My body as a trainer. Perfection is not happiness...do not be fooled.

Happiness > perfection

Here it is.

Me, no make up, no flex, no filter, no visible abs, after eating chips and drinking proseco....just me and my family. And yes, I'm a trainer. I study a lot, I read a lot, I love the science behind body and health, I love what I do, helping people be healthy. ⠀

     

I've been lean, I've placed 1st on stage (I own a sword!! see it below.), I've had abs, I've had delts that pop and glutes, I've also missed my husband and kids because I trained early and late, and missed mass quantities of food, wine, and pancakes just because my kid wanted a mommy-and-me date (and not trying to make them "fit my macros").⠀

⠀

But I've been on vacation a month now, I didn't have to workout to get to my "vacation body". This is me before vacation, on vacation and maybe even after vacation if I so choose. It's my lifestyle, I don't want

or need to be in pictures or on stage or have visible abs to be me anymore (and I did, don't get me wrong..been there, done that).⠀

Everyone should reach their "potential" at some point if they want. But my potential is being around for my kids, being happy, being there for my clients and understanding that having that wine, that cheese or that veggie...is because it fits my lifestyle of happy, healthy and balanced.⠀

 StressLess FatLossis what gets me through the busy days. I love lifting but sometimes I just need to focus on health.

BALANCE IS PERFECTION

#IIFWhyI'mNotdoingIt... for now (IIFYM)

It's been almost a year since I stopped logging all food...ALL food (except carbs for a week or so to make sure I was at a decent level for myself).

I had to take a break! I logged for so many years, learning about it in college when learning how to calculate nutrition, and then doing it for muscle building and fat loss over many different phases. A few competitions of calculating and weighing and stressing and playing Tetris with my food (which I actually really found fun most of the time, yes, I'm weird)...I was done.

I logged for a few weeks post-competition because I had accountability to my coach and I didn't want to blow up (...see below!)  but over 3 weeks I began to relax, and my mind wasn't there anymore. I had a 4 year old and a 10 month old, I was traveling for a few weeks, I had 2 holidays (Thanksgiving and Christmas no less!) and I just needed to take time off of weighing food and myself. I could feel my body going nuts, my hormones were going out of whack.. I had night sweats, my hair was falling out and my skin was so dry...among other things. I was still nursing but that didn't have anything to do with it because I was fine the rest of the time. It was my cortisol and thyroid, I thought, turned out it was low by blood test, but really I had adrenal fatigue.   I've written about that before... many people who live high stress, busy lives with kids and jobs and friends and family and... (you get the point!) can have it. It's fairly common, and fixable.

I took my doc's advice and paired it with the knowledge I had from my education in nutrition and fitness and got to work. BAM! #StressLessFatLoss was born and 1 year later, I still haven't logged food and I'm in a better place mentally and so much better physically.
** The final picture below is after a 12 week round and then round 2 which incorporates heavy lifting days again..woo hoo!)

Counting macros was so helpful when I was "bulking" and putting on muscle, and it was great for "cutting" rapidly...but for me, a busy mom, I needed to do something different and just be happy with who I am, where my body is and my health.

If you're a regular person, and not a bodybuilder/competitor, then you get this. It's about health first, then looks, or at least it should be. If you work on health first, the fat loss comes SO much EASIER.

1 year of  not weighing a morsel
The best part: not sucking in in the last picture,
sucking in the middle one (see: face)

Went from this to THAT ---> in 2 months

StressLess Fat Loss is a style of fitness and health that I've used with many clients, those with goals that it is similar to. Most of my clients still log food (IIFYM) because it's a WONDERFUL tool to help you learn what to eat, how much and a good balance. Because, let's be honest, many people don't really know WHAT they eat on a weekly basis. But when something that is supposed to be helpful, isn't...there's your sign.

Check out the StressLess FatLoss Program I have online, it's a revolving door so you can start when you can and follow the video workouts in order, using the calendar and the nutrition advice e-book and video and our FB group.  It's all about balancing time, energy and hormones. So Protein and Veggies are the main focus for most of the program with the theory that you will learn to eat the right foods that are NUTRIENT DENSE and you'll fill up. Then over time, cravings for sugary/starchy things will subside and you can go back to eating Protein and veggies while mixing in fun foods on a weekly or bi-weekly basis. But i'm honest here, it takes TIME. Look at how long it took me, and I'm in nutrition and fitness for life. 

YOU CAN DO IT. I'D LOVE TO HELP.

www.stresslessfatloss.com

Fit mommy, fit baby!

