21 Days to change your habits!

Did you know that it is a MINIMUM of 21 days for a new habit to start becoming something to easily accomplish daily?

habit

In most cases in can take up to 90 days for this new task to become part of your daily habits.  The marker between 21 days and 90 days is the crucial time to stick with your plan. Whether that is adding in drinking water with every meal, quitting smoking, quitting drinking, adding in a new exercise regimen or a new eating plan.

Think back, when you started something new or was changing something old when did it feel like it become habit and not a chore?

I remember when I quit smoking many years ago, after only a couple of weeks it was no longer always on my mind.  I may have still thought about it, but not like it was a habit anymore.

Below I share with you some of the changes I have made in my life and I believe that it is true that it takes between 3 weeks and 3 months to really feel the change is habit.

  • Quit smoking 12 years ago
  • Quit soda 13 years ago
  • Quit diet soda 10 years ago
  • started drinking water everyday 10 years ago
  • Started working out daily 5 years ago
  • started reading daily 3 years ago
  • started my walk with Christ 2 years ago
  • Started learning about feeding my body with quality calories 3 years ago
  • Quit gossiping 6 years ago
  • quit looking for negative thoughts about myself or others 6 years ago

There are some that I still need to pay attention to and to keep a good mindset on or I could easily fall down the rabbit hole, the biggest one being fueling my body with quality calories.  I will admit I LOVE food!

So today I would like to share with you that our Beachbody team of coaches have started a group online that is focused on Autumn Calabrese’s 21 Day Fix and 21 Day Fix Extreme, with these programs we can forget about counting, cups, and calories. When it comes to 21-day-fix-postlosing weight, simplicity equals success. These seven color-coded containers and Shakeology® shaker cup deliver exactly the right portions every time, so you never eat too much or (too little). Fill them up as directed in the Eating Plan – and you will lose the weight!

I will be sharing over the next 21 days how are progress is going, If you have thought about changing your eating habits, adding exercise in and need that extra support from a coach, fill out this form to get into our next group and we can work together to get you to your goals to live a healthier lifestyle.

Live, Love and Laugh!

God Bless.

 

Not all calories are equally created

We see articles, apps and tools that help us track our calories and focus on calorie deficit, but what we don’t really focus on are the tools and articles that explain the importance of quality calories.  As a society we are so focused on getting “under our goal” for calories or low-calorie diet that we pay no attention to the Macronutrients that are part of the makeup of those consumed calories.

Not-all-Calories-are-Equal

Let’s discuss the macronutrients:

  • Carbohydrates (Carbs) – When people think about carbs, the first thoughts are breads, pastas, rice, baked goods. However, what we don’t realize is that fruits, vegetables and potatoes are all important carb components of a healthy diet. In fact, did you know that each meal should include a starchy carb (potato, brown rice, whole grains) and a  non starchy (vegetables, fruit).  For example,  sacarbslad full of non starchy vegetables, it is okay to have a whole wheat 1/2 pita with it or whole grain croutons, as long as the amount is in moderation. Carbs are the body’s main source for fuel and are easily used by the body for energy. My initial recommendation is to start with 50% of your calories coming from these healthy carbs.

 

  • Proteins – Can’t say enough of the importance of protein, Adding protein to your Protein-Foodsdiet is the simplest, most effective and most delicious way to lose weight with minimal effort. There are studies that show protein has been known to raise the metabolic rate and it is the most filling nutrient.  Protein also helps with the repair and rebuild of muscles after workouts and long periods shakeologyof rest (sleep). It is recommended to have protein within an hour of waking, within 30 minutes of a workout and if you are going to have a late night snack, make it a protein snack to help the muscles during rest. My initial recommendation is 30% of your calories should come from protein sources like lean meats, eggs, low-fat dairy, legumes and/or supplements like Shakeology, Quest bars and GNC Wheybolic Extreme 60.  I recently did a post on simple ways to get protein here.

