Gasparilla Distance Classic 8K Run

Every year Tampa Bay holds the Gasparilla Distance Classic in late February/early March. Some people choose to participate in the challenge where they run several of the events all in the same weekend. And then some people choose to just pick one of them. This is one of the biggest events in Tampa Bay for the whole year and I've been dying to get in on the action since the first season we were here for it back in 2013.

I decided to FINALLY go for it this year. The only negative to that decision was that I would have to participate in either the 8K or the 1/2 marathon as the 5K and the 15K events are on Saturday. Since I can't do Saturday events that left me with two choices. Seeing as though I haven't been running since before my original shoulder injury in JULY, I clearly wasn't going to choose the 1/2 Marathon. 13.1 miles would be a little much.

So I chose to go with the 8K. 4.97 miles certainly seemed a bit more attainable.

I knew it would still be a challenge, but I didn't realize just how MUCH of a challenge it would be!

I started Saturday night by "carb loading" at Romano's Macaroni Grill. This is something that runners do the night before a run to have some carbs to supply energy to them the next morning. Well, come to find out, runners actually train their bodies to respond to carb loading. All that I did was leave feeling sick because I'm not used to eating that many carbs. Haha. It was good, don't get me wrong, but I sure felt sick! I'd hate to think that it was just an excuse for me to eat a bunch of pasta. No....COULDN'T be!

Sunday morning I got up bright and early after a good night's sleep. I went to bed at a decent time and woke up feeling ready to go! I packed my bag with two bottles of water, a change of shirt, my Beachbody Performance Line Recovery formula for after the race, and a Quest bar for quick nutrition after the run was over!

It was the PERFECT morning for a race. Just under 70 degrees, a little bit of overcast, and a nice little breeze. I couldn't wait to get going. I had done some major stretching on my right hip flexor when I first woke up because I've been having some major pain and tightness there the last few weeks, so I felt nice and limber for the race.



Before I knew it, the horn was blowing and it was time to go. I started at the front of the crowd with the 7:30-minute mile pace team. I knew that they'd leave me in the first couple of minutes, but I just didn't want to waste ten minutes trying to break free from the crowd. (Anyone who has done a race knows what I'm talking about).



I felt really good the first mile. I wasn't breathing heavy, I was holding a steady pace, and my legs weren't getting tight at all. I thought to myself for a minute, "This won't be as bad as I thought!"

I took a quick walk break about 1.5 miles in to catch my breath and got back into motion. Even when I was running frequently, I've always been the type of runner that takes walk breaks. I guess they call that the run/walk method. That's always been me. So that break was nothing new or unique to the fact that I haven't been training.

Mile 2...passed it! This is awesome! I got this!

Then something happened at about 2.25 miles in. I was like, "Nope! Why did I do this? My body HURTS! My lungs HURT! I'm not in any sort of condition to run 5 miles."

I started walking. Honestly, I really didn't have much intention of starting up my run again. I figured, I'm already more than halfway through, I'm just going to go ahead and walk the rest of the way in. All of a sudden the goal that I had of making it in less than 60 minutes went out the window. (Things get a little crazy when your body is screaming at you!) Plus, this event is held on Beautiful Bayshore...it certainly wasn't a bad feeling thinking about the awesome view I would have during my walk back to the finish line!



Next thing I knew, there was a gentleman touching my elbow and he said, "C'mon kid. I've been running into you this whole race. Let's do this together. We're going to finish this!

Well, how the heck do you say no to something like that? This man was close to twice my age. If he was encouraging me to quit walking and push myself, how could I say no?

So my legs started moving again. We were going SLOW! Haha! This was certainly no hare pace. We were straight-up "turtling" it. Haha. But we were moving. My legs felt like BRICKS! As we ran we chatted. I learned his name was Don. I learned that he worked as  hostage negotiator in the state of New York until he retired (no wonder he could convince me so easily). I also learned that he had just suffered from a stroke two years ago after completing two different Iron Man events. He also had an incredible weight-loss story: he started 130 pounds heavier than he was this day! This guy was amazing! The Lord certainly sent Don to be my encourager during this race - that I knew!

