Thursday, February 19, 2015

Cravings - Tips to help you kick them to the curb!!

There are a couple ways you can go about cutting cravings... 1. You could try to stop eating that stuff  'cold turkey'  2. You can gradually ease into it.  We're ALL different, choose the option that works best for YOU!!   I'm a firm believer in NOT completely depriving yourself from those things you "crave", at first, otherwise, in my opinion, you're setting yourself up for failure! I mean we're all human, right?... so unless, you're trying to hit a goal quick or getting ready for some kind of competition, it's OK to let yourself indulge on those cravings from time to time, just know your limits!!  BUT, I do also think the longer you go without it the less you will "crave" it. :)
 
 
First things first... Are you really having a craving OR do you just want the food because it's conveniently right there for you to have??  This is the first question we need to ask ourselves when we get a "craving".   I know for me personally 9 times out of 10 it's really just because I know the food is there.  BUT if you really are craving something it probably means your body is trying to tell you it's lacking something else...

WHY do we crave certain foods and WHAT can we do to ease those cravings??

What is our body really telling us when we crave....

"Sugary Foods"
It means your body really needs chromium, carbon, phosphorous, sulfur, OR tryptophan.
Try eating some kind of fresh fruit - Fruits have a lot of natural sugars in them, so while we don't want to "over do it" on fruits, they are still a healthier option than sugar coated candies or ice cream! Lately, I've been doing a sliced apple with a little cinnamon sprinkled on it and a few walnut halves on the side. It really does kick that sweet tooth and fills me up!   IF you're not a fan of fruits you could also try eating a little cheese, chicken, broccoli, or sweet potato.   :)

"Chocolate"
It means your body really needs magnesium.
Try eating: Nuts, seeds, veggies, or fresh fruits.  IF you absolutely think you "need" chocolate and you think you can limit yourself you could try having an ounce or 2 of dark chocolate or few few mini chocolate chips. 

"Carbs"
It means your body needs nitrogen, which is found in high-protein foods like fish, meat, nuts, and beans.
Try to eat: A turkey burger, a handful of almonds, or some tuna. You might also be craving carbs because you’re trying to cut them out of you diet completely. If this is the reason, make sure you’re eating every food group in moderation to prevent a big, unplanned carb-fest.

"Salty Foods"
It means your body needs chloride or silicon, which is essential in order for your body to maintain healthy digestion and keep your electrolyte levels in check, according to Nutritional Wellness.
Try eating: A handful of cashews, a tuna sandwich, or sun flower seeds.





"Caffeine"
It means your body needs salt and iron.
Try eating: Lean proteins like chicken or turkey, eggs, or even black cherries.  One option here would be to an omelet with turkey and veggies, with a handful of black cherries on the side. According to Huffington Post, craving caffeine can also mean you’re actually just really thirsty or dehydrated!
 Drink an entire glass of water before you reach for that second (or third) cup of coffee... you might realize you don’t even need it

"Greasy Foods"
It means your body needs calcium.
Try to eat: String cheese, steamed broccoli, or kale chips.  It might not sound quite as good as those French fries, but it will leave you feeling way better.

 

Be prepared when the food craving hits!!

Pack healthy snack option- If you're on the go take pre-portion snack size healthy options with you. Make sure you measure portions out ahead of time so you don't overeat. The snack size Ziploc baggies are perfect for this!   So, for example, if you're doing fruits, veggies, or nut... figure out how much 1 portion should be and separate them into snack size baggies!
> Eat Regularly - Eating several small meals a day will help reduce cravings. Waiting too long between each meal can cause you to craving 'bad' foods.  Try eating 5 or 6 small meals a day consisting of protein, veggies, and a few healthy carbs.  
> Going for a walk - Sometimes all you need to do is get up and move to get your mind off of the food and boost your energy level.  Take a walk around the block or do some jumping jacks.
> Grab some gum -  Maybe all you're really craving is "chewing" on something.  And research has shown that chewing gum can actually reduce food cravings!
> Drink Water - Make sure you are drinking plenty of water. This will help keep you fuller longer and can help reduce cravings.  I try to drink a full gallon each day, but they to drink half of you body weight in ounces... so if you're 150lbs you should drink 75oz of water.

