What a life

Saturday was my Turbo Kick Instructor training course, which lasted 9 hrs!!!  Time flew by so fast with all of the fun we were all having that it felt more like 3 hours.
Wow, was that a rush or what!  I learned so much in one class and had so much fun that I was bustin out moves in the car while cuing and singing on the way home...is that legal?  At least I wasn't talking or texting on my cell phone, right??  I am looking forward to sharing this booty rockin class with everyone!
I feel like one lucky lady to have this life that I live!  God has given me so much that I am so thankful for and all I can do is put a huge smile on my face and share it with my family, friends, and peers.  I never would have thought that I would be where I am today.  In the past few years my world has changed immensely and has taught me many of things.  Life happens, interferences occur, schedules get changed and I still feel like I am the luckiest girl around!  Having all of these opportunities to work and train with such awesome clients, teach fun and challenging workouts classes to a fabulous group of friends is my job, yep that is right!  I have the best job EVER!  I thank god everyday that he has blessed me with such a wonderful life!
4 years ago when my husband and I were blessed with our little miracle, did I ever think I would be working.  I was going to be a full time stay at home mommy.  I was asked to start back to teaching and training shortly after having her because of a need.  I said yes and started working a bit which has somehow led me to where I am today.  My number one job and passion is being a wife to my wonderful husband and the best mommy I can possibly be to our beautiful little girl.  My second job, which is a true passion of mine is my Fitness and Nutritional training and classes.  How can life get much better then this!

Sugar Detox

Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to 'fix' the situation.  Sweets also "trigger the release of endorphins . . . the brain's natural narcotics, helping you to relax when stressed."

You've probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It's because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I've definitely experienced this crash too many times.

Not only do you gain weight from eating too much sugar but it also suppresses the immune system's defenses against bacterial infections.  It increases the risk of blood clots and strokes, it contributes to hyperactivity, anxiety, depression and difficulty concentrating.  Sugar can also lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease and tooth decay.  Sugar is also known to speed the process of aging, including wrinkles and gray hair.

The first step is to try to eliminate as much sugar out of your diet as possible.  Try to resist the urge to give it to large amounts of sugar.  After a few days it will be out of your system.  Just because you have a work party or someone bought you chocolates doesn't mean you have to eat it!

Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person's daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren't designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products). To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That's the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It's okay to have a dessert or sugary snack on occasion, but make sure it's not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

When eliminating sugar from your diet look be watchful for the following ingredients:

Agave nectar/syrup

Cane juice crystals

Cane sugar

Caramel

Carob syrup

Corn syrup

Corn syrup solids

Dextrin

Dextrose

Fructose

Fruit juice concentrate (apple, grape, or pear)

Galactose

Glucose

High fructose corn syrup

Honey

Lactose

Maltose

Malt syrup

Molasses

Sorbitol

Sucrose

Using spices and herbs can trick your taste buds into thinking you're eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you're choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you're opting for a balance of foods that will be absorbed at a slower rate. Then you'll have a steadier flow of blood sugar that's far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

The best way to avoid impulse eating when you're overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body's needs rather than around your to-do list if you can. You'll find it much easier to stop eating once you're full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone's a little different, and you should experiment to find what works best for you.

High-fiber foods fill you up—yet they bring less fat to the table.  Plus eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. 

Make sure you find alternative foods and activities that you actually enjoy. If they aren't satisfying, you'll eventually abandon them for your old habits. When I'm craving something sweet yet healthy I eat a couple spears of dried cantaloupe that I buy in the bulk section at Cutsforth's Thriftway.

Bright sunny day's

While the weather is cool and breezy we have this bright shiny thing staring us right in our face, the sun.  Take advantage of those outdoor projects that need to get done around the house, while the weather is nice.  Yesterday, I was fortunate to have to have the time to do some yard work.  Gracie was able to get some time riding he bike and most of all play with the neighbors, which she loved!
I know I need to still paint out bedroom, so our carpet can be installed.  However, I couldn't resist being outdoors yesterday, when it was so beautiful outside.  I felt so good and rejuvenated, just having that time outside in the sunny weather.  After mowing the lawn, trimming all the shrubs and filling up the yard debris bin, I had to stop unfortunately because it was getting dark and I ran out of space in the yard debris bin.
After a nice warm meal of Grilled Turkey Breast with homemade BBQ Sauce, Butternut Squash and a big nice green salad, Gracie and I ran our bath water for a nice relaxing bubble bath.

