Have you found yourself over indulging this Holiday Season? Have you ever had a weekend where you maybe ate or drank a little too much? I know I have. Not only did I feel the bloat and the yuck, but then I felt the guilt. The 3 Day Refresh was and continues to be a game changer for me and my pursuit of better health and fitness. I am not saying that this product is an excuse to go crazy on the Holidays, but it sure helps ease my mind and allows me to enjoy a guilt free few days. Why might you choose to refresh? • You need a clean break from a unhealthy eating. • You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. • You want to jump-start healthy eating habits for a new workout program. • You want to quickly lose a few pounds for an upcoming event. • You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time. • You want your clothes to fit better. • You want more energy. The first refresh I completed was after spending a week away with family. I ate and drank like I hadn’t in months. I felt gross, I was bloated, and I had added a little unwanted weight. Over the course of that week I had also gotten into some of the habits I worked so hard to get rid of. I was eating too early in the morning, I was snacking ALL day long and was eating up until I went to sleep. I was really worried about whether or not I would be able to get back on track when I got home. That first refresh was challenging but totally worth it. Not only did I lose the bloat and the extra weight I had put on, I even lost extra! More importantly, though, I learned so much more about my body and my mind! This program reinforced for some of what I already knew...I usually eat out of boredom and routine. I discovered that the later I eat at night, the earlier I find myself hungry in the morning. When I stop eating after dinner, I don't wake up super hungry and needing food right away. I also wake up less bloated and overly full feeling. I finally understood the importance of water and staying hydrated. This is something we all know, but to actually experience and feel it was incredible. The more water I drank consistently throughout the day, the less hungry I felt in between meals. I also got to really understand that sometimes my brain tells me I am hungry because the signal from my stomach hasn't reached it yet. When I ate what I was allowed to eat but thought I was still hungry, I didn't just eat more (like I would have done in the past), instead I drank extra water and waited it out. Seriously, about 15 minutes later, I wasn't hungry anymore. I couldn't believe how much better my food tasted (yes, I said food! This isn't a typical cleanse, you eat real food!). There is something to be said about eating the right food your body needs after your body has rid itself of the toxins and junk that were in it. That first 3 Day Refresh I did got rid of 6 pounds, along with an inch in my hips and an inch in my waist. I slept better over those 3 days and actually felt stronger and I had increased mental clarity. Since that first refresh 3 years ago I have utilized the plan following about every 3 months to keep me in check and not straying too far from my nutrition. I don't weigh myself or keep measurements anymore when I do the program because I am truly using it to reset my mind and body and put an end to bad habits before they take over. What is it really, what do I eat and what does this plan come with? OR *************************************************************************************
I have created a Facebook community for those looking to bring out the athlete within them. I have discovered that you can take the girl out of competitive sports but you can’t take the Athlete out of the Girl! I wanted to design a community where former athletes can go to in order to feel part of a team again. Where they can be around other like minded individuals and have a community where others “get” them. I want a community where we can look for ways to become healthier physically, emotionally and spiritually. I would love to have you join us at Finding My Fierce
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We are constantly being bombarded with information about how important it is to workout and eat right. We have started to even see Fast Food restaurants offering “healthier” choices. Supermarkets are making more of an effort to enhance their organic food selection and are offering more variety in what they already have. The fitness industry is booming as well with new programs, gyms and ways to workout! With everything out there we can very easily become overwhelmed. Sometimes there are too many choices that we fall into a state of analysis paralysis. Instead of choosing one, we spend too much time analyzing and never making a decision. So, how do you pick the right program for you? I have complete several different fitness programs and followed various nutrition plans over the years. Some have been fantastic, some, not so much. I have achieved success and a lot of failure. Some of the failure was my own, some of it was the unrealistic expectations of the programs or plans I followed. I have boiled some of the key factors you want to consider when choosing a program. 1. Is there a nutrition plan? You can’t outwork a bad diet. Is your fitness program paired with a nutrition plan? Is it a plan that you understand and can follow? More importantly, is it a plan that is realistic and you can follow long term? 2. What kind of workouts do you enjoy? It is important that you choose a workout that you will enjoy doing. If you choos e something you hate, you won’t stick with it. If you are someone who does not enjoy cardio, you don’t want to pick a program that is primarily cardio. If you don’t like lifting weights, you won’t want a program that is all weightlifting. Yes, we want to mix things up and yes, we should try things that are difficult to us, but it does us no good to choose a program we will not do. 3. How much time are you willing to make? Notice this question isn’t asking how much time do you have. Most of us don’t have time in our day, but we make time for things that are important and things that matter. Your health is important and needs to matter! I have found amazing programs that