I hope this, at least, gives you a couple ideas of what to do next time you get a craving!! I know all this research gave me a few good ideas to try next time a craving hits!  Just remember, go easy on yourself. It may take time to get a handle on your cravings. Just take it day by day and do your best!! :)   "You don't have to be perfect to start, BUT you do have to start to become 'perfect'"

What foods do you crave the most?
Leave your list below! And if you have know of any other ideas, not listed above, for kicking unwanted cravings, leave your tips below too.  :)

Tuesday, February 17, 2015

21 Day Fix Extreme - Week 1, Day 2

Before pictures, weight, and measurements have been taken!! I've also got my workouts each day scheduled and my meals prepped for the week!! This program comes with 2 different meal plans you can follow, I've decided to follow the "Extreme Plan" for now and maybe try the "Countdown" plan the last week.  My numbers tell me I'm allowed to have 3 Purple, 4 Green, 4 Red, 3 Yellow, 1 Blue, and 1 Orange containers plus 4 Tbsp each day. I can't wait to see what I can do to myself over these 21 Days!!

Oh my goodness!! I just want to start off by saying... I thought I was in better shape than this!!

Day 1 - Plyo Fix Extreme -  was the workout and it kicked my butt!! I guess you could call Plyo "Leg Day" and holy cow my legs are burning today!! 

As far as eating day 1 went great!  Got all my containers in for the day and wasn't hungry at all afterwards! 

Day 2 - Upper Fix Extreme - My arms were like wet noodles went I finished! 


And eating today, so far is right on point!  I've still got to make thru eating a healthy supper and then making it to bedtime with no "snacks", so we'll see what happens!  Kylee has already reminded me that we have ice cream (my weakness) in the freezer... let's just hope there's only enough left for the kids and Mark so I don't have to worry about it!!

So I guess you can say "so far so good" and I hope it stays that way!  Seriously, these workouts are either going to kill me or they're the kick in the butt I've been needing lately!!  They are def challenging but I LOVE IT!   
And with that I'll check back in next week, just to let you know if I'm still alive and kicking!  :)  Have a great day!

Brigit

Saturday, February 14, 2015

Introducing... ME! :)

Well, I guess if I'm going to be starting a blog it'd probably be best to introduce myself! :)   My name is Brigit Blank, I am a wife and stay at home mom of 2  kids who is trying to work on my own health and fitness and welcome ANYONE to join me!! :) 
That being said, I've been trying to find a way for people to follow my progress and get ideas to help them get started on their own fitness journey while raising a family.... Well
what better way to do that than a BLOG! :) As you can probably already tell,  I am totally NOT a writer, so as long as you're okay with possible grammar and spelling errors and the occasional exclamation mark overuse, we should be good to go! :)

In May 2013, I made the decision to become a stay at home mom.  When I quit my job, I thought "FINALLY now I will have the time to workout and plan my meals so I can eat healthy". My plan was to wake up early and exercise before the kids woke up and have the rest of the day to do house work and spend time with the kids. My sister had purchased P90X when I was pregnant with my second child and, while she was doing it, got great results so I thought I'd give it a try. I started the workouts but thought the meal plan was just too time consuming and honestly wasn't ready to "give up" the junk food. I did the workouts for 3 weeks and starting seeing results, then we went on vacation and I decided to give myself a break for a week... BAD idea. Several weeks past and I never got myself back into a routine. I'd start exercising and eating right for a few days but some how I always came up with an excuse ("I'm too tired to wake up early", "I can't exercise before bed I'll never be able to sleep", "I've got too much to do today", "I will start tomorrow... Or next week"). Before I knew it 10 months had past and I had gained almost 25lbs in less than a year!  Needless to say I was ashamed and very disappointed with myself. That brings us to May 2014!
In May 2014, I finally decided I had enough, I was sick of being miserable and overweight.   At 27, I was in the absolute worst shape of my life. I have struggled with my weight all my life but had let it go on far too long. I  I decided I was going to finally do it, start working out and eating clean, and stick with it so I could reach my fitness goals, which meant I needed to lose 63lbs. Over the years I had researched so much health and fitness info, that I knew what I needed to do to get the body I'd always wanted, I just didn't have the motivation to stick with it long enough to get it! I also had enough equipment to get started (Between my mom, sister, and I, we have purchased a lot of workout videos, including Insanity, Brazil Butt Lift, P90X {my sisters}, and Rockin' Body{my mom}), but again every time I(we) would start a program I would never stay motivated long enough to start seeing results. This time, is going to be different, this time I am going to stay motivated. That is the main reason why, on May 9 2014, I decided to become a Team Beachbody coach. I NEEDED something/someone to keep me accountable EVERYDAY no matter what and Team Beachbody coaching was the answer, for me. If I knew other people were "watching me" and expecting me to succeed I would have no other option but to stick with it and show them that if I could do it, anyone could do it!!

