Super Bowl Sunday - aka Diet Killer

Greetings Friends!

Whelp - we've survived the holidays (with some extra padding for hibernation) and made our New Year's resolutions. Only to be foiled immediately by 2 holidays:

Holiday #1: Super Bowl Sunday (aka Diet Killer)
Holiday #2: Valentines Day

I'm going to focus on Super Bowl Sunday, simply because it's this weekend.

Let's face it, there are quite a few of us that really only watch the game for the commercials and anymore you can find them online prior to the game. Here's my favorite part of the Super Bowl. The party. Yup. A time to get together with friends and family where chips and dip are center stage and tail gate food is in high supply. You graze for 6 hours on all the delicious appetizers and maybe even fill a plate for a meal - even though you're not hungry - and probably down a few adult beverages throughout the course of the evening.

The typical Super Bowl viewer ingests a veritable cornucopia of hip hating foods and averages more than their daily allowance of calories while sitting in front of the tube. Some sites estimate the average person's Super Bowl calorie intake is 3,000 calories. That's just while they are in front of the tube! Forget about all the food prior to the kick off! Ey Carumba!

What can we do about it? Just give in? Part of me says, "it's only one day, enjoy it." But the other, more stubborn part of me says, "you've worked too hard to let this day set you back." I need to find a way to navigate the Super Bowl Party and come out a winner, regardless of the outcome of the game.

OH... It's JAMBALAYA!!!!

I've decided to flip flop my fasting day from Sunday to Monday. That way, I can stay on track with my plan. Okay, now that I've taken care of that, what is my plan of attack for the party. Let's face it, I have strong will power, but I can't resist hours of delectable snacks, desserts and beverages. Not on Super Bowl Sunday! Even more tempting - the host family is making Jambalaya! He promises that it will be healthy, but c'mon... it's JAMBALAYA!!! I can't say no. I mean, I could - but why would I want to?! (If I can steal his recipe, I will share it with all of you!)

So, I'm going to do my best to make good choices on Sunday and employ these tricks I found on HubPages:

1. Know what you're getting into. Sure you think you have will power of steel. But once your surrounded by all those delectable snacks and desserts, your steel like will power may end up being more like will power of Jell-O. Plan your day and be smart about it. 
2. It's like the grocery store - don't go hungry. You'll snatch up huge piles of nutritionally bankrupt foods in an effort to quell those hunger pangs. Before you know it, you've over done it, and you're miserable.
3. Don't drink your calories. If you choose to partake in a tasty adult beverage, go ahead - but in moderation. Not only are those grown up only drinks loaded with calories, they also loosen your resolve and decision making power. Next thing you know, you're passed out in a pile of Cheetos and M&M's. No one wants that. 
4. Fill up on the good stuff.  Follow the same rules you do on your dinner plate. Fill up on the crunchy veggies, and baked pretzels or yummy Pop Chips. If you sneak a brownie in there, you're fine. If you load the plate with brownies and add a carrot stick, well, that's not going to get you to your whole life.
5. After you've enjoyed a couple of the yummy snacks (according to your plan), pop some gum in your mouth. Not only does it give your mouth something to do, the clean fresh feeling will deter you from going back for more snacks.
6. Pick a perch... away from your major temptations. If you can't resist chips & dip, don't park in front of them. I have to do this with the bread on the table at restaurants, too. Otherwise, I've eaten my daily limit before my salad arrives. 
7. It's a party - mingle! Get up and talk to the folks in the next room, join the group playing darts in the basement, offer to take plates/dishes to the sink. Not only are the super helpful/thoughtful guest, you're staying active, and keeping the pigs in a blanket out of your chops.
8. Pick your poison. Peruse the offerings and choose a treat (or treats) that you just can't live without. Go ahead and indulge. But don't OVER indulge. Remember your plan - but don't feel deprived. 
9. Check the menu. Just like when you're going out with the gals (or guys), you check the menu to see what you like and what you might splurge on. If there isn't anything on the menu that fits in your plan, make it at home and bring it to share! Here's the treat that I'm bringing to the party this Sunday. 
10. Remember my 80/80 rule. A splurge doesn't mean failure. We're human and brownies are delicious. The second 80 in that rule means if you can stay clean and focused 80% of the time, you'll still be ahead of the curve. Give yourself the 20%. But get back on that wagon. You're on your way to the most awesome version of yourself, brownies not-withstanding. 