I took several walk breaks during the next 2.10 miles. Don took them with me. I'm sure he could've pushed through. He seemed to be that kind of guy to me - the one who would just ignore every inch of his body telling him to STOP! But he told me that we were going to finish together and he meant it.

As we neared the finish line, all I could feel was that darn hip flexor about to give out on me. Every step on my right side was like pure torture. But Don wouldn't let me stop! He just kept telling me to think about that amazing runner's lunge stretch I was going to be able to do soon. Lol. It was then that I turned to him and said, "Tell me again why I PAID to do this!!"



I could see the finish line. We were at 58:40 on the clock! I wanted to come in under that hour marker! As we passed under that digital reader board, I realized that I'd done it! I was honestly overcome with lots of emotion. I cried. And then I looked for water! Haha.

We waited on the bridge until Don's wife found us and I asked if she could take a picture of the two of us together. I thanked Don for being my cheerleader during that race. And he turned to me and said, "I needed you. I don't think I would have finished if it weren't for you." Well, that surprised me! All this time I thought Don was my cheerleader. Which he was, but come to find out he was happy to have a partner too! Someone to keep him accountable to his run!

That's what I love about this fitness community I'm part of! We're all pushing to be better versions of ourselves and we realize how hard it can be somtimes! And when it comes down to it, we're all just looking for that sense of comaradarie to make it to the end!

I walked slowly back to my car, reflecting on the event. I realized how proud I was of myself. The last 5-7 months have been very hard for me. I went from Quiana the Fitness Queen to someone who wasn't able to do anything after surgery to someone who is slowly building herself back up! I am thankful for this journey. I do believe that it's made me stronger!

Trending New Superfoods for 2016

Trending in 2016

SUPERFOODS! Does anyone even know what that term means? It's become very hip over the past few years, hasn't it? It's been a great marketing tactic for many companies. But do you even know WHY superfoods are something you should be adding to your diet?

Usually when  food is high in antioxidants it gets labeled as a "superfood". Simply put, it will provide your body with the antioxidants it needs to help defend your body against harmful chemicals known as free radicals. (Free radicals are produced in response to airborne pollutants such as cigarette smoke, as well as in response to stress, recreational drugs, and food additives.They damage cells and contribute to accelerated aging and heart disease.) Knowing what we know about the qualify of our air, food, and lifestyle in terms of stress these days, you can see why antioxidant are so important to include in our diet.

There are plenty of common foods that are considered superfoods like tomatoes, apples, and avocado. But if you're into checking out the trends of the seasons, you might want to look into these superfoods:

Pitaya (aka Dragon Fruit)

Dragon fruit can be easily spotted in the stores due to it's vibrant skin and out-of-the norm appearance. That bold color indicates that it's full of phytonutrients, some of which studies have shown can reduce the risk of prostate cancer. Dragon fruit is also rich in Vitamin C, fiber, and magnesium. A small dragon fruit has only about 60 calories, so it's definitely a great snack! You can even add it to a smoothie for some great flavor! 

Freekeh

If you haven't noticed, lately there has been a rise in the popularity of ancient grains like quinoa and farro. Well, the next star of the grain show is freekeh. Freekeh, originating from Northern Africa and the Middle East, is a roasted green wheat with a nutty, chewy texture. A half-cup serving contains 10 grams of fiber and 10 grams of protein, which is about 6x the same nutrient count in the same amount of cooked brown rice. The only downside is that unlike quinoa and brown rice, it is wheat, so it's not something that will fit into the diet of someone who is gluten-free.

Tiger Nuts

Tiger nuts are kind of misleading.....they're actually tubers. This is a small root vegetable that was discovered over 4000 years ago. You can sometimes find the nut milk made from this tuber in the popular Mexican drink: Horchata (one of my favorite beverages, by the way). There are about 120 calories in 50 of these as well as 10 grams of fiber and 215mg of potassium. So this is definitely a nutritional powerhouse snack!