 

  • Fats – FATS DO NOT MAKE YOU FAT, let’s just get that out there. Over consumption of calories is what makes us fat. We need healthy fats in our diets and my initial recommendation is that  20% of your calorie intake should come from fat.Some fats are found in foods from plants and animals and are known as dietarfatsy fat. Dietary fat is a macronutrient that provides energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

    But there is a dark side to fat. Fat is high in calories and small amounts can add up quickly. If you eat more calories than you need, you will gain weight. Excess weight is linked to poor health.

Putting it all together, you can see that a healthy initial start to consuming good quality calories should start with 50% carbs, 30% protein and 20% fat, I will show you an example of my plan broken out with those percentages. The important factor is that you are choosing quality calories, your body will thank you and respond much better to exercise, illness and sleep.

My Calorie intake is 1500

Carbs at 50% = 750 calories divided by 4* equals 187.5grams

Protein at 30% = 450 calories divided by 4* equals 112.5grams

Fat at 20% = 300 calories divided by 9* equals 33grams

*Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram. 

 

3 Ways to get your protein intake

When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. Too many Americans focus on the calorie end of the diet and don’t focus on the actually macronutrients that include Carbohydrates, protein and healthy fats. If you take a look at most diets today you will see that they have high intake of carbs and a very low intake on fiber and protein. Today we are going to discuss 3 different ways to make sure you are incorporating enough protein in your diet. You should be including anywhere from .8grams to up to 2 grams per bodyweight depending on your activity level. The higher activity level the more grams of protein you should consume, but for today let’s say on average about 1gram per bodyweight lb.

I normally have clients start off their diets with 50/30/20 rule with their calorie intake, 50% carbs, 30% protein and 20% fats (healthy fats).

503020-diet-85570900

1. Well balance meals that include animal products, every meal you eat should include a protein source. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Fish is another important source of protein, and contains many vitamins and minerals. Eggs, beans, nuts and seeds are also great sources of protein.

2. Whey

Whey protein is a convenient source of protein right after a workout to help rebuild muscles, you can get a quality blend that includes certain Branch Chain Amino Acids (BCAA). BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet.  You want to be careful to watch for low quality protein products and with whey, it pays to pay up. If you’re not paying around $25 or so per pound, you’re probably not getting a high-quality whey.  As expensive as it seems, a jug that costs $53 only comes out to $1.87 per serving. Plus, many cheaper whey proteins are the leftover junk that got rejected.

Top 3 products that I recommend currently are:

3. Bars

By far the best bars that I can find with the biggest nutrional bang for your buck have been the Quest bars, with a whopping 20g of protein per bar but only 1g sugar  and loads of fiber, these delicious bars take the top of the list for me. Today I tried the Cookies and Cream Quest bar, it was absolutely delicious, now I have to remind myself to only consume it pre or post workout. I don’t recommend protein bars as a daily diet staple, unless you are someone who works out daily. If not, on occasion, in a pinch grab for a Quest bar instead of a burger.quest

 

The Struggles are real..

This past weekend, I struggled with foods. I made a lot of unhealthy choices and allowed myself excuse after excuse on why.  The one thing I didn’t do at any of those times when making those choices was to take a minute and pray, to talk to God or to ask him for his guidance. If I had taken that moment to reach out, I know that I would have found the strength to resist the temptations of the flesh.

Unhealthy

“Our flesh is ruled by passion and desire, but our spirit is led by wisdom and truth” Candace Cameron Bure writes in her book Reshaping It All

So I say, live by the Spirit, and you will not gratify the desires of the sinful nature (Gal. 5:16)

I am human, I am not perfect but the one thing that I am is changing. I see the changes in myself, especially in my thoughts, the more time I spend with God each day, throughout the day, the better I become as a christian, mother, wife and friend.  There may be people in my life that won’t like the changes they see,  that is okay because I don’t live my life by the opinions and views of others, that is a trap that I lived in for much too long.

care about what others think

So back to this weekend, we were on the road a lot even in the bad weather, because we are looking to purchase a used vehicle. So we did a lot of driving around, plus I was dealing with a cold. Those were the 2 big reasons or should I say excuses that I kept repeating in my head every time I was making an unhealthy choice with food. Why do we allow excuses when we know what is best for us, why don’t we listen to our bodies, knowing full well that we will not feel good after consuming the unhealthy foods?