I plan to enjoy the gathering with friends (the host is my trainer, so I suspect there will be some healthy and yummy options available), and pretend to be interested in the game (I'm the one who's in it for the commercials). At the end of the day, it's about enjoying your life and the people in it. I'm not going to let food make or break me.

Give some of these tips a try - and sure, your team might lose, but your clean eating plan doesn't have to.

Until next time...

<3 Jen

Benchmark: 2 Weeks Clean!

So, I've come to (and passed) my first benchmark - the 2 week point in my 30 Day Cleanse. Wanna know how it's going?

How I feel (mood):

Going into this challenge, I thought I'd be "Hangry" all the time. I'm one of those people who get moody when hungry, headaches kick in, and all I want to do is eat. Now.  Strange thing is, I haven't experienced the moodiness that I thought I would. The hubster even said that I was "annoyingly perky." (I'm sure he meant that in the very best way!) I'm sure he was expecting the complaining Rosanne Bar version of me from that lumberjack Snickers commercial. Hell, so was I. Not the case (heavy sigh of relief from everyone in my household and office).

How I feel (physical):

I feel strong. I'm sleeping better. I've never been super break out prone, but would get the odd zit here and there. None. My complexion seems to be a bit brighter. I'm more hydrated, and my skin all over seems less dry. No headaches. I had one tiny twinge on my first fast Sunday, but it went away after about 10 minutes. Nothing since then.  

Hunger level/satisfaction level:

I actually feel great. I seem to be full all the time and have to remind myself to eat/snack. Except on fasting days. Two down. The first was surprisingly easy. I kept myself busy, worked out with a good friend and hit several open houses. The second was tougher. I didn't work out, but had some errands and chores to keep me busy. I still wasn't moody or grouchy, but I could tell that if I didn't stay strong, that bag of chips we have hidden upstairs was going to be in my belly.  Ben, my pal and trainer, reminded me that some snacks are allowed on fast days: 1/2 apple, handful of almonds, and the like. For me, though, if I start eating, it is all down hill from there. I drank my IsaCleanse supplement (4oz x 4 times) and drank tons of water. I lived!

Digestive health:

No one wants to talk about this... but lets face it, it's an issue. Jamie Lee can talk about it (and the nasty-aftertaste ridden yogurt that she endorses), and there are commercials where the product is given on planes and tour buses. It's mainstream, people. So, here you go: I feel more balanced than I have in YEARS. Set your clock by me, I dare you. Not only is regularity a plus, but I feel less "full" with no bloating. My clothes fit better and I'm just more comfortable overall. I'm feeling the difference from the inside out.

How I look:

This is a tricky one. While Ben and I did starting measurements (including body fat composition), I didn't take that all important 'before' shot that I really wanted to. Selfies are never good pictures and I just never remembered to ask someone to take it for me. However, here's what I know:

Since starting, I've lost: 

* 5lbs (net: lost over 5 lbs of fat and gained a little more than a pound of muscle).

* 4.75 inches overall - most on the top half of me, waist, arms, chest (go figure), but changes are there, all over.

* 2.5% body fat

People have said that my face looks thinner, my arms more defined, and my waist looks tiny. What girl doesn't love to hear that?! The hubster has noticed and is enjoying the hourglass shape I'm sporting. Guesses about how much I've lost so far were up in the 15-20 pound range. Now, I knew that wasn't possible, but that means that what I'm losing is making a difference. 

My overall health:

Well, I've always been pretty healthy. My blood pressure and heart rates are relatively low. My blood work from my last physical was fabulous, and the only physical issue I have is arthritis in my knees (I'm working with my Chiropractor to address some of these issues - a pillar of my "whole" life!), which can be exacerbated by being heavier than I should be. My training sessions with Ben have been good for my knees and I'm learning that by strength training and working multiple planes of movement, I feel  my knee pain less and less. It will be interesting to see how after 6 months of clean eating, my annual physical results may look different. I'll be sure to share any findings my doc and I discover. 

