CIZE is here!!

Cize has arrived!! 

The end of exer-cize is here! 

The program has officially been launched and I am so excited!!  CIZE is beachbody's newest program and I am so pumped for everyone to dance their bootays off and burn some serious calories while doing it.  

I was fortunate enough to grab a copy while at Coach Summit in Nashville and hurry home to start the program on its official launch date!! 

First thing you need to know -- it is so.much.FUN!! 

Do not let the fact that you are not a dancer hold you back.  I promise you will have a blast no matter what and learn the moves! (psssst - you wont even remember that you are working out, talk about BONUS right there!) 

I do not have any skills when it comes to the serious dancing matter and the way our man Shuan T breaks down the moves -- anyone, I repeat, ANYONE can learn to do this! 

So who is CIZE for? 

I basically told you already -- but its for everyone!! 

I am serious - even if you can NOT dance....this is still the program for you! Let me show you how Shaun T breaks down the moves for you -- check out my video.  It is from the very first workout.  He takes things we do in real life (ie waiting in line like he says) and turns it into a dance move for you to bust out!! 

And here's the thing -- if you like having fun, then you are gonna love this.  Its not about being perfect, just enjoy yourself, have some fun with the moves and the confidence in the moves will follow!! 

What can you expect while doing CIZE?

Honestly -- this workout will be an instant mood booster, it is meant for people who want to workout but don't want to feel like they are working out!
Umm -- hello?! Who would not want to do this?!?!

It's a fun workout that is broken down into steps for the any "dancer" at any level. It's not about the crazy push ups and diamond jumps... its about focusing on the beat and getting into the moves. The beat moves you to the results that you want.

The workouts range from 35-40 minutes in length and the program is 4 weeks long but you can definitely extend it as you are learning the moves. CIZE is choreographed to the latest pop music that Shaun T has picked out (and they are some quality jams!).

What does the nutrition plan look like?

The nutrition plan is easy to follow and it uses the portion controlled container system to help you with nailing the portion sizes! It will have you clean eating like a pro in no time.  It is truly wonderful!!

The program comes with a guide book that breaks down all the different healthy foods that you have the option of eating and how they will work into the meal plan. 

There is also this KILLER section on building meals.  This way if you are struggling with meal planning in the beginning it takes all the guess work out of it and will get you some GREAT and DELICIOUS foods.  This section is so great, I'm extremely pumped for it!  It would have totally changed my meals when I first started the 21 day fix (another great program) -- since this uses portion control just like the 21 day fix!! 

How can you join in the fun?

Join me for my CIZE test group that will be starting August 3rd! 

I will  walk you through each workout, teach you how to make modifications, guide you through the program guide to make sure that you are doing the program correctly and my goal is to help you stay motivated, connected, supported and to give you recipes, tips and ideas so that you can truly get the most from the program!
80% of your results come from what you eat, so let me help you put the two together!!!

I'm accepting a limited number of people who are interested in this test group!

What are the requirements to join?

The requirements to participate in this group is that you must be a customer of mine to participate.

Each participant is required to get the CIZE Package that includes the entire workout program: All 7 workouts on DVD, 1 bonus DVD workout, quick start guide, Eat Up! guide, workout calendar for both beginner and advanced, weekend survival guide, plus the 30 day supply of Shakeology and this comes in a package called a challenge pack with discounted shipping! 
**This all comes with a 30 day money back guarantee, so don’t worry about the what if I don’t like it, or see the results I want, etc. You can return it!**

All of this and then you also get access to my exclusive CIZE Test Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals. You will check in daily and receive tips from me plus daily accountability and support!

Does this sound like something you would like to do? If so, please complete the application below ASAP and I will be in contact with you to add you to the group!!!

I am excited for you to join in the fun!! You are going to love CIZE! 

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Beach Exercise

Beach Exercise

The real deal on beach walking

Have you ever been curious about the benefits of walking on the beach? Then this blog post is a great is for you.

During my family vacation to the beach we often have the discussion about what type of sand is the best to walk in, which type of sand will get you the most calories burned, what's easiest, what is hardest, should you walk in the water? -- So many questions!!

This year, I thought hmmm perhaps I will look into this and share what I find! So after some chat about what to figure out and share I have put it all together. 

