Instagram @LifestyleForward or connect with her at sarah@lifestyleforward.com.

Summer CSA Review

So my last pick up for my Summer CSA is over and I didn't sign up for the Fall/Winter version. While I think it is a great concept here is why it doesn't work for our family (but first you must always start with the positive : )

What I liked:

1. Right from the farm veggies are delicious and sometimes the grocery I shop at lacks in the organic section.



2. Pick up was easy. We picked a place that either my husband or I could get to.



3. I got to try some veggies I wouldn't normally try like bok Choy, cabbage and some weird alien broccoli/Cauliflower mashup.



4. It did force me to eat more veggies in the summer and be a little creative with the menu.



5. You are forced to eat seasonal which is good for you.

Things I didn't like

1. SO MANY VEGGIES. Even doing a half share and getting to swap out things we liked better each week we had so many that I felt like I had to eat all the time to use them up. I should have had a better plan of sharing, freezing or giving stuff away each week.



2. Cost of $20 was very reasonable for the amount we got but I have to see if I will save some money just buying what I will eat per week.



3. I missed some veggies that I didn't get enough of or they just don't grow. Mushrooms for omelets and celery to munch on. I never thought I would say that!

If you haven't checked it out here are some recipes I made with what I got.

Tuna "Noodle" Casserole

Spinach & Zucchini

The True Villains of Halloween - Sugar Filled Sweets!

People tend to worry about a lot about the Thanksgiving pounds or the stress of the winter holidays but it often starts with the most evil holidays of all, Halloween. Each year the Halloween seems to get longer and longer and the shelves fill up with bags of sugar filled treats even before the day is near. Here are some tips to help you bet the sugar crush and stay on track for your health goals.

Buy Late

It may be tempting to buy bags of candy or treats ahead of time to save money or to save time later but chances are if you bring it into your house before Halloween you will be more tempted to eat it and then have to go back out anyways. This year commit to not buying your trick or treat candy until the day before or on Halloween.

Go Candy-Free

Be that house and commit your family to be candy free this year. There are a lot of options out there for giveaways that are not candy related that kids still love. Try glow sticks, erasers, pencils, stickers, pretzels or gum this year.

Enjoy your Favorites

Don’t deprive yourself! Pick out one or 2 pieces you do want to eat this year on Halloween, eat and savor them and enjoy the moment with your family. Pass up other treats that may be passed around at work or earlier in the month.

Give Away the Bounty

After Halloween don’t think you have to keep all the candy. Look for opportunities at local hospitals, dentist offices, schools or military mailing services to donate your candy to good causes.

The key to avoiding the evil snacks of Halloween is to plan early and stay committed. Challenge yourself to see how far you can go to avoid the things you don’t need in your daily nutrition plan.

Training for Runs without Carbs - My Story

A lot of people in my running group would consider me crazy but I started doing my Whole30ish/Food Trigger Detox program right at the beginning of my half marathon and marathon walk training. Last year I gained 7 pounds when I did my training because I let myself eat granola bars filled with sugar on my runs and then would eat to my heart content when I got back. This year I want to focus on doing this to make me feel good while I was training and the reason why I am focusing so much on how I fuel myself.

Because I am doing so much running/walking I am really careful about making sure I do get enough fuel and especially those carb filled vegetables that have so much of the good stuff in it. So far into week 3 of my plan I have had summer squash. Spaghetti squash, beets, sweet and white potatoes to support me.

You do have to think outside the box sometimes to make sure you are getting in the right food. This morning before my early run I had a hard boiled egg and sweet potato soup with coconut milk in it. During runs I drink HYDRATE and carry a dried fruit bar for additional fuel as needed (only on runs 6 miles or longer). After my run I had a RECOVER Protein Shake, omelet with summer squash topped with salsa and avocado and watermelon.