So, what exactly have I been doing?!

Not just 2013, but it's a good place to start!

I've been a busy and focused woman this passed 2 weeks. Many of you know that I'm a "Go Big or Go Home" kind of girl, and if I'm doing it, I'm doing it all out. No cheating, no quitting. I have strong will power, but in the past I've found that no matter how strong my will is, the plan I was on wasn't something I wanted to do for the rest of my life. This is where I had to make a change. I have to find a plan/system that will allow me to live the life I want forever. A lifestyle change, not a diet. I needed help. Focus. Focus on making my meals clean, one meal/snack at a time. Ease in. Use the tools available to me.

Here's a typical Tuesday for me:  

• Wake up, and start with my water intake. I typically down about 128 oz of water per day (or more if my workouts are tough!) 
• Enjoy a smoothie/shake: IsaLean Protein Powder (organic and natural), vanilla, mixed with low sugar OJ, frozen banana or frozen peaches. It tastes like an Orange Julius!
• 3 or so hours later, I remember that I should have a snack (I'm usually not hungry yet). I grab a sandwich bag full of cut up veggies - red, yellow, green peppers, carrots, cucumbers, grape tomoatoes - and some organic humus (I like the chipotle the best!) and graze away.
• 2-3 hours later, it's lunch time. My goal here is clean protein and veggies/fruit, about 400-600 calories total. The first 2 weeks I enjoyed sizable salads (modeled after a super yummy salad made at Green Belly! made of organic spinach, broccoli slaw, craisins, grape tomatoes, and just a touch of cheese, topped with a 3-4 oz salmon fillet or chicken breast, I even tried Mahi Mahi. I top it with very little (1 T) of dressing made with olive oil and seasoning. I can pronounce all the ingredients on the label and know where it comes from.  This week I'm having a much smaller version of the salad, and instead of the meat, I have made Clean Chicken Chili. 
• Recipe anyone? This is where I started but I like to improvise! Instead of salsa, I used diced tomatoes, no salt, chopped peppers and chilis, and soak your own beans - northern and navy -  for a healthier option! I also use chicken breasts that I cooked all day in the crock pot with nothing but seasoning and water. I skipped the hominy and was heavy handed on the chili powder. 
• Enjoy some relaxation time - many of us get an hour for lunch, but really, it doesn't take that long to feed our faces. Slow down, read while you eat. Talk with a friend/coworker. Get away from your desk. Take a walk. Find time to refocus. I've enjoyed extra time to read!
• 2-3 hours later, about 3:30ish, it's munchie time. I have Pink Lady apple slices (my favorite!) dipped in Smucker's Natural Peanut Butter (chunky for me, please!). Ingredients: Peanuts, less then 1% salt. That's it. Tasty, salty/sweet, crunchy, and just enough fat and protein to keep me full.
• When it gets time for the family to have dinner, I'm not usually hungry, so I'll sit and visit with my water. Later, I'll Magic Bullet my evening shake together: Unsweetened/unflavored Almond Milk and the chocolate IsaLean shake mix. I could add peanut butter to it, or fruit, but I find that I like the consistency better without it. (It's very thick, and I don't like strawberry/raspberry seeds in my evening shake. Personal preference.)
• Typically I work out in evening. On Tuesdays I get to play with Ben and the gals at Compete for a butt kicking circuit workout that incorporates strength training and cardiovascular training. Then, to shake things up, I like to cruise over to the 'big' gym and enjoy a booty shaking, dance crazy Zumba class. 2 hours of work disguised as fun. 

That's my schedule, give or take, for most days. Saturday I workout early instead of in the evening. Mondays and Wednesdays I'm going to try and get into the 5am Spin Class Ben offers.  I play volleyball on Monday nights, hang with my family and friends in the evenings, and try and save chores and errands for Sunday when I need a distraction. Food shopping and prep for the week happens on Sundays, too.

