Giveaway!!! Spark and Rehydrate

In honor of my hubs and baby's birthdays happening this Sunday and next Friday, we're doing a GIVEAWAY!! It's about time, huh?! I have been able to try these AdvoCare products and love that they are safe to use during breastfeeding and do what they say they will. I especially like Spark, a low-cal pre-workout, that really gives you that extra umph during your workout to push it. Rehydrate is a great electrolyte replacement for during and after a workout to help with hydration and fatigue. Both are super yummy, easy, and on-the-go, just mix it with some water and you're good!

I'm excited to announce that a lucky reader will win a BOX of their choice of either SPARK or REHYDRATE. 14 pouches come in each box, so it's at least a 2 week supply depending on how often you exercise, or I know some people take SPARK every morning to help with focus and energy for the day. I took it before an intense 5 am workout and didn't have my lulls or lagging like would be expected that early, it was awesome! I didn't have any of those jitters or crashing at all afterward either that other products can give you.

EASY TO ENTER:

1- FOLLOW The After Picture Blog

2- Leave a comment below with which one you'd want to try

EXTA ENTRIES:

1-Repost giveaway on your Instagram @jlynhan #TAPgiveaway

2- Repost Giveaway on Facebook and tag me in it (Jamie Lyn Hansen)

A winner will be chosen on my baby girl's b-day next Friday April 5th. you have up until then to enter! You can also go to the AdvoCare website to request a free sample of SPARK from their homepage:) Good Luck!!

Happy Certification to Me!

My sweet hubs knows the way to my heart and rewarded me with my choice of Lulu for certifying in Xtend Barre Stick! I have been eyeing this pair for weeks now, but they sell out in a matter of hours when they are in the store and they've been sold out online for weeks too. So while we were in Vegas, we went to the Lulu store there and they had just gotten a shipment in that day and I was lucky enough to snag a pair! Can't say no since that I get the discount for being an instructor....I'm in trouble now. I can see much more Lulu in my future and I'm not complainin'! If you happen to go pick some bottoms out from there, I would highly recommend getting either the Ebb and Flow or In the Flow crops because the material is amazing, so comfy, and it's my favorite waistband out of all their bottoms! 

I was sold on the In the Flow crops in this amazing green color! So bright and in perfect time for Spring! I mean come on, they were totally worth the wait and tracking down! 

Hope you all have a wonderful Wednesday! Be on the look out for the giveaway coming up to close out the week:)

Wear it Wednesday - Hair ties

I'm sure we've all seen them, but I hope you've tried them! They are so cute, so colorful, and play up a simple ponytail or braid. The possibilities are endless with these little babies. Wanna know my absolute favorite thing about them?! THEY DON'T KINK YOUR HAIR!!! HELLLOOOO!! Where have these been all my life?! I remember always planning my hair wash days (yes, I only wash my hair like twice a week if I'm lucky) around workouts and thinking of if what I had planned needed my hair to be down...pathetic, I know. I just hate washing and doing my hair and I justify it by hearing from all my salon co-workers that it's actually better for your hair if you wash it that often. So these have basically been my hair's saving grace, I can actually freshen it up after a workout, straighten or curl it and you'd never know it had been up! 

via Anthropolgie

I'm seeing these life savers practically everywhere now, they're really inexpensive to buy, but when I saw this website that sells it by the yard I about died how much cheaper they are to buy by the yard. So, for those of you who feel so inclined for a DIY, here is the Sunrise Shop where you can buy these simple elastics and go hair tie crazy!

We all need a treat...

Sometimes the hubs and I go off about what sounds really yummy to eat, almost always the crappy food that sounds good. Last night we were driving home (around 10 pm) and we both were so hungry. We started listing off the things we could shove our faces with when we passed In-N-Out and my mouth immediately watered as I thought of how amazing fries and a strawberry shake would taste right about then. As we continued night dreaming of all the tasty/horrible-for-you foods we wanted right then our conversation turned a little bit. I told him, "I think some people think that healthy eaters/bodies never eat 'bad foods' or don't crave them so it's not a struggle. But this is the thing, I crave 'bad food' EVERY DAY! It's all about choices and learning that even though it sounds good and tastes good in the moment, I NEVER feel good after indulging."Of course I indulge here and there, some of it just tastes too good to pass up, I get that I promise. But, there is definitely something to said and power in the moments when you practice self control, discipline, and take steps in reaching your goals and achieving them. THAT is what I think about in those moments of weakness.

We all need a treat though, and I need something every day that satisfies my super sweet and carb-y tooth. If I'm desperate, I'll have one of my ThinkThin bars, but I don't like having more than one of those a day so I've been in need to actually go to the store and come home to make something super tasty sweet. I think I may have found it. I'm pretty much obsessed with Heidi Powell, and she posted a recipe for Power Peanut Butter Fudge that I'm going to try out today. I will let you know how it goes and how much it takes that craving off.