Hi everyone! I hope Spring is going well and you're as happy as I am to be out of the cold and into the (already) sweltering heat! It makes me happy :)  Guess what?! I was a featured blogger on For Two Fitness! They sell some pretty cool workout clothes for pregnant moms but also provide great advice on staying healthy and working out. Check out my blog here!  Then stop in and check out the rest of their website.


On another note:
We just finished a "Spring into Summer" 6 week lifestyle challenge at the HeartStrong Fitness studio and the winners were announced!

All the final check ins done and the winner was announced in our private facebook group but I thought I'd let everyone know that Michelle Leaf was our grand prize winner of the Spring into Summer 6 week challenge! She has done amazing! Such a great inspiration!
*EVERYONE lost inches (and that's what we want...smaller and tighter!) 
*not everyone lost pounds but I always say it's not about the scale in the grand scheme of things  next time we'll change it up for the final results. But I am so proud of everyone who did this challenge and I hope you all keep up the workouts and healthy choices! Thank you!

This challenge gave me some grief a little bit. See, I always say that it's about the inches lost not what the scale says....but for this challenge sake, to make it fair, we had to do percent of total weight lost. This is an easier one that will be most fair across the board. I'm thinking I'll rearrange the way I do the next challenge because inches are certainly much more telling of body change than just the scale. I mean, I'm all about gaining muscle, and that's just what everyone did! yay!


Hope you have a happy and healthy weekend!

New Year, New food mmmm...

So January is over and I am now asking about the resolutions you've made for 2014....why now? Because it's about now that you are probably moving on from them :)  Resolutions, goals, personal fixes, do-overs,...whatever you call them I want you to think about them as Superbowl Sunday approaches us this weekend!

One of my many goals I set for myself was to add more recipes. I used to do it a lot so I'm going to post more recipes and workouts per blog. The recipes will be gluten free and mostly dairy free so I hope I can help those of you who are just finding out you need to be either one, or both, of those. It's rough when trying to change how you eat/cook so if I can help I will certainly try. Eating healthy is pretty much the only way we eat in our house, not because we try so hard but mostly because that's the stuff I like, and I cook so it ends up that way. We do like to splurge but our splurges tend to be Thai or sushi which are not the worst we could choose.

Here's the deal though. I'm not a chef, not even a wonderful cook. But I love to eat and I hate to shop soooo that means that I've become really good at figuring out how to put together meals with whatever is in the cabinet and they usually end up tasty, if I do say so myself.  I also have a few rules when it comes to recipes that I use. Due to my laziness most recipes will have 6 ingredients or less and about 5 steps or less (most will include one step that says "put all ingredients in a bowl and stir" :) ) So if you want easy and fast...I'm your girl...wait, I mean...you'll like my food suggestions.

Here's a great one for the Superbowl:

Peanut butter balls...

we did this regularly as a kid, it may even be the first recipe i memorized. It is great for the sweet tooth but will fill you up.

INGREDIENTS

1 cup peanut butter (an all natural PB is recommended — the only ingredient necessary is crushed peanuts)
1 cup honey
3 cups rolled oats (oatmeal)
1 cup dried fruit (we like crasins in our house but mini dark chocolate or rasins would do)
unsweetened coconut

DIRECTIONS

Mix the first four ingredients together thoroughly. Form them into balls (makes about 10-12 depending on size) then roll them in the crushed nuts, granola cereal, or unsweetened coconut. Serve or refrigerate.

Nutrition Info:

Recipe yields four dozen quarter-sized balls.

Nutritional information per serving: 100 calories; 5 g fat; 0 mg cholesterol; 12.2 g carbohydrates; 2.8 g protein; 4.4 mg sodium; 1.5 g fiber; 7.1 g sugar

Super Workout:
10 "field goal" Crunch- Lay on back with arms and legs stretched out and raise shoulders up while lifting legs and hold for 2 counts.
10 supermans- (reverse of elongated crunch) Lay on belly and raise legs and arms, hold for 2 count and lower
10 out and in ab crunches
20 touchdowns- stand with feet apart take left hand and as you side step to the right you touch left hand to the right foot. Then side jump/step to the left and bend to touch right hand to left foot. Alternating sides.
10 Squat sidekicks each leg - squat and then kick leg to the side kind of like a roundhouse kick.
10 Switch lunge jumps
15 Single leg squat each side
10 run-downs...20 high knee run in place and drop down for a pushup then repeat
15 tricep dips.

Repeat this 1 to 5 times before the game starts then at least once at the end....so you don't snack too much!