Boabab

This is a super fruit hailing from Africa. It almost looks like a skinny watermelon on the outside, but on the inside it contains a powdery pulp that has a pear-like flavor that works well in smoothies, juices, and even baked goods! One of the more impressive facts is that it contains almost 6x the Vitamin C as oranges and twice the calcium of milk! A 10 gram serving also has 4.7 grams of fiber. 

Moringa

You might also hear this referred to as the Horseradish Tree or Drumstick Tree. It has edible leaves, seeds, and pods! Some parts of the plant contains as much calcium as milk, more potassium than a banana, and 2.5x the amount of Vitamin C as an orange. Each ounce of the leaves also contains 3 grams of protein!

Turkey Tail Mushroom

Do you think about mushroom powder when you think about adding things to your smoothies? Probably not! But.... you might consider making an exception for this "super fungus". Named for its distinct shape and stripes, turkey tail mushrooms contain polysaccharides, which help to support the immune system. 

Hemp Seeds

Hemp seeds are probably one of the more widely recognized foods on this list. Chia seeds also made a huge splash in the nutrition world recently, but even chia seeds are find it hard to compete with hemp seeds. Hemp seeds can help boost your protein if you're following a vegan or vegetarian diet as they contain 10 grams of protein  per ounce (compare chia at 4.7 grams). They also contain all 10 amino acids, omega-3 fatty acids, as well as some omega-6 fatty acids. They are also rich in magnesium and iron! They're very versatile. You can sprinkle them on salads, blend them into your smoothies, or even make them into a pudding. 

Black Rice

This rice is also known as the "forbidden rice" due to its rarity in ancient China. It's rich in phytonutrients and Vitamin E. It also contains a large amount of anthocyanins (as do blueberries), which have been shown to lower the risk of heart attacks and control cholesterol levels. You can use this in any recipe that calls for rice.

Dandelion Greens

Yes, this is the same weed that takes over your garden. But, forget about that... One chopped cup of this stuff contains your entire daily requirement for Vitamin A and nearly as much Vitamin K as kale! The entire plant can be used. From the leaves, to the roots, to the flower itself! The roots can be used for medicinal purposes and can also make coffee and tea. The flowers are used to make wine. And the leaves make an awesome base for a salad. If you find them too bitter, try softening the flavor by blanching them or tossing with lemon juice! 

Matcha

This is the powdered version of green tea. You'll find this these days in lattes, cakes, and even in energy balls. It's bitterness balances out the sweetness in a lot of recipes. It contains 137 times the amount of anti-inflammatory EGCG found in regular green tea! 

Guayusa

This is an ancient tea that has been part of the culture in Ecuador for centuries. When brewed, one cup contains about as much caffeine as a cup of coffee as well as polyphenols which reportedly help prevent degenerative diseases and chlorogenic acids, which may improve glycemic control  and lower blood pressure (think hypertension and diabetes). 

The Master's Hammer & Chisel - Week 1 Review

I have decided to document each week of Hammer & Chisel so that I can really give you a good overview of the program and the results that I get at the end. I hope that this helps you either get through your own journey with Hammer & Chisel or decide whether or not you want to give this program a try. 

WEEK 1 - REVIEW 

First off - this program is honestly AWESOME! If you didn't know this about me already, I'm a complete Insanity freak! Otherwise knows as an "insaniac". I love Insanity and I consider it my "soul-mate" workout! But then Hammer & Chisel came along. I have to admit that I wasn't sure if I was really going to do well with this program since I can't do much with my left-shoulder still.....but I've been very encouraged by the fact that I can do almost everything, minus pushups and burpees! That really makes me happy!

Overall Takeaway From Week 1:

• I didn't really follow my Meal-Plan 100% during my first week. I plan on really tightening this up in week 2! I really want to see results and I will not be able to accomplish that without tightening up my nutrition. 
• My bench is really unstable which makes me nervous during certain moves. I need to get a more stable bench
• I can increase my weights already
• Even though I haven't lost a single pound, I can already see changes in my body and the strength and I'm gaining! 
• This is a fun way to get in weight-training for someone who might be a little bit nervous about it at home
• You can 100% do this at home even if you don't have all of the equipment that a gym would have!