If they taste half as good as they look, I think they'll be a winner....like, are you kidding? These look AMAZING!!!

Step Out

Wow,,,what a weekend I just had. I am drained physically, excited, nervous, and a bit overwhelmed emotionally, but I made it. Learning new things in an exposed and intimidating environment is probably the scariest thing to me. I really don't get embarrassed easily, I can laugh at myself, momentary scares don't bother me, but what I did this weekend scared the crap out of me (almost literally). I was in a room full of practicing and experienced instructors of the Xtend Barre method and had to teach on the spot in front of them. I literally saw it taught once, then was given the assignment to do it, and had to do it with each segment we learned...it(I) was awful. If it wasn't so apparent that I was the ONLY one in the room that had NO experience instructing then maybe it might not have been so bad, but it was very scary and intimidating. It was so overwhelming (and still is) to think of what I have to do and learn before I can even think about being efficient at instructing this method of fitness. It took everything in me not to break down now knowing the structure of weekend and how I would be humiliating myself over and over again. The second day was much better and I had practiced my piece over and over and just could not get it I was so exhausted from working out for hours and hours. It's going to take A LOT more time and A LOT more practicing to really get efficient at this whole thing but I am SO EXCITED and determined to do it!

The workout.....INCREDIBLE!!!! I seriously think my butt lifted about 3 inches in those 2 days! It is AAHHHMAZING and I cannot wait to get started! I really feel like it is a perfect compliment to the cardio and workouts I already do. It is so fine toning and sculpting that it gives that tightness to every inch of your body. I haven't felt jiggly at all and during the workout just got so excited because I could tell it was giving that missing piece to my fitness that will really help me achieve the long, lean, toned body even more and tons quicker. Your body literally has resistance against it the entire hour and every little muscle is constantly engaged and working. i was DRIPPING sweat and my entire body feels it, like not the big muscles so much as all the little ones I can feel all around the larger muscles. I can't wait to share more with you!

The moral of the story is...COME TO MY CLASS when I start teaching (i'll let you know when that is) and STEP OUT OF YOUR COMFORT ZONE! Do something, big or little, that gets you waaayy out of it. You will feel empowered, strong, and capable. I promise. Have a fabulous Monday!

Xtend Barre Stick

I am SO EXCITED to tell you what I'll be doing this weekend...I am training to become an instructor for Xtend Barre Stick!! It is a specialized Xtend Barre class that uses a revolutionary "Stick" to help tone and strengthen even more. It is an amazing sculpting, toning, and lengthening workout that gives you that feminine, toned look that is so desirable. I am nervous because instructing is a whole new realm for me, but I am so stoked to expand my knowledge and play a bigger role in helping many women reach their goals. I will be teaching at Xtend Barre Provo starting in April. Your first class is on the house so feel free to come by and check it out!

The video won't upload so check it out here to get a better idea:) Here they are on Facebook too (where I got the pictures)

Cardio Circuit-Treadmill

Want a cardio workout that makes you feel like a machine and want to die at the same time? Great! It only takes a total of 20 minutes and I promise you'll be physically done.

It's all about making the most of your time, so have a "GIT ER DONE" attitude while you have the few minutes in the day for yourself. 

***REMEMBER-these are my times and speeds, you need to work at your own pace. I built up to this-if you can't sprint for 90 seconds, then don't. Try as hard as you can, sprint and jog at your own pace. Push yourself, but don't injure yourself. 

I always like to make little bets with myself. I promised I wouldn't stop until I got to 2.5 miles and I wanted to do it under a certain time. So I proved to myself that I could do it and the pay off was sweet:) 

Funk-y...

So I've been a bit of a funk....I HATE these with a passion! I wish I could just always be focused all the time and get to my goals without any hurdles. Wouldn't that be nice? I would have hit my goals like 50 years ago if I could stay that way. This week has been tough. TMI coming up.....I started my period again....I forgot how much I hate those things! I want to get pregnant again just so I don't have to deal with them anymore. As you know, I went out of town for work last week and was trying to figure out why I wanted nothing but sweets, carbs, and chocolate all day long for the last 2 days..then Saturday I found out why. Such a beautiful thing...:/ I have been feeling so bloated and huge and puffy and mushy, it's awful!! I have let my eating slip pretty bad too. 2 nights ago I was feeling super nasty and got really discouraged so I vented for a while to the hubs. Can I just say I'm glad he's stuck with me because I feel bad for the poor guy when I get in these moods.

I felt like....

all my hard work is worthless because I still have major tummy rolls..

I have to work ten times harder than anyone else just to look 'normal'..breast feeding has not done to me what it does to everyone else, I have to workout everyday and be aware of everything I eat. It has not been a magical pill for me at all..