So far, I've managed not to cheat. But I'm also fully aware that there will be times when I need a little something - a drink out with the girls, Zio's pizza, or a piece of birthday cake. (Remember my 80/80 Rule?) I'm busy looking for clean options in my favorite dinners, reading labels and learning that there are so many extras in our foods - and not the kinds we should be enjoying! Part of my success is due to the IsaGenix products. Part is due to being cognoscente of the foods I do eat, how they are prepared, and how much (portion control!) I have. The biggest part is my support system. The hubster, Ben and the gang at Compete, and friends and family that have followed along and offered encouraging words, hugs, and high-fives.

I hope to move away from any prepared foods and be a natural and clean eater, unaided. But quite frankly, IsaGenix provides a tool that I'm happy to have in my tool box. It's a good, clean choice when I'm surrounded by processed, artificial foods. If I can't make a good meal, having a shake handy will keep me on track. And, I have a lot to learn. I want to take advantage of a strong healthy body now - and pick up the learning curve.

It's an exciting - and challenging time - in my "whole" life. Making my life work for me and making manageable changes. I'm a strong, confident woman (Friends Reference!) - and I know that I'll be better for it, for the rest of my whole life!

See you next time!
<3 Jen

Relaxation - An Important Pillar of Heath!

One of the pillars of health that I feel most of us neglect, is relaxation. 

With our go-go-go non-stop crazy busy multi-tasking life style, we often take time we used to reserve for relaxing activities to check email, social media, and, well, other time wasters. (Just because we have access to this info at every waking moment - do we need it? That may be a rant for another day...) In order to be our best, isn't it important that we take care of ourselves? Shouldn't we do our best to rest, relax and find some inner peace to combat all the stress induced conditions so prevalent in our society?

I know, I know... it's not always feasible to indulge in a spa day or long vacation.  So, what other options do we have?  I was looking around online for some easy, inexpensive suggestions to help us relax at home.

Here are some ways to help reduce stress through relaxation that I found on WebMd:

1. Meditate. Ya, I'm not into meditation - at least, I didn't think I was. I thought I had to sit on a mat at the crack of dawn, in all white, cross my legs and try to clear my mind. Turns out, any seemingly mindless activity can be a great environment for meditation. Walking, knitting, drawing or painting - anything that allows you to focus on the present. Calm and deliberate thoughts. Try it anywhere.

2. Picture Yourself Relaxed. Find your happy place. We've all heard it (my favorite instance is on Nemo when Peach, the Starfish, is trying to escape the stress of Darla's incessant tapping.), and most of us can remember a time and place when we were truly relaxed. For me, it was floating on a raft in Cancun, Mexico (Xpuha), sun warming my skin, water lapping against me, and no one but the hubster around. It was a truly relaxing day. So, when I'm going out of my mind with stress, I try and remember the sights, sounds and smells of the lovely day.

3. Breath Deeply. Seems too simple, but simply taking a deep breath really can make a difference. Deep breathing helps to lower your heart rate. That alone can begin to set you at ease. Try this simple deep breathing exercise when you're feeling a little overwhelmed: 
Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.

4. Look Around You.  And be mindful. The enemy of mindfulness is multi-tasking. When we bounce from activity to activity, conversations, texts, emails, tasks and errands, never really focusing on a single process at a time, you get overloaded and that contributes to your stress level.  Examples the article gives include focusing on the things around you: the color, shapes and textures of flowers, focus on the sounds (my favorite are the wind chimes the hubster gave me for our anniversary!) and smells of the outdoors, the shapes and colors of a window display at the mall, anything that you can focus on and stay in the present. When you focus on the simple, your heart slows, breathe easier, and start to feel less stressed.

5. Drink Hot Tea. Many of us are coffee drinkers (thankfully, not me!), and coffee has been shown to raise the levels of the stress hormone, cortisol. Go green - green tea!  Need the caffeine fix? Try black tea. Get the caffeine fix without the stress raising cortisol.

6. Show Some Love. Social interaction - friendly conversation, giving your bff a hug, snuggling with your favorite furry boys (Riley and Riggs can cause stress, too... but laying with them and having them fall asleep on my lap is the best!), helps to lower your stress level immediately.

