It is almost July...isnt that crazy?! The summer is flying by. The 4th of July is coming up and I know that means lots of good bbq's and foods will be happening. Lots of temptations when it comes to food, treats, and drinks! I am certainly looking forward to celebrating the holidays with family and friends, attending parties, and enjoying some holiday favorites. But I know how over-indulgence can make me feel after the holidays. Yes, I'll enjoy some foods that are such staples to the holiday season, but I certainly don’t want to undo all the hard work and progress I’ve over the last few months during my health and fitness journey. So, I'll continue to workout and make healthy choices most of the time.
I know that when my eating gets off track, my body takes notice… and the summer fun and a holiday certainly are a time where this happens most! Have you ever felt lethargic, been sleeping poorly, had bad cravings, or feeling in a "fog?" Do you have excess weight or bloating? I have, and it’s when I know my body needs a little reset!
What is the 3-Day Refresh?The 3-Day Refresh is a vegetable based cleanse with specifically formulated shakes for 3-day results. Easy-to-prepare "clean" meals designed to help you lose a few pounds and never feel deprived. It helps your break the cycle of bad eating habits, or simply helps you kickstart your metabolism as you move towards your health and fitness goals. So what better time than now?!
(You can check out this video below to see what it’s all about)
There's no starving yourself or consuming only liquids. You get daily shakes (which are delicious), healthy snacks, and a delicious plant-based meal for dinner.
You need to know that this is NOT a crazy juice cleanse, which I never enjoyed anyway. There are no artificial sweeteners, no preservatives, and you actually get to eat! It includes a very gentle fiber sweep that isn't going to make you run to the bathroom. It’s just just 3 days of focus, dedication, and best of all, results.
What does the 3-Day Refresh include?
The 3-Day Refresh Includes:
Which 3-Day Refresh Kit option should you choose?
Option 1: 3-Day Refresh + Shakeology Challenge Pack
Everything you’ll need to complete your refresh including Vanilla Fresh Shakes, Fiber Sweep drink, a 30-day supply of Shakeology, and program guide with recipes.
Option 2: 3-Day Refresh Complete Kit
The complete kit comes with the essentials of the 3-Day Refresh. You will receive everything listed above in the Challenge Pack option, but just 3 servings of Shakeology instead of the full 30 days, so you’ll have exactly enough to finish the program. (But trust me, if you’ve never tried Shakeology, you’ll wish you’d ordered more!)
Option 3: 3-Day Refresh Without Shakeology
Already have Shakeology at home? This option is for you! You’ll receive the Vanilla Fresh Shakes, Fiber Sweep drink, and the program guide.
Are you looking for more than just 3 days of health?
I'd love to help you get on the right track with your health and fitness, whatever that mean to you.
Whatever you goals are, send me a message or leave a comment below. I'll help you figure out a nutrition and workout plan that and right for you and get you more info on my next accountability group!
I will be hosting a group for anyone that wants to join me...i find doing this together with others is always so much easier for me! Im starting July 5th. Buy this ASAP to join me!
You know the funny thing about being a health and fitness coach is that the summer is sometimes less busy than you would think. I am pretty busy during the winter months while everyone is “gearing” up for bathing suit season, but by mid summer I often see things drop off in regards to motivation from many. I think people feel like it’s a bad time of year because they are vacationing and relaxing and want to put it off until fall. I have found though, it can be done and done well with some effort. The best part is, it can be pretty fun and rewarding too!
Starting a new fitness program during the summer does not mean you have to live off of salads, skip the summer cocktails and workout all day long. It’s more about learning to adapt to a new lifestyle that you follow for life. Not just a few weeks or until the pound's fall off. It’s a permanent change. It’s about learning how to navigate thru life with the 80/20 mindset. It’s a way of living that more and more people are adapting to and it’s easier than you might think.