I go half-way on everything. I take on more and more without being able to really commit to it and give everything to one thing, so every aspect suffers because I give partially to everything..

I wanted to eat everything I could get my hands on that was sweet or carby..

everything I'm doing is pointless..

Please tell me I'm not the only one that ever feels this way..?? I'm still trying to get back into the groove all the way, but today is better. It's about a lifestyle. It's not about giving up when you've had a rough couple days. You haven't blown it. You just need to remember the goals and expectations you set for yourself and keep going. Keep working towards it. It's not an excuse to just stop. Because you ARE worth it and you CAN do anything you set your mind to! 

Traveling

I flew in to Las Vegas late last night for a workshop I help out the company I used to work full time for prior to baby. Now, I just come to their once a month trainings to teach dentists and their teams how to holistically and effectively treat people with TMJ, headaches, migraines, head/neck pain, etc. Staying on track while on the road can be difficult, especially pulling long working hours when working out is the last thing you want to do sometimes and eating with the rest of the company so I don't get to choose where to go.

Here are some of my On-the-road TIPS:
-Take the stairs. If you don't have time for a workout, this is a great option. This trip, my room is on the 4th floor, so anytime I need to go down or back up to my room, I take the jaunt up the stairs and do it with some vigor to see how fast I can do it. Maybe the fact that I'm scared of stair wells helps me hurry my butt up them. Just keep moving.
-Be educated. The easiest way to throw off your hard work and results is through eating. It's SIMPLE to make things much healthier off pretty much any menu. Restaurants know of the allergies and dietary restrictions many people have, so they will customize things for you. Always get the sauces or dressings on the side. If you're super unsure, just find a grilled chicken salad type thing on the menu and get it stripped so it just has the veggies or fruit that comes on it with dressing on the side and dip your fork into it with each bite rather than pouring it on.
-Treat yourself once a day. It's no fun being the strict Stacy out of the group you're traveling with, you usually end of feeling deprived, and if you feel deprived, your hard work won't stick. So while you're out to lunch or dinner, eat a little something that's being shared that you really want, don't waste calories for crap that doesn't taste good! Ya know what I mean?! Just balance your decisions with healthy choices throughout the rest of the day.

Wear it Wednesday - TaTa Tamers

I'm talkin' sports bras. For those of us that weren't blessed with a small chest (trust me, I'd trade you so fast) finding something to keep the girls in control is hard to find. Usually it's 2 or 3 bras layered to give one nice big uniboob, and it still doesn't provide the control you need. It's ugly, embarrassing, and keeps me from going all out in fear of them going outta control, if ya know what I mean! SOO annoying!! I hope all of you bustier girls have figured out that your run of the mill, cheap, cute, colorful, Non-mom looking sports bras are REALLY hard to find to give the girls what they need. It's depressing, I know. So no more going to Target or wherever to get yourself a good bra, it's gonna take some searching, trying on, and cash money to get your best support and lift and separation....without looking mommish.

Not in any particular order, these are the 3 bras that I've tried that give your girls it all.

The Ta Ta Tamer II from LuluLemon. The name of which gave me the inspiration for the title of this post. Lulu is where you're going to find your funnest colors rather than the basic black and white. Found at LuluLemon stores or online. You can make this one a racerback, but it's not quite as comfy.

Ta Ta Tamer II

Women's Armour Bra by Under Armour. Found online or at some Sports Authority's and Dick's Sporting Goods.

Armour Bra DD

The Fiona by Moving Comfort. Found online at Moving Comfort, running specialty stores, and Dick's Sporting Goods. I love Moving Comfort's website because they have videos for every bra with all of it's features. I especially love that it's a racerback so it's more appealing under tanks, it's also comes in multiple colors.

Juno

Tell me your favorites bras so we can check them out!!

Test stats

MY TIME // 11:08.5

Weighted squat jumps // 10 lbs
Bicep curls // 20 lbs
Push-ups // all on toes
Burpees 
Pull-ups // 1 foot propped

Please tell me your times and keep track of it so when we do it again in a few weeks you can see your improvements!

Workout of the week // ATHLETIC TEST

How was your beast mode weekend?? What did you do to turn it up? If you didn't quite do anything all that amazing for your health, maybe this workout will make up for it.

This workout is a great way to test your athleticism, and retest every 4 weeks to see how you improve. It's a test of strength and endurance and fitness. So try it out! It's simply doing the below sequence 4 times and see how quickly you can do it with proper form. Take as many breaks as you want, you just have to keep the timer going because it all counts. It's just all about time.

ATHLETIC TEST 
4 rounds
25 Weighted squat jumps // 5-10 lbs 
20 Bicep curls // 5-10 lbs each arm
15 Push-ups
10 Burpees
5 Pull-ups 


On the squat jumps- sit your hips back, touch weight to ground, and bring it up over your head as you jump.

