2014 Goals...NOT Resolutions!

It’s that time of year where everyone starts thinking about their New Year’s Resolutions!  Well, I have decided that instead of making a list of unrealistic resolutions that I can’t keep – I am going to make a list of goals I can actually achieve. Yes, some of my goals feel unattainable and really scare me, but if I believe in myself enough – I know I can achieve them.  So, without further ado – here’s my list of goals for 2014:

1. Run a Half Marathon:  ZOOMA Texas - April 12th 
2. Wear a bikini without shorts on and feel comfortable
3. Don't skip more than 2 days between workouts
4. Get into a size 4 pair of jeans
5. Eat clean by following my meal plan and allow myself one cheat meal per week

I know the list isn't long, but these are all things that I have wanted to do for a long time.  Let's be real...I will make mistakes, I will want to quit, and I will want to say oh screw it.  But, this year I am holding myself accountable - whatever it takes.  I WILL achieve my goals, and I will NOT quit!  No more excuses!  Life is too short to keep on getting in my own way, and I'm DONE. I know I have what it takes, and I know I can do this.  

What are your goals for 2014?  Are they realistic, do you believe you can achieve them?  Here's some tips to help you reach them:

• Write it down and put it somewhere you will see it every single day.
• Make yourself accountable to your friends and family by sharing your goals with them. 
• Put it on your calendar.  Having a date associated with a goal makes it more real.
• Make a plan.  If you have a huge goal, breaking it up into smaller daily goals will help you get there. 
• Make a commitment to yourself.  

If you believe in yourself and have the determination - you can do anything!

Food Is Fuel, NOT Therapy

I have learned something about myself this week...I have a problem with emotional eating!  When I get bored, I want to munch on Cheez-its.  When I get stressed, I want to eat greasy cheese sticks from Sonic...with an extra-long chili cheese coney...and a dr. pepper with cherry and vanilla...and possibly cheese cake bites.  When I get upset, I want anything chocolate.  I could go on and on, but it all boils down to the fact that I have lived the majority of my life turning to food for comfort.  Instead of dealing with whatever is going on at the moment, I want to grab food to take my mind off of whatever it is so I can feel better for a little while.  Now what does that solve?  NOTHING!

This is a problem I deal with on a daily basis, and I have to seriously stop and think about food decisions all the time.  Like yesterday, I had to go pick up some medicine from Walgreens...and on the way there, I was like OH! I can grab a Snickers while I'm there!  Then I was like wait, I can't do that because I have to run later.  So I avoided the temptation all together and took the drive-through pharmacy window instead.  Then today at lunch, I had to go run errands...passing by Taco Bell, Sonic, Arby's, ALL those tempting fast-food places.  When I thought about swinging in, I thought about how much progress I have made just the past few days, and I thought about running in the freezing cold last night - and I just kept on driving!

My coach and friend said something the other day, "Food is not therapy" - and it has really stuck with me.  I never realized how much I turn to food to make me feel better, and breaking that habit is super hard!  Is this something you struggle with too?  If so, the next time you catch yourself wanting to go to the dreaded drive-through or grab a candy bar, stop and ask yourself these questions:

• Will eating this help me reach my long-term goal?
• Is this even healthy or is it just empty calories?
• Why do I want to eat this all of a sudden?
• Is eating this going to solve what's bothering me?
• What healthy alternative is there instead of eating this?

AND REMEMBER...

Make the Decision

Where did November go?  Oh that's right, I was hibernating!  This is my letting it all out post, sorry not a lot of tips this time - just wanted yall to know what's been going on lately!

Back in February, I started boot camp.  I kicked serious butt.  I was a lean mean machine, and then my membership ran out.  I thought oh it's cool I'll just take a break for a little bit.  So I did...for about 2 months.  I went back to all of my old habits and quit working out...and it shows!  My pants got tighter, my face got fluffier, my butt got wider, and my confidence got smaller.  Things started stressing me out more than usual, I stopped taking time to take care of me, and instead of going to sweat them off - I would go home, put on my pajama pants, and park it on the couch with food.  I didn't give a rip what I ate, and I didn't care about working out.  

I was driving to work one morning, and I realized that I didn't have a goal anymore.  I didn't have a challenge, and I didn't have anything to work toward.  Then it hit me, do the half-marathon (that you backed out of a few months ago because you were scared)!  So, I signed up.  I decided that I would let things slide until December 1, and then it was game on.  I started back on track on Sunday, and I am SO GLAD.  I know the scale isn't always right, but I have lost 3.2 pounds already!  I have been following my meal plan and working out, and what a difference it makes.  

I've learned this year more than anything that if you don't take time to take care of yourself, then you can't love who you are.  It's really easy for me to put everyone and everything else first, and then I'm left on the sidelines like helllllooo?!?!?  Well I didn't lose all that fat and gain all that confidence before by putting myself last, and I'm NOT doing it anymore.  

Yes, I'm scared and there are lots of things that could hold me back, but I want this.  I've made the decision!  I AM running a half-marathon in April, I WILL get back into all of my old clothes, I WILL be confident again, and I WILL RISE ABOVE my failures!  