Week 2 I felt the effects of low energy as my body adjusted to this new way of eating but overall it hasn't effected my run times. Week 3 I feel much better. Although I haven't weighed myself since I started and I am not plannign to until after my half marathon I am feeling lighter which makes running even easier.

Interested in learning how to fuel yourself right, how to do a Food Trigger Detox program or to learn about the products I use email me at sarah@lifestyleforward.com.

Ride along on the Food Trigger Detox Train

Hi, my name is Sarah and I am addicted to food. Yes, sadly it has come to that. As in any journey you will have bumps, detours and wrong turns along the way and I am fighting hard againt all that right now. Over 2 years ago I was focused and learned a lot of new things that helped to improve my overall health and fitness level. I was excited to share what I had learned with others.

Then somewhere over the past 8 months I stopped applying what I had learned and got caught up in a lot of bad habits. I quickly learned it is one thing to KNOW something and a whole different ballgame to APPLY it. I was doing challenge groups and trying hard to get back into it but the struggle has been real. It has come to the point whre I need to have a serious intervention and deal one on one with my food issues. Hence I am starting my 30 days of removing food triggers from my diet and I am inviting you along for the ride!

Based on the Whole 30 concept (Highly suggest you read that or "It all Starts with Food"), I am removing the foods that are connected to bad habits for me including grains, sugar in all forms, alcohol and dairy. I am also not going to be making any treat items like paleo pancakes or donuts even if they are technically ok. I am still on the fence about making smoothies and will be using some supplement drinks I use for running. My biggest bad habits right now include craving sweets after meals, stress eating, late might eating and not being able to stop eating once I start on certain foods like sweets.

I started last Monday with a 3 Day Refresh program which always gets me back on track but by Wednesday I as ready for more food options. I have been focusing on lean protein sources, LOTS of vegetables and few fruits and healthy fats. Foods are very similar to the 21 Day Fix plan (although a little more strict) but I am interested to find out if not keeping track of portion size makes a difference for me. This past weekend I faced a lot of temptations but held strong. I am starting week 2 and the only side effect that has been rough is my lack of energy but that was to be expected until my body adjusts. Looking forward to seeing where the next weeks will take me.

If you are interested in what I am eating follow me on Facebook or Instagram @lifestyleforward.

Not your Grandma's Tuna "Noodle" Casserole

Peas are not something I usually eat but I was looking forward to shelling the farm fresh version and eating them up. The first thing that pops into my head for peas is tuna noodle casserole which again is not something I typically eat but given the challenge I wanted to see if I could come up with a healthy 21 day fix version.

 

I have been wanting to try a version of cashew cream for a while now. It sounded like a great way to get the same texture of cream but in a healthy version. And I was right tha like tofa the "cream" takes  the flavor of what you put into it. I made savory for this recipe but also a sweet version with maple syrup and cinnamun.  The recipe turned out great and even my toddler was begging for more. That is when you know a recipe isa keeper .

 

Not your Grandma's Tuna "Noodle" Casserole
Makes 2-3 servings

 

1/4 cup cashews soaked

1/4 to 1/2 cup water (and more as needed)
1 teaspoon olive oil

1 teaspoon Garlic

1 packet/can tuna (Drain if needed)

1 cup cooked peas

Zucchini for noodles

 

Soak Cashews overnight or for at least 3 hours. Rinse and drain then combine in blender with water until smooth. Add Olive oil and garlic and blend again.

 

Make zucchini noodles. Toss cream with peas, tuna and noodles. Heat until warm on stove top or microwave.

 

21 Day Fix: 2 Green, 1 Blue, 1 Red

Lifestyle Forward Gets Down and Funky - CIZE Review & Video

Finding myself the other day with trying to fit in an afternoon workout and needing a way to shake of some stress so I decided to join the hype and try out CIZE.

What is CIZE?