Here are the highlights of what I learned upon researching and testing it out myself: 

• Walking on sand requires 2.1 to 2.7 times more energy than walking on a solid, flat surface, even if you're walking at the same speed 
• Your muscles and tendons will work harder as your foot moves around



Soft Sand - sinking in will add more resistance and
require more energy 

• That’s because your feet sink into the sand, making your muscles work harder to lift out of it on each step. This extra effort translates into extra fat and calories burned. It’s also a great workout for your cardio vascular system.
• You will use 20 to 50 percent more calories than you would walking at the same pace on a hard surface
• Walking or running on deep, loose sand challenges your balance and engages more muscle fibers and means you'll burn 30% more calories than walking or running on a flat surface, even when working at the same speed
• Activate your stabilizer muscles, and burn up to 350 calories in an hour of very brisk walking on soft sand
• Walking at a slower pace while your feet sink in sand requires more effort than walking fast or even jogging.
• Loose sand has benefits and drawbacks: 
• The benefit is that it’s more difficult to walk on so you’ll burn more calories because your body will require more energy to lift out of the sand.   
• The downside is that you have a greater risk of pulling a muscle while walking in loose sand. 
• A good compromise is to spend half your time walking in loose sand and the other half walking on hard-packed sand (closer to the water)
• Jogging in sand uses 1.6 times more energy than jogging on hard surfaces
• Sand is softer than hard surfaces like concrete and is therefore easier on your joints. However, there are some risks for injury, so it is important to know all of the facts before walking on the beach.
• If you are recovering from a leg or foot injury, do not walk on sand. The uneven surface poses too great a risk for muscle strains or other injuries. Wait until you are completely healed before heading to the beach.
• Instead of pounding your joints and feet on hard pavement, sand acts as a natural cushion
• Resist walking on the flat sand right at the water's edge and go for the dry sand to make your workout harder
• Boost the burn: the deeper the sand, the bigger your calorie burn
• BUT -  if you are walking near the water, try walking in water up to your ankles. The combination of resistance from both the water and the sand will give you a great workout. Walking in the ocean against the current will also give you a good lower body workout. 

  

  Water walking - go in ankle deep
  for added resistance

• Shoes: I found some conflicting advice here! 
• Wear them! While it’s great to feel the sand between your toes, it’s possible to get blisters on your toes or step on a sharp shell or broken glass. A good pair of walking shoes will keep your feet supported and protected. A pair of trail shoes would also work well.
• Walk without shoes! You can really use your toes to grip the ground. Walking and running barefoot in the sand is great for the muscles in your feet and your calves, 
• be careful running on uneven surfaces can increase the risk of sprains, sprains, and tendonitis
• so build your running time up slowly and wear supportive shoes. 
• remember, if your feet get hot, you can always cool off by walking on the wet sand, which is great for exfoliating the dead skin cells from your heels
• Pay attention to directional walking.  Beaches have a natural slope to them. This will put strain on one leg more than the other. To compensate for this, spend half your time walking in one direction, then turn around and go in the other direction to avoid over-straining one leg.

I am sorry for the long bullet-ed list but I am nothing if not thorough in my research.  I did not want to leave some of the facts out that I found and tested because I was happy to know them and wanted them all in one place for you! 

Hopefully this helps you on your next beach outing! Just remember no matter what kind of beach walking you are doing -- you are burning more calories no matter what you do. So beach walk ON ladies and gents!

Have a fabulous day! :)

Butts and Guts Challenge

Sassy Summer Shape Up 

14 Day Butts and Guts Challenge

Summer is a hard time to stay on track with health and fitness -- so many holidays, parties and events to attend!! 

Some of my coaches and I have teamed up and decided to start the summer off right with a butts and guts challenge.  We are going to keep it short but effective - 14 days of fun! 

We have put some rocking exercises together to tackle those trouble areas. 

Take a look right here at a few days sneak peak of the group to see what you will be in for! 

We will be kicking off on Monday June 21st and finishing on the 4th of July - right in time for those holiday parties.  

Anyone is welcome to join us for the fun!! Please use the contact me buttons found on the side of the blog to connect with me and I would be THRILLED to have you join!

Lets get after those trouble areas and rock those bikini bods this summer! 

If you are looking for something a little more intense and focused on overall health, fitness, and nutrition you can always join me in one of my challenge groups! Fill out the application below! 

