Eat Greens

A thought on greens….from Hannah

Eat something green for every meal one day this week.  See how you feel!

Why? Green food contains lots of antioxidants, they’re low on calories and high in fiber, and they’re high in phytonutrients!  Get creative….spinach, zucchini, broccoli, green peppers, green jelly beans (bahahah I mean why not!?)

 

#morethanthat Pushing LESS, Living MORE

MorethanthatToday I woke up mad.

Yep. I was angry. I woke up and looked at Facebook and my news feed was FULL of advertisements for all kinds of diets and challenges to lose weight. And most of them went along the lines of “summer is coming and you have to wear a bathing suit – reach your goal and wear your bikini.”  I’ve seen this before, I’ve probably even typed it before – but today it made me really mad.  It made me mad at our society that THIS is our goal and our only goal – to wear our bikini.  KILL yourself in the gym, STARVE yourself between meals – SO you can wear a two piece.  There are so many things about this that is wrong.  It creates a yo-yo dieting mentality. It sets us up for failure if the results don’t come quickly. It makes this a sprint and a not marathon. It makes it so we are not taking care of our bodies for the future but wrecking them for a bikini. Continue Reading →

#morethanthat – Battling Myths Together

MorethanthatI’m Mad About Myths

The lies can be well..deceiving.

There are some myths that I want to take on this week – lies that I have definitely given in to and maybe you have to. But today – we are going to knock them out one at a time!

Myth 1:  Do any of these symptoms describe you?  I want to battle the myth that we have to work out 4 hours a day to see results.  

  • decreased performance
  • decreased appetite
  • insomnia
  • disinterest in exercise
  • fatigue
  • fat gain
  • mood change

If so – you may be going a bit overboard in the exercise.  Things to consider? Be sure you take a rest day or two each week. If you give it your all in our boot camps, you are getting an intense workout so you have to recover.  Get 8 hours of sleep each night when you can. Fuel your body.  Consider your workout schedule and make sure it is balanced with cardio and strength and REST.  If you aren’t sure – contact me and I can help!

Myth #2:  LESS IS MORE.  I want to battle the myth that we have to starve ourselves.  

I am sure we have all given in to this lie right? If I just eat LESS then I will lose weight. And you know? To start with – you will. But we are not created to be walking around starving zombies. So when your body (as amazing as it is) figures out it is hungry – it goes in to starvation mode or “adaptive thermogenesis.”  This means your body is fighting to protect itself.  Your metabolism slows in order to conserve energy and what happens when your metabolism slows? You stop burning.  So when you work HARDER to lose weight (ie cut MORE calories) your metabolism pulls back harder too and shuts down even more.  So if you find that you are working so hard and not seeing results – let’s evaluate your diet. Other symptoms of this include:

  • headaches
  • anxiety
  • fatigue
  • obsession with food (you can’t stop thinking about it because your body is craving it all the time)
  • weight regain

So if this sounds like you a bit – it is something we can work on together and try to make sure you are fueling yourself properly for the efforts you are putting in.

Today I just want to battle these myths that I have even succumbed to at some points.  I want to be a light of shining hope for you as we work through this together.  I am seriously on a quest for me, for you, for daughters, for women – everywhere. I am on a search to help us figure out TOGETHER what FITness looks like for #reallife.  How are we going to make this a lifestyle, a marathon, a sustainable journey?

Well #1 – we get MAD about what we are seeing

#2 – we get SMART about the lies we are being told

I want you to spend time reflecting on your diet, your workouts, your results. Are they lining up in a holistic way? Are you seeing the results you should be seeing? Are you giving your body time to heal and recover?  If you need help- just message me! That is what I’m here for!  We will figure this thing out TOGETHER.  

#morethanthat – FitBit Truths

MorethanthatI Threw Away my Fitbit

A while back, I took my Fitbit off and replaced it with this guy.  Does this allthings-Laurasurprise you? Why would she take her FitBit off?  Well, maybe you think that I’m only about fitness but I really want people to understand that I am working hard to be all about balanced and realistic fitness.

Let’s chat about why I did this.  I loved my Fitbit. I loved when it vibrated on my wrist like a quiet congratulations for hitting my goals.  It made me feel accomplished and strong when I knew I got in all my steps.  I loved that feeling.   Continue Reading →

Traveling Workouts? Mix it UP!