7. Try Self-Massage. Maybe it's not as good as getting your spouse to give you a full rub down, or paying for a day at the spa, but self-massage is a great way to provide some stress relief. From hands and fingers, to arms and feet, your own touch can be enough to slow the world down, and your heart rate, too.

8. Take a Time Out. When our kids get overly tired and cranky, they need something to help them reset and calm themselves. What do have them do? Time out. Sitting quietly to focus on what they've done, and really calm their temper. It works for adults too. Remove yourself from that which is causing your stress - if possible. A quiet room, step outside, or close your office door. Take a moment to refocus. Calm your breathing and remember "to everything there is a season." Slowing down isn't a sign of weakness, but can be a sign of focus and determination. A focuses, relaxed you will be more successful in the long run.

9. Try a Musical Detour. Music soothes the savage beast - and the stressed out you. Find a soothing tune to help lower that blood pressure and return you to the serene and calm you. Studies show that classical music does it best, but anything music that helps you to calm down will do. (Stay away from the mosh pit, that'll just get you all worked up again!)

10. Take an Attitude Break.  Finding focal points that renew positive feelings can help to return your heart rate (and stress level) to a more comfortable place. Just a short break in thinking about what is causing your blood pressure to rise and refocusing on the things that make you smile, is enough to cool the jets and bring your stress levels down. A picture of your family, your favorite vacation spot, or even your favorite flower (mine are daisies - aren't they they friendliest flower?!) will do the trick.

These are easy ways for us to take a time out any time we need to. Of course, there is nothing wrong with occasionally splurging on a mani/pedi with your daughter or best gal pal. (I have favorite places in Omaha and Lincoln!) And, sometimes for me, a good sweat fest is what I need to boost mood and relieve stress. Pushing my body to be stronger gives me a sense of inner peace. If you are looking for a place to get your sweat on, join me at my favs - Compete to work out with Ben and the gang and get some one-on-one attention, and Blue Moon (for Pump & Zumba).

Taking care of yourself is a great way to take care of others. When you are at your best, you are ready to take on the world. Take a moment to try these techniques out. I'll be sure to share more as I find them.

Enjoy what's left of your weekend!

<3 Jen

5 Steps to be Successful

So, we've all started new plans, new resolutions, and wondered what it was going to take to be successful. What are those key components that make the difference between tried and failed and success? In my "whole life" challenge, I've identified the five pillars for the healthiest version of me:

Nutrition

Strength Training

Cardiovascular Training

Rest & Relaxation

Maintenance (including regular chiropractic care)

The most important thing to remember about these five pillars is BALANCE. If any one pillar is missing, my "whole life" will lean, and eventually topple. As is with many things in life, balance is key. All things in moderation. Nothing new here, folks.

But here are five helpful tips that will helps us all in moving forward with any new plan we put in place, from weight loss, to going back to school, to new projects at home:

Knowing that to make change, you must change.  We've all heard this definition: "Insanity: Doing the same thing over and over again, expecting different results." And even though this quote has been incorrectly attributed to Einstein (and many others), it holds value and truth. We can't keep eating the same old foods, and doing the same old workouts (or not working out!) and expect changes to just happen to us. We have to make changes, maybe small at first, but changes none-the-less. Maybe you replace your pasta with whole grain pasta, soda for water, and fruits or veggies to crunch on instead of chips.  Park farthest away, take the stairs, get up and get active.  Make changes to see changes!

Smart goal setting is key.  It's tempting to say, "I want to lose 50 pounds by Memorial Day...next month!" or "I'm going to avoid all carbs!" Let's face it, peeps, we are masters at biting off more than we can chew. So, it's important to set smart goals. "I'm going to work out twice a week" is a tangible, manageable, and a great step to a healthier you. Maybe it's a walking date with your bff or neighbor or a spinning class at your favorite gym or studio. Whatever it is make it tangible, manageable, and realistic.


Prepare to succeed. Failure to plan is planning to fail. We've all heard it from our high school English teachers. We didn't listen then, well, most of us didn't.  So now it's time to take it in.  Making a plan is what is going to allow you to succeed. If your goal is to avoid fast food for lunch, then you have to give yourself healthy options. Don't leave it to chance. Lunch time is coming - every day, at the same time, so, be ready for it. Take time to shop for your healthy alternatives. Prepare a few days in advance. Take them to the office (with your name on them !) and - voila! - lunch time success is nearly guaranteed... this week. You have to continue to prepare in order to succeed.