GOOD LUCK!!

It's Friday!!

Friday, Friday, Friday!! Love the weekend! love that it means relaxing, being with family, and long Saturday workouts. Do some strength training and cardio tomorrow. Yesterday felt soooo good! I woke up early and got to the gym before the hubs had to go into work and did a crazy intense treadmill HIIT workout, then about 2 hours later, did a barre class. It felt awesome! So do something a little extra for yourself this weekend, feel a little more tired when you're done with your workout. Leave it all there! One of my favorite things when I'm sprinting hard is just to think of myself as a machine, don't think about any emotions, make a machine face that has no emotions and isn't thinking about anything, I'm sure I look funny but I swear it works! On my sprints yesterday I did 7 rounds and on the third round-I was doing sprints at 11.0 mph, then the final 2 rounds at 11.5 mph. I was dying, but put on my beast mode music and killed it! I could tell the people next to me just kept looking at me and one of the ladies even spoke to me after and said, "You made me tired just watching you!" I tried to muster out as much of a 'haha' as I could through my about-to-die breathing and she had to remind me to get my phone and jacket from off the treadmill. I was in beast mode.

via

                                                           
                                                           

              Turn it on this weekend!

Fear

Last night we were watching Biggest Loser, nick stayed conscious for about 5 mins of it, but I wasn't tired so I kept watching. I'm so glad I did. I know that the Jillian freak outs and her emotional poundings aren't the funnest things to watch, but for some reason Jillian and Bob's interventions really hit home for me. I am a total self-sabotager! Even though I have made ginormous leaps over what holds me back, there is still something there that is getting in my way. Fear. I am afraid of being what I've always dreamed of for some reason. I have been the closest to my long-time goal of 135 and 15% body fat just a little over a month ago (I was at 138 and 17%) I was RIGHT THERE, then I all of a sudden started not caring what I ate and just kinda doing whatever I felt like. When I was given my test results back I really was shocked and had no idea I was that close to my goal. I haven't weighed or measured myself since then, but I don't need to because I know how I feel. I know I'm not closer to my goal that was SO attainable and I probably would be there now if I would have just kept going and dedicated myself to it. I am trying to break through this personal battle with myself, because the first step is recognizing that something needs tweaking. I'm determined to find out how to change my patterns. This blog post I came across this morning and it couldn't have been more perfect for me today. Especially this quote she ends with, I've heard and read it before, but it stuck out even more now that I am understanding and trying to figure it out for myself.

“Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?

Actually, who are you not to be?

You are a child of God.

Your playing small does not serve the world.

There's nothing enlightened about shrinking so that other

people won't feel insecure around you.

We were born to make manifest the glory of
 God that is within us.

It's not just in some of us; it's in everyone.

And as we let our own light shine,
 we unconsciously give other people 
permission to do the same.

As we are liberated from our own fear,

Our presence automatically liberates others.

—Marianne Williamson

I hope this helps you in some way today. The only thing I know for sure to help combat these feelings is to push through just at the moment you feel like you can't. Little empowerments to yourself that you can break barriers is what will continually strengthen your belief in yourself. 

Strawberry Banana Sorbet

This is a great treat to satisfy your sweet tooth without compromising your goals. Only 4 ingredients!

STRAWBERRY BANANA SORBET
6 oz coconut milk
5 frozen strawberries
1/2 to whole frozen banana
1 tsp vanilla extract
*ice cubes to desired texture
*1 scoop vanilla protein powder 

Throw all ingredients in a blender, blend until smooth. Put in a bowl or tupperware and put it in the freezer for a little while if you want it to harden a little more.
* OPTIONAL

PS-Workout video is up! go to yesterday's post to get the link!

Workout of the Week - Beach Body!

Ok so I'm having MAJOR technical difficulties this morning...don't know what the heck is going on, so I'm gonna have to wait until my Apple man gets home tonight to upload the workout video. So for now I'll just write out the workout so you can get going on it!

This workout is working your entire body, not leaving one body part out. So whatever your "area" is, we're doing moves that not only target it, but get the whole body activated and torch fat and cals so your body is ready for swimsuit season!
Beach Body Ready Workout:
-30 sec each exercise
-Do all 3 exercises in each group back to back with no rest in between, then after you've completed the 3 exercises you get 1 min break. Repeat 3-5 times each group, depending on your fitness level and time.

GROUP 1
Squat Jumps 
Mountain Climbers
Burpees

GROUP 2
Walking Pushups
R Side Plank/L side plank (switch sides each round)
Burpees

GROUP 3
Skaters
Single leg Hip raises (on floor or exercise ball)
Burpees

Again, I'm so sorry about the video not being up and this being up so late, I was trying to figure it out thinking that I would, but couldn't. So I promise I'll post the video tomorrow so you get a better idea of the workout. Be sure to do this workout 3 times this week!