CIZE is the new program from Shaun T! It’s a four week dance fitness program that gets your heart pumping….while you learn to dance. I’m pretty sure you won’t even realize that you’re getting a great cardio workout because you’ll be having so much fun! In each routine, Shaun T breaks down the moves step-by-step and builds them up into a full dance sequence. In total, it takes 35-40 minutes. It’s all choreographed to the latest pop music to keep you energized and moving. And while you’re focusing on trying to master the dance moves you’re also burning fat and calories.

 

After logging onto Beachbody On Demand and getting my laces tied, I started in. You start with a warm up and get into the different moves pretty quickly. It follows the process of learning one move at a time and then adding them together slowly.  When I first stated I was a little hesitant and overwhelmed at all the moves but by the end I felt I got the first part down and feel confident with a little more work I would get much better doing the whole thing. Click HERE to see my routine (no laughing!)

It reminded me when I first started doing Zumba classes. It took me about 3 months to get the moves down but then I felt pretty good about them. The music you listen to when you are learning the moves was a little boring but I guess it is better for you to help concentrate. And you will concentrate. I felt like the 45 minutes went by so fast. You really have to concentrate to put everything together. There were times I lost my focus because I was also watching 2 kids as I was doing this but I got quickly back in to it. The music was fun at the end. I wasn't dripping in sweat but I did feel like I got my heart pumping, calorie killing cardio in. Now I totally need to get a trucker hat to match my fly moves!

Want to check out CIZE for yourself? Join Beachbody On Demand FREE for 30 days or email me at sarah@lifestyleforward.com to talk about joining a challenge group to be support with other super cool dancer wannabes.

Fighting the CSA - Taking down the Spinach, Herbs and Zucchini

I am into Week 3 of my half share CSA and although I love the fresh produce it is a battle to keep up with everything that I get. This week the box seemed to be getting bigger and I am getting scared, but I spent today fighting hard trying to take it down.

Breakfast - Most days I start out with my Shakeology. It is easy to fix and I love that I can throw in some spinach to add to the nutritional value. Green is the new Pink. Handful of Spinach Blended. Boom!

Breakfast #2 - What can I say I like to eat. I usually have a bigger snack/ second breakfast in the morning to keep me going. Today it was an omelet with sautéed zucchini, garlic scrapes and spinach. 3 down. Bam, Bam, Bam!




Baking Time - I had time today to bake some things while I worked from home so I gave these 2 recipes a try. Muffins came out awesome, the chocolate bread a little dry. Zucchini shredded and taken down!

Zucchini Muffins

Chocolate Zucchini Bread

Lunch - A little later than usually because I may have done a little too much taste testing with my baked goods : ). I had some left over spaghetti squash so I made up some pesto using the huge bag of basil leaves and topped it with Mahi-Mahi.

Paleo Pesto (I used Walnuts)

Dinner - Really wanted Homemade Chicken nuggets. Paired it with a spinach salad and these zucchini parmesan fries. Also roasted up the beets I got to use on salads and for my famous beet berry smoothie (you either love it or hate it).

Zucchini Parmesan Fries

Beet Berry Spinach Smoothie

At the end of the day I am feeling full and happy but face more challenges in the days ahead. My fridge is busting at the seems with lettuce, dill and peas so I will continue on my journey until every vegetable is taken down!

Joining the CSA – Dare to be Adventurous

I have been thinking about joining a CSA for a while now but just couldn’t get myself to sign up. Since this year my life is focusing around the one Word CHANGE, I decided this summer it was time to take the leap of faith and give it a try. Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. A farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season.

 Here are the reasons I wanted to give it a try:

Fresh Produce
Let’s face it, it doesn’t get much fresher then right from the farm. Since I was born with a black thumb and lack of patience to grow my own garden this seems to be a good answer. I also have found it very confusing to find the right from the farm products at grocery stores and produce stands now. You really have to ask questions to make sure it is right from the farm or if it was trucked in from somewhere else.