All relaxed now and ready to unwind, we snuggled on the couch with my hubby and watched Tv to finish the evening.  What a wonderful day!  Projects getting done inside and out with bright sunny days to cheer us all up a bit!

Tuesday & Thursday mornings are my run days, so I was looking forward to our run this morning with the weather how it was yesterday, I knew it would be a great run today!  What a great way to start off another day!  :)  Looking forward to a fun day of Bootcamp class today!

Have a wonderful day and take advantage of this beautiful weather to go outside and play or ride your bikes or perhaps do a little yard work!!

This past week has been very busy and filled with Birthday activities!  Our little Gracie turned 4 on January 19th.  She is a true blessing to my husband and I.  I thank god everyday day for her and am so blessed to have such an amazing and beautiful child.
We are also in the middle of remodeling our master bedroom.  In the midst of the construction, we were able to clean everything up enough to have a family Birthday party at our house on Wednesday and a Princess Tea Party with all of Gracie's little friends on Saturday.  Both parties were a huge success and tons of fun!  I have to admit, life doesn't get much better then your little girl thanking you for the best Birthday party ever!  That put a huge smile on my face and made it worth every tiring moment!

Thank you god for blessing my husband and I with such a precious gift.  I thank you everyday for her and am so blessed to her mommy.

After a long week of home projects & Birthday parties, I am pooped!  Is it insane to say, that I loved every minute of it?  I wouldn't change a thing and it all went as planned :)

My daily routine

Monday through Friday I wake up at 4:30am.  Yah, I know this is early but you know my body is adjusted to it and I just do my best to get to bed around 9pm.  The weekends are a little different, depending on what kind of activities my family has planned, however I always make time for exercise.  Getting my day started with a good sweat & challenge is what rev's me up for my day and gets me going.  I totally notice on days that I wait to exercise later in the day, that I am dragging and have a hard time making time for it later in the day.  Life goes on and my schedule is packed just as most of yours is, too.  Making exercise part of my day is a thoughtless priority.  It just comes naturally.  I love the way it makes me feel, the energy it gives me and the happy endorphins I feel when I am through.  

I know how difficult it is to squeeze in exercise, eating healthy, work, family, fun, etc......this is life!  Nothing comes easy, everything is a challenge and it flat out stinks!  However, it is your life and you have to make it the best you can!  By exercising regularly and eating clean will give you the proper energy to be a better person, parent, etc..  

When adding these components in you tend to make better decisions, you are able prioritize between the most important things that need to get done to the less important things that can wait a bit, till you get to them.  

Don't you feel better when you have good energy, you feel strong & motivated but then are able to find a healthy and happy balance between time for you, work & family!

Give it a try!  Wake up early and get your day started with a good challenging & sweaty workout!  I dare you!  You will feel great & have great energy for the whole day!  Your day starts off on the right foot & while everyone in your house is still sleeping!  It may be challenging and you may have to fight that alarm clock when it goes off, but I promise you that it gets easier and your body gets adjusted to the early mornings and you will find as I have that I wouldn't do it any other way!  

Happy Friday!

Find your motivation

Find someone or something that motivates you to do your best and achieve your goals- is it your kids, a friend, a picture of someone with amazing abs, or a pair of temporarily-too-tight jeans? Remember this quote when you are trying to get through your next run, your exercise class workout, or last set at the gym.  Did you cave today and have pizza and beer?  Just think of it as a roadblock in your day, find your motivation and get back on track towards your destination. I'd love to hear or see what motivates you!


Staying motivated keeps you focused on helping you reach your goals.  Don't let yourself give up when having a bad day or a cheat meal.  Pick yourself back up and think of that one thing or person that really keeps you motivated and get back on your feet.  Life is full of roller coasters, you never know when you are going to drop or make a sharp turn however, you do know you have control of YOU and you, can stay strong and focused even if you have a off day.  


Part of setting goals is knowing that it might take time and that nothing comes at the snap of your fingers, even though that would be nice!  Set realistic short term goals, eat clean, drink 60-100 oz of water a day, take a good multi-vitamin, get 7-9 hours rest a night and eat regularly.  Making small changes will help you lead into a lifestyle rather then a "quick fix" which usually don't work to quickly or last too long anyways.  


So figure out what motivates you, set short term goals and make baby steps.  This will help you lead a healthy lifestyle for you and your family so that you can all be happy, healthy & confidant individuals!


Happy Friday!