Here's the workout on Youtube so you can check it out! Sorry I was so grungy and talking quiet. Late at night after the babe went down. Note to self-don't wear baggy shirts for videos...not flattering! Hope you think it's as hard as I do!

TGIF

Halla-freakin-llujah it's Friday! I am so beyond sore I can hardly move any part of my body...excited to have an active rest day tomorrow where I'll probably do a barre or yoga class to help stretch out and lengthen these tight muscles. For the finisher today, we did a 2 minute push up series (1 minute on, 1 minute rest, 1 minute on) and combined the total number of 'cross fit' pushups in those 2 minutes. I did 42 last week and being as sore as I am, thought there was no way I could match it, let alone increase from last week...I changed my mindset and said I'm gonna push it and get 24 the first round so all I have to do is get 20 the second round. Low and behold, I was able to do 26 the first round and hit my goal of 20 the second. 46 BOOM! 

One thing I've come to learn more and more after being a mother is to really utilize the time I get to spend working out, you only have a few minutes of work and then you have the whole day to "rest" and think back on what you did or didn't do. So make yourself proud and go all out while you're there!

i was seriously so sore i couldn't even open this salsa for my breakfast eggs:(

Have a fantastic weekend, see ya on Monday with the new workout! Did you get this week's workout done? How many times?

Love Day!!

Whether or not you're sharing V-Day with someone special, there's an even more important person to love-YOURSELF! Shockingly, it's probably one of the hardest things to learn. Loving yourself is foundational to love or give yourself to anybody else. You're happier, more calm, and even more logical rather than emotional. As you become selfish in the fact of giving yourself time to exercise and a chance to work on yourself, you become more selfless and patient as a person to all those you care about. If you check out my posts here, here, and here - I talk a lot about what it was like when I didn't love myself. I always put in the time at the gym, but it wasn't until I found out how to love myself that the weight, inches, and fat actually came off. I get questions all the time, well what did you change, what was the difference you made that actually made it work, how did you do it, where did you find the motivation and stick to it???

This is the answer-
I figured out emotionally why I would keep sabotaging myself from reaching my goals, I finally realized my own self worth. Because let me tell, I have been a HECK OF A LOT more strict than I have been these last 10 months and never saw results like I do now. I really never could keep a couple pounds off for more than just a few days. I'm not depriving myself anymore, I'm simply making smarter decisions and know that I can and will eat desserts and fries and chips and whatever I want the rest of my life. Before, I thought I could never eat them again until I got to where I wanted, then if I had even just a bite, I'd go crazy and eat more than my fair share. Then, I'd start tomorrow, and every tomorrow I "messed up" and wasn't worth more than the food sitting in front of me.

I find my motivation in knowing what being fit and healthy does for me as a person. It's so much more than just working out and looking good, it makes me a better wife and mother. I notice a REAL difference in my attitude when I don't make good decisions in eating and exercise. That's the biggest thing for me. Luckily, my hubs is at times over-supportive of me getting in my "me" time and will do anything he can to make sure I can go, because he sees what it does for me (sadly, he's been on the bad side of this and never wants that witch to come out again haha). There is a long time in the beginning though where it does seem like a chore and your goals seem soooo far away that it seems too daunting. Give it 3-4 weeks and it will become a habit and something you crave. You and the others around you will first notice a change in your presence, then the change in your shape. Once you've broken that 3-4 week barrier, I promise it gets better. Give yourself the chance to prove yourself wrong, give yourself the time to be who it is you truly are, give yourself your best "you" this Valentine's Day and the love will follow!

via

Seamless Lulu

As you know, we had our anniversary getaway last week and our first stop was at my favorite store-Lulu Lemon-if you know me, I love workout clothes more than normal clothes so I get much more giddy athletic shopping than fashion. My sweet brother and sister-in-law got me a Lulu gift card for Christmas so I was finally able to put it to good use and get a new number:) there were a couple things I had in mind and tried on, but when I slipped on these babies it was a done deal. They're seamless and are the most comfy things I have ever put on! Oh my gosh I love them and have to consciously remind myself I can't wear them every single day. I was debating for a while between the coral and bluish/gray, but came to the conclusion that the coral wasn't as versatile and you could see the booty crack in the lighter color...yeah, not a fan of that so I went with the more neutral navy color and I love them!

via Lulu

My favorite thing about these crops is the waistband, so stretchy, comfy, and light if that makes sense...
So easy to go from work out to sliding on some boots and walking out the door to run some quick errands, and not feeling like a total scrounge doing it. I'd highly recommend them:) Thanks so much Alise and Trav and hubs for getting me these!