Grocery Shopping 101

Do you feel overwhelmed at the thought of walking into the grocery store and buying only healthy stuff?  I mean, healthy food is supposed to be SO much more expensive, right??  Not necessarily!  I have had to re-learn how to grocery shop, and I do it all on a budget.  Just remember, you are on a mission: get the food, stay under budget, and get out!!!

I’ve had some people ask me how I manage to get groceries for me and my hubs for under a hundred bucks every week.  Eating healthy is really not as expensive as the world makes it out to be.  Sure, you can get carried away and start buying all kinds of weird fancy stuff, but you don’t need to.  Keep it simple, keep it clean, and don’t overcomplicate it! 

Here are some tips that I’ve learned that might help you get everything you need to eat healthier while on a budget: 

1.    You must ALWAYS have a LIST!  If it’s not on your list, then DON’T TOUCH IT!
2.    Decide which meals you want to cook for the week, and make sure the ingredients are on your list.
3.    Go in armed with your Benjamin!  I carry ONE $100 bill, and a $10 bill just in case.  If I go over that amount, then I put things back.  Using a credit or debit card makes it way too tempting to spend more than you had planned.
4.    Don’t walk in the door hungry...then you will want to buy everything you see, and you’ll be grabbing all those free samples of foods from the ladies in the fancy chef hats!
5.     The fresh produce and meat sections should be where you gather most of your foods -  veggies, fruits, and lean proteins.
6.    Stay away from processed foods!  The fewer the ingredients listed on the back, the better.  That means NO chips, cereal, ice cream, bread, any of that stuff.
7.     Limit your trips down the center aisles - they are packed with processed foods.  I grab just a handful of things from center aisles - like almonds, quinoa, and spices.
8.    Study those nutrition labels!  Just because something says “sugar free” or “fat free” does not necessarily mean it’s true.  See Butter Betrayal post for more info.
9.    Keep an eye out for sales and coupons.
10.      Resist temptation!  Those cookies are going to be calling your name...ignore them!  If you don’t buy it, you won’t bring it home, and you won’t eat it!

I hope these tips will help you the next time you go get groceries! :)

Butter Betrayal

Have yall ever picked up one of those pretty little yellow fake butter sprays, thinking oh it’s not really butter, it can’t be THAT bad?! ...  Then you take it home, cook up a healthy meal, and spray it all over your rice or potatoes? I have!!  One day I was talking with my coach and just out of curiosity asked her if that fake spray butter was bad. What she told me changed my whole perception of that stuff!

Look at the ingredients listed below in real butter and spray butter...All of the highlighted items are included in both...see how similar they are??  They can get away with labeling it “fat free” because the serving size is so small. Truth is, that little bottle is loaded with FAT!!! After discovering all of this, I felt COMPLETELY BETRAYED by the butter!  All along, I had been thinking I was doing so good...eating so much healthier, cutting out certain things, and just adding a few squirts of fake butter to top it off.  Fake butter was my friend, it wasn't supposed to make me fluffy!  I have used this stuff for years!  Now, when I see labels that read “fat free” or “sugar free” – I pick them up and read the ingredients closely because obviously, the labels can be totally misleading.  Avoid this stuff - it is processed and not good for you!

Country Crock Butter Ingredients:

• Vegetable Oil Blend (Soybean Oil, Palm Oil, Palm Kernel Oil)
• Water
• Whey (milk)
• Salt
• Mono and Diglycerides
• Soy Lecithin
• Potassium Sorbate and Calcium Disodium EDTA
• Citric Acid
• Vitamin A Palmitate
• Beta Carotene (color)
• Flavor(s) Natural & Artificial
• Cholecalciferol (Vitamin D3)

I Can’t Believe It's Not Butter Ingredients:

• Water
• Soybean Oil
• Extra Virgin Olive Oil
• Salt
• Sweet Cream Buttermilk
• Xantham Gum
• Soy Lecithin
• Polysorbate 60
• Lactic Acid
• Potassium Sorbate and Calcium Disodium EDTA
• Natural and Artificial Flavor
• Vitamin A Palmitate
• Beta Carotene (color)

DON'T GET BETRAYED BY THE BUTTER YALL!!!

Gettin' Down to the Basics

I want to share some of the basic guidelines that I follow for healthy eating.  This list is full of things that I JUST learned this year...yeah, about time right?  After quitting and re-starting a certain weight loss program numerous times over the years, I realized that I had no clue how to eat healthy.  Now I'm not saying that I don't break my own rules from time to time with food (because I totally do -you need a cheat meal every now and then), but following these guidelines has helped me get to where I am today.  It's hard to know what to eat after all of the commercials you see on tv and all the crazy stuff you read about diets and magic pills these days!!

Here's the Truth:  When it comes to eating healthy in order to burn fat, it’s really NOT that complicated.  You can make it that way if you want, but I like to keep it simple!