What is the 80/ 20 mindset in regards to nutrition and fitness? It’s more of a focus on mindfulness. 80% of the time you are spot on in regards to your nutrition. You are eating “clean.” Your diet is loaded with fresh fruits, veggies, proteins carbohydrates and healthy fats in moderation. You practice portion control and and strive to eat foods in their most natural state. If it is processed, the less ingredients the better. I strive for 5 or less. It helps me to be assured there are few chemicals and preservatives in it.
That 20% is your treats and slip ups. It’s about not being perfect all the time but being mindful. I never want my clients to feel “deprived” when it comes to foods. If they want to have a slice of cake or a cocktail every once in awhile fine. I encourage them to do that, but I have them practice moderation. I don’t want them having 10 cocktails or the entire cake. The same goes for the exercise. I don’t want them thinking it has to be 7 days a week for hours upon hours a day. It means that 80% of the time you are going to exercise but if you miss a day. That’s ok, that happens...thats life.
This lifestyle is about refusing to quit. So many people fall off the wagon and then think they need to start over but really when it’s a lifestyle there is no starting over. Each day is a fresh start and a chance to get back on track.
This is the mindset I try to instill in my challengers. I try to teach them a forever approach rather than a quick fix.
On July 2nd I will kick off my 30 day "change your habits - change your world" challenge group. This group will consist of daily support and motivation from me. In the group you will be surrounded by others who are working towards the similar lifestyle change goals that you are. I will provide recipes, fitness and nutrition tips and most importantly I will hold your feet to the fire and help to prevent you from quitting.You will pick your fitness program, Shakeology flavor and agree to eat clean for the duration of the challenge. Hopefully the skills you learn from this group will stick with you for the long haul. I've found that it’s easy to buy a fitness program with good intentions but it’s hard to stick with it without support. Let me be the one who gets you to where you want to be in your life in regards to your health.
Don’t let summer be your excuse. Starting something new never really has a “right” time. You just need to decide that it’s THE TIME for you. Allow me be the one who helps you have your best transformation yet. You have what it takes.
There are all kinds of people in the world. Some believe that every little thing that happens is a sign from the Heavens and nothing occurs by chance or coincidence. At the other end of this spectrum are those who think everything is random and there is no reason or meaning for anything and everything that happens is totally random. You can figure out for yourself which person you are, but I want to tell you a little about what I think.
This morning I woke up feeling all the pressure of running my own business. It's nearly the end of the month and I have not quite reached all the goals I set for myself. I've been working my butt off to grow my business but every day that passes adds a little more stress than the day before. I didn't sleep well last night and today I was feeling the slight tremors of a potential landslide of doubt.
It's crazy how our emotions can fluctuate from hour to hour. I began my day doing all I could to reach out to contacts and mentor my coaches. But I felt irritable and nothing was really calming the storm brewing right under the surface. I decided to take a break and get some fresh air and get my training run in. It was beautiful outside and gave me some moments of gratefulness...but also gave me a whole hour to stress about the biz. I decided to run down to the post office to try and clear my head and there it was...
Among the bills and junk mail and magazines was a letter from my coach/mentor, Becka Robinson. It was an encouraging note and it meant the world to me because it came at the perfect time, exactly when I needed it. It also was exactly what i needed to hear to give me perspective and motivation to keep going. It's these little moments that can set epic things in motion. I still have some work to do to meet my goals in the next few days but I know I am not alone in this journey and there are people who believe in me. It added a little wind to my sails and now I am going to do my best to finish strong.
So, while I don't believe that every little thing is a sign from the universe, it's sure cool how the Lord works in mysterious ways. So to anyone else out there struggling... Hang in there.
I seriously have no idea what to post. I've racked my brain for ideas but nothing seems overly interesting or illuminating. I'm trying to think of helpful tidbits or information that would be beneficial for your journey but I'm drawing blanks. I could do the generic motivational type post...but, just not feeling it.
Do you ever have days like this?