Speaking of my awesome bro and sis, they sent me this video of their adorable little girl doing the workout with Alise. They said she kept wanting to do it/watch it over and over again, not a bad way for mommy to get in a workout:)

If these simple and way-too-common things don't alter your thoughts on what's happening to our 'food', I don't know what will. Don't take my word for it, just look at the facts.

Tropical delight

If you're in Utah or any other cold state-take yourself away for a few moments with this blissful tropical smoothie. I am yearning for some warm vitamin D and this flavor helps me see the light of beautiful springs and summers on its way...hopefully before June this year.

TROPICAL DELIGHT
1 cup coconut milk
1/2 c pineapple
1 small banana
1/2 orange or 1/2 c orange juice
1 scoop whey protein powder
A couple ice cubes for desired thickness

This is a great mid-day snack or add a serving of veggies or a small greens and veggies salad with little light dressing to make it more of a meal replacement.

Sorry for no pics, having some technical difficulties:/

Hope you all have a fabulous day! How did you like the workout yesterday? I'm going to be posting a new workout every Monday and the goal is for you to do that workout 3 times that week, so let me know of any special requests! Have a terrific tasty Tuesday!

Cardio Core Workout

Oh hey hey hey!! I just got back from our anniversary getaway that we had to postpone for about a month now, so it was great to finally be able to get to do that! One of the highlights of our little trip was to have unlimited workout time in the morning. We got a little bit of a workout in until we decided one of the studios there would be perfect to film a workout for you guys in! So here's a killer workout if you really stick with the times I give and do all the rounds full out! These types of exercises that all activate your core and burn calories are the ones that make those abs summer-ready, not 100's of crunches, got that?

Cardio Core Workout:
4 rounds of each group of exercises
40 sec work
20 sec rest
45 sec rest between each group

Group 1:
Jack Curls
Spidermans
4 rounds then 45 sec rest then move on to Group 2
Group 2:
Wood Choppers
Plank Jackss
4 rounds then 45 sec rest then move on to Group 3
Group 3:
Lunge w/Kick
Plank to Push up
4 rounds





Beginner modifications: 
do only 3 rounds of each
do plank exercises on elbows

Advanced modifications: 
switch the intervals to 45 sec work and 15 sec rest
add a 10 or 25 lb plate to your back when doing "Plank to Push Ups" in Group 3
do 2 rounds of 45 sec burpees after full workout

Tasty Tuesday

Want a healthier and protein packed version of a traditional favorite? These are the answer to my carb and sweet craving when I want something besides eggs or if I'm going to the gym in an hour or so, this is a great way to get the carbs you need for energy to fuel your workout. I seriously like these better than any pancakes, I don't know it it's the extra vanilla flavor from the protein powder and dash of cinnamon, but I'm obsessed with these things. Obviously, you can't go after the whole stack if you're wanting to slim down or maintain, but 1 of these before a workout or 2 of these for a meal with some fruit is a great meal too. I make the whole mix, then put the others in the fridge for later.

Makes 6 - 4 inch heavenly pancakes
1 1/2 Cup Kodiac pancake mix
1 scoop Whey CytoSport protein powder (just under level)
1 tsp cinnamon
just add water to preferred consistency (about equal parts pancake mix to water)
Top them off with whatever you want, healthiest option would be an Agave, then Honey, then a syrup. Just try to get something without additives, typically the more there are, the worse it is for you.

Natural, Organic, Gluten-Free, Conventional....say what??

We've all heard these terms and more describing and classifying our foods, but what the heck do they all mean??
I consulted the Oracle, Wikipedia, for the precise definitions:

ALL NATURAL-  are often assumed to be foods that are minimally processed and do not contain any hormones, antibiotics, sweeteners, food colors, or flavorings that were not originally in the food.The terms are often misused on labels and in advertisements.

The international Food and Agriculture Organization’s Codex Alimentarius does not recognize the term “natural” but does have a standard for organic foods.

Fundamentally, almost all foodstuffs are derived from the natural products of plants and animals; therefore, any definition of “natural food” results in an arbitrary exclusion or inclusion of food ingredients; likewise, since almost all foods are processed in some way, either mechanically, chemically, or by temperature, it is difficult to define which types of food processing are “natural”.

GLUTEN-FREE - A gluten-free diet is a diet that excludes foods containing gluten. Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts, and triticale. It is used as a food additive in the form of a flavoring, stabilizing, or thickening agent, often as "dextrin". A gluten-free diet is the only medically accepted treatment for celiac disease, the related condition dermatitis herpetiformis, and wheat allergy.

The term gluten-free generally is used to indicate a supposedly harmless level of gluten rather than a complete absence.

ORGANIC - Organic foods are foods that are produced using methods that do not involve modern synthetic inputs such as synthetic pesticides and chemical fertilizers. Organic foods are also not processed using irradiation, industrial solvents, or chemical food additives.

