Vacations

Now that I have your attention!

So you've worked hard with your trainer for over 6 months to get into that hot little swim suit for your vacation to the islands. You've spent countless hours sweating, eating clean, and lifting heavy weights. You've also made tremendous gains in your health and overall well being. Now you can relax and feel a sense of accomplishment when you lay by the pool or frolic in the ocean.

Hmmmmmmmm....

Why in the HELL are you gonna blow it and stick tons of junk in your mouth?

When you're on "vacation" that shouldn't give you permission to eat crap, sabotage all your efforts, and become the very person you wanted to change 6 months prior. You can vacation, enjoy crappy food, and still keep your waist line.

Tips for Eating Clean on Vacation

• Scenario #1- "My Parents live in the country and fry everything."

When staying with someone else, take your clean eating staples with you. You can also visit the grocery store and introduce your family to a healthier way to live and cook.

• Scenario #2-"My Husband and I are going on a cruise where all they have is "all you can" buffets."

Every buffet serves a salad bar, fruit section, and most have healthy lean proteins. Indulge, just don't bust your belt buckle or pop your dress button. For example, eat healthy for breakfast, lunch, and at dinner enjoy some of the worlds delights. Then go hit the dance floor!

• Scenario #3-"I'm on vacation, I'm gonna eat what I want, I earned it, I deserve it!"

True! Just make sure you aren't using and abusing food the way you did before you took steps to gain a healthy life. When you use food as a reward you are setting yourself up for a hamster wheel of lose weight/gain weight vicious cycles.

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When we go on vacation or step out of our day to day safe routines it can be tricky to stay eating healthy and clean. When we are tempted with the delectable treats of this life, its OK to satisfy our cravings but just remember that it shouldn't be at every meal or at every thing you do. Nothing feels worse than coming home to a big bloated tummy and 3 or more extra pounds staring in your face.

Thoughts?

Family Christmas Get-Togethers

I like to be discreet when telling people I'm doing Ironman, especially people who don't know anything about it because you get that crazy look from people. So my sister announces to a group of cousins and aunts, "My sister is doing Ironman next year!"

Sister-"Shannon is doing Ironman next summer!!!" (she's 3 exclamation points excited)

Cousin 1-"I saw you mention something on Facebook about that."

Aunt-"What is Ironman?"

Me-"It's a triathlon I'm doing next summer."

Sister-"No Shannon, tell them about the race!" (I want to slap her at this point)

Cousin 1-"Don't you swim like 4 miles?"

Me-.....explaining the details of the race....

Aunt-"Do you get paid for that?"

Cousin 1-"Oh My Gosh.....why?"

Aunt-"Do you have insurance?"

Cousin 2-"I guess you get to eat anything you want, huh?"

Aunt-"How is your Physical Therapy business going?"

Which brings me back to my original thoughts...I don't share Ironman with people unless THEY ARE Ironman people. I only like to talk to people who are as crazy as me.

I am

I am

I am sick of conformity

I am a child of God

I am your best friend, but occasionally falter and will let you down

I am Lil’ Kim, Ralph Waldo Emerson, & Jack Lalanne on any given day

I am confused

I am swim, bike, run

I am a fruit bowl, good for you, colorful, and you enjoy taking to parties

I am scared of the dark

I am a good mother in spite of myself

I like to make you laugh, even if it’s just an attempt

I like a good quote that gives me goose bumps and places things in perspective

I like to dance

I like to see people reach their potential

I like the smell of honeysuckle

I want to lie on your chest and hear you breathe

I want you to be proud of me

I want to see fresh flowers on my table when I come through my door

I want to see them cross the stage with a college diploma

I want to master living in the moment

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In the spirit of gaining perspective, waiting patiently, and getting healthy, I decided to start writing poetry and journaling my thoughts and feelings. I came across Julie Gray's blog about writing and found her I am writing challenge. I didn't enter the contest but still enjoyed reading the "I am" poems and decided it would be "life-affirming and uplifting for YOU."

If you are going through a transition in your life start writing about it, even if you are the only one reading it.

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With the past, I have nothing to do; nor with the future. I live now.

~Ralph Waldo Emerson~

Morning Glory Muffins

Delicious!

The beautiful Jenn S. with her gorgeous locks of hair and snappy wit brought these in before our session on Friday night. These little muffins rank high on "clean eating foods that actually taste good and not like Plaster of Paris."