One of the things that I like the best about this program is the variety. I am on my second week and I have yet to repeat a workout. It keeps things fresh and interesting and you are always doing something different with your body. I also like the fact that in both of the workouts, Chisel & Hammer, there is a modifier there showing you how to do everything if you don't have the proper equipment. Don't have a bench? No problem, the modifier will show you what to do on either a stability ball or the floor. Don't have a pullup bar or station? No problem, the modifier will show you how to use a resistance band to accomplish the same thing. The workouts are also a really good length. Some are as short as 18 minutes and others are as long as 45. So as long as you're looking at your calendar the day before and planning accordingly, it is an easy program to fit into any schedule. 

Here is a breakdown of the equipment and what you could use as substitution:

• Bench. Alternately you can use a stability ball, step, or just the floor.
• Pullup Station. Alternately you can use a doorframe pullup bar, an assistance band attached to your pullup station or doorframe pullup bar, or resistance tubes w/ door attachment.
• Dumbbells ---- you just need a nice variety of weights for the program. You'll find that you will be able to increase your weights quickly and that there are a wide-variety of moves within each workout that will require different levels of weights (for example: upper body you will probably use less weight than you will with lower body). 

Week 2 Meal Plan

Week 1 Summary: 

I had a really good week learning the workout style of Sagi and getting re-familiar with Autumn. They work really well together and they have a great chemistry when they do things together - like in Master's Cardio. I am looking forward to the remaining 7 weeks in this program and I can't wait to share it with you!

My workout space! Thankful for my garage space!

Day 1 Back and Side

Day 1 Front

If you are ready to get started with your Hammer & Chisel journey with me CLICK HERE to order your Challenge Pack with Shakeology.

LEARN MORE ABOUT SHAKEOLOGY HERE

If you would prefer to get set up with Hammer & Chisel using the Performance Line Supplements instead of Shakeology, CLICK HERE!

LEARN MORE ABOUT BEACHBODY PERFORMANCE LINE SUPPLEMENTS HERE

Once you've ordered, please send me a message HERE and I will connect with you! Look forward to working with you and helping you reach your goals!

Did Someone Say "Cafe Latte Shakeology"?

COFFEE!!!

Who out there has a major love of the taste of coffee? What about the taste of a Frappucino? Isn't that a nice, refreshing taste to cool you down on a hot day or to get your day started off right in the morning?

I know that MANY of us have been adding chilled coffee to our Shakeology for years. It works good in the vanilla formua AND the chocolate formula (regular or vegan). Just that taste is scrumptious! 

Well Beachbody just made our wildest dreams come true with the newest flavor of Shakeology to join the family: CAFE LATTE!! 

What are some of the specifics about Cafe Latte? How is it made? What does it taste like?

It has a great rich, robust flavor to it that coffee lovers will appreciate! The new cafe latte Shakeology is no different than the other flavors in it's superfood nutrition. In addition to the ingredients that we've grown accustomed to like chia, camu camu, etc; this cafe latte flavor is formulate with Whole Coffee Fruit, a new superfood powerhouse native to regions of Mexico and India! 

The way the coffee fruit is used to make this amazing new flavor is actually really interesting. But instead of boring you with explaining it in text, check out what creator, Darin Olein has to say about how he has put together this new member of the Shakeology family!

I know that the big question is what he caffeine content will be. If it's coming from a coffee fruit, surely the caffeine content will be something of a concern. I'm happy to say that it won't be a concern at all! There is only 25% of the caffeine you would typically get form an 8oz cup of coffee in this flavor. So no need to worry about giving yourself too much of a zap of caffeine. If you've been adding chilled coffee to your Shakeology already, this will be the PERFECT addition to your kitchen!

Already a Shakeology drinker? Simply login to your Team Beachbody account, go to "My Account" at the top of the page, and select "Customize my Shakeology HD" on the left-hand side of your screen. 

Not a Shakeology drinker yet and you're ready to order your first month's supply of Shakeology to get your nutrition trending in the right direction, CLICK HERE!

Not too sure about this Meal Replacement shake called Shakeolgoy? Check out this short video about it to find out a little more about why everyone who drinks it falls in love with it.....