Processed organic food usually contains only organic ingredients. If non-organic ingredients are present, at least a certain percentage of the food's total plant and animal ingredients must be organic (95% in the United States, Canada, and Australia) and any non-organically produced ingredients are subject to various agricultural requirements. Foods claiming to be organic must be free of artificial food additives, and are often processed with fewer artificial methods, materials and conditions, such as chemical ripening, food irradiation, and genetically modified ingredients. 

CONVENTIONAL - Industrial farming is a form of modern farming that refers to the industrialized production of livestock, poultry, fish, and crops. The methods of industrial agriculture are technoscientific, economic, and political. They include innovation in agricultural machinery and farming methods, genetic technology, techniques for achieving economies of scale in production, the creation of new markets for consumption, the application of patent protection to genetic information, and global trade. These methods are widespread in developed nations and increasingly prevalent worldwide. Most of the meat, dairy, eggs, fruits, and vegetables available in supermarkets are produced using these methods of industrial agriculture.

Now, everyone has their own thoughts on this topic and their choice of what they feel is best for their family, and I won't argue. All I know is the difference eating primarily organic foods has done for me and my family. A few examples, notice how much larger non-organic meats and fruits are, this is because of the hormones and other injections to cause them to grow bigger and faster. For instance, when we decided to start buying organic meat, the chicken breasts were significantly smaller and more expensive, which my garbage truck of an eater husband wasn't too happy with. However, when he grilled them, we realized they don't shrink when they cook, and end up actually being the same size as the 'normal' chicken breasts because they shrink a ton! Another story, watermelon and corn on the cob are my absolute favorite summer-time treat. So Norah was just a few months old when they became a regular in my diet, and every time I'd eat corn on the cob, she'd get gassy and fussy. One time it was our turn to bring the corn and the Organic ones were on sale so we got those. I couldn't resist eating it, so I did, and from then on out, she had no problem with corn if it was Organic. Sure enough, when it wasn't organic, she'd get gassy. I seriously could not believe what we had come to realize on poor little Norah's expense. From then on, we knew that it was different. Since then, when Norah started eating real food, we've always bought Organic produce for her and made it ourselves. She has never been sick, no ear infections, rashes, coughs, colds, anything that is very common for babies to get multiple of within their first year. She has only been sick once after the Holidays when she was around tons of other people 24/7 for weeks straight and when everyone was getting the flu/cold bug. I just can't imagine how much quicker she was able to heal because her body was getting proper nutrition to fight off the bug in her little body. Like I said, this can be a heated topic and I don't disagree with anyone, I'm just sharing what I have experienced first hand. With all the early on-set of everything these days, including periods in girls just keeps getting younger and younger, I can't help but think that it has something to do with the added hormones in all of our foods. 

Funniest thing I found in the local grocery store the other day...

Clearly, since these are Gluten-Free and say Healthy Living on the tab, I can eat these because they're totally healthy for me, right? Yeah, I wish! Gotta love all the marketing tactics to try and get the consumer to buy something!

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Emotional Eating part 2

So yesterday morning was a little a rough...obviously. Haha, thanks for dealing with my rant. I just wanted to be completely honest, and share how every day is not perfect (not even close) and that is all about recognition. Some of you may not even turn to food like I do in times of stress. It could be anything, but the most important thing is to recognize in those moments why you're turning to your "food". Somewhere in between the chips and Oreos, I started to recognize what I was doing, but wasn't sure why yet so I kept going. Then a little further in to the Oreos, it was coming together and I knew I just needed to step away and get it out, so I did that by splurging it all on here. Once I finally stepped back and just took a deep breath to gather my thoughts and figure out what it was I was really feeling, I understood and knew that going to more food was just going to make me feel worse. 

All of this emotional eating stuff happens on a subconscious level mostly when we are feeling any kind of negative emotions-denied, lonely, sad, repressed, stressed, loss, bored. If you don't address and recognize these feelings that can lead to feelings of unworthiness, low self-esteem, cravings, and excess weight gain just to name a few. The only way to get over it is to recognize when it happens and then STOP AND REMOVE YOURSELF. Once you've done that, just take minute and look a little deeper at what you're feeling so you can identify why you were lead to your "food". Now, you'll be able to actually emotionally heal so emotional eating can be resolved. I'm not saying it will never happen again, hello, it just happened to me yesterday! But learning to deal with it healthily and recognizing it, it will happen less and less. 

