Refresh Review and Results

This is a long one… but i think it’s important to provide a thorough review!!! 

Before

I think I have been researching cleanses for 2 years. I have read about them all, juice cleanses, elimination diets, even an egg cleanse? I didn’t know where to turn, and I found most of them disheartening because they require little to no actual eating for a prolonged period of time.

 

I already don’t eat enough foods due to dietary restrictions, why would I want to restrict myself to less food! The thought of NOT eating for days and just drinking juices scared me even more. I’ve seen plenty of people who have great results… but have I mentioned before that I’m a “texture” person? I like crunch and chewing.

When I was in Vegas recently, I heard about the launch for the 3-Day Refresh. It is a 3 day cleanse that combines the usage of Shakes and small meals. Not only was this a 3 days (who can’t do something for 3 days??) cleanse, but it also had food integrated into the plan! I could eat!

 

Here’s what I knew about the cleanse going in…

It is meant to be a jump start that will not only help you lose weight but also provide you some real life experience with healthier eating habits.

Unlike other cleanses, where the weight comes creeping back on, this one was created different. Most juice cleanses tax your organs, do a number on your metabolism and leave you feeling upset regardless