5 Top Tips for Military Spouses During This Holiday Season

 

Being a military spouse is hard! If you are one, you certainly know what I’m talking about. Constantly saying goodbye to the people you get close to,...constantly starting and stopping careers... constantly thinking about having to “date” new friends at your new duty station... constantly wondering how long until it’s time to move again.... But we do it because we love our service members, don’t we? We love them enough that if being with them means being apart from those we love then we’ll stick out the journey with them. Don’t get me wrong – it certainly comes with its own excitement. Wondering “what’s next” can be as much exciting as it is scary! We have the opportunity to see the world, to meet people from everywhere, to travel more than most people we grew up with ever will. It’s certainly a great opportunity. But we’ve all felt the pains of being far away from those we love at least once. But I would argue that these feelings come up pretty frequently during our walk in this life as a military spouse!

One of the hardest times to be away is the holidays! You’re pretty much guaranteed to be away from family during the holidays. Some people are fortunate enough to be stationed within driving distance or sometimes even where they’re from, but that’s more uncommon than common. Often times you’re on the other side of the country, unable to afford to fly home, unable to get enough time off of work to even go, and sometimes you might be on an entirely different continent which makes limited finances and time off an even bigger contributor to your inability to be home with the ones you love!

This is especially hard when you’re a NEW military spouse. Let me tell you, after 9 holiday seasons away, it never really gets any EASIER, per se; but you get accustomed to it. But your first few seasons can be very difficult. Some of us even find ourselves in a position where we’re away from our family AND our service member if they happen to be deployed. Talk about a double whammy!

So what can you do to make it a bit easier to get through this season? Here are my top 5 tips to getting through the holidays when you’re away from your family:

1.      Set up a video chat!

 

       What a better way to feel like you’re with your family than to see them face to face, see them moving, and see them talking. We lose a lot through voice-only calling. It’s a whole different experience when you are doing a live call. So plan around time differences, figure out what video platform you’re going to use (Skype, Facetime, Tango, Zoom….there are tons!), and connect with them. We’re blessed to live in a day and age that our predeceasing military wives didn’t, with technology options that they would have died for. Let’s take advantage of it!

2.      Connect with a group of people wherever you might be stationed.

 

       Whether this be people from your church, people from your job, please from your husband’s job, find someone to spend the day with! You can even host something for the younger service members in your husband’s work center. You know, the ones who live in the dorms. They are probably looking for something to do as well and they certainly don’t want to be alone either. At least we have the gift of our spouses in most cases to help us not feel alone. These men and women don’t have that. So cook an awesome meal (pinterest, anyone?) and throw an awesome get-together. You will leave an awesome impression on them and make their holiday brighter!

3. Venture out somewhere if you’re stationed somewhere amazing.

 

       When I was stationed in England we decided to go to the city of Bath on Thanksgiving Day. We also stopped over and saw Stonehenge on that trip. So if you’re lucky to be stationed somewhere overseas or even somewhere stateside that’s a great touristy area, take advantage of the day off of work and go check something out. Make the most of the opportunity to live somewhere different and get out and see all that you can! Was it kind of weird not having turkey that day? Yeah, it was kind of weird! But the trip was so much more fun!

 

4. Try a new recipe!

 

       Did I say Pinterest before? I’ll say Pinterest again! Try something new. Do a search for holiday recipes and have fun. Esecially if it’s just you and your spouse. There’s no outsider to judge your cooking and it lets you get creative in the kitchen. Who knows….you might even find a dish that will become a new holiday tradition!

 

5.  Speaking of traditions – make new ones!

       There’s nothing wrong with keeping traditions that you grew up with! A lot of traditions tend to be the same from family to family so chances are that you and your spouse will have some similar traditions that you’ll both want to do. Totally ok. But your lives are combined now and you will more than likely live away from family and won’t be able to see them EVERY holiday. So why not create your own fun holiday traditions that you can then pass along to your kids?! Maybe it’s cooking a certain cookie on Christmas Eve. Maybe it’s going to volunteer at a soup kitchen or homeless shelter on Christmas morning. It could be a tradition of going caroling on Christmas Eve! The possibilities are endless. But chances are if you work on developing your own traditions and memories it will be easier for you to feel apart from the ones that you grew up with!