Choose your support staff (or your teammates). Two heads are better than one. And so are three, four, five, six, well... you get the picture.  If you want to run a successful business, you need the best people in those office chairs: marketing, administrative, HR, sales, and executives... people there to support you in your goals. If you want the very best volleyball team, you need great defensive players, a setter with great hands, a strong middle blocker and outside hitters who can slice through a block and see holes on the court. Find the people in your life who have the strong skill sets you need. Find someone to be your mentor -maybe your personal trainer, nutritionist, doctor, or coach. You'll need strong support people - someone to try healthy recipes with, someone to workout with, someone to tell you how great you look! You'll also find that you may become a mentor to someone else. Share what you're learning, be encouraging. Isn't life better when we share?! Surround yourself with positive people who are on your team. Get those heads together and make a difference!

Define failure and find success. We are human. The only failure is not to try. So, you've had a great week, clean eating and following your plan. And then, it happens. It's a co-worker's birthday. Someone brought cake. Damn. You want some. Remember my 80/80 rule? Ya, we are human. You won't ever be perfect. Enjoy a splurge and get right back on the wagon. Not the next day or next week, but right then. If you can manage to keep it together 80% of the time, you will be so far ahead of the pack, you'll be lapping the pack. You're a success because you want to improve yourself. You're a success because cake isn't failure, it's a set back, a speed bump. Keep moving forward, put your best foot forward, and remember set backs aren't failures. They are opportunities to learn.

Keep learning how to become the best version of yourself! I'm learning every day... and I hope I never stop!

Until next time...
<3 Jen

Top 10 Reasons to Get Your Sweat On!

Hi everyone!

It's been a good day (even though I've been dreading it for weeks - my first fasting day!), and I sat down to think of the reasons that I enjoy working out. Maybe some of these will entice you (if you don't already) to work out more regularly. Strength training and cardiovascular training are two very important components of my "whole" life. What makes a workout especially rewarding? What gets me to lace up and head to the gym?

Well. I'm a people person. I know, surprise surprise. So, here are the Top Ten things that make me want to head out to get my sweat on:

10. I NEVER regret a workout! It doesn't matter if I'm running with the TEAM, dancing at a Zumba class, or sweating at boot camp. Exercise makes you happy. Run around and play Frisbee, jump in to a pick up game of basket ball or volleyball, run along side your kids on their bikes. You won't regret it, I promise!

9. I relieve STRESS! Ever had a bad day and just want to take it out on the treadmill / trail? Or hope that your trainer has sparring on the agenda? How about a Body Combat class where you can imagine kicking that annoying customer / co-worker?  Exercise relieves stress through several systems in your body. After a particularly tough day, go for a walk, run, or favorite class or video. You'll feel better and be better equipped to handle stress in the future.

8. Increase your odds! Regular exercise cuts the risks of heart disease, osteoporosis, diabetes, high blood pressure, high cholesterol and other chronic health conditions.

7. Live Longer! While exercising won't turn back the clock or make you immortal, there are studies that prove that people who are regularly physically active have lower risk of premature death.  Even still - always look both ways before crossing the street, and ALWAYS wear your seat belt.

6. Have energy to burn! Did you know that by working out you're not only burning energy, but you are also helping your body create more energy? Yup! When you exercise, your body delivers oxygen and essential nutrients to your tissues. This not only helps you finish the workout at hand, but also increase your energy throughout the day.

5. Get better Zzzz's! People who exercise spend more time in sleepy zones (slow wave sleep) than those folks who don't exercise regularly. But try not to workout right before bedtime - the effects aren't quite the same and may keep you up!

4. Strong is the new skinny! I don't know about you, but I dream of being fit and beautiful - like an Olympic Beach Volleyball Player - not a twig skinny girl that walks the runway with really bad hair and make up jobs. Fit, healthy and SEXY. Those are my inspirational women!