I mean, there's nothing really good or bad happening and I'm not particularly motivated or apathetic... Just kinda 'blah, whatever.' It's easy to write about life when when are experiencing extreme highs or dastardly lows, but we tend to remain silent when things are just, well... normal, I guess. The more I think about it, the more I realize most of life is lived in these "in between" moments. The times that we mosey through our days with neither a sense or urgency or an inclination to relax. We just sort of live.
So, it's okay to feel this way and understand that we don't have to live crisis to crisis. It's okay to be mellow and just have an ordinary day. Take some time for yourself to look at your life and see if you need to pick up the pace or chill out to achieve a sense of calm and peace within yourself. Reflect on how far you've come and embrace you still have a considerable way to go. I had a good hour this morning to do just this. And...it felt great, i still feel great. It's not a bad thing- no need to stress. It's just life. Part of a big picture in which you are both the artist and the object.
So, even though I don't have much to say, I hope you enjoy this day and let yourself wallow in a glorious state of absolutely not much! If Seinfeld can have an entire show about nothing, I can at least write a post on it. ;-)
I am getting down to the last couple weeks of training for this race. And everyday that gets closer, i find it harder and harder to get myself out for a run....especially the middle of the week runs. And that is funny because they are less miles than i do on the weekends...so, i know i can do it. What is my problem? Its not that my body is too sore to go or that the arthritis in my hips is giving me too many problems…it really is a struggle in my mind.
It is hard to say why we stand in our own way, but we do. And the worst part about it is that we often don’t realize we are doing it. I think for me..i think i am so afraid of failing that i would rather not try. I would rather not give it all i have…to miss the mark. I do this in so many areas of my life. I did it in jr. high with the volleyball tryouts. I did it applying for college. I did it when applying for a promotion and i have done it my whole life with my weightloss goals. And today…I’m doing it with this race.
Self awareness is the key. Whenever you think you might be holding yourself back, try and avoid sabotaging yourself and your dreams:
Here are some things that help me and might help you:
1. Recognize it.
Look at the big picture. If you are working toward a specific goal, evaluate whether or not there are true obstacles standing in your way or if you are letting fear of the unknown stop you. Are you just afraid of putting yourself out there for something and not getting the results you’d like?
2. Stop focusing on the negatives.
Take a time out. Look at the goals you’ve already reached and think about the things you can change to get you closer to where you’d like to be. If you get stuck, remember that sometimes things take time. Look for inspiration. Don’t give up. Keep trying.
3. Be confident in who you are and what you have already accomplished.
Acknowledge your strengths. Write them down, make a list. Pull out that list any time you need a reminder of how wonderful and capable you are.
4. Don’t let the fear of failure conquer you.
Lets be honest, failing sucks. But we’ve all done it. Don’t let the fear of failing be your reason for not even trying. Push yourself out of your comfort zone and give it a shot. Even if you fail, you will have learned something.
5. Don’t beat yourself up.
Take a deep breath. You don’t have to be perfect all the time. Or any of the time, really. Give yourself room to grow, to breathe.
6. Be a leader in your life.
Be responsible for your own life. Know that you are in control. It is way too easy to blame other people for the things we are unsatisfied with.
It can be hard to admit that we may be responsible for those things that are making us miserable. You are the only person who can change your life. The inspiration can be external but the action is all you.
7. Be honest with yourself.
We all get stuck from time to time so don’t be afraid to admit to yourself when things aren’t working. Stop running away from it. The moment you sit down and admit there is a problem, will be the moment you start to work through it.
9. Be flexible in your methods.
Sometimes in our forward movement, we realize we need to make a lateral move – or change courses completely. This isn’t failure to change your mind. Give yourself this space.
10. Practice is key.
Everything worth having in life takes time and effort. But all that blood, sweat and tears is more than worth it once you get there. There is no shame and working hard....with practicing.
Every time you try, you grow.
Win or lose, pass or fail you’ll come out a better version of yourself.
Get out of the way and let yourself through!
Im a 44 year old Mom taking charge of her health and who's passionate about helping you live your healthiest, happiest life.