I have been home for a week post-vacation. During my 3 weeks gone, we traveled to Washington D.C, came home for 3 days, then turned around and went to Williamsburg VA with a pit-stop in Raleigh NC.
The number one question that I received while I was gone was "How do you stay motivated to workout and eat right when on vacation?" I have to tell you...I always answered honestly, so please don't put me on a pedestal.
I ATE AND ENJOYED MY VACATION!!!!!!!!!!
Now, I DID promise myself that I'd workout somehow 3x while gone (ended up 2x plus tons of walking) and that I'd have a Shakeology for breakfast each am (I did.)
After that, I enjoyed myself. I didn't go crazy but I must have had pancakes almost daily, onion rings, chicken alfredo for dinner one night, pizza, bacon, grilled sandwiches, etc. I know...I know...GASP!
Here's the thing...this health and fitness "thing" for me is for life. Life happens. Life is for enjoyment. I'm going to enjoy true vacations that don't happen very often.
After 3 weeks, I came home and stepped on the dreaded scale. I wasn't surprised to see it up 7 lbs. I probably ate more salt in 3 weeks than I do in 3 months and didn't drink enough water.
I started the 3-Day Shakeology Cleanse as I had planned before I left. I'm pleased to say that I lost 5.6 lbs in 3 days, followed by .6 lbs the day after, for a total of 6.2 lbs. So on my vacation I gained .8 lbs. I can SO live with that!!!!!!!!!
I'm continuing my journey with health and fitness...back to eating clean and working. I have no doubt that pound will be gone this week.
The point to all of this is that you HAVE to have a plan for vacations...for during and after, but your plan needs to be doable for you AND allow you to enjoy it.
Seriously, people, life is too short to not enjoy vacations!
Wednesday, July 28, 2010
Vacation After-Math
Monday, July 26, 2010
Don't miss the GOLDEN GOOSE
The Golden Goose? What does that mean?
It means that I have been VERY successful with my Beachbody Coaching business, and in 2 days, I will be opening my 2nd business center...basically cloning myself!
This is HUGE and doesn't happen every day.
So, why the golden goose for you? How can this affect you? Well, if you join my coaching team BEFORE I open my 2nd center, you will be in a position to benefit from all of the success that my 2nd center will achieve...and trust me, I have every plan to make it as successful as my 1st center.
Does the mention a MLM (multi-level marketing) business turn you off? Let me tell you...in today's economy, MLMs are one of the only industries actually growing! Beachbody has been life-changing for me, has allowed me to help hundreds of others, AND has put me on the road to financial freedom!
TAKE THE LEAP...join my team! http://tinyurl.com/thegoldengoose
Thursday, July 22, 2010
Weight-loss help: How to stop emotional eating
Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.
But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.
The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood and food...
Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?
Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.
Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.
How to regain control of your eating habits...
Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:
* Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
* Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.
* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.
Wednesday, July 21, 2010
I'M BACK, I'M BACK!
Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.
Cooking Time: 20 minutes