4 Tips for Staying on Track Through the Weekend

Staying on point wth nutrition can be hard over the weekend! As a health and fitness coach, I run fitness accountability groups for those that want that extra boost of motivation and help along the way. I work with individuals one-on-one, too, and so often find that ladies will totally throw away their nutrition over the weekend, and not exercise at all. They come back on Monday frustrated, guilty, and don't know how to break the pattern. 

It's not the weekend's fault. It's the habit. The pattern. A series of triggers that lead to behavior. For example, when you go on vacation, sometimes you have to rethink processes: "Get up, brush teeth...now, where's my toothbrush? Oh yeah, it's in that bag...oh, there's my missing sock! I should really get breakfast. Oh look, donuts!" We reach for the sparkly object and forget to brush our teeth altogether. When we are outside of our habit (or habitat), performing simple tasks can be difficult or require extra thought. 

On the other hand is the "trigger": what's triggering the person to behave a certain way? When you watch tv, do you want a snack? When you're around friends and family, is it hard to keep your hand out of the candy and chip bowl? These can be habit triggers that can lead to over eating.

STEPS TO HELP YOU STAY ON TRACK DURING THE WEEKEND:

1. Keep your healthy habits! Do you run every weekday morning? Don't abandon that run Saturday and Sunday. Do you have a healthy smoothie for breakfast every day before work? Keep that going!

2. Identify your "triggers": do you relax more on the weekends, and often enjoy a snack when you relax? Maybe change it to a healthier snack, or adopt a new habit while you're relaxing (like knitting, or coloring). At family gatherings, sip a glass of water or munch on veggies. If a healthy option isn't available, bring one yourself!

3. Vision your reward: how will you feel when you pass up the cookie plate? How will you feel if you don't?

4. Remember your WHY: why do you want to be healthy? I know that may be a silly question, but really...why? Is it to fit in your favorite jeans? Is it because you have no energy when you don't eat well? Do you want to feel beautiful and comfortable in your skin again?

When done together, these 4 steps are sure to help you conquer the weekend...and feel like a badass on Monday. ❤️

Make FITNESS your BUSINESS

Laundry. Vacuuming. Trying to figure out what's for dinner. Again. Making lunches. Giving baths. Wiping noses. Cleaning.

Motherhood is amazing. Don't get me wrong. But when my son was born I had an extremely difficult year. Through postpartum depression, anxiety, mastitis, illness, diapers, no sleep, and a colicky baby, I felt like I lost a piece of myself. I prayed for an opportunity that would help me feel more like ME. I always had a love for health and fitness, but I felt like I was drowning.

Enter: coaching.

I was skeptical about Beachbody's products.
I didn't think the business would "work".
It felt too good to be true.
And maybe I wasn't good enough?
What if people didn't like me?
I wasn't in shape.
People could judge me.
What would my family think?
I could fail.

OH WELL.

I prayed about it. For 3 months. And I just couldn't shake it out of my mind. I kept coming back and there was always that little voice of, "Just TRY." 

Now, I wake up with excitement and peace about this adventure. Our team is growing. My clients are happy. And, after almost a year in this business, I know what I'm doing.

Curious?

Be a "mouse on the wall" and take a sneak peek in to coaching during our 1-hour online event on February 23, 2016, at 6pm PST.

If you join our team, I will

• give you the top 3 tools to be successful
• mentor you one-on-one through my New Coach Apprenticeship Program
• show you how to get in shape
• teach you how to dispel fear, doubt, and lies about yourself
• encourage you and pray for you

Interested? Email me at fragrantrose616@gmail.com or apply here for more information.

Quick & Easy Pancakes!

These are a staple in our house - the toddler loves them! Great for on the go snacks, too. I will often make a big batch & freeze them. 

Oh, you want the recipe?  

In a blender combine: 

1 C milk of choice

3/4 C water

2 C oats (old fashioned or quick oats)

4 eggs

A splash of vanilla extract

About 1/2 cup veggies (I love using a chunk of squash or a handful of baby carrots!)

A little stevia or honey. 

Blend well & let the batter sit for a few minutes as the pan warms up. The batter will thicken a bit. Make like you would regular pancakes!

Let me know if you try them! 😊

The Fitness Program that Changed My Life

I've always had a small frame. Like...77 pounds in 7th grade small frame. I naturally have efficient metabolism (I can gain weight though, trust me!), so it's extremely difficult for me to gain muscle. I set out in July and did the 21 Day Fix Extreme program and loved it! I got some great results. I was a lean machine! But I really wanted to create some BULK. Like...bucket list bulk. A few years ago I had an undiagnosed eating disorder, and struggle with my appearance. The phot of the left was when I was at my lightest (about 97lbs) and struggling with an eating disorder. The photo on the right: several years later, after upping my eating plan and conquering the 21 Day Fix Extreme. 

I could have stopped there...but why? I wanted to carve out that booty, because GOALS. 

I started The Master's Hammer & Chisel on December 1, 2015, and completed the 60 day program the first week of February 2016. Did I stick to the meal plan 100%? No. Did I take some unexpected rest days? Yes. It's called LIFE. :-)

My results? Haaaaay!

I got the bulk I wanted - now, to carve out those muscles a little more. :-)

So, what IS the Master's Hammer & Chisel? It's a 60 day program with a wide variety of scheduled workouts. The program has TWO celebrity trainers - Autumn Calabrese from the 21 Day Fix & 21 Day Fix Extreme series, and Sagi Kalev, the maker of Body Beast. Combined, the two trainers give kick butt workouts to improve strength, flexibility, and agility. The program comes with easy, simple to use portion control containers and a customizable meal plan to help you reach your goals - weight loss, muscle building, or weight gain!

But. The facts are great, but the proof is in the pudding. I FEEL fantastic. I feel strong, sexy, agile, and alert. I feel accomplished and gratified and BEAUTIFUL, most days. I'm stronger than ever before, and I'm so grateful that I stuck with it. Perseverance is the hardest part. With ANY PROGRAM: stick with it. The results will come. 

Want more info? Contact me! I'd be glad to help. :-)