I will tell you why:

  • We are driven by instant gratification
  • We have created unhealthy habits
  • We allow the flesh to rule over the mind
  • We are addicted to sugar
  • We are hooked on salt
  • We will “start over tomorrow”

Does any of that sound familiar? I know for me, almost all of them sound familiar. I was not raised to understand that food should be a fuel for our bodies not a treat as if we are animals.  Changing the way we view food is the important factor of changing why we go to food, most people who don’t have a healthy view of food, mindlessly eat and use every reason under the sun to consume food, reasons or excuses like:

  • I am depressed and food makes me comfortable
  • I eat a lot when I am drinking
  • I enjoy cooking/baking
  • I just worked out so I can have (insert unhealthy choice)
  • So many thing to try at this party
  • We don’t go out to eat that often so I indulge
  • It is that time of the month
  • I am bored
  • I can eat whatever I want and never gain weight
  • I am never going to lose weight anyway so why bother

I can honestly admit that I have used every one of those excuses except “I can eat whatever I want and never gain weight”,  I ALWAYS gain weight. However, What size we are shouldn’t matter in regards to the choices of food we make, whether we are a size 2 or 12 we should still be wanting to eat when we are hungry and eat foods that have nutrients that will fuel our body,  I know that starting my day with Shakeology has made a huge difference for me, especially in the digestive area. But I didn’t automatically believe in Shakeology, I had my doubts so I decided after drinking it everyday for several months that I would take an entire week off, I wanted to know for sure that what I was presenting to people was indeed a product that I believed in. Well I will tell you that after just a couple of days, I had already started to feel the digestive problems coming back, and with the digestive problems came the lack of energy and those were 2 things I did not want to live with again.

shakeology

That was 3 years ago, now I make sure that I drink my shake everyday but not only myself, my husband drinks it everyday as well. The humorous part of my husband’s story is that he doesn’t care for the taste that much but he does see the benefits so he chugs it down everyday and chews gum right after. Every time he shares that story I laugh.

So today I have vowed to spend time with God throughout the day, especially in times where I feel weak in the flesh and need his divine spirit to guide me, for I know that for each temptation “This too shall pass”.

 

God Bless!

 

Life is short, the Sad Statistics..

It is proven statistic that 10 out of 10 people will die..SHOCKING! Of course it isn’t. We all know that some day we will pass from this life into our heavenly home. The question is, how do we want to live this life?

There are many books, studies, articles that share how to live a full enriched life. I think one of the things we are forgetting is to focus on our minds, on our thoughts, it is our thoughts that drive our every moment of the day. Some people believe in listening to the heart, but there are many scriptures like “The heart is deceitful above all things, and desperately sick; who can understand it?” Jeremiah 17:9 that show we should not live our lives by our hearts content, our heart is led by our flesh and our flesh is led by desires. It is our mind that we need to listen to.

Conscious thoughts can:

  • Help us to know when we are satisfied with food consumption
  • Make us aware of needing exercise or movement
  • Guide us in our journey to be closer to God
  • By mindful of the words we use against ourselves and others
  • Make us think about why we are eating

To help with keeping your mind conscious of healthy choices instead of the choices that only make things more complicated for us, whether that be medically, spiritually or physically we can make efforts to surround ourselves with the better options, for example:

  • Have a bowl of fresh washed fruit on the table or counter
  • Wash and have veggies cut up and easy to reach
  • Keep your bible in view so it is a reminder to make time to spend with God
  • Hide the treats out of sight out of mind
  • Post inspirational or motivational quotes around the house
  • Keep a bag with clean gym clothes in your car or by the door for easy to grab access

If you would like more motivational quotes, updates in health and fitness you can follow me on Facebook at www.facebook.com/justbrefitnessllc

 

 

 

me

This could be minimizing your life!

LACK OF KNOWLEDGE?

It has been said that knowledge gives you power, but it is what you do with the knowledge that makes you powerful!

We see the infomercials, the magic pills, powders, wraps and god knows what else to give us that quick weight loss with no effort. What I don’t understand is how the diet pill commercials talk about how many bottles of pills they have sold to date and yet we still have an epidemic of obesity in the United States. Statistics from the Center of Disease control show that 80% of the population is overweight and of that almost 35% are obese, that is 78.6 million people with EXTREME weight problems.