End of the first week of 2013...*workout, snack

Did you set a resolution this year? It's that time of year again, the time when we renew our goals to ourselves, to our lives and to our family. The first week of the new year is ending and I want to make sure we all are able stay on track for the year.  Those that forget by the next Friday that their New Year resolution was to "give up sugar" may need to reevaluate their goals. Seriously, no sugar.  Ever. For a whole year. Seriously? Did you make it a week? Try again.
       Well, I have to admit, I didn't really set a lot of resolutions, no list this year....but it was intentional. I always preach that it is important to set realistic goals, and resolutions are included in that too. I always do a self-check about May and October to see if I've hit my goals or kept with my resolution I made the previous January. In 2012 it was pretty close! (hey, no one is perfect). So this year I set two goals, one that focuses on myself and one that focuses on my family.
    #1... live as healthy as possible but don't live with regrets either. This means if I want a burrito, I eat one (well, if I can find a gluten free one *sad face*) or if I want anything to splurge on, do it but don't think about it days later. Eat it, enjoy it, and live the next 6 days happy and healthy.
     #2... be happy in life, with life and with my family. We are here together and we need to be grateful for what we have, who we have and live our best life..all of the time, not just when we remember. Sometimes life gets in the way of life. I'm going to make sure that I (and in turn, my family) appreciate everything and I don't sweat the small stuff. It's a cliche but it's true, don't sweat the small stuff!

So here's a great snack that I've been eating a ton of, it's simple and fast:
Hummus and sweet peppers!
Any flavor hummus will do, Sabra is my favorite brand because it is GF and I like the spicy because it stops you from eating a ton since your mouth is on fire.

Those little bell pepper like peppers in a bag you see in the grocery store are the ones I'm talking about.
       Dip and crunch. It's a perfect snack when you need to crunch something like a potato chip or crunchy candy.Try it

At-home workout for the week:
10 Donkey jumps with a chair on each side
10 push-ups
20 high knees
10 v-ups
10 jump-squats
***repeat 3 times or more, no less!  And time yourself, do it every day for a faster time- descriptions below

Donkey jumps with a chair- stand facing a chair, the part you sit on is facing you. Bend over and put one hand on either side of the seat, so you're leaning on it. (You'll be facing down with your butt sticking out basically) Then you'll jump with both feet together from side to side lifting from your hips. Keep grabbing the seat, don't let go, but jump right and left 10 times on each side.
Push-ups-  I hope you know what a push up is.... Keep your butt down, body in line and look about a foot in front of you on the floor.
High knees- Stand up and you will run in place bringing your knees as high as possible, slow down a bit so you can get your knees even higher, 20 on each side!!
 v-ups Lay on your back stretched out with arms over head and legs out straight. You will bring your finger tips to your toes, they'll meet above you so your body makes a V. Fingers to toes, then lower legs and arms back down, wash. rinse and repeat. :)
Jump-squats stand up, lower yourself into a squat and jump with your arms reaching high, land in a squat position (this is important! it will protect your knees from damage). Squat down, jump up high and do it all over again.

Locals: take a look at m 10-day Fit program, save your spot now it'll start soon :)

Happy, healthy week :)

The mathematical look at health

The 80/20 rule of fitness:

Shoot for working out 80% of the time (the week, the month and the year) and allow yourself to have 20% of down time. Down time is important!
         That is: workout 5-6 times a week and it will come out to about 85% of the week
                80% of the month and
                80% of the year.
The rest of the time is fun, active, play time!
This means rest and recover your body and your mind. Do not get caught up in the over-training, over-doing-it cycle and burn yourself out or worse, injure yourself. Build rest days into your workout plan!

The 80/20 rule of eating:

Eat well 80% of the time and allow some treat-meals 20% of the time .....don't sweat the small stuff!

Protein crisis fixed- cheap, fast meal included

So it's been too long but I wanted to post an update on my life as a mom-wife-grad student-personal trainer-fitness competitor-in-training- bodypump-memorizing-maniac of a life. Wow, I'm doing a lot but it's fun for me (probably not for the hubs but I certainly appreciate all his help). As you can see, still no pictures posted. This is for two reasons, 1) I'm embarrassed. and 2) Gia lost my camera! Ok, so I've seen progress.... 3% bodyfat gone and no pounds gone. That is my goal, I don't want to lose weight, I actually want to see it go up by 2 or stay the same. I need to loose bodyfat and gain muscle so I'm doing it right so far. I'll tweak it for the next week and keep tweaking until comp time.

