Goals for 2013, Not Resolutions

As 2012 comes to a close, I started thinking about New Years resolutions for 2013. However, what I've come to realize is that 2012 was a great year and I have accomplished more than I ever sought out to. So no resolutions for 2013, only new goals. So here they are!

• Complete TurboFire (only have 4 weeks left), RevAbs, and P90X.
• Become a certified personal trainer
• Become a P90X certified trainer
• Start a Beachbody Fit Club after our next move (since it's coming up in the next few months)
• Help at least 5 people reach their health, fitness, and weight loss goals
• Run my 3rd half marathon
• Be able to do 5 pull ups

Not too much, right? ;) What are your goals for 2013?

What to eat pre and post workout

Source: greatist.com via Siobhan on Pinterest

Shakeology Christmas Recipes!

6 Months of Beachbody

The last 6 months has truly changed my life. If you would have told me 6 months ago if I'd be where I am today, I wouldn't have believed you. I took it one day, one pound, one meal, one goal at a time. I could not have done it without the support of my coach, Sommer, and Team Beachbody and Team Courage.

But more importantly, I could not have done it if I didn't believe in myself. I told myself every day that I deserved it. I deserved to be happy with my body and I deserved to be healthier. I needed to put myself first for a while because I'd be a happier person, a happier mom, a happier wife.

I knew that what I saw in the mirror was not who I was. Looking at these before pictures when I first started back in late April was hard. I couldn't face who I'd become. That wasn't me. That wasn't what I saw when I looked in the mirror.

Now when I look at them, I can't even remember that person in the picture. I honestly did start to tear up making this collage. In my mind, that wasn't me. I know pictures don't lie though. I'm glad I took those pictures because it really does show how far I've come and it's something I can always look back to when I need motivation. Without them, I might have not seen the progress I had been making and now I wouldn't have been able to see what I had accomplished.

I hope my success will inspire others to get started on living a healthier life. You can't imagine how much happier you'll be when the outside finally matches the inside. :)

ChaLEAN Extreme Results & Review

	Day 1	Day 30	Day 60	Day 90
Weight	152	146	142.2	136.6
Chest	37	37	36.5	35.5
Waist (at belly button)	36	34.75	34.5	32.5
Hips (at widest part)	40	39	38.25	37
R Upper Thigh/Abductor	24	23.5	22	21
L Upper Thigh/Abductor	23.5	23.5	22	21
R Arm (7in from shoulder)	11	11	10.5	10
L Arm (7in from shoulder)	11	11	10.75	10

My Results

15.4 lbs and 15.5 inches lost total! 7.5 of those inches came from the last 30 days, which is dubbed the lean phase and for good reason!

My Review

As a whole, I loved this workout. It is mainly a strength training workout where you lift heavy and slow and for not many reps. The workouts average at about 45 minutes and if you are doing it correctly, you are always sore the next day - which I loved! The biggest thing I learned -- for women, lifting heavy does not mean you get big -- it means you get lean! 

Chalene was very motivating and the workouts did not get old or repetitive. The 3 phases which you rotate into every 30 days (Burn, Push, and Lean) all had 3 workouts which were all different. You did each of the workouts once a week and then added in the interval, cardio and abs workout. I did replace some of the cardio days with running for the same amount of time and I like that helped me not get tired of that specific workout.

Who would I recommend this program to?

Anyone who wants to get LEAN! The program is designed for any fitness level. All you have to change is the weight you are lifting and as you get stronger, you up the weights. I would also recommend it to someone who doesn't want to feel like they are doing a lot of cardio. You will get a cardio workout and the moves in the workouts have a cardio effect, but you won't be running around out of breath.

Who would I not recommend this program to?

I would advise those with lower back injuries to take it slow with CE. There are a lot of dead lifts and squats in the program and if you don't do them correctly (using your hamstrings instead of your back), you will hurt yourself. Form is so important in this program so if you don't think you have the hamstring strength, I'd build those muscles up with a program like Slim in 6 first. SI6 really helped me out with that (since I have a bad lower back from a skiing injury) and I would have hurt myself if I went straight into CE as my first program.

What's Next?

I announced a few weeks back that I would be starting TurboFire which is also a Chalene Johnson program. It is a cardio based program that is based on HIIT and contains a lot of kickboxing moves. I'm excited to change up the type of workout I'm doing and also pumped to get another 90 days with Chalene.

I'm also super excited to announce a new challenge that will start on Monday 11/12 - The Pre-New Years Challenge! Its a group of people supporting/motivation/inspiring each other through the holiday season cause we don't want to wait till 2013 to make a resolution! We are doing it NOW! There will be prizes and you don't need to spend a dime to join in! Comment or message me if you want more details!

The Big Closet Purge of 2012

A few days ago, I got back to Virginia after spending about 3 weeks in Texas. I was met with a big temperature change that preempted me to look for my Winter clothes and push the Summer clothes to the back of the closet. However, as I was doing this I realized that my old Winter clothes, along with a lot of my Summer clothes are too big now and I decided to clean out my closet from all the clothes that don't fit anymore.

I'm calling it the big closet purge of 2012 :)

I went through everything! Old jeans, work clothes, formal wear, sweaters, coats, t-shirts, shoes, bras....EVERYTHING!

I had a pile for trash - aka, things that I'd be embarrassed to give away, stretched out shirts or hole-ridden jeans. I had a pile of giveaway/garage sale, a pile for maternity and post-maternity wear, and lastly the keep pile.

I packed away the maternity/post-maternity. Organized the keep items in drawers or hangers and moved all the giveaway into a separate room so that I could see what I had. The trash, well, went into the trash!

Now -- all of this made me realize -- I don't have much Winter clothes that fit!! I guess it's time to go shopping :)

TurboFire is Next!