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Summer Vacation Tips

Summer Vacation Tips

First before we get into the tips -- let me apologize for being a bit absent as of late.  Along with being a beachbody coach I am a full time teacher.  It is closing in on the end of the school year (5 more days with students to go) and things get a LITTLE crazy at the end of the school year.  So much to do and so little time to do it.  

With that being said -- I am more than ever -- aware that summer is right around the corner.  
I have a family beach trip that I am BEYOND excited and looking forward to this summer.....which got me thinking....
Man how am I going to keep on track with my health and fitness routine while I am at the beach house with my family?! 

I came up with some ideas for myself and thought -- hmm I bet other people are going to be going on summer vacations -- I MUST share my ideas.  
Please feel free to implement these ideas and make them work for you.  Do some, do all, do none -- but if they help in any way, I am happy!! 

Here are some tips that I have come up with: 

• Working out
• Take your DVDs with you! 
• Cant do that? Try Beachbody On Demand!!
• It great on the go, as long as you have WiFi you can stream those workouts! 
• Take a long walk, run, or bike ride around the area -- I love seeing whats around me
• Swim laps in the the pool or "laps" in the ocean! You can still be in the water enjoying your vacation, but also getting a great workout in! 
• Find a local class or studio to go to near your vacation spot -- I am sure there is one somewhere! 
  
• Two scenarios here:
• Family/friends who are really into fitness and supportive of your journey
• Get them involved!! 
• Take this time to have a  member join you on your workout! Share your workout routine with a new loved one or friend. 
• Have them share their workout with you! Try something new with someone who will make it fun.  
• Family/friends not as supportive 
• Don't let them get you down!  You are a work and progress and doing great.  No need to stop for them! 
• Get up early and crush your workout.  If you have to do it while everyone is sleeping to avoid the conflict -- do it.  Your body will thank you for it in so many ways.  
• Do your workout after they go to bed.  
• Find ways to be active during the day.  Go for that walk.  Take the stairs.  Do some lunges, squats, crunches, etc. in your room when no one else is around.  Youtube or google some great short routines to squeeze in.  Any workout is better than no workout at all! 
• If you health and fitness is a priority to you then find time where you can still fit something in. 

• Eating
• Be sure to take/buy your favorite healthy foods and snacks to have with you for your trip! 
• I know not everyone is going to be trying to stay on track with their vacation so try to stick to your healthy foods as much as you can
• I am not saying you can't indulge here and there (its vacation after all) -- but its all about moderation -- 80/20 rule ladies and gents! 
• Still try to fit in your 5 - 6 meals (3 main meals with 2-3 small snacks) each day.  I know this one will be tricky for me -- but we need to fuel our bodies right.  Just do your best!! 
• Continue to watch your portion sizes
• Take the smaller plate if available
• Keep practicing those great portion habits you have learned along your journey
• Visit the local food markets
• Grab some great, fresh, and healthy foods for the week
  
• Eat in -- instead of going out 
• In my family we all take a night and make dinner.  We go out still -- but not EVERY night.  
• This will help you to control what food you are fueling your body with 
• Watch what you drink
• Try to stick to water when you can -- add some flavors into it if needed
• Am I saying not to indulge at all? No - its vacation, have some fun! but don't go nuts!!
• Make a healthy snack/treat
• You can feel like you are cheating but still getting a treat! 
• Make some frozen banana pops
• Here is a list of 7 fun popsicles to make 
• My favorite idea is the lemonade popsicles! 
• Plan your cheat meal into your week 
• Do you know that you are going to be going to to your favorite summer hot spot? Make it your cheat for the week and try to stay on track for the rest of the week 

• General Habits

• WATER WATER WATER
• It's hot and if you are going to be out in the sun you are going to be sweating so drink up.  Water is so important on a day to day basis but important still if you are going to be outside sweating a lot 
• Sun Screen 
• Take care of your skin and those around you!! I know we all know the drill with sunscreen -- but don't forget it or dismiss it!
• We need to take care of our bodies!  
• Sleep 
• Get your sleep on vacation.  The typical adult needs 7 - 9 hours of sleep.  I know I am for this daily -- but don't always get them. 
• I am going to use vacation to get me on TRACK with this! 

I hope these help you to keep on track with your health and fitness journey.  If you have any great tips or ideas, please feel free to share by putting them in the comments below! I always love learning from others!! 