3. Time to socialize! Like I said earlier - I love people. I like to chit chat, laugh with, and goof around with all different types of people. I see regulars at the gym and at boot camp. I dance next to the same people at Zumba. I and good friends with my favorite instructors and trainers. These are like minded people who are amazing in their own ways. I feel supported and more "normal" when I'm doing something that others enjoy doing, too. You're not alone!

2.Feel good about the way you look! Let's face it, we're all a little vain, some of us more than others, and looking and feeling good is important. We all have our "skinny jeans" or that one dress we wear that makes us feel like a million bucks. Working out gives us added confidence and we just feel more beautiful.

Today my hubster said, "wow - that shirt looks really good on you, you look super cute." It was just a regular work out shirt, but it's fitted and a great shade of blue. He noticed that the shirt is fitting nicer and I'm looking more fit. It's fabulous to get verbal affirmation of all the healthy choices I'm trying to make habits.

1.  HAVE FUN! Laugh, enjoy your work out. Be proud of the effort you're putting forth. Enjoy your favorite tunes (guilty pleasures on your iPod that no one else can hear? Ya, I just listened to "Call Me Maybe"! Shhhh!) and get a little silly. Just because it requires effort and may be hard, there is always something to smile and laugh about. Live in the moment and enjoy doing something wonderful for your body, yourself, and those you love. 

A healthier you means a happier family. I can be my best - the best mom I can be, the most supportive wife, the best doggy mom (one who has energy to walk and play with them in the yard) - and isn't that what my "whole life" is about?

Tell me about your favorite workouts! What do you do that makes lacing up totally worth it? 

Excited to start a new week of healthier choices and great workouts!   Relaxation techniques are up next! Who doesn't love to relax? Until next time...

<3 Jen

Clean Eating and (GASP) Fasting

Hello friends. It's hard to believe that I've made it through my first work week of clean eating unscathed! Planning on Sunday really set me up for success. Now, the  most important thing will be to keep that schedule up. Oh, and here's the next catch...

Fasting.

Yup. My clean eating plan/ 30 Day Cleanse includes one day per week of fasting.

Here's the deal. I'm a skeptic. I wanted to know WHY I had to go a full day without eating. What are the benefits? I get HANGRY. You have no idea. Worse than the actors in the Snickers commercials.

So, I jumped on the information super highway to find out all I could about fasting. Intermittent fasting has lots of buzz worthy chat happening. But it's tough to know what you should believe. I've got some great advice coming from my local experts. Ben (you've heard me mention him before, right?) has done his research. He believes in this program, and fasting is part of it. Many religions incorporate fasting into their practice, and many believe that in addition to being a sacrifice or atonement, it also provides clarity of thought and spirit.  I don't know about all of that, but the health benefits are becoming known outside of the religious arena.

In summary, fasting for one day (36 hours seems to be the most effective) gives the organs responsible for detoxifying your body a break from digestion. That means since they aren't working to break down the food you're eating, it can reallocate energy to secondary tasks, like flushing your cells of unwanted toxins and burning fat (did you know that many of the toxins in your body are stored in your fat cells?! GROSS!).  Here's a link to a study that looked at the benefits of alternate day fasting - but I'm not quite ready for that level of intensity just yet. But it's good to know that there is some good science behind this plan!

Tied with a clean eating program, intermittent fasting is a great way to help your body switch gears, clean up your system, and boost your body's efficiency.  Obviously, this isn't without some controversy - and maybe it's not for everyone. But so far, I feel great and I'm making conscious, healthy decisions and this feels like a great way to catapult me into a new way of thinking about food.

So, tomorrow I will find ways to keep myself busy, I will drink my allotment of Cleanse For Life (R), and I hope that I continue to feel great.  My husband is excited for all the projects I'm going to tackle tomorrow!

I worked out hard this week (and I'm still feeling it, in my cheeks - and not the ones I smile with) and so far the first week has been less painful than expected. We'll see about tomorrow - I'll be sure to post and let you know about how it goes.

Time to enjoy a movie with my hubster, and a great night's sleep. Looking forward to a challenging day tomorrow and will hopefully find some fun ways to get and stay organized.