 

There are probably many more ideas that you can come up with on how to get through the holiday season away from your loved ones. I’m not going to tell you that it ever gets easier because it really never gets easier, but it does become normal. And it can actually be super enjoyable for you by embracing it and making it your own with your own memories. Then one holiday hopefully your loved ones can come to YOUR house and experience that way that you’ve chosen to do the holidays! 

GOD BLESS ALL OF OUR MILITARY FAMILIES, OUR MILITARY WIVES & HUSBANDS, OUR DEPLOYED TROOPS IN VARIOUS LOCATIONS, AND THE FAMILIES BEHIND THEM THAT SUPPORT THEM FROM AFAR! I WISH YOU ALL HAPPY HOLIDAY AND AN AMAZING NEW YEAR NO MATTER WHERE YOU MIGHT BE!

 

 

How to Survive the Holidays

It's the holiday season! Yay! Such a joyous time of year, isn't it?

Time with family....

Great sales at the stores...

A few extra days off of work...

It's the best!

Unless you're trying to keep your waist trim, that is! The holidays are the devil when it comes to staying fit and healthy. There is food EVERYWHERE! Isn't there? You have get together's, holiday parties, the actual holidays themselves, gifts from your neighbors (usually cookies)....and the list goes on!

What if I could give you some amazing tips to help you keep your waistline trim during the next 3 weeks?

Here are 3 categories with tips that I've found to help me through these 5 weeks of holiday fitness stress:

1. SNACKS AT THE OFFICE

Who works somewhere where either your clients or your coworkers bring in cookies, cakes, cupcakes, chocolates, etc? I have ALWAYS worked somewhere where this is the case. Always. Can I let you in on a little secret? You don't have to eat something just because it's there. I know what you're thinking..... Quiana - it's NOT that easy just to say no to these things! I know! Trust me I know! But when you stop to think about it, why does it makes sense to waste all of your hard work for the year on 6 weeks of gluttony only to make a resolution that on January 1st you'll start it all over again? It doesn't! My husband always tells me to work smart not hard.

So what do I do to avoid eating all the treats?

*Keep yourself hydrated. You'd be surprised at how often you confuse hunger with thirst. Also, when your body is properly hydrated you'll find that you're not as tempted to eat the junk.
*Eat breakfast! One of the "treats" that always ends up in my office around the holidays is donuts. I don't know if it's just that blasé attitude that comes around this time of year or what, but people bring donuts all the time! Eat your own breakfast at home or have things at the office that you can eat. Instant oatmeal (not the kind laden with sugar), Shakeology, eggs or egg whites with turkey bacon. These things don't take long to make. Stop making excuses that you don't have time for breakfast and get your butt out of bed 10 measly minutes earlier and have some breakfast. Having a good breakfast balances you and sets you up for success for the rest of the day.
*Stop walking by the treats! If they are sitting there, stop pacing by them. The more you're around them the more tempted you will become. You'll find that your will power will probably be strong during that first walk by...but by that 3rd time passing by those cookies, you're probably going to cave. So stop walking by them!
*Keep snacks at your desk/in your office/in the office fridge. Some snacks that I recommend: almonds, cashews, cheese sticks, fruit, hot tea, quest bars, Luna Bars.

2. HOLIDAY PARTIES

Oh.....the dreaded holiday parties. They're a blast usually, but how in the world are you supposed to maintain healthy choices while at a holiday party? I mean, everything is free and there are drinks galore. What is a party goer who is also striving to live a healthy life to do?

*Anticipate the obstacles. Otherwise known as make a plan. You know there will be 30 different desserts, 15 different types of alcohols, and a table full of bread, right? So make a plan. If you know what to expect going in and come to terms with it and have a plan, you will survive much easier. Resolve to choose ONE dessert. Have the dessert and enjoy the dessert; but you don't need to have five different ones. Did you know that research shows that the first bite and the last bite are the ones that you really "taste" and all the bites in between you don't really think about? Crazy, right? So enjoy a few bites. But realize that you're not doing yourself any favors by eating ALL the desserts. You know you'll regret it later, so just don't do it. Same with the alcohol. If you do choose to drink (which I don't fully recommend, not only because it's good for your health, but also because it makes it HARDER for you to continue to make good decisions at your party) then do so in moderation. Practice the "glass of water between each drink" rule. This will not only help you to consume less, but it will also help you to not feel so bad the next day.