I've decided that after I finish up ChaLEAN Extreme at the end of October, I wanted to mix it up and do a more cardio based program and I love Chalene as a trainer, so TurboFire was an easy choice! I've got my sister on board to do it with me and I know she is going to LOVE it - anyone else game? Watch the video to see if it's something you'd love to do.

Did that convince you? Lets do it! Purchase TurboFire through this link and I'll make sure you stick with it for the 90 days. 

How healthy is your shake?

P90X super-trainer Tony Horton takes you inside the bag and through the 70 ingredients of his go-to health shake—Shakeology! Also featuring Darin Olien, Dr. Mark Cheng, and other renowned doctors. Awesome video and talks more in depth about some of the ingredients.

ChaLEAN Extreme - Day 60

	Day 1	Day 30	Day 60	Day 90
Weight	152	146	142.2
Chest	37	37	36.5
Waist (at belly button)	36	34.75	34.5
Hips (at widest part)	40	39	38.25
R Upper Thigh/Abductor	24	23.5	22
L Upper Thigh/Abductor	23.5	23.5	22
R Arm (7in from shoulder)	11	11	10.5
L Arm (7in from shoulder)	11	11	10.75

Down another 3.8 lbs and 5.25 inches since day 30 (9.8 lbs and 8 inches total)! I'm pretty happy about those numbers. This month was very challenging because I went out of town to Reno for Tailhook and we celebrated Kevin's first birthday. I was very busy and not always able to get my workouts in and not always able to eat healthy when we were out of town and there were some indulgences because we were considering it a mini-vacation since Jeff and I were sans Kevin for the weekend.

I'm looking forward to the last month of CE, the Lean Phase, and am so close to my next goal weight of 140. That will mark my 30 pound weight loss with Beachbody and I'll be down 38 for the year total.

I've been trying to figure out which program I want to do next and I think I'm leaning toward TurboFire.

Shakeology 3 Day Cleanse

Recently, I've been feeling a little off track with eating right because September has been a little crazy. I went out of town to Reno with my husband for the Tailhook convention (a mini-vaca for us) and having my son's 1st birthday caused me to get a little off track with my weight loss. 

So to get me back on track and cleanse my body of the toxins those weekends accumulated (*cough, cough - alcohol, In and Out, birthday cake* -- hey, I'm not perfect!) I decided to team up with a fellow 90 day challenger and friend of mine to do the Shakeology 3 day cleanse. I'll write up a full review and results from it once it's complete, but I wanted to tell you what it is. 

This is from my coach on how to do the cleanse and why.

Turns out, the Shakeology detox is more of a performance-oriented program. While it is calorie restrictive, it is also nutrient dense so that you will have the proper fuel for your workouts. The average American would have to eat twice the calories to get the same nutrients you will on the Shakeology cleanse. That is awesome!

The true goal of this 3-day cleanse is to rid our bodies of toxins and junk that we all have floating around in our systems and regulate hydration levels so your body can function more efficiently. The weight loss that people are experiencing is definitely an added bonus…I lost 6lbs my first time through:)

Remember, this isn’t a quick fix, but we all do get off track sometimes and some just need that little jump-start to get started in the right direction.  It’s amazing how the more junk you eat the more you crave it.  This is a safe way to reset your mind, reset your body and refocus on living and eating healthy. 

So, here’s the plan…for only 3 days

Start your day with a cup of green tea. If coffee is the deal breaker than drink it. However, leave out all cream and sugar

• Breakfast: In a blender, combine: Shakeology with water and ice. (adding a 1/2 cup of fruit is optional).  If you are using a shaker cup, leave out the ice and add as much cold water till you've reached your desired consistency:)  I recommend starting off with a cup and go from there.
• Snack: 1 piece of fruit.
• Lunch: In a blender, combine: Shakeology with water and ice only followed by a cup of green tea.  Again, if you are using a shaker cup, leave out the ice and add as much cold water until you've reached your desired consistency:)  I recommend starting off with a cup and go from there.
• Snack: In a blender, combine: Shakeology with water and ice only. Sometimes I like to save this snack for after dinner!  If you are using a shaker cup, leave out the ice and add as much cold water until you've reached your desired consistency:)  I recommend starting off with a cup and go from there.
• Dinner: 4 oz of grilled white fish or poultry with a dinner salad loaded with veggies. Use 2 oz of dressing but stick with the olive oil or balsamic vinegar dressing.

Experiences of the Shakeology Cleanse Test group

Positive Results

• Weight Loss
• Reduced belly bloat
• Renewed energy
• Break through plateau, boost metabolism

Possible Negative Results

• Headaches or light-headedness (add a small piece of fruit if you experience this)
• Lack of energy (my energy usually lacks the first day and sky rockets the day 2 and 3)
• Hunger
• No weight loss…concentrate on inches

Shakeology Cleanse FAQ’s

How many calories will I be getting a day?

• 800-1200 calories per day

How often can I do the Shakeology Cleanse?

Ideally you shouldn’t do the cleanse more than once every 3 months or so. Remember, it’s not a quick fix to an unhealthy lifestyle. It is to help you regroup and get you back on track or help you break through a plateau 

Can I still do my workouts during the Shakeology Cleanse?

• Light to moderate exercise should be okay. Listen to your body
• I try to do mine during a recovery week or before I start another round or a new program

My Why

What's your why?

How to Freeze Bananas for Shakes

The first time I heard the tip to use a frozen banana for my Shakeology shake, I threw a banana, peel and all, in the freezer. If you've done this, you know how wrong this was! Not only could I not peel it after it was frozen, I wasted a banana because if you defrost it, it becomes all mushy.

So, how do you freeze a banana? IN CHUNKS!

Start by getting out a cookie sheet and covering it with wax or parchment paper. (You might not have to cover it, but it requires no clean up if you do.) Now, peel the banana and break it up into chunks and put those pieces on the paper. If you want them all nice, feel free to slice them, but again it's one less item to wash when you are done.