When you travel consider a couple  of things:

  1. You do not HAVE to workout.  Take some extra rest days (your body probably needs them).  Get in what feels good – do not stress. Missing a day or two is not going to ruin any progress you’ve made towards your FITness goals.
  2. If you want to move – it is ok if it looks different than what you do at home. In fact, it is probably BETTER if it does.  MIXING it up while on vacation may bring you some unexpected results. Your body is GREAT at adapting so if you do something a little different from your normal routine, the change up will challenge your body.

Continue Reading →

Lunch Box Packing for the Week – PLAN AHEAD!

Check it out!  PowerFull Instructor and #specialkindofcrazy mom Leah shares with you her time (and sanity) saving strategy for packing lunches for the WHOLE week.

Packing lunches in advance is a great time saver and helps you make health conscious decisions rather than grabbing something as you rush out the door. Below are a few pointers for packing a week’s worth of kid lunches – plus examples of what I packed my kids this week. The pointers are good for packing a family-worth of meals, or one for yourself. Packing a week’s worth at one time saves time, effort, clean up, and perhaps your sanity! Enjoy!

  1.  Have lots of containers on hand. If you are ok with plastic, these are my top choice.   Plastic is ok here because we’re not putting hot things in it or warming up food in it. If you’d like to stay away from plastic I also like this box (it’s just too costly to have as many as I have)
  2. Plan. Plan. Plan. Don’t be scared! It’s easy – and repetition helps! But think it through…if your kid has a field trip on Wednesday and won’t be eating lunch at their regular time. Or you are packing lunches for you and you’ve got a meeting early afternoon Tuesday – maybe you want a heartier lunch that day. Don’t be afraid to repeat meals. Especially week after week. Wednesdays are pasta for lunch day (I plan lunches at the same time I plan dinners…so no pasta for dinner on Wednesday).
  3. Think about what will last. Strawberries need to be earlier in the week. Grapes and oranges are ok later.
  4. Pack while things cook. I spread out all of my containers and then get prepping anything
    that needs to be cooked. For the examples below I first put the pasta water on to come to a
    boil and got the muffins in the oven. While those two things were cooking I got the rest done.

Continue Reading →

Goal Setting for a FULL Life

We were so fortunate to have Tracy from Slingshot Health Coaching join us for a chat on Goal Setting for  FULL Life. I absolutely jived with everything she had to say. If you missed this super informative, uplifting, and applicable chat – you must watch now!

And don’t forget – check out this blog post for more information on Tracy, contacting her, or even checking out her latest book!

 

Workout Wednesday – Traveling Tabata Part Four

Our final in the series on traveling tabatas by Hannah!  If you want to check out the others check out part one, part two, and part three.  Each one of those focuses on specific muscle groups. Today’s workout is a full body workout.

Full Body Tabata Workout:  Do each exercise for 20 seconds then take a 10 second rest.   Complete each pair 2-4 times before moving on to the next pair of exercises.  If you do each pair 4 times you’ll have a solid 20 minute workout!

  • Plank up downs AND burpees
  • Tricep dip to Russian kick AND mountain climbers
  • Squats AND tuck jumps
  • Single-leg Romanian deadlifts to a knee raise AND vertical jumps
  • Plank with alternating leg raises AND fast feet to plank or push up (think football drill)

(For deadlifts, start standing. One foot stays planted on the ground while you hinge at the hip; the other leg lifts off the ground as you bend forward, staying in line with your body all the way from head to heel. Come all the way back up to standing straight. Here’s the best tutorial video I’ve found of it; he uses a kettle bell, but even just using body weight, this is a very effective exercise.

Workout Wednesday – Traveling Tabata Part Three

For the rest of our awesome Traveling Tabata series check here for lower body and here for upper body.

Today Hannah goes for the core!

Core Tabata Workout:

Do 20 seconds of work and take 10 seconds of rest for each exercise.

Complete the pairs 2-4 times before moving on to the next pair of exercises.  If you go through each pair four times you will have a 20 minute workout. 

  1. In and out v-sits AND mountain climbers
  2. Single-leg glute bridges AND donkey kick jumps
  3. Lateral plank walk AND plank jacks (Plank walk can be done back and forth, with limited space)
  4. Donkey kicks AND plank to squat
  5. Bicycles AND Russian twist

Here’s the traveling and still getting it done!