Happy Summer!! 

Summer SALE!!

Summer SALE! 

Goodness how I love a GOOD sale!! Well let me tell you this one is ON right now (June 10 - June 17) and its awesome! Team Beachbody has put some of their best selling products, programs, equipment and supplements on sale and up to 85% off! I hate doing salsey posts like this but I also didn't want you to miss out! **STEAL ALERT!! **

Here's the deal -- it is first come first GET and things are going to go VERY fast!

Things are LIVE on the site.

Here is what is on sale:

• 10 Minute Trainer 43% off
• Brazil Butt Lift + the Green Band 16% off
• Hip Hop Abs & Dance Party Series DVD 68% off
• Hip Hop Abs Dance Party Series DVD and weighted gloves 57%
• Insanity Deluxe Workouts 49% off
• Insanity The Asylum Volume 1+ Equipment Buddy Kit 53% off
• Les Miss Combat + Combat Gloves (Medium and Large Only) 55% off
• Les Mills Combat Gloves (Medium and Large only) 84% off
• Les Mills Pump 32% off
• Les Mills Pump with no weights or barbells 
• Les Mills Pump Deluxe DVDs 66% off
• P90X Free P90X Plus 53%
• P90X Plus 62% off
• P90X2 and Stability Ball 53% off
• Slim in 6 29% off
• Tai Cheng 43% off
• Squishy Ball 59% off
• Stability Ball +Medicine Ball combo 62% off
• Team Beachbody Apparel Up to 65% off
• Rumbleroller is 16% off
• Ankle Weights 45% off
• The Black Resistance band with the over the door attachment 56% off
• Jump Mat 44% off

Here's my advice: 

Honestly everything on here is GREAT - both price wise and program wise.  

If you are even maybe/sorta thinking about Les Mills Combat and Pump -- GET THEM! These programs are going to be discontinued in the Beachbody collection and once they are gone they are gone forever!!! Don't delay they will sell out fast!

If you're a Tony Horton lover, P90X2 is the way to go! It's a great program that really works your core and you will get amazing results!

Brazil Butt Lift is harder than you would expect! -- I just tried it out recently.  It will really tone up your entire body, not just the booty! 

Truth is you can't go wrong with any of these -- but they will sell out quick! 

Think gifts for FATHERS DAY, think birthday presents or Christmas presents! Especially the Beachbody Apparel is great for the person who loves the workouts or is a coach!

To see everything on sale you can use my link. 

Click here for my direct link. 

If you have a team beachbody coach please contact your coach! If you do not have a coach then I am happy to assist you, guide you and help you reach your health and fitness goals!

Let's take charge this summer and get HEALTHY together!! If you would like a more personalized approach in reaching your health and fitness goals, please get in touch with me and we can work to find a program that is going to work best for YOU.  

Join my Summer Slimdown Challenge Group today! :) 

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Changing it up!!

Changing It Up!! 

ChaLEAN Extreme!

After yesterday's blog post and realizing that I have been on one program since March -- I've decided to try a new program thanks to Beachbody on Demand!! 

I have already completed T25 (alpha and beta), 21 Day Fix, PiYo, and 21 Day Fix Extreme.  I have not been disappointed with a program yet.  I have loved every trainer that I have "worked" with for different reasons.  

After hearing so many great things from fellow coaches about this program I am going to give it a go and I am so excited to try ChaLEAN extreme!!! 

I have printed out my workout calendars (basically my schedule for what workout to follow) and am pretty pumped.  I am a little nerdy --thanks dad! -- and also read up on some of the guides and info out there on it and am more pumped! 

While I will forever have a girl crush on Autumn (21 day fix and 21 day fix extreme trainer) I cannot deny that Chalene Johnson is super inspiring.  When doing PiYo I fell in love with her attitude.  She is so uplifting, motivating, and inspirational.  I have been thinking about rocking a program for her ever since I finished PiYo and decided its finally the time to commit.  No time like the present! 

The thing that has been holding me up for a while on starting this amazing program was.....

.

Chalene!! - watch out!!  I'm getting
after this program with you!! 

.

.

.

.

.

TIME! 