Emotional eating

It's 10:30 am, I've been awake since 6:15 thanks to my lovely daughter and I've successfully scarfed down a banana, toast with honey, two pancakes, enough chips to equal the size of at least a small bag, half a mango, and 6 Oreos...dang, I must have woken up super hungry, right? Normally all I need is a piece of fruit and some egg whites...what happened? 
Emotions is what freakin happened, you don't eat this way out of hunger or because something tastes good. Do you understand that? You don't just go looking for food that doesn't fuel your body and blindly eat when you're happy and sure of yourself. That happens when something is in the way and you don't feel like dealing with it, it just seems easier to stuff some food to make you "feel better". Come on, there's a reason in movies and real life that when a break up happens you always turn to your girls and junk food. 
So what happened to me today? Well, I slept horrible, my ears are so full I can hardly hear, I have a sore throat, runny nose, my daughter has been waking up early for weeks now and it's bugging me because I don't know what to do, my milk supply is dwindling fast out of no where, and I have some kind of pinched nerve or something in my neck that is killing me and has put me at the end of my health straw to keep me from exercising so I don't make any of my sickness or ailments worse. Thats what's making me angry this morning. I killed it last week and was feeling great finally being able to make it to the gym everyday and working hard, then Sunday I wake up with sickness again and I'm so sick of it! I just want to feel normal again. So when I woke up today with this neck thing I about lost it. Then, when I was eating my fifth Oreo the idea popped in my head I just needed to get it out and share my frustrations so if there is someone out there that experiences this same thing, you don't feel alone. Then I let the idea fully sink in after I ate just one more Oreo. Thanks for being my therapist.

Suja Juice Cleanse

Ok ok ok...So here comes the review on the 1 Day Suja Juice cleanse. First, here are my notes that I took throughout the day to give the times I drank everything and my thoughts on it.

I'm just obsessed with the packaging and how pretty they are!

8 am - Lemon water and 24 oz water
9 am - Glow and 24 oz water
           Strong cucumber and celery taste, apple made it sweet.
10 am - I'm hungry but I can hold off, definitely hungry and craving some kind of carb.
11:30 am - Fuel with 24 oz water
                  Strong carrot taste, but the sweetness of the orange makes it pretty good.
12:30 pm - another 24 oz water
1:30 pm - Purify with 24 oz water
                Another really strong cucumber and celery taste.
2:30 pm - Not really feeling hungry anymore and now this seems totally doable. I have been peeing like a race horse!
4 pm - Fiji with 24 oz water
           I'm just so over the cucumber taste, that I need to plug my nose to down it. Really not hungry, wondering how I'm supposed to drink 2 more before 7:30.
6 pm - Green Supreme with 24 oz water
           Not so bad, thought the apples would be more prominent, but the kale over powers it. Saw peppers being chopped and I wanted them so bad they looked so yummy, while the cupcakes looked awful and had no desire for them.
7:30 pm - Vanilla Cloud with 24 oz water
                By FAR the best one of the day! Tasted so dreamy after all the cucumber and celery! I feel light and tight and not hungry at all.

I'm totally over the cucumber and celery taste..obviously

I'll answer some typical questions.
How did the juice taste? If you look above, you can see what I thought about each individual drink, which honestly weren't bad, I've had things MUCH harder to choke down. The hardest part for me was the fact that I was ruined of cucumber and celery tasting purees or juices when doing Tracy Anderson diet. So when 4 of the drinks had varying amounts of those foods, that's all I could taste because I just didn't like it. I'm sure if you have no qualms with cucumber and celery, you'd be just fine. The thing that saved me is that there was no texture, they were all straight up juice which made me very happy and much easier to get down.
Did you lose weight? Although, I did not do this for weight loss at all, I knew this would be a question so I watched it. I did lose 1 pound.
Were you hungry? Up until my third juice, I was feeling hungry. I would have had the 3 juices before 1 pm, but I was just nervous that I was going to go through them too fast, but that was not the case at all. Literally around 3 pm, I wasn't hungry at all, I was actually wondering how I was going to finish all of them because I was feeling too full.
How much did it cost? I found them on sale for $7.99 a piece at Whole Foods. Which is not much more than if you bought all of the ingredients and made it on your own. I don't have a juicer, nor did I want to spend the time, so I feel like the price is fair. So 6 juices for $8 each, just under $50.
Where do I find them? You can find them on the Suja juice website, where if you order them online, they will deliver them straight to your house. You can also see on their website where it is offered in a Whole Foods or other stores near you. 
Did it do what you expected? Let me just say, I was skeptical...for sure! What was 1 day going to do? I was hoping for a little 'reset', help my body crave good things again, and get me to clean out as much bad stuff as it could in just a day. I'll tell you what, it SURPASSED my expectations. It was incredible how good I felt the next day and how I didn't want anything that wasn't going to aid in fueling my body. I just wanted clean clean clean food! I felt great and had a renewed strong desire to eat clean to reach my goals and most importantly, fuel my body with the best things for it.

End result..I would love to do this every month if I could, but I will do it at least every quarter! I'm hoping next time I do it in April that I can try a 3 day and see how that goes! I would seriously recommend this to anyone and everyone, even if it's just 1 day, you'll still see benefits from it.