<3 Jen

The 80% Rule... In Action

Hey everyone!

You've heard my 80/80 rule (if not, check out "What Are the Rules" post), so my goal is to really watch what I'm using to fuel my body. If 80% of my weight loss journey is directly related to what I eat, by cleaning up my diet I can have a major impact on my weight and overall fitness and health!

The next conundrum: what does it mean to "clean up my diet" ?  What is "clean eating"?

Well, here's the shtick. Clean eating is easier said that done. Because so much of what we eat is processed, altered, treated with hormones, pesticides, herbicides, artificially sweetened, colored and, for lack of a better phrase, nutritionally bankrupt.

In our fast paced, express line, multi-tasking, tele-visa-phon-ernetting lives, how many of us really take the time to eat whole, real foods that aren't processed to the bejesus? I mean, sure, if I had a ton of money or a personal chef at my disposal, I know all the super yummy healthy recipes I'd make. But I live in the real world. The world where I grab something fast, hit the door and don't stop running all day. Where grabbing fast food after practices, a quick bite before volleyball, or something frozen and "light" becomes my best choice. Not really the best choice. 

I've been prompted by my pal and trainer, Ben (check out his site!), to read labels. How many chemicals are in the food I eat every day. How much sucralose or aspartame? How many artificial colors and chemicals?  Ya, if I can't pronounce half of what's on the label, I shouldn't be eating it. Sure, it's sugar free... but what IS inside it that makes it taste sweet is a chemical that your body can't handle. Steroids and antibiotics in our meat and dairy products is another issue. How about pesticides and herbicides on my veggies? How processed is the grain and breads we eat - bleached and devoid of the good things our body needs?

AAARRRGGHHH! What is it that I'm supposed to eat?!

So, for the first 30 days of my "whole life", I'm following the advice of my trainer and taking part in the Isagenix 30 Day Cleanse.  Basically, it's a meal replacement system, made up of the cleanest, organic building blocks and natural ingredients that you can get in a protein shake. It also incorporates fasting one day each week.  I've stocked up on the ingredients to make a healthy meal each day (organic spinach, broccoli slaw, carrots, crasins, salmon and boneless/skinless chicken), veggies + hummus, and organically grown fruits for clean snacks, and I spent Sunday evening washing, chopping and prepackaging my work week meals.  I have a shake for breakfast, a 400-600 calorie, protein rich, clean lunch, and a shake for dinner. I get snacks in between too - clean is the rule. 

Preparation is the key to my success. If I fail to plan, I will fail to succeed.

Today was Day One. I feel great. It was a busy day, I had to remind myself to eat (I wasn't really hungry at all), and the shakes taste pretty good. My salmon salad for lunch was amazing, despite my old salad rule. (Old Jen's Rule: Salads go next to your lunch, they can't BE your lunch.) Dang it. I'm going to have to amend that rule.

I think in the long term, I'd like to try and eat as much "real food" as possible, saving shakes and the like for the crazy busy running around days as a healthy and clean alternative. But for now... I've got 29 days to go.  This is going to be a great jump start to a new way of thinking about food.

But I haven't forgotten about the second 80 in my 80/80 rule. While I'm going to do everything in my power to stay true to this 30 days cleanse, I know that on day 31, there may be a brownie on the menu. Or pizza. Or a vodka cranberry with a lime wedge. Let's face it, I'm human and I love to eat/drink. But if I can stick to my clean plan 80% of the time, I should be so far ahead of the curve that the line looks straight. 

Remember, clean eating is 80% - I hope to share what I've been doing about the other 20% soon - working out with both strength and cardio training. And who knew... it can be fun, too! I also want to share the benefits of rest and relaxation and overall heath through chiropractic care and regular check ups with your physician.  All components of my "whole life".  All things I can do to keep myself firing on all cylinders. 

Now, it's quiet in the house and I get 30 minutes to read before bed time. Making time for 'me time' is one of my favorite components of my "whole life". Now, where was I, oh yes, chapter 4....

<3 Jen

Are you making little changes to get closer to your "whole life" ? I'd love to hear about them! Leave comments!