Now, keep doing this until you either run out of bananas or run out of space on the cookie sheet. Make sure you are spacing them pieces enough so that they aren't touching each other. Then put the sheet into the freezer, of course making sure that it's on a flat surface. This is a process called "flash freezing" and will help them not stick together in the bag creating a giant clump of bananas.

Leave them in the freezer like this for 2 hours. After 2 hours, grab a Ziploc freezer bag and put the pieces in it. And you're done! Now you'll have frozen banana for your shakes and they'll last so much longer this way instead of keeping them fresh.

Take the Beachbody Challenge

ChaLEAN Extreme - Day 30

I'm loving the ChaLEAN Extreme workouts and can't wait to start the next phase. After 30 days, here are my numbers!

	Day 1	Day 30	Day 60	Day 90
Weight	152	146
Chest	37	37
Waist (at belly button)	36	34.75
Hips (at widest part)	40	39
R Upper Thigh/Abductor	24	23.5
L Upper Thigh/Abductor	23.5	23.5
R Arm (7in from shoulder)	11	11
L Arm (7in from shoulder)	11	11

I've lost 6lbs and 2.75 inches total. One of the biggest accomplishments actually came earlier this week when I noticed that my skinny jeans were no longer skinny! I went out to the mall and I have to say, it was an awesome feeling to pick out size 8 jeans and know they were going to fit!! :) I only bought 2 new pairs, cause I'm hoping that soon, size 6 will be in my near future. I can't ever remember, even from high school, wearing a size 6 and I have no idea when the last time it was that I weighed less than 150 (I'm sure it was high school though!).

60 more days of ChaLEAN! BRING IT!

Week 2 Blues

When you start a new workout program that you were really excited about, the first week is awesome! You have so much adrenaline and excitement because it's all new and it's unknown. After that first week though, your excitement starts to fade, you know what's coming that next week and you feel like you should be seeing results already -- I mean you've been so good on your eating and sticking with it for a week -- you want to know it's working or you are going to start looking for other options. Sound familiar?

I have dubbed this the 'Week 2 Blues' and I'll admit it, it is happening to me right now with ChaLEAN Extreme.

Now, maybe this doesn't happen to you during week 2, but it almost always happens to everyone within the first month of a new program. It has always happened to me. It happened to me when I started training for my last half-marathon and when I started Slim in 6. (I don't think it happened with BBL, because I honestly wasn't too excited about that program!)

And it has nothing to do with the program. I love ChaLEAN! It's challenging me in different ways that I'm loving. This is all mental and like I said, seems to happen to me every time I start a new program that I'm excited about.

Ignore those thoughts --  put those workout clothes on -- press play -- push through -- and know that it's part of the process!

Is there anything you do to push through the 'Week 2 Blues'? I'd love to hear it!

My Race Bucket List

I have talked about my race bucket list before to people who have run a race with me, but I've never written it down. So here it is -- my race bucket list!

A color run
A mud run
A zombie run
A relay marathon race
A multi-leg relay race
Las Vegas Rock n Roll Half Marathon
Disney Princess Half Marathon
Duathalon with running and cycling
The Spartan Race
The Warrior Dash
Tough Mudder

I crossed off number 1 a few months back and just got to cross off number 2 this weekend! What races are on your bucket list? Have any suggestions for more races I should put on mine?

Color Me Rad 5k - May 2012

The Military Challenge 5k Mud Run - July 2012 

10 Minute Mile Goal

Whoo hoo! I officially ran my mile in under 10 minutes -- 9:30 to be exact! This run was actually 2 miles, and the second mile was done in 10 minutes. My 30 minute 5k goal might not be that far away!

Endomondo Running Workout

Brazil Butt Lift Results & Review

My Results

After I completed 6 weeks of Slim in 6, I continued doing the last cd and mixed in a few days of Brazil Butt Lift (BBL) for the next 2 weeks. Then I decided I was going to go all in and commit to 4 weeks of BBL.

So here are my results for the last 6 weeks

	Day 1	Day 42 (6 weeks)
Weight	162.6	152
Chest	37.75	37
Waist (at belly button)	37.5	36
Hips (at widest part)	42	40
R Upper Thigh/Abductor	25	24
L Upper Thigh/Abductor	24	23.5
R Arm (7in from shoulder)	11	11
L Arm (7in from shoulder)	11	11

Results: 10.6 lbs and 5.75 inches (with 2 of those being from just my hip measurement)

My Review

Let me start off by saying that the first time I did the BBL Bum Bum workout, I felt ridiculous! It made it very apparent to me that I have no rhythm for latin dance moves. It was really hard for me to get comfortable with it which is why I kept going back to the Slim in 6 workout. However, I really wanted to see it through from the beginning to end so I could really give an honest review. So I put away the Slim in 6, and added the BBL Classic schedule on my WOWY SuperGym calendar - no more excuses!

Now, to explain the program just a bit - there are 3 DVDs with 5 main workouts including Bum Bum, Cardio Axe, Sculpt, Tummy Tuck, and High & Tight. There are 2 more workouts, Bum Bum Rapido and Bum Bum Live, that I never did and I kinda felt were extras. So to really give a detailed review of the program, I'm going to explain what I loved/liked/hated about each workout.

Bum Bum
I loved this workout. More exercise movements than dancing and I could really feel it working my bum bum (had to through that in there!)

Cardio Axe
This was my nemesis. It was a cardio workout with all dance movements. I had a hard time making myself do it and I dreaded it. I also had a problem with doing the workout on carpet with tennis shoes. I ended up wearing just socks and it made it easier for me to stay in rhythm that way.