Here's the crisis: I ran out of protein powder last week! Call the news station, call the National Guard- we almost had a national crisis. Well, at least that's how I felt! When I ran out of protein I was so low and my muscles just couldn't recover like I needed them to. I tell everyone that protein is important! My friends that have listened have seen results.  It is hard to get a lot of protein sometimes, especially if you are in "contest prep" mode, like myself. And honestly, it's hard even if you just want a normal amount.  I need between 115-140 grams of protein a day and for someone that doesn't like meat, that is very very hard. I was nearly crying while choking down my 2nd piece of chicken after eating 2 fish fillets and a can of tuna earlier in the day :-/

Well, I found a great shake- it's the 4th brand I've trie.... I just want a good one, that's all I ask. I have been in the market for a Gluten-free, sugar free, sucralose free, lactose free whey isolate protein powder that has BCAAs (branched chain amino acids) for recovery- and I think I finally found one. I received it Friday and will use it for one week before I review it... I'll let you know if it's a keeper!


Favorite meal of the day-Cheap, low cal, easy:
Swai fillet (fish) sprinkle with oregano, thyme, basil and chili powder all to taste- baked in the oven 15mins
peach salsa from Trader Joes 1 tablespoon
gluten-free corn tortilla - Mission Yellow corn are gluten free
Green beans or broccoli --- or awesome salad of your choice (watch the dressing, salsa is a good one for low cal and adds veggies :) )
black beans- make sure they are low sodium. Eat 1/2 cup, it's a decent amount!

aaahhhhmazing. Low carb version is no tortilla and only 1/4 cup of beans. But either way, it's a great fish taco with high protein, good fiber and great veg choices.
Follow it up with my favorite protein packed after-dinner snack that I'll post during the protein powder review. So check back in a week or so!

Here's a great pick from our active-recovery day at Ha Ha Tonka state park...400+ stairs one direction, plus a mini hike! (don't mind the post-picnic lunch food baby protruding from my midsection..mmmmm picnics)

Live Happy and Healthy!

Happy and Healthy :)..Workout included

Alright, well it has been too long...but I can say I've not gotten off track. Gia, as you know, had surgery on her kidney and she is doing great, totally recovered and running around. The only sign is the large scar on her side but that will go away in time. We'll go back in a week for the post-op and then one more time going under to get the stent out in a few more weeks. Thanks all for the calls and stuff, it made it go by faster.  But now it's hot and we are back to normal loving the heat and playing in the water every day!

On a "my thing, my time, non-mommy" topic...We, my friend and I, are about 12 weeks out from our Fitness Competition and it's SO on.... cleaner eating, more focused workouts and walking in 5 inch heels daily! I'll get some before pics up soon, I will have to have a shot of some adult beverage or some other inhibition inhibiting substance first but I'll post it in the next week or so. :)  If anyone is curious and wants to get on a schedule here's my workout plan (and plans change sometimes...)

                 Monday- cardio, either swim or bike (one hour max), lifting back and biceps and an at home HIIT workout in the evening (see below workout).

                 Tuesday- slight cardio (only because I teach my cycle/sculpt class) and lifting legs       
                 Wednesday- Lift chest and triceps (maybe back), cardio swim
                  Thursday- same as Tuesday

                  Friday- cardio, bike or swim...or both! and abs

                  Saturday- BodyPump

                  Sunday off or family hike or swim

You can join in and make it a group thing...I'd love to know people are doing it too.

 So anyways, while in the hospital Gia was pretty much knocked out so I was able to get in a workout while there....here's your Mommy's-at-home-workout- Sippy Cups and Water Bottles:

20 plie squats (legs out wide with toes pointing to out)

20 front knee raises each leg (raise knee to opposite elbow, twisting your torso)

20 tuck jumps (put your hands waist high, palms down. Jump from standing position but jump/tuck your knees up high enough hitting them on your hands)...these were interesting to do in the hospital!

20 chair dips for triceps (sit on a chair, place hands beside your hips with fingers facing the front of chair. Scoot butt off the chair holding yourself up with hands and dip up and down.)

10 push ups with hands on the chair for easy or floor for harder- push yourself- make it harder!

20 jump lunges (get into a lunge, hold one second then jump up and switch your legs, do this 20 times!)

Repeat this workout as many times as you can...after the dishes but before the kiddos wake up from naptime! ;)

And for our newest clean, gluten-free meal favorite...
Salmon with lemon zest and juice (or if you're lazy just lemon juice, ask me how I know that.) and garlic

Black beans from the crockpot seasoned with salt, pepper and chili powder

Broccoli and green bean veggie mix (um, totally from the frozen department, much easier)
Tomato Basil polenta baked! yummmmy

Secret desert: I cup of plain Greek yogurt with a cup of frozen berries on top (no sugar added fruit).