Just some of the problems related to obesity:

  • Heart Disease
  • Stroke
  • Type 2 Diabetes
  • Certain types of cancer
  • Death

There is an estimated  $147 billion dollars spent annually on medical costs associated with obesity, some of those costs incurred are:

  • Doctors copays
  • Diabetes medicines
  • Heart Medication
  • Water pills
  • Cancer treatments
  • Missed work
  • Testing procedures

I am not here to shame you into exercise or to have you buy into my health programs, but I am here to let you know I care about you, your family cares about you, your friends care about you. You are not alone!

Because I am a fitness professional I do offer many different opportunities for someone to reach their goals of becoming more healthy, and just starting an exercise class or workout program is not the end all do all. To even start a health journey we need to first look at these 4 steps:

  1. Willpower – More than just good intentions, it is followed by self controlling actions
  2. Belief  – We all make mistakes and have failure, but believe that you can press on
  3. Decision – Every small consistent decision will lead to big results (this goes either way)
  4. Action – Make a plan, take the steps, even if small steps, every step counts.

No discipline seems pleasant at the time, put painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it (Heb. 12:11)

I would love to help motivate you on your journey in health, fitness and faith because I believe to unlock the potential for our lives that God has given to us, all 3 of those are important factors!

Follow me on Facebook www.facebook.com/justbrefitnessllc 

If you would like to reach out to me and join one of my online FREE accountability groups that starts every month, please fill out this form or email me at hkeenan523@gmail.com

God Bless and here is to a new YOU!

Everyday is a new opportunity to improve your life, will you take that opportunity for granted?

5 vegetables that will help burn belly fat

We have all heard that vegetables are good for us, and for many years we didn’t want to listen to our parents or authority figures that told us so. We didn’t like them and that was that!

I am here to explain to you which of those vegetables are the BEST for burning stubborn belly fat and to help you get that scale moving in the right direction. One of the best things about eating your vegetables is that they have a greater volume and satiety rating than other foods, like cookies, crackers and chips. You could eat 6 cups of cucumbers to an average of 6 crackers, just about the same calories but you will feel fuller longer with the cucumbers (though 6 cups is a lot of cucumber, but you get the point, you get more quality calories).

 

Vegetables

The Nutrient Punch!

Along with fewer calories, vegetables are loaded with vitamins,nutrients, antioxidants and minerals. Some of these antioxidants help decrease the oxidative stress in your body, while the nutrients promotes the fat burning ability. Oxidative stress is essentially the stress placed on your body from the free radicals produced during digestion and metabolism as well as the environmental toxins your body is exposed to, such as pollutants in the air, cigarette smoke, and so on. Poor dietary habits, such as diets high in simple sugars and trans fats and low in antioxidants, can increase the oxidative damage to your cells as well.

  • Increased oxidative stress can cause inflammation

The United States Department of Agriculture has a great website that shares information about what our daily servings should be and they break it down for age groups, if you would like to learn more please visit http://www.choosemyplate.gov/food-groups/vegetables-amount.pdf

A Colorful Plate

Every color holds different nutrient values, if you are only eating 1 or 2 colors you could be missing out on some very important antioxidants and minerals.

Here are the top 5 that can help you shed those unwanted pounds. 

  1. Cucumbers – Low in calories, filled with water and can be used for snacks, salads and sandwiches
  2. Broccoli – Containing no fat at all but packed full of slow releasing carbohydrates, which is good for higher energy levels
  3. Beans – Did you know these protein packed goodies are considered a vegetable, also full of fiber
  4. Spinach – low in calories but high in vitamins and nutrients and very versatile. Can be used in salads, a side dish or a great addition to your smoothie.
  5. Carrots – Full of fiber and beta carotene these are great for weight loss, plus eaten raw all that chewing will keep you busy.

If you are someone who just absolutely can’t get yourself to eat vegetables, here are a couple of ideas that may help.