*Eat before you go. I know that sounds absolutely crazy, but there is a method to this crazy advice. If you have dinner before you go, not only do you know exactly what was in the food that you cooked and how much of it you actually portioned out, you will be able to resist the crap that you don't need a lot easier. Nothing wrong with going with a full tummy. Nothing tells you that you HAVE to eat at the office party.

*Dance. If your holiday party will have dancing, do it! Not only will you have more fun, but if you do make some unwise choices at least you'll get rid of SOME of the calories.

*Don't congregate near the buffet table. This comes down to that same thought process behind not to eat while you're watching TV. It promotes mindless eating, which is never good. So if you're going to eat, load your plate and take it back to the table that you're sitting at. And then go dance!

*Don't dwell on the mistakes. If you do end up going overboard at your office Christmas party, don't let it get you down. Should you have made better decisions? Sure... But you're only human and things happen. But don't let the bad decision carry over to the next day. Get water, eat well, and definitely get in a good workout the next day. Not only will you FEEL better, but doing those three things will put you back on the right track in no time! If you get a flat tire do you go and slash the other three? No, of course not! So if you have one bad night, why would you then have a bad rest of the weekend/week/month? Stay in control of yourself!

3. CHRISTMAS/THANKSGIVING DAY

The big day is here! You have survived the weeks leading up to Christmas Day; now how will you actually act on this day?

Honestly, this is what you should do: ENJOY THE DAY! Really...enjoy it!

But keep all of the habits that you implemented over the last 5 weeks since Thanksgiving in place! Again, you don't need to throw it all away on ONE day. On the other hand though, ONE day will not undo all the hard work you've done. So if you've been practicing temperance the whole season, you can feel better about indulging a bit on this day. Really. It's ok. Enjoy the food, but still be smart.

Here are my list of quick tips on Christmas or Thanksgiving Day:

*Start your day with some sort of physical activity. Before dinner get in a workout, a walk, and run, something to get your body's metabolism moving! This will not only make you feel more alert during the rest of the day, believe it or not it will also help you to make better choices when it's time for dinner!
*Drink lots of water! Water is truly your best friend when it comes to making smart decision while eating.
*Limit the alcohol. If you're going to drink, just like the office parties, balance it out with water.
*Choose to fix a smarter option as one of the sides. Turkey actually isn't bad for you....it's all the "fixin's" that are where we go wrong. So have at least one side you know will be an ok choice. And make it/bring it yourself if you need to.
*Enjoy a game with your family. Instead of just eating and then sleeping, try to enjoy your family. I mean, it's one of the only days we're really together out of the whole year, isn't it? So don't eat so much that all you want to do is sleep. Bust out the Wii, grab a board game, do something FUN!


All in all, the holidays can be a scary time if you aren't prepared and you don't have a plan. But if you go into this season with a plan and a resolve to not treat your body like a garbage can and to be temperate in your habits, it doesn't matter what gets thrown at you, you will not fall too far off the wagon. We have to remember that the holidays are only TWO days out of 61 days. We don't need to eat like we're at a buffet and have no self control every day of the season. Don't let those around your derail you from what you want to do for your body! At the end of the day it's your body, your health, and YOUR choice what you do! You have to choose to act different if you want to see a difference in your body, your life, and your journey to your best healthy you ever!

HAPPY HOLIDAYS!!! 

Let loose a little too much and need a reset to get back on track? Try the 3-Day Refresh! An amazing way to reset your eating habits, get rid of some bloat, and get yourself back on track! 

Ready to start your New Years Resolution with a new workout program? Click on the banner below to see what our Beachbody Challenge groups are all about and then message me here once you order or if you have any questions! Let's get your year started off right!