Food Adventure
With a CSA you have an idea of what is going to be available that week but you don’t know exactly what you get until you get it. It sounded like a great way to force me to try some new veggies and ways to cook up my old favorites since I will be eating them a lot.

Forced to Eat my Veggies
Because I am also super cheap I am hoping that instead of letting my veggies go bad each week I will be forced to eat them. Eating more veggies can only be a good thing.

For my CSA this year I have loved what I have gotten so far. I am making a lot of salads, omelets and smoothies to use up the amble supplies of vegetables I am given each week. It has given a little more structure to my weekly meal plans because I plan our meals around what we are given.

Ideally you want to start a CSA at the beginning of a growing season (Spring, Summer or Winter) but many farms let you sign up during the season for a prorated fee. I encourage you to give it a try for one season and see if it changes your eating and shopping habits. 

Raise Your Glass to Good Health with Water

There are a lot of diet or lifestyle eating choices out there. Sometimes it is hard to tell what will work or not.  I would challenge you to find one healthy way of eating that does not center around drinking water. It sounds so simple but drinking water has so many benefits to making you feel great. Here are some of my favorite benefits:

• Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories and it is FREE!

• Healthy Skin: Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.

• Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.

• Better Digestion and Constipation: Fiber and water goes hand in hand so that you can have your daily bowel movement.

• Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.

Staying Hydrated is KEY to a great day. For most people that is drinking ½ of your body weight each day in water. A good way to check is to make sure your urine is pale yellow or clear in color. You can get creative with your water and flavor it with fruit or vegetables (raspberries and cucumbers are my favorite) or make it fun with special water bottles (I have some with photos of my kids). You can also set up a challenge with family and friends or join the Lifestyle Forward Drink Water challenge in July (Check www.facebook.com/lifestyleforward for details)

Start today and raise your glass of water to toast a great summer!

3 Day Refresh Adventure

I decided to give the 3 Day Refresh Program a try because I have been hearing great stories about it and I got to a place where I really needed some extra help trying to reach my goal weight and just get back on track with my eating habits. I normally don't like the all shake approach as I know I can't stay on that long since I love food WAY too much but I figured 3 days wouldn't be too much to commit to.

Cucumber Salad

Day 1: Excited and ready to start. Got on the scale, took photos and knew I was really ready to start. My stress eating had crept up on me! Had my water then Shakeology and strawberries for breakfast. Lunch was Red peppers, almond butter and my Vanilla Fresh shake with an orange, snack was carrots and almond butter, Dinner was Cucumber salad with tomatoes and a shake with cinnamon. I drank my tea and the Fiber sweep in the morning. It doesn’t look good looking but it actually tasted good and you drink it pretty quick. I did some walking today but tried to keep it low key. Went to bed feeling good.

So Much Green it has to be Good!

Day 2: Woke up to my water, Shakeology with dark cherries and a healthy #2 so I know things are working. It was a busy day so I made sure I had my eating/drinking times in my phone calendar so it would tell me what was next. I had planned a run today with a friend so I was feeling a little more on the hungry side but stuck with it. I kept telling myself it is only 3 days! Lunch was Spinach salad with red peppers and olive oil, shake and 1/2 apple. Snack was celery with almond butter. Dinner was roasted asparagus with almonds and the shake.

Flavor your shakes to change them up!

Day 3: Ok I am ready for some real food but I am staying strong. Water, them Shakeology with 1/2 apple this morning. Got my fiber drink a little late because of a social event that I really didn't feel like whipping out my unflattering looking drink at. Lunch was cucumber salad with olive oil and oregano and shake with an orange again. Snack was celery with almond butter. Dinner was Spinach salad with asparagus and pumpkin seeds. Then I went to bed and was done.

Morning of Day 4 I weighed in…..5 Pounds lost! Now I know that some of that is water weight but you know what I don’t care. I found that the 3 day program was just what I needed to get me back on track and help me lose that bloated feeling. I didn't experience any yucky side effects like extra gas or bowel movements (TMI?)