So, here's my list of guidelines to follow when it comes to eating healthy:

•  NO Processed Foods!
• If it comes in a package, take caution!  I’m talking cereal, potato chips, bread, whole wheat pasta, frozen “healthy” dinners, protein bars, all that stuff.  It’s all full of empty calories.  Do your best to eat fresh natural foods.  If you can't find it fresh, get it frozen.  If you can't find it frozen, get it canned.  Remember that you want to eat foods that are as close to their natural state as possible.

• Eat 5-6 Meals a Day
• You need to be eating 5-6 small meals a day.  For me, that consists of breakfast, morning snack, lunch, afternoon snack, supper, and a post-workout shake.  If you skip a meal or don’t eat every 2-3 hours...you will probably get really hungry and most likely overeat at the next meal.

• Drink Lots of Water
• Shoot for a gallon a day.  Drinking water keeps you hydrated and helps lessen fluid retention.  Stay away from Dr. Pepper, Diet Cokes, Coke Zeros, and Sweet Tea.  Plain ole water is your new best friend.

• Remember your Macronutrients!
• These are your Proteins, Carbs, and Fats.  If you want to burn fat - stick to 40% carbs, 40% protein, and 20% fat on a daily basis.

• Eat your Protein
• You need to be eating lean healthy protein at every meal.  My favorite healthy protein sources are:  tilapia, chicken breast, egg whites, lean beef, nonfat plain greek yogurt, and protein powder.  If you skip out on your protein, you won’t be able to build muscle as fast, and you will be hungrier between meals.

• Eat Healthy Carbs
• Yes, I said eat carbs!  :)  And no, I don’t mean french fries!  My favorite healthy carb sources are:  green veggies, sweet potatoes, oats, quinoa, and brown rice.  Stick to carbs that are low-glycemic, full of fiber, and slow-digesting.

• Eat Healthy Fats
• My favorite fat sources are almonds and olive oil.

•  Eat Veggies
• Try to buy green veggies.  My favorites are broccoli, brussels sprouts, and baby spinach.

• Cut out as much Sugar as possible
• Sugar turns into FAT...and where does fat go?  For me, it’s my butt and legs, and I definitely don’t want more junk in my trunk!  If you want to sweeten something up, use Stevia (it’s all natural and doesn’t contain aspartame or any of that other artificial stuff).

• NO ALCOHOL
• Alcohol just turns into sugar, then turns into fat...and we all know what that does.  The way your body processes alcohol will also put you into fat-STORING mode instead of fat-BURNING mode.  It's okay to allow yourself a drink every now and then, but if you don't watch it - you will grow yourself a gut real fast!

So, there you have it!  I tried not to go into too much detail to keep things simple, so if you want to know more details - feel free to shoot me an email!  I know that when I was just starting to learn about food, I didn't know what the heck macronutrients were and the thought of having to eat a % of this or that was overwhelming and confusing!  If you want to take the guesswork out and get a custom meal plan, just ask me how and I will point you in the right direction.

**Bottom Line:  If you want to burn fat, you have to learn how to be successful in the kitchen.  You can't "outwork" a bad diet.  What you eat is a HUGE part of what determines your success when getting healthy!!!!**

Let's Get Started!

This is my FIRST Blog post ever!  Bear with me yall!  The idea to start this blog was given to me by one of my best friends/coach/trainer lady, Kristina Kaderli.  She has been the light in the darkness in this crazy world of FOOD that we live in, and after learning everything she has taught me - I feel that it's only fair to share it with everyone I can so they can benefit from it too!  So, this blog is going to be dedicated mostly to the what, why, when, and how of my eating habits.  

Here's a little bit about how I got started (most of yall know this already, but for those of you who don't, this is for you)....In February of this year, I had a wake up call.  I lost a dear friend and one of my grandparents unexpectedly.  I had always known that life was short, but it took me losing people I loved for it to hit home.  No longer did I want to switch cheeks on the couch, no longer did I want to be uncomfortable in my own skin, and no longer did I want to sit back and say "I wish."  I wanted a change, so that's exactly what I did.  I found a Groupon for Synergy Fitness, and I started going to boot camp.  My first day was horrible because I was so out of shape, and I thought I might have lost it there for a second for wanting to do all those crazy workouts!  But I kept after it and actually started to enjoy going.  One night, my coach at the time, Eugene, called me...and he wanted to talk about FOOD of all things!  He asked me what I ate for supper, and I felt a rush of terror come over me as I said, "Pizza." He recommended that I get a meal plan from Kristina, and that's exactly what I did.  Best 20 bucks I ever spent!!  She taught me a completely new way to eat, and guess what...that fat started just melting off, and that's when I really started to change!

Since I started my journey to get healthy in February, I have...won a fat loss challenge, ran two 5k's, and cut my pants size in half!  

I want yall to know that it has NOT been easy, there have been times I want to quit (and have for about a month), and there have been lots of challenges and struggles.  I plan on posting here a few times a month not only to show yall some awesome tips on how to be successful in the kitchen but also to keep myself accountable.  Here's to keepin it real yall!!  :)