Dry Ingredients

-3/4 cup Whole Wheat Flour

-3/4 cup Oat Bran Cereal

-1/2 tsp. baking soda

-1 tsp. Pumpkin Pie Spice

-1/2 cup Sucanat (try it....please)

-1/2 tsp. sea salt

Wet Ingredients

-1 mashed banana

-1/2 cup plain kefir

-1 whole egg + 1 egg white (well beaten)

-2 Tbsp. unsweetened applesauce

-1 tsp. vanilla extract

-1 carrot peeled and grated

-1/2 cup chopped, pitted dates

-1/2 chopped walnuts

1. Preheat Oven 425

2. Combine all dry ingredients in a bowl-Mix well

3. Combine al wet ingredients in a bowl-Mix well

4. Pour wet ingredients into dry and mix until combined. Do not over mix or your muffins will come out flat and rubbery.

5. Spoon batter into muffin cups until 3/4 full. Bake for 15-20 minutes. Remove and let cool. Enjoy.

The Most Important Part:

Calories-187

Protein-7g

Carbs-36g

Fat-5g

*Tosca Reno's Eat Clean Cookbook

Berry Blast!

After a hard workout with me try this muscle repairing smoothie!

"Berry Blast"

>1/4 Cup fat-free plain Greek Yogurt

>1 Cup Water

>1 Cup Frozen Organic Mixed Berries

>1 Scoop Whey Protein

>1 Tbsp. flaxseeds

>1 Tbsp. honey

>ice

(ADD one small hand full Spinach, can't taste it I promise!)

Calories-284

Protein-29g

Carbohydrates-33g

Fat-4g

Let's Fight The Battle.....Finally!

Food!

Why do we make it a battle of control?

Losing weight can be difficult but can be won! Most everyone knows that to lose weight you have to eat less and work out more. We have to fuel our bodies to work so the body has enough fuel to adequately use the stored fat as energy. You have to sacrifice unheathy foods that have become a part of your life for various reasons to gain back the health you so desire. The way to lose weight is 80% done in the kitchen and 20% done on the gym room floor.

1.) Find out how many calories you need to consume everyday.

This number is key because you have to eat enough to fuel the body’s natural functions and lose weight at the same time. You are “tricking” the body into understanding that you are fueled and ready for the day. If you aren’t fueling the vital organs and then try to exercise, your body thinks it’s starving and will slow your metabolism down and halt weight loss. This number can be tweaked as you begin to lose weight but finding your caloric # is key.

http://www.thedailyplate.com/

2.) Eating the right foods.

At every meal you need to be eating a carbohydrate and protein. This combination will fuel your body and help you to feel full at the same time. When the body is breaking down the carb and protein together it keeps you from feeling hungry until the next mini meal. Fruits, Vegetables, and Whole Grains are healthy carbohydrate choices. When searching for lean protein choices you can look at fish, turkey, chicken, lean beef, egg whites, low-fat dairy, and beans.

3.) Eating 5-6 mini meals a day.

Our parent’s generation taught us, to lose weight you have to starve. When you starve yourself it screws with your endocrine system and your metabolism slows down which tells the body to “hold on to that fat” for safety reasons. You have to eat to lose weight. Keeping the body fueled will help keep everything working properly, utilizing your fat as fuel when exercising. If you are eating a complex carbohydrate and protein 5 to 6 times a day the body will be in working order for you to lose the extra body fat.

4.) Don’t deny yourself!

If you are eating clean 6 out of the 7 days of the week and decide on Saturday night you want to eat a piece of cheesecake with a girlfriend, DO IT! Life is about eating things that taste good, problem is we’ve been eating TOO MUCH of it. If you deny yourself the wonderful delectable treats that we love to eat, you will eventually sabotage yourself and eat everything in sight, out of shear rebellion. I realize some people can’t do this. If they are on a mission to lose weight and eat one bad thing they fall off the wagon and continue eating the bad foods that caused the weight gain in the first place. My philosophy is that losing weight, eating right, and being physically fit is a lifestyle not a short term fix. Sometimes we all are going to eat a Krispy Kreme donut but it should be used as a special treat. The dilemma is that we’ve placed “special treats” as what we eat everyday.

5.) Drink Lots of Water.

“The Most Powerful Healing Substance Known To Man”

http://healthrecipes.com/drinking_water.htm

Great Resources:

The Eat Clean Diet

Clean Eating Magazine

Oxygen Magazine

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If you are frustrated, be encouraged. If you follow these tips you will see results. You have to be patient, sacrifice, and understand that it takes time to undo bad habits.

I've been there and I'm here for you!

The Tinman

Don't you hate when you start a long run and you feel like the Tinman. Stiff, tired, and the mental blue ball goes something like this, "this run is gonna suck," "why does the Garmin read 10:00," "uh...I feel 90+ years old right now." At about 2:00 miles in, I feel my whole body just got zapadooped by the oil can. After 2:00 I'm running in the 8:00-8:30 range.....

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I got some great advice for bike trainers. Two people are going to possibly sell me their used trainers. Thanks for the tips everyone, I need all the help I can get.

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Ask the Trainer-Question of the Week!

How many calories did I burn if I had 20 minutes of intense sex?

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Kona ♥