Sculpt
I liked this one. It's the longest of the workouts at 50 minutes, but I really felt like I was doing a strength training workout. There were a few moves in this one though that I didn't like, either because they were just too hard (the mermaid )or I didn't feel like the really worked the muscles they were suppose to be (laying down triceps press).

Tummy Tuck
Best ab workout yet. With the first move, I started feeling my ab muscles being worked.

High & Tight
This workout was by far my favorite. I would always be sore in my butt and hips the next day, without the booty band or ankle weights. The moves in were always challenging but doable. Love the clam move!


With all the workouts I had a few complaints too. There weren't any water breaks built-in so I had to pause when I needed one. And I know this one is minor, but the models bothered me. They were constantly smiling and never appeared to be sweating. Just not normal and it made it feel fake. Who smiles when they are doing biceps curls??

Who would I recommend this for? Definitely someone who loves to dance and wants their workouts to feel like they aren't really working out. In my opinion, I'd rather just do a squat and lunge without all the coordinating of dance movements.

Would I recommend it to someone looking to slim down or enhance their booty? Yes and no. Yes, the program targets all the muscles in the booty a lot more throughly than some of the other programs. However, no if it's not a program you'd stick to. There are other programs through Beachbody that can slim down the booty too.

Who would I not recommend this to? Someone with hip or lower back problems. I have an old lower back/hip injury from skiing and when I got pregnant (that's a whole other story!) and I felt like the workouts aggravated it because of all the hip movements that comes with latin dancing.

What's next?

ChaLEAN Extreme! I can't wait to start this workout. I had planned to start it after Slim in 6 but BBL was given to me and I knew I wanted to try it before ChaLEAN because I may not have done it after. This program is 90 days so I'll be posting my 30 and 60 day progress.

Organic, Natural...What does it mean?

I've been so curious lately what the heck it means for a product to be labeled "natural" or "organic". Natural seems like it's on everything these days from peanut butter to Cheetos! (I even fell for that one a few years ago, convincing myself that they were healthy).

How does the dictionary define the word natural? Existing in or formed by nature.
And organic? Characteristic of, pertaining to, or derived from living organisms.

I can't believe what I found when I started poking around the FDA's site about the organic and natural labels. I found this document, entitled "Natural and Organic Foods". This is an excerpt from it explaining the term "natural":

The term "natural" applies broadly to foods that are minimally processed and free of synthetic preservatives ;  artificial sweeteners, colors,  flavors and other artificial additives ;  grow  hormones;  antibiotics ;  hydrogenated oils ;  stabilizers ;  and emulsifiers .  Most foods labeled natural are not subject to government controls beyond the regulations and heath codes that apply to all foods.  Exceptions  include meat and poultry.  The Food Safety and -Inspection  Service (FSTS) of the U.S .  Department of Agriculture (USDA) requires these to be free of artificial colors,  flavors,  sweeteners, preservatives and ingredients that do not occur naturally in the food.  Natural meat and poultry must be minimally processed in a method that does not fundamentally alter the raw product .  In addition, the label  should explain the use of the term natural, e.g .,  no artificial ingredients.

Well, I don't think I can even trust the word natural on any product again! It's not regulated (with the exception of meat and poultry), so basically it can be put on anything. Way to go FDA.


And now organic, what does that mean?

"Organic' refers  not only to  the food itself, but also to  how it  was produced.  Foods labeled organic must be certified tinder die National Organic Program (NOP), which took effect October 21, 2002.  They must be grown and processed using organic farming methods that recycle resources and promote biodiversity --- two key elements of environmentally sustainable agriculture .  Crops must be grown without using synthetic pesticides, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers .  Organic livestock must have access to the outdoors and be given no antibiotics or growth hormones.  Organic foods may not be irradiated.  Question 8 of this backgrounder details the certification process.

Now that's what I expected from organic -- but re-read the last part sentenence. Lets look at Question 8 - How does the certification process work?

Products  labeled "100 percent organic" must contain only organically produced materials. 

Products labeled "organic" must contain at least 95 percent organic ingredients.  Products in this or the first category may (but art not required to) display the USDA Organic seal shown an page 2.  

Products that contain between 70 arid 95 percent organic ingredients may use the phrase "made with organic ingredients" on the label and may list up to  three of the organic ingredients (e .g .,  carrots) or food groups (e .g .,  vegetables) on the principal display area. 

Products with less  than 70 percent organic ingredients may not use the term organic other than to identify specific organic ingredients.

That part is what got to me. I don't think I've ever seen "100% organic" on any label, but I assumed it would be. Well, I guess it's my fault for assuming!

I also recently found out about carrrageenan. It is an ingredient allowed in organic food that has been linked to cancer and other health problems.

I guess the bottom line is this --- know what you are eating and putting into your body. Read all the ingredients and do your research if something looks sketchy or you don't know what it is. Don't count on the FDA to do it for you.

Source: fuckyeahfitspo.tumblr.com via Siobhan on Pinterest

Pinterest Friday 7/13/12

I know I haven't posted in a while and I think it's because I have all of these ideas for new articles and I just can't decide which one to write! In the meantime, I'm instituting Pinterest Friday! I love Pinterest and you can find so many motivational sayings, nutrition advice and recipes, workouts and even other blogs to follow! So I don't feel like a huge failure about writing new posts, here are a 5 pins I found this week that I love :)

Source: eat-clean-train-mean.tumblr.com via Siobhan on Pinterest

Source: flickr.com via Siobhan on Pinterest

Source: muffintop-less.tumblr.com via Siobhan on Pinterest

Source: pinkinmylife72.tumblr.com via Siobhan on Pinterest

Source: flickr.com via Siobhan on Pinterest

Baby Weight GONE!

Baby weight is GONE!! Whoo hoo!!