When I signed up to become a coach, I purchased the Focus T25 Challenge pack (that includes T25 and Shakeology), I created my own motivation/accountability group, and started asking people if they'd like to join to help keep each other motivated! I was able to stick to the full 10 weeks of T25 and lost 22lbs and 22inches!!  Since then I've done PiYo, P90, some of Body Beast, 21 Day Fix, and tested out a couple other programs!! I am down 38lbs so far and don't plan on stopping anytime soon! :) So, along with my other mom/wife posts, I plan on using this blog to keep everyone updated on my fitness progress and hope that it will inspire/motivate others to start working on their fitness too! :)  Trust me if I can do this YOU can too! :)

The next program I plan on starting is 21 Day Fix Extreme! The hardest part of this "fitness stuff" is eating healthy.... I KNOW it needs to be done, but I can't seem to make myself do it for a very long period of time.  That's why I'm not getting faster results.  BUT I am so excited about this program and plan on being very strict with the meal plan. I can't wait to see what results I can get in just 21 Days!  This is also the first program I plan to blog about from start to finish.  I plan on doing 1 post a week for 3 weeks, focusing on my progress/experience only and at the end I will share my results!!  I'm going to start Monday, so be on the look out for my first official 21 Day Fix Extreme post Monday or Tuesday! :)
Have a wonderful rest of your weekend!  Thanks so much for reading and please let me know if you have any questions!

Brigit

Friday, February 6, 2015

8 Ways to Make Your Workout Fun!!


Working out doesn't have to be a chore...         
Have FUN with it!




1. Make your own workout "playlist".  Download fast paced, upbeat songs that will get you pumped up to workout.  Turn that playlist on when your getting ready to workout and it will help get you motivated to want to MOVE! 








2. Mix it up!!  If you get tired of doing the same thing everyday, pick a 3 or 4 different types of workouts you enjoy and rotate them daily.




3. Do you like to dance?  There's all kinds of dance workout videos on YouTube, give them a try!  I LOVE to dance (I'm not good at it, but I think it's fun!) and I love trying to learn new dance moves. Dancing is a great way to exercise without feeling like you're actually working out.   :)




4.  Get a workout buddy.  Sometimes exercising by yourself gets boring, so find someone to do it with you.  This will also help you stay accountable, to get your workout done! 





5. Get the kids involved!  Believe it or not, they may actually think its fun too!  And it's pretty entertaining watching them do their own little moves!





6. Go outside! Go for an evening walk with the family, chase the dogs around the yard, take the kids to the park and use the "play ground" equipment as your "gym" while the kids play, or whatever other creative ideas you can think of.



7.  Post your workouts online! 
 If you don't want to "blast" your personal FB page, IG account, or Twitter with workout posts, join a fitness (motivation) group.  My favorite is ttps://www.facebook.com/groups/580026502114360/  ;)   Since I start my own motivation/accountability group, it's been so much easier for me to actually stick to my workouts. Knowing (or thinking) others are watching/waiting for you to post about your workout so they can "cheer you on" really made me want to prove to myself and them that I could do this! So, not only does a fitness group keep you accountable, you help others want to push themselves to workout too! WIN WIN WIN for everyone!  :)


8. Reward yourself!!  And I don't mean with a huge chocolate bar after your workout.  :)   Something like tell yourself you can have a nice long relaxing bath when you're finished, or after you workout so many times you get a new outfit or a massage or something.  Another thing you could try to do is pay yourself for working out.... Put $1 in a jar every time you workout, eventually you'll have enough $$ saved up to get a new outfit or massage or whatever it is you want without feeling too guilty about spending the money, because you "earned" it! :)
YOU can do ANYTHING as long as you believe in yourself!!