are as short as 10 minutes! Most of us can’t make an hour in our day, but we can usually find a few blocks of 10 minutes, or even a 30 minutes chunk of time. 4. What kind of equipment and space do you have at home and are you willing to invest in any equipment? Space and equipment are often concerns when looking to workout from home. Programs can range from no equipment to needing bands, chin up bars, benches or needing several different dumbbells. It is important to consider what you will need in order to fully participate in the program you choose. If you don’t have the equipment needed, are you willing to invest in it? If not, you will want to look at other options. When it comes to figuring out space, most of us don’t have gyms in our home. Most of us don’t have spare rooms to use as workout space either. When looking to do a program from home, be sure to look at the amount of space you need. Many programs can be done in your living room (you may need to slide a table out of the way). I have found the majority of programs I choose need a little more space than a yoga mat in order to do fully do them. 5. Do you have injuries or medical conditions you need to work around?I have a knee injury that limits my running and jumping. When choosing a program it is important to look at the impact it will have on your body and determine if your body can handle it safely, or if the program lends itself to modifications. If not, you will want to look at something else. The fitness industry has begun to understand this and has added modification in many workouts on the market. 6. What are your goals? Are you looking to become more flexible? Are you looking to slim down? Are you looking to tone up? Are you looking to add some bulk? These are all questions you want to consider when choosing a program. Many programs out there are designed with a specific purpose, so know your goals before selecting. One of the advantages to the programs I use is their money back guarantee! If for some reason you look at all these factors and find the program you selected isn’t what you thought it would be or you don’t like it for any reason, you can return it! This has helped me to not fall into that analysis paralysis trap. No one wants to figure out a program, spend money and then not like it or not see a return! I would love to talk to you more about finding a program and connecting you with my next challenge group! LET’S CONNECT ************************************************************************************* I have created a Facebook community for those looking to bring out the athlete within them. I have discovered that you can take the girl out of competitive sports but you can’t take the Athlete out of the Girl! I wanted to design a community where former athletes can go to in order to feel part of a team again. Where they can be around other like minded individuals and have a community where others “get” them. I want a community where we can look for ways to become healthier physically, emotionally and spiritually. I would love to have you join us at Finding My Fierce There was a time before I hit a good healthy weight and size that I thought it was easy for all those people who were already there to stay there. I couldn’t have been more wrong about anything in my life! I am not saying that it’s not work and not challenging to get to that goal, but once you are there, what keeps you going? There is something exciting and motivating about seeing your weight go down on the scale each week, or inches melting off your body, or clothes fitting different. But, what happens when you don’t have those things motivating you. What keeps you going? I struggled with this and this very reason is part of the reason I found myself yo-yoing so much. Although, I did want to be healthy, it was hard for me to maintain without that external motivation. As an athlete I am hard wired and driven to set goals and smash them, so I needed to find new ways of measuring progress to stay motivated and engaged. 3 Ways To Stay motivated after Hitting that Goal
This is very important to me. I don’t want to go backwards. Remembering what I looked and felt like before reaching a goal provides some motivation to keep working. This concept is similar to remembering the sting of a bad loss. I know that I would work extra hard to not have to feel that hurt and disappointment again, so I use this idea with my personal fitness and nutrition. 2. Set a new goal! Set a goal that gets you excited. Make sure it is a goal you can measure with a number or a visual so you can see the progress. You may look to increase your reps by a percentage or increase flexibility, or be able to do a movement longer or faster. Whatever it is that makes sense for you, do it! Make sure it is something that is challenging and that you will be able to track progress along the way. 3. Find a Team Find a team of people that you can share with and who will push you. You want people who will help keep you accountable. You want the kind of people who will call you out when you need it but who will cheer you on and celebrate with you. As former athletes, we have a drive to always do better and do more. It is important we are continually looking to set new goals that will stretch us, challenge us and most importantly, change us!
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I have created a Facebook community for those looking to bring out the athlete within them. I have discovered that you can take the girl out of competitive sports but you can’t take the Athlete out of the Girl! I wanted to design a community where former athletes can go to in order to feel part of a team again. Where they can be around other like minded individuals and have a community where others “get” them. I want a community where we can look for ways to become healthier physically, emotionally and spiritually. I would love to have you join us at Finding My Fierce |
Welcome!I am a former dual sport collegiate athlete sharing my story, how you can gain strength, confidence and discipline too, and how I apply lessons learned from competative sports and how to turn them into real life success. Archives
April 2019
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