Way back at the beginning of February, I started paying attention to my weight again and focusing on losing the rest of my baby weight. I lost 18lbs of it by pretty much doing nothing, except giving birth, feeding the baby, and doing normal new mom stuff. I was at 178 and my pre-pregnancy weight was 160 so I needed to lose the second half -- 18lbs.

At the time, I was training for a half marathon. I also started to really watch what I was eating again; really paying attention to nutrition and portion sizes. 8lbs came off pretty easily.

However, by the beginning of April, I seemed to be at a plateau. Stuck at 170. Running wasn't enough anymore. That is when I started looking into Beachbody and decided to start Slim in 6, Shakeology and focusing even more about what I was eating.

If you are reading this, you probably know my Slim in 6 results so I won't go into all that here (Slim in 6 Results and Review). With this new combo of weight training, running and a good diet, the rest of the weight just seemed to come off even easier.

I found this nifty way of tracking weight loss from Pinterest when I started. It's a great visual and I put the containers right in my pantry so it's always staring me in the face to make good decisions! Every Monday, I would weigh myself and if I was down a pound, a marble got moved.

Now, for my next weight loss goal -- 10lbs, 150. I added 10 more marbles to the Pounds to go jar. If your wondering why I left the 18 still in the "Pounds Lost" it's because I earned those! I want a reminder of how far I've come when I finally reach my ultimate goal weight.

Do you use any kind of system like the jars when you are trying to lose weight?

Eating Out - My Tips and Tricks

Going out to eat at restaurants when you are trying to eat healthy (notice I didn't say 'on a diet' - cause I don't believe it diets) can be a hard thing to figure out at first. It is so much harder when you aren't the one preparing the meals to really know the amount of calories and the proper serving size. I have a few simple tips and tricks that I use when I eat out and I'd thought I would share them.

1. Preparation: Choose a restaurant that you know has healthy options and look at the menu before you go. This will set you up for a successful meal and you won't be rushed into making bad decisions or even be tempted with seeing or smelling other food around you.
2. Spot key words: There are certain words used on menus that can give you an idea of how a dish is cooked and what is in the dish. Check out this list of good and bad key words from SparkPeople. Keep this list on your phone so you'll always have a guide to go by. After some practice, you'll be able to spot them on your own.
3. What meal is it?: Are you eating out for breakfast, lunch, or dinner? This can make a difference to what you should be eating. My general rule of thumb is this: You can have more carbs (still healthy, whole grain ones) earlier in the day but you want to decrease them as the day goes on. And the opposite rule for protein; less earlier in the day and increase them as the day goes on. So, if you are going out for breakfast, it's ok to have whole grain toast or a waffle. And if you are going out for dinner, grab a whole grain or wheat roll and maybe only eat half -- and then fill up on veggies and fruit.
4. Portion size: If you only follow one rule, make sure it's this one! Most restaurants - if not all - give you 3 to 4 times as much food than you need. Crazy, right? Think about these tricks once you get your plate: 
• What is my protein? Is it bigger than my palm? If it is, cut it or portion it to the size of your palm and put the rest to the side of your plate.
• Is my plate colorful? If so, you probably made a good choice; if not, be mindful of that the next time you go out and think about what you could have done differently. 
• Divide your plate in 3rds. Eat 1/3 of your meal -- making sure to not just eat the protein. Once you've eating 1/3 sit for about 10 minutes chatting and drinking water. Are you still hungry? Or are you satisfied (note that I didn't say 'full')? If so, ask for a to go box. If it's not in front of you, you'll be more able to stop eating because it will take more thought to go into your to go box to munch.
• Don't think you have enough will power for just eating 1/3? Ask for a to go box right away!
5. Drink water: Avoid the soda, fruit drinks and sweet tea which will add more calories and you'll lose track of how many because they will keep on refilling them! Want more flavor than just water? Ask for a lemon or lime to squeeze in it. 
6. Avoid too much sugar and too much salt: Too much of either isn't good for you. Avoid fruit in syrup and veggies cooked in butter. These can seem like healthy options, but the sugar and salt in both can derail your meal. Ask them to serve you fruit plain or your veggies steamed or grilled instead of sauteed.
7. Ask for substitutes: You can always ask for healthier alternatives at restaurants. What's the worst that can happen? They'll say no or tell you it'll cost extra. Well, I'd rather try and be turned down or pay a little extra to get my meal the way I want it!

Bottom line is this -- if you really want to order something that you know is not good for you, try to make it healthier, eat less of it, and drink water. Don't deprive yourself or you may backslide into even worse habits. It's about moderation, not deprivation. 

There are loads of articles out on the web about how to eat healthy when eating out. Here are some that I really like:
SparkPeople's 85 Tips & Strategies
Reader's Digest's 20 Tips

What tips and tricks do you use when eating out?

Slim in 6 - Results & Review

Results

Over the last 2 weeks, I've really seen a big change in my body. I think even more so that the first 4 weeks. The Burn it Up! DVD is a really good workout and I tried to do the Slim & 6-pack workout as much as I could the last 2 weeks as well.

Numbers don't lie!

	Day 1	Day 30	Day 45
Weight	170.6	166.2	162.6
Chest	40.5	39	37.75
Waist (at belly button)	39	38.25	37.5
Hips (at widest part)	44	43	42
R Upper Thigh/Abductor	25.25	25	25
L Upper Thigh/Abductor	25	24.5	24
R Arm (7in from shoulder)	12.5	12	11
L Arm (7in from shoulder)	12.5	12	11

In 45 days (a little over 6 weeks), I've lost 8 lbs and 10.5 inches!