That's probably not what you were expecting, right?  I know it sounds crazy but I  was sold on the fact that all off the previous programs I have done have only been 25 - 30 minutes.  {Ok so -  PiYo had one 45 minute day and I always dreaded it!} BUT 30 MINUTES -- I can do that.  I get up, walk puppy boy, work out, shower and head off to kinderland with my shakeology in hand and ready to tackle the day. 

I get up at 5:30 which depending on your view could be early, but honestly getting my workout in first thing helps me to stay on track with the rest of the day and ensures I get it in even if it is a long day in teaching land.  

I sat down today with the workout calendar in hand -- looked at the lengths of the workout and am going to commit to making it work.  Am I going to have to get up 10 - 15 minutes earlier some days.....yes.  On the longer days that put 2 workouts together I plan on doing the longer one in the morning and then the short one when I get home (after my second walk of the day with puppy boy --- he might be a little spoiled by my many walks).  

After 21 Day Fix Extreme -
Before ChaLEAN Extreme! 

But you know what?  It will be totally worth it! While I may be sad about missing those 10 -15 minutes of sleep I know I am doing something for my body.  You only get one body to live it you might as well take care of it.  Maybe I need to go to sleep a bit earlier on those longer days to make it work, but I am willing to try. 

I will be sharing my journey through this program with you all so be sure to check in and see how it goes! 

I am putting my before on here right NOW so that I am sure to give you updates as I go and hold myself accountable! 

So here is to a new change, a new program and a new week!! 

 

My 21 Day Fix Extreme Journey

My 21 Day Fix Extreme Journey 

Goodness gracious I cannot believe I have been rocking the 21 day fix extreme since March!! {Hmmm...maybe I should rock a new program in May!}
Sometimes I get so into a program and routine I forget to stop and realize how far I have come.  So today I am stopping to share with you all my journey! 

I must admit -- I totally have a girl crush on Autumn Calabrese (she is the trainer who does the 21 Day Fix and 21 Day Fix Extreme) and love doing her programs.  I love the variety that the Fix and Fix Extreme provide.  Its a different workout each day and I love working all those the different muscle groups. 

The 21 Day fix is a program that forever changed the way I looked at clean eating and nutrition and when the 21 Day Fix Extreme came out I was pumped. 

I love how easy clean eating is on this program and the workouts offered -- I have even fallen in love with..... *gasp* PLYO day! (call me crazy--I know!) It seriously kicks my butt every time -- but in a strangely great kind of way.  I am a sweaty hott mess after the workout but I know I am trying to build a body that I am confident in.  I must admit pilates with a resistance band always gives me quite the go around, but I am growing in love! 

Check out one of my meal plans to see what type of things I can eat on the 21 day fix.  You eat 5 - 6 times a day and I always feel full! :) Planning it out ahead of time helps to keep me on track and more likely to stick with it.  

Have I stayed 100% on track with my eating and never missed a day with the 21 day fix extreme-- ABSOLUTELY NOT! 

I am not perfect and I don't try to be.  I am a goofball, a little quirky, and full of energy and enthusiasm.  BUT we all get tired, we all get busy -- and life happens.  


I get stressed, I eat some not so good for my body things.   I indulge in chocolate (my true love -- other than my husband).  Do I let that stop me?--No way jose!

I have had my fair share of sweets and treats on this journey.  I mean when grandma sends you some of your favorite triple chocolate cookies, you don't say no!!  When the girl scout cookies come in and you want some, you eat some! 
Its all about balance and moderation. If you completely deprive yourself of the things you love, you will be miserable.  So let yourself have the things you love -- just not all day every day!   

Have I missed a day here or there (or maybe 2 or 3 in a row)? -- YES! 
But I cannot dwell on the days that I miss.  I just keep pushing onward and try to make each day better than the last.  Missing a day happens -- life gets busy, but I try not to let it happen more than 2 days in a row because its hard to get back into it once I break.  

I use my challenge groups to keep me on track.  I work daily with some amazing coaches and challengers who help to keep me accountable.  I post my goofy post workout selfies along with my challengers.  I love seeing everyone support each other and cheer each other on.  

I may be busy -- I teach full time and spend lots of time and energy on all things for my classroom and my 22 little loves -- but you have to take time for you.   I can handle 30 minutes each day to take care of my body.  30 minutes -- that's not even 4% of your day! It may seem hard to find that time in the beginning, but I can promise you it will be totally worth it.  30 minutes of you time is good for your mind, body, and soul.  :) 

Here is what the 21 Day Fix Extreme did for me: 

I "quote" the before and after because I am not done! I am on a journey to be the best me and I am not stopping anytime soon!