 

 

A few key things that worked for me:

• 

  Favorite Tea on Ice!

  Having a great flavored tea made it a treat to look forward too. I changed it up each time for something different. Some cold and some hot too.

• Keeping busy. It helped that I planned activities to keep my mind of food but not too much so it was a pain to always be at home to make my shakes.

• Mix up your foods. Having something different everyday gave me something to look forward to.

If you are looking for help to lose a few pounds or to get your eating habits back on track, Email me at sarah@lifestyleforward.com and I will support you for YOUR 3 Days!

Let's Get Running

When people hear the word running they either groan or yell with glee. I have a love/hate relationship with running so I do a little of both. I used to be made to run in high school for sports. Then I took a long resting period. After my second son was born and I decided to stay home with him, I needed something to fill in our times together and long walks soon turned into runs. Running became my escape in the day. While my son was exploring the world from his strapped in seat, I was lost with my thoughts. I soon discovered that without the stroller I could go even faster and my competitive streak took over. Today I never thought I would be one of those people that look forward to races and training with friends. During a race I always tell myself never again and then I cross the finish line and can’t wait to sign up for my next one.

Here are some things I learned along my running journey that may help spark yours.

Low Equipment Investment
Sure there are a lot of things out there that are promoted to help you run longer or faster but in the end you only need a good pair of shoes (and some would even agree you could run barefoot). I always invest in a quality pair of shoes from a place that will fit me to the type I need at least twice during the running season. Your feet will thank you.

Mix it up
I found I enjoy my runs the best when I discover new places or terrains. Have a couple of known areas and paths that you can go to but don’t be afraid to try out new towns or change it up from inside to outside. I found that my love of running is much greater if I don’t do it all the time. Cross train with strength training and weights, core exercises and flexibility moves to make sure your body is using all of its muscles.

Set a Goal
When you start to run figure out your WHY behind doing it. Are you trying to get to a certain distance, have a weight loss goal or want to get faster in races? Once you know your WHY, set a goal to work towards it.

Get Support
I like to run alone with my own thoughts but I get pretty boring to myself after a while. Running is a great way to meet new people and learn new ideas. Join a running group or online support group to share your ups and downs of running.

If you are looking to get off the couch and get walking or running this spring I would love to help you. Connect with me at sarah@lifestyleforward.com to learn more about local resources and support groups that can help you along your running journey. Together we can change your hate of running to be a love (or maybe at least a like).

Why I went Paleo

Paleo Pumpkin Pancakes with Nuts and Bacon, Oh My!

Normally I am not a big fan of fad or extreme diets. I like to stick to clean eating and portion control to keep my body in check. But recently talk of the paleo diet as occurred between friends and family and I decided I would give it a go. My usual diet is pretty close to it anyways but I was finding lately it has been more dirty than clean. I set up a 21 day challenge group and recruited a mix of paleo virgins and more experienced players to the group. It was fun to learn from each other and I know the challenge setup would keep me honest.

The first few days went pretty well. I kept to the basic rules and even gave up coffee. I wasn't hungry because I let myself eat whoever I wanted as long as it was paleo. The key was planning ahead and trying some new dishes to keep things interesting like:
Cauliflower Crust Pizza
Butternut Squash Soup
Almond Milk

The hardest part for me was the coffee. I was feeling tired and sluggish. By day seven I caved and I felt so much better with my first sip.

Week two went pretty well except I felt myself slowly getting thicker. Lack of portion control and too many paleo treats did it. Also I was eating too many nuts and bacon.  Some of the treats included:
Almond Butter Banana Muffins
Paleo Granola
Date Bars
Chia seed pudding

By week three I had enough. The lack of variety and my sugar cravings got ahold of me. I ended the challenge weighing the same and not feeling any different. In the end I felt that the diet has some good key features for people to help focus on the clean eating but not enough variety for me.