Review

I honestly think this program, along with proper nutrition guidelines, can work for anyone no matter your current fitness level. The first DVD, Start it Up!, starts you out slow and really focuses on cardio. Then when you are ready, moving on to Ramp it Up! it keeps up the cardio and adds in harder strength training moves. And then ending with Burn it Up! to really blast the calories by doing faster movements and combined with even harder strength training moves. The program might also take longer than 6 weeks to really complete. I would really recommend doing every DVD until it's not hard for you anymore. If you've got a good cardio background, the first DVD should only take you 3-5 days, but if not, you might need it for 1-2 weeks. I would also recommend doing Burn it Up! for at least 3 weeks and doing Slim in 6-pack for the last 2 weeks as much as possible to really see the best results from the program.

What's next?

Chalean Extreme in July! Contact me if you are interested in working through it with me! Two other coaches from Team Courage and myself are teaming up for a 60 and 90 day challenge so you wouldn't not only have me for support and motivation, you'll have 2 more coaches and their challengers too! Don't want to do Chalean? That's ok! When you contact me, I'll help you figure out the best program for you.

New Foods - Butternut Squash (Take 2)

I was pretty determined to find a recipe I liked that used butternut squash after the big failure of my first attempt. And I've got to say that I think I've found a winner! Thank you Pinterest for this awesome recipe: Butternut Squash Mac and Cheese.

If you know me, you know my love for Mac and Cheese and this dish did not disappoint. Although it takes a lot more prep work than a box of Kraft or Velvetta, I think it was well worth the work for a healthier dish. It also makes a lot more than me and my husband can eat for dinner so there are lots of leftovers! Next time, I might also throw in some chicken or ground turkey. This is totally I dish I would serve my son once he is old enough and feel good about it.

July Challenge

I'm teaming up with 2 other awesome coaches for this challenge starting in July. We'll be doing the programs and drinking Shakeology right along with you. I'm almost done with Slim in 6 and plan on starting Chalean Extreme with this challenge. Message me or comment on the post if you want more details! And as always, click the picture to see bigger.

Slim in 6 - Day 30

4 weeks ago I promised measurement updates and pictures after 30 days of doing Slim in 6 and drinking a Shakeology shake once a day. I still have 2 more weeks in the program, but so far I'm feeling great!

So without further ado....

	Day 1	Day 30	Day 45
Weight	170.6	166.2
Chest	40.5	39
Waist (at belly button)	39	38.25
Hips (at widest part)	44	43
R Upper Thigh/Abductor	25.25	25
L Upper Thigh/Abductor	25	24.5
R Arm (7in from shoulder)	12.5	12
L Arm (7in from shoulder)	12.5	12

That brings my 30 day loss totals to 4.4 pounds and 5 inches! Not bad for 4 weeks!

I know that I built up my leg and arm muscles so I knew I wasn't going to see much loss there. I was surprised by my chest measurements, but happy to see that back fat go! I am really proud of my results so far but I am still aware that I've got more to lose.

And now -- pictures! (click to see bigger)

Bye, Bye Artificial Sweenteners

Back in 2009 I had read the book Skinny Bitch by Rory Freedman & Kim Barnouin. While I didn't agree with the book as a whole (especially since it encourages veganism), the chapter "Sugar is the Devil" did open my eyes on artificial sweeteners. After reading it, I pretty much swore off all Diet Cokes and started looking for natural sweeteners.

Now, I'm not going to go through citing the whole chapter, but here are some quick points.

Aspartame
Aspartame is found in a lot of diet or light versions of foods and drinks. The most common sweeteners that contain aspartame are Equal and NutraSweet. "When aspartame was put before the FDA for approval, it was denied eight times."(32) "When methyl alcohol, a component of aspartame, enters your body, it turns into formaldehyde. Formaldehyde is toxic and carcinogenic (cancer-causing). Laboratory scientists use formaldehyde as a disinfectant or preservative."(14) "When Aspartame is paired with carbs, it causes your brain to slow down it's production of serotonin." (14) This last citing was also talked about in The Doctor's TV show clip I posted a few days ago.

Sucralose
Most commonly know as Splenda. "Splenda is made by chlorinating sugar, changing its molecular structure."(35) "The FDA calls sucralose 98 percent pure. The other 2 percent contains small amounts of heavy metals, methanol, and arsenic."(36)

Refined sugars, such as white sugar or high fructose corn syrup, aren't good for your body either, but they are better than artificial sweeteners. If you really want to do what is best for your body, natural sweeteners, like agave nectar or stevia, arethe best ways to go.

Stevia
"This natural, herbal sweetener contains no calories, has no glycemic index (meaning it won't alter blood sugar), and is even safe for diabetics."(30) Stevia comes in liquid form or the most common brand in a crystalized version is Truvia.

"Other good substitutes for refined sugar included evaporated can juice, Sucanat, brown rice syrup, barley malt syrup,  Rapadura sugar, Turbinado sugar, raw sugar, beet sugar, date sugar, maple syrup, molasses, and blackstrap molasses"(31)


Now while some of these natural sugars do contain calories (stevia doesn't!), they also contain vitamins and minerals that are beneficial for your body. Don't be afraid of the extra calories! You will actual eat less because the artificial sweeteners will trick you into overeating, and more than likely you'll crave sweets!

Since 2009, a few foods with artificial sweeteners have somehow crept back into my diet and it is time for them to go!



References:

Barnouin, Kim & Freedman, Rory. (2005). Skinny Bitch. Philadelphia, Pennsylvania: Running Press Book Publishers.

Top 5 Foods You Should Avoid

This is an excerpt from The Doctor's tv show (love this show!) that talks about 5 foods that you should avoid because they increase your appetite and cause you to overeat. It gives you some great alternatives if these are vices in your own diet. Take a look!

New Foods - Butternut Squash

I've been pondering trying butternut squash for a while now. My interest started after I started making it for my son as a puree and I realized that I've never tried it. Yesterday I prepared an apple and butternut squash soup recipe. I thought it was a good choice because it wouldn't be too overwhelming with just the squash and I love apples.