For me -- it is not about being skinny for me, its about being healthy, happy and proud of who I am.  And each day I am getting closer.  

If you are interested in learning more about joining me in a challenge group fill out the application below! :) 

Fill out my online form.

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Water Benefits!

Water Benefits

Drinking water is so important.  When I started my fitness journey I gave up all those terrible pops and sugary drinks and MAN did I see a change!! I gave up my pop habit cold turkey and while it was hard a first I honestly believe it was 100% worth it.  I

My body started to crave water! And it felt gooooood.  

I did not realize how terrible all those other drinks really were.  Why are we putting all of this crap into our bodies?! No need to add in extra calories and extra additives. Water has so many great benefits and you can make it work for you.  Its not just about weight loss -- its so much more.  

Why Should You Drink Water?

• Water removes dangerous toxins from our bodies
• Water cushions our body's joints
• Water helps aid in weight loss/regulation
• Water helps to suppress your appetite
• Water will reduce your cravings
• Water aides in digestion
• Water transports oxygen and nutrients to the cells in our body
• Water helps to regulate body temperature
• Water defends against blood clots
• Water will relieve that "bloating"
• Water helps fight headaches
• Water helps keep our skin clear and healthy
• Warm water stimulates the immune system
• Cold water reduces inflammation
• Water helps energize muscles

So ladies and gents --- Drink up!! Who would not want all of these amazing benefits of water!

How Much Water should You Drink?

If you take your weight and divide it by two, that is the number of ounces you should be drinking! 

Coffee and pop do NOT count in that water intake, and these should be kept to a minimum. Caffeine and artificial sweeteners are toxins and do not do ANYTHING for your body. 

In taking artificial sweeteners only makes you crave it more, so kick the habit and get rid of it altogether!

Tips to Drink More Water

1) Add in some flavor for variety 

Be sure to use something natural and not those store bought flavors.  Try adding in watermelon chunks, mint, orange slices, lemons, berries, and the list could go on.  Find something you think that will make you want to drink the water! 

2) There's an app for that! Use your phone to help you. 

Try Waterlogged for iPhone or Water Your Body (for Android and iPhone)

**Not big on apps? Just set a few alerts on your phone throughout the day to remind yourself to hit the water cooler.

3) Keep the water close by

If you’re stuck at your desk all day or on the road traveling for hours, you’re not going to make it a priority to go get water very often. The fix: Always keep a big tumbler of water on your desk or a water bottle in your bag so you have no excuse. And if you work at a desk, leave the cup in plain sight so you’re constantly reminded. On the go, keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

4) Snazzy water bottle
Splurge on the perfect reusable water bottle. Whether it's your favorite color or a unique design, the more you bond with your bottle, the less likely you'll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you're ready to drink from it throughout the day—don't forget to refill it as soon as it's empty.

--My Favorite Water Bottle: Contigo 

I need ICE COLD water in order to drink it.  And my contigo can 

keep my water very cold.  Not the plastic ones (I find they sweat) but the metal ones.  It keeps ice in my water bottle all day long through at least 2- 3 refills while I am at work.  

-->Marked water bottle you say?

Mark the bottle at one hour interval
Every hour, you should drink about a glass of water (200 ml)
At the time marked on the bottle, your water should be at that level
(e.g by 2 pm the water should be at the 2 pm level)
Finish one whole water bottle -- Refill it! 
The marking serves as a visual reminder encourage you to drink water and allow you to see your progress

5) Sip up/Straw
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.  You’ll drink more water with a straw, and you’ll drink faster. Win-win

6) Transitions

Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.

7) Fight those cravings 

When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.

Not a tip -- but good to know.  Might be a little personal BUT what color is your urine? 

If it's colorless or very light, that's a great indication that you're hydrated. If it's dark in color (close to an amber shade), you know you need more water! 

Have I convinced you to drink more water yet?!?! 

DO IT! I seriously drink water ALL the time now.  

Water, water, water! and maybe a little treat ;) (I cant give it all up) now and then.  

Your body will thank you for it, you only have one body so nourish it and help it keep you living longer, better, and healthier! 