  • Make a fresh smoothie with some fruit and vegetables blended together
  • Drink Shakeology (this wellness product is like taking 5 trips to the salad bar)
  • The Book “The Sneaky Chef” has some great ideas

Remember the best thing we can do for our bodies is not low-calorie, it is choosing quality calories that will benefit our bodies the most.  We spend so much time and money on our outside appearance, clothes, nails, hair, makeup, etc we forget that we need to focus on what we are putting into our bodies should be most important.

God Bless!

When Somebody loves you…

“When somebody loves you, they don’t have to say it. You can tell by the way they treat you-“ Anonymous

“What I learned is nobody is in charge of your happiness (or unhappiness) except YOU!” Timber Hawkeye

I am an avid reader AGAIN, I use to read a lot when I was younger, I LOVED to read. As life changed, I let that passion go to the way side. However, after joining the Beachbody coaching family and being taught that reading personal development is part of the vital behaviors, I began to read again and what a difference it has made for me in my business, personal and spiritual life.

I mabibleke time everyday to read for a minimum 10 minutes (the first 10 minutes of my day I begin with my daily      devotional Jesus Calling and scripture from my Women’s Devotional bible, that was given to me from my cousin    Jacquie who has helped me with my walk with Christ. After I have spent time with God, I move onto either a business development, personal development or just a book I enjoy (jesus callinghowever, even those I find we learn lessons from).

 

 

 

 

So the quotes above are from the book The Buddhist Bootcamp and that is the one I want to talk about today.  At first when I was recommended this book by my friend Lauren, I was a little apprehensive to read it because I am still fresh with my relationship with God and was afraid it would be written to contradict the Christian faith. I was quite surprised that in fact it strengthened the values of not only Christianity but humanity in general. The term Buddha itself refers to “The awakened one” well if that didn’t hit home for me, this past year I have felt more awakened in every avenue in my life, as a christian, as a wife, as a mother, as a friend and as a leader. I am not done growing, I want to continue everyday to be the best of all those parts of my life that I can.

The Buddhist Bootcamp is written in a way that each page seems as if it is a page written from a journal or diary, which makes the reading quick and easy to understand. You can pick this book up and literally open to any page and feel the power written in the words. The author talks about topics like:

  • How to treat others
  • How to treat ourselves
  • What is most important in our hearts
  • Learning from everyone we meetbuddhist
  • Meditating
  • Praying
  • Love

 

I give this author and this book a 5 star rating, I highly recommend everyone read it. We are surrounded by so much negativity everyday of our lives, from the news, social media, friends, coworkers, etc. Why not invest a few dollars on something that you can use as your daily guide to positive thinking, positive outlook and LOVE!

Regards,

Heidi

You can find a list of the books I recommend by clicking HERE

 

Insanity Max 30 Review

 

max30 (1)

 

INSANITY MAX 30!!

I have been a Beachbody coach for a few years now, and I have done many of the programs offered. However, I tend to lean towards Shaun T programs, he is just super motivational for me and I love the cardio bodyweight type workouts that he has created. Plus, he is CRAZY… he loves to push people to their MAX, well this program is no different.

When I first saw the Elite coaches in the test trial posting their max out times, I will be honest I was quite nervous one particular coach that I follow that is extremely fit was maxing out within the first 8 minutes. Now let me explain what the “Max Out” means, what this means is with this program Shaun T has you go and go hard, the first time that you need to:

  • stop
  • take a deep breath,
  • stretch
  • scream (this may have happened a couple of times)
  • drink water

This is the time you want to document, as you progress through the program you work harder to beat your time each week. Remember you still complete the entire 30 minutes, the “Max Out” time is just your 1st breather.

If you are competitive like me, you may find yourself trying to compete with other people to beat their time. This is what I did the first week, after the first week I realized this isn’t about me beating anyone else, I had to beat myself. Of course I could probably go past someone else’s time, but was I truly pushing myself as hard as I could or just using minimal effort, poor form to beat someone else’s time. One of the great features of this program is you have the option to have the modifier on screen at all time, this is BRAND NEW with Beachbody programs and is such an excellent tool. I have found in the past it was hard to always see the modifier. Let me also mention, if you follow the modifier you will still MAX OUT, modifying is not by any means a handicap it is a great tool to work on your form and endurance.  I used the modifier several times throughout the program, for a few reasons:

  • Slight Headache
  • Sore from the day before
  • Working on good form
  • Some of the plyo was too much for my shoulders

What Comes with your Program!