Stop the DIETING maddness

I hope everyone had a good Mother's Day and I hope you are still being celebrated and are still pampering yourself even though it's all over :) I heard something said this weekend that irks me and I had to put it out there to make sure everyone hears this. Someone said this weekend "well, THIS is a bad day for my diet! Guess I'll diet again on Monday..."  That is so frustrating to me, I with the word 'diet' would just disappear. Or at least only be used when talking about someones dietary intake...as in "their diet consists of...", not A Diet.  When someone is on A Diet it gives them a something to fail at, or take time off of (and usually not go back to!). But when we lead a Healthy Lifestyle, those random days where you eat something 'bad' is just a fun day, not a day where you think "I failed, I ate wrong or I will have to start over." Does that make sense? Diets fail. But healthy lifestyles are there forever, it's your lifestyle, how you live every day and there's no way around it. Those little dietary indiscretions aren't going to hurt as bad or be as detrimental when you feel good about yourself every other day of the week.

It's like talking to a child and telling them they can't do something, what do they do? They want to do it more. What do teen girls do when you say they can't date that bad-boy? She wants to date him more. What happens when you tell yourself you can't have that cookie? you can't stop thinking about cookies until  you go to the store and get a box! So give yourself that cookie. Then have a salad for dinner :) If you tell yourself you're "on a diet" then it's something that you will really not want to do. But if you decide to live a healthy life and just be healthy because you need to then it won't be so tempting to be "bad". This is your one live, live it, love it and be healthy. the Golden Rule of life: Treat your body like you want to be treated, with respect.

I challenge every one of you to STOP DIETING! Free yourself from that ball and chain and just live healthy, you will be happier. Food is fuel for your body, it helps you get though the day. And that bowl of fettuccini alfredo will not be your 'last one you can ever have' so don't eat a heaping amount like it's your last meal. Have a small portion, savor it, add some veggies and be OK with your choices. Make healthy choices for life.

Ok, talking with a friend today about protein and how it is important to weight loss.... so here's a protein packed snack:

Protein Packed Peanut Butter balls-

1/2 cup Peanut Butter (natural- try a Mennonite store here in MO, it's way cheaper for fresh PB)

1/2 cup Agave nectar (organic. Agave has a lower glycemic index so it won't give as much of a "sugar rush" as honey...or sub honey)

1 cup oats (quick or regular)

3/4 cup brown rice flour (it's gluten free. but you can use any flour)

1/4 cup vanilla protein powder (or just 1 cup of flour if you don't have protein powder)

*optional: craisins or raisins to tase...about 1/4 cup

Combine flour and protein. Mix peanut butter and Agave nectar. Mix remaining ingredients together then add it all together in to a large bowl and evenly combine. Roll into little balls, about 1". Place them on a wax paper covered cookie tray and put in the freezer for 30 mins. Eat, enjoy!

Have a Happy, Healthy day! If you have questions about a workout or gluten free eating please leave it in the comments...

Sprung! (and a workout)

It has sprung, Spring, that is.... I'm so excited because now we can do even more things outside. Here is a preview of what the rest of our Spring will consist of! So stoked and I know Gia is too.  I tell all of my spin classes that I am not an outside rider because what I do outside on a bike I don't necessarily call bike riding. It's more...cruising or meandering, but we do it for a long distance and the ride is always great! My FitTip for you all...You pull the kid trailer! It adds weight and creates drag, it's an extra fun workout that includes the whole family. (your workout of the day/week is below)

 This is Gia getting us ready to go ^

This is Gia saying, "I'm waiting!" ^

OK, on the off-chance you'll be busy with kids and household stuff (to be read with sarcasm!)...here's a workout you can do fast and at home but it will get your heart rate up and metabolism flying:

(since this is the "Sprung" post it's a lot of jumping):

Jumping Jacks 40

push up jacks 10

burpees 10

squats 10

alternating lunge jumps 10 (5 each side)

Do it, Love it, Feel it burn!

*OK, I say "workout of the day" but you should do these types of workouts 3 times a week and on the other days (maybe 2 or 3 days) add in another workout that I've previously posted or a walk/jog outside or other active activity, that will make 5-6 days working out and 2 or 3 different workouts. Varying them too much can be less effective because you are not familiar with the moves and if you're focusing too much on working hard and not enough on the motion then it puts you in danger of injury. On the flip side, if the moves are always new and you focus too much on the actions then you don't get a good enough workout. Therefore, the better you know the moves the harder you can work without being distracted by new, complicated moves. So Work, rest and repeat :)*