Importance of Sleep

Importance of Sleep

We all know how much we LOVE to catch some zzz's right? -- but sometimes we forget how important it sleep is for both the mind and the body.

First I will be sharing with you some great information on sleep and how to figure out if you are getting enough sleep. Second, I will share some great tips on how to get more sleep.

This is my fur baby catching some serious zzz's.
He knows all about sleep and its importance. 

Why is sleep so important?

Most people don’t think about sleep right along with the nutrition and working out. Nobody really wants to go on a diet or exercise more than they already are -- ok well maybe some people do -- but most people would love to find a way where they can reduce their body fat and not have to just drastically change their lives and sleep is one of the ways you can do that. Sleep is seriously under valued ladies and gents!

Sleep times varies for different age groups but adults need about seven and a half hours but sleep, but ideally eight to eight and a half is perfect when we’re talking about body fat and focus -- which are pretty important.

Also its not just the number of hours of sleep do we get but it’s the consistency over time that affects our body fat. So if you think you’re pulling the fast one by going sleep deprived for two or three days, and then by making it up the other couple of days per week, that it all works out -- NOPE! A study found that in particular, women who have an inconsistent sleep pattern have a much higher body fat percentage even if we change nothing else. You can exercise the same, you can eat the same but if you’re not sleeping consistently each night, you’re body fat goes up.

So, to think...well I can pull a cat nap here and there, and catch up is actually not true. You need consistent hours of sleep because it’s the REM sleeping that makes the difference. And it happens in bursts, about two hours a night, usually beginning about sixty to ninety minutes after you’ve fallen asleep and it’s that sleep that really restores us. You don’t get strong while you’re in the gym, you get strong during rest and the body really resets and gets strong while we sleep. Sleep is really part of the process, it goes right along with nutrition and exercise. Plain and simple -- you have to get your sleep!!

How much sleep do I need?

We need sleep to help us solidify and consolidate memories, restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Hourly Breakdown:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School-Age Children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Young Adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older Adults (65+): 7-8 hours

Am I suffering from sleep deprivation? 

Here are some guidelines to help you decide: 

• The biggest and most obvious feeling is that you are  tired
• However, it's not just feeling tired BUT also if you feel like --Why am I having a hard time focusing, or what did you just say?
• Having a difficult time remembering short term information
• Taking more than fifteen minutes to fall asleep, 
•  If you are falling asleep within the first couple of minutes, you are also likely sleep-deprived
• In general, it should take you about ten minutes of relaxing, shutting your brain down to fall asleep and if it takes a lot longer than that or if it takes a lot less than that -- it’s likely you are sleep-deprived. 

News alert!! Studies say that driving sleep deprived is the equivalent of having enough alcohol to make you legally intoxicated. NOBODY wants this!!
Also we know about sleep deprivation its that it makes you crave comfort foods. It makes you crave carbohydrates and high fat foods -- we don't NEED that!

Tips to help you get more sleep: 

1) Put down the phone and turn off the TV
Let your brain relax -- don't try to engage it in something else.  Also the basic notion is that all those magnetic waves and glowing screens mess with your circadian rhythms and distract you from sleeping.

2) Body Temperature
Our brain has a wake-sleep cycle that’s very closely linked to our body temperature and that’s why during the summer, you can feel like restless, like you can’t sleep well and it’s because the body flow mechanism that transfers our core body heat to the skin. Ideally, you want to turn the temperature down.

3) Darkness
You need a really dark room to help you fall asleep. Studies have shown that even just the red lights on our digital clock like those little tiny luminous rays from like a clock or the buttons on your cable TV, those in fact can disrupt sleep cycles. Even though you are not fully awake, it doesn't completely wake you up, it might not allow you to fully go into REM sleep or you have to switch the brain off.

4) No caffeine in the afternoon 
Even if you think -- caffeine doesn't bother me. I can have a cup of coffee at lunch -- but are still feeling tired each and every morning....yo are suffering from interrupted sleep patterns. So you really should not do any caffeine in the afternoon.






I really hope you have found this information useful,  I know my mind was opened when I heard it for the first time laid out like this on the Chalene Show, which is a podcast that I listen to daily (more or less).  It is such a great podcast.  If you are into podcasts and would like to check it out -- follow the links I left below.
Chalene's Podcast Website

Chalene's Podcast in iTunes 

Sleep away my beauties!