However, I was not really digging the soup. The taste wasn't bad, it just wasn't good. The texture was just a little weird for me. Texture-wise I would compare it to tomato soup -- and I don't like that either.

Does anyone have a butternut squash recipe that they love that isn't soup? I'd still like to give it another try but I don't think I'll be making that soup recipe ever again.

Slim in 6 - Day 21

I've been doing Ramp it Up (DVD #2 of Slim in 6) for 2 weeks now and I've finally conquered the glute exercises! I noticed that when I struggled, I wasn't breathing properly. Once I was able to fix that problem, I was able to keep up with Debbie and complete all the reps. I still need to use weights on the shoulder press exercise, however, I am able to use 8lbs instead of 5lbs. 

I have also been doing the Slim & 6-Pack workout and the only move that is impossible for me is the side plank. Now, that doesn't mean the other moves are challenging -- they are.

Tomorrow I'm going to be moving to DVD #3, Burn it Up!

3 weeks down, 3 weeks to go -- halfway! Next Saturday (May 26) marks day 30 and I'll be posting my before pictures and my 30 day pictures along with my measurements so stay tuned!

Lions, Tigers, Jeans - Oh My!

There is nothing worse when you are overweight than going jean shopping. Am I right?? Back when I was at my heaviest, I would avoid it like the plague. I would much rather go shoe shopping -- my feet never got bigger and the sizes I knew I wore would always fit.

Back in 2010 when I lost 30lbs, I went from a size 14 to a size 10. I had kept my old jeans because I knew we would be starting to have kids and I would of course gain weight so the old jeans may come in handy afterward. My guess was right and I'm glad I kept them. They were the only thing that would fit besides my pregnancy jeans postpartum.

Because I have a slew of jeans in my closet, I've noticed that I have subconsciously categorized them. I have fat jeans (size 14s), skinny fat jeans (smaller size 14s and one size 12), fat skinny jeans (bigger size 10s), and skinny jeans (smaller size 10s). You may not have as many categories as I do, but - come on - be honest, we all do some form of this.

Since getting the "OK" to workout from my doctor after I gave birth, I've been on a mission to fit into my skinny jeans again. Even with training for my half marathon and losing 26lbs postpartum, the jeans still didn't fit! Talk about frustrating.

I've been stuck between the skinny fat and fat skinny jeans -- that is until this past weekend! I honestly think it's because of the Slim in 6 workouts and I'm sure drinking Shakeology has played a big part too.

Now -- one step closer to those skinny jeans and maybe even they will get too big :) That is jean shopping that I want to do!

Slim in 6 - 2 week update

Just wanted to give a quick update on how I'm doing with the Slim in 6 program.

I've been doing Ramp it Up! (DVD 2 in the series) for more than a week now and I get better at the moves every day. I'm still struggling with the glute exercises, but every time I do them I get better and better. One day I'll be able to do all of the reps of each exercise and when I do - you know I'll be posting about it! Because I'm still struggling with that part, I'm going to keep doing Ramp it Up! next week.

I am finally feeling good with the 5 lbs weights so I've decided to move up to the resistance band that came with the program for some of the arm exercises. Hopefully soon I'll be using the band for all of them.

I haven't officially weighed myself or measured myself yet because the program suggests waiting until day 30 to do that. However, I've been noticing that I feel better about my body, especially my post-baby stomach and my arms. My legs feel stronger too and I've seen some improvement on my running times that I'm attributing to all the squats and lunges in the program!

Next week I'm going to be adding in the Slim in 6-Pack ab routine to my workouts on the days I don't run now that the ab workouts aren't as tough for me anymore.

2 weeks down, 4 weeks to go!

Want to purchase Slim in 6 or have more questions about it?
Send me a message through my "Contact Me" tab or visit my Beachbody website at
1) Go to http://www.beachbodycoach.com/sioburch
2) Go to "Shop"
3) Go to "Fitness Programs" on the left
4) Scroll down to "Slim in 6"

What is the best time to workout - for YOU?

This is a question I've been trying to answer for myself since I started Slim in 6. The Beachbody trainers all have the same guidelines to help you figure out how to answer that question -- and it's not the same for every person! Here is a recent video chat from Chalene Johnson where she talks about some of these guidelines: Chalene Johnson - Best time to workout?

Before SI6, I went running 3 times a week: Tuesday & Thursday at 4:30pm with my son in the jogger and Saturday or Sunday (weather & life dependent), sans jogger, somewhere between 9 and 10am. Fitting in the SI6 program and still getting my running in, hasn't been too hard. I have been doing SI6 about 2 hours after dinner, 9pm. That way my dinner was mostly digested and I got to spend some time with my husband - if he was home.

However, my son hasn't liked going in the jogger lately so I haven't been running as much as I want too and I've been feeling like 9pm isn't the best time for my body, aka the time I'd have the most energy and burn the most calories.

So yesterday I tried switching things up a bit. At 2:30pm, when my son was napping, I did my SI6 workout and got my run in before dinner (after my son went to bed and after my husband got home). It felt good to get both workouts in before dinner and I think I'm going to attempt that schedule as much as I can. Hopefully my son will start liking the jogger again and my 4:30 run time will come back into our routine.

Color Me Rad 5k - Virginia Beach

This 5k wasn't really a race. There were no timers and it was all very relaxed. With a promise of getting colorful throughout the 3.1 miles, there were both runners and non-runners there to enjoy a fun time. I had  a few friends join me as we ran and walked the 5k getting colored powder thrown on us (or colored water) every kilometer. It was a lot of fun getting so messy!

Before -- all white and clean!

During the race and after

New Foods - Quinoa

I've made it a personal challenge for me to try new healthy foods and even revisit some that I don't like.

Last night I tried quinoa (pronounced KEEN-wah). This is one food that is on my list of things I can give my son at 8 months, so I figured I'd try it before I gave it to him. I've never had it before and really only heard of it recently.