Let’s take a minute to go over what comes with ALL Beachbody programs, because ALL the tools that come with ANY program are important to incorporate into your schedule to get the FULLEST benefit from the program. Because remember you can’t out exercise a bad diet. So when you get your box of Insanity Max 30 from Beachbody, when you open it with ENTHUSIASM and trust me you will, this is what you will find:

  • 10 workout DVDs
  • Nutrition guide
  • Workout Calendar
  • Quick tips for eating out
  • Shakeology (if you ordered a challenge pack)
  • Bonus workout DVD (If you order from your coach, I would love for that to be me!)

Some things you will need to be successful at doing this program:

  • 5’x5′ area for workout
  • good cross trainer sneakers (I like Asics gel, see here)
  • Water near by
  • Towel for wiping the sweat or tears ;)
  • DVD Player
  • TV (or laptop)
  • Pen to mark down your Max out time

I wanted to share my before and after photos and share that the 1st month that I did the program, I didn’t follow a good nutrition plan (it was December, which I allowed to be my excuse). The 2nd month I was really focused with nutrition and saw a drop in body fat percentage by nearly 2% and lost several inches in my waist, hips and thighs. I am starting round 2 on Monday February 9th and I will be focused on the nutrition and the workouts, I can’t wait to see what results I get. I have a FREE Online accountability group that starts every month, I would love the opportunity to help you achieve your goals, just contact me with the form below and we will reach your goals together!

              FullSizeRender (2)

 

Meal Prep

FAIL TO PLAN, PLAN TO FAIL

Usually on Sunday or Monday morning (convenience of working from home) I prepare my food for the week. I may not have all the menu down for the week, but I do know some basics. By using the half hour to 45 minutes to prepare for the week, I am saving myself time, energy and possible calories from lack of planning. Knowing the correct serving size is also important, I have a food scale right next to my stove. Some people prefer not to do that and have used the 21 day fix program tools to understand portion sizes.

  • Cut up fresh veggies
  • Cut up lettuce
  • Boil a dozen eggs
  • Pull apart rotisserie chicken
  • Make a big amount of brown rice or quinoa

I store all the veggies in their own separate bowls, as well as the lettuce in its own bowl. Some people make a big salad and store it that way. I prefer the individual bowls because I find the salad can become limp from the veggies if all stored together, plus by keeping them separate I can choose to use the veggies for a salad or combine in with a lunch or dinner for sautéed veggies, plus the lettuce can be used for salads or sandwiches.

Some of the veggies that I purchase every week are:

  • Red and green peppers
  • Cucumbers
  • Tomatoes
  • Carrots
  • Celery
  • Mushrooms
  • Romaine Lettuce
  • Onions

Some of the different menu items I do with the Rotisserie chicken during the week are:

  • Top the salad
  • Chicken salad with light miracle and pickle relish
  • Chicken sandwiches
  • Chicken Quesadilla
  • Chicken soup
  • Chicken/brown rice/mixed veggies

I pack my husband’s lunch everyday, this is what can be included throughout the week:

  • Shakeology for breakfast (everyday)
  • Cottage cheese for a snack
  • Fruit for snack
  • One of the above referenced menu items for lunch or leftover from dinner
  • Cashews for snack
  • String cheese for snack
  • Hard boiled egg for snack

 

Remember we need to plan ahead to be successful, many times if you do not have a plan you will find something quick and possibly because of hunger over indulge. One of the first tools I used to help my husband understand portion control was the 21 day fix, this program is wonderful for those that just don’t have the time or the patience to weight and measure their food. This program gives you bowls that explain exactly how many of each food category you should eat daily. My husband lost 12lbs in 21 days and at first was afraid of how the small the bowls were, but after just the first day he was like “wow that is actually a lot of food”.

If you would like to check out 21 day fix program or the challenge pack which includes 30 day supply of your favorite flavor of Shakeology (mine is definitely chocolate), visit www.beachbodycoach.com/justbrefitness and click on shop.

IMG_067621-day-fix-post