Quinoa is chock-full of protein, fiber and is gluten free. Here is the wikipedia link if you want more information: http://en.wikipedia.org/wiki/Quinoa.

I decided to buy a quinoa and brown rice blend that already had seasoning with it since I have no clue how to season it properly. I made it as a side with some chicken and I really liked it. It has a crunchy texture, but along with the rice I didn't mind it. This is definitely a new food I'll keep on my recipe radar and I would easily eat again.

Shakeology No Bake Cookies - aka Shakeology Balls

These were pretty messy to make, but man are they some chocolately-peanut-buttery-goodness in a ball!

1/2 cup honey (can also use agave nectar)
1 cup Chocolate Shakeology
1 cup quick oats
1 cup natural peanut butter

Mix all together with hands (gets messy). Roll into tablespoon-size balls.

I rolled and placed onto wax paper, then stuck them in the fridge. You can also put them in the freezer too, but definitely do one of the two because of the natural peanut butter.

I'm going to try PB2 next time cause this took most of my natural peanut butter stash. The recipe said it would make about 10 balls, but I made about 16. I also might half the recipe next time too.

PB&J Shakeology Review

PB&J recipe:
1 scoop Chocolate Shakeology
1 tbsp. natural peanut butter
1/2 cup strawberries (I use frozen)
1 cup water

This recipe was pretty good too. It was a little thin, so I might try a little less water next time or maybe do half milk, half water. Still pretty tasty!

Carl Daikeler Special Shakeology Review

So after I didn't like my first attempt with Shakeology, I looked at all the recipes on the Shakeology website and made a list for the grocery store. I bought lots of frozen fruit, bananas, healthy peanut butter (no salt, no sweeteners -- just peanuts), vanilla almond milk, and lots of different extract flavors.

Yesterday I tried this recipe (it's a modified Carl Daikeler Special):
1 scoop Chocolate Shakeology
1 Tbsp peanut butter
1 small banana
3/4 cup water
2 ice cubes

This was so so YUMMY! I already feel better about the shakes and can't wait to try another recipe.

Banana Foster Shakeology Review

I tried the Banana Foster Shakeology recipe yesterday:

1 scoop Chocolate Shakeology

1 banana

3/4 cup nonfat milk; or water; or soy, rice, or almond milk

1/2 tsp. cinnamon

1/2 tsp. rum extract

Ice to taste

I am not a fan. I think it was too much cinnamon for me and the extract left a weird after taste. Guess it goes to show that not everyone is going to like all the recipes! 

Slim in 6 - Day 6

Wow -- The Ramp it Up! glute segment is, well, kicking my butt! I know one day I'll be able to do them all without resting, but that day is not today. Here's hoping it could be tomorrow!

Slim in 6 - Day 5

Well -- Ramp it Up! was HARD! Not only is it a longer workout, there are additional moves. Let's just say my bootie is going to be sore tomorrow! It is definitely a challenge for me and I think it will take more than a few days to master all the moves and reps. I'm going to be on this DVD for at least 2 weeks.

Slim in 6 - Day 4 & Chocolate Covered Strawberry Shakeology

Check out my Shakeology add on the side of the blog ------>

If you know me, I don't like veggies so I thought this ad was perfect!

Today I tried this recipe:

1 scoop Chocolate Shakeology
1/2 cup fresh or frozen strawberries
1/2 cup water
1/2 cup milk

It's pretty tasty too! I'm definitely getting more excited about drinking Shakeology. The chocolate flavor makes if feel like dessert -- for lunch!

I also upped my weights today during the Start it Up! (DVD 1 of Slim in 6) routine. I've been using 3lbs and decided it was time to go to the 5lbs. I didn't want to start with 5, because I wanted to make sure my arms weren't getting too sore that it would hurt to pick up my son. The program says to do Start it Up! until you feel ready to go to the next DVD, Ramp it Up! and I think I might be there. I was definitely sore the first 2 days, but I'm already feeling like the workout isn't hard enough for me. So tomorrow I'm moving on to Ramp it Up!

Slim in 6 - Day 2

I had plans yesterday for a 4 mile run, but life had other plans. We had someone coming over to look at our dryer vent and another vent we heard animals in. Of course he took longer than quoted, so I was only able to do 2 miles. However, 2 miles is better than 0 miles!

I was moderately sore from my first day of Slim in 6. I didn't really feel how sore my abs were until I was doing the abs segment last night. Feeling good about this program so far!

I also did the Slim & Limber routine to stretch out my legs from my run earlier.

Slim in 6 & Shakeology - Day 1

I just received my first Beachbody program, Slim in 6, and my first bag of Shakeology and let me tell you, I can't wait to get started!

Honestly, I was a little nervous about the Shakeology. I decided I wanted to try it with just milk and a little ice so I could see if I liked it plain like that. Well, it turned out pretty frothy which I didn't like although it did taste like chocolate. I think it was too much milk. I started looking up the recipes for the chocolate flavor on the Shakeology website and I'm making a list for the grocery store tomorrow!

My first day with Slim in 6 was great. It was definitely challenging on my arms and abs and I got a pretty good sweat going! Because I'm in pretty good running shape, I didn't get winded which made me feel good. I can definitely see this getting harder and I think I made a good decision on a program that I can pair with my running.

Welcome!

I'm so excited to start this blog to share and document my progress of my fitness journey! I would love for you to read My Journey to first see how I got to where I am currently and where I hope Beachbody can take me next.

I also will be using this blog to keep myself accountable. On the blog, you'll find a calendar of my workouts, a list of my current goals and even pictures of me with weight and measurement stats before and after products. You might think I'm a little crazy to share so much personal information, but I want this blog to be honest. If I can't be honest with others, how can I help or inspire others to do the same?

Thank you for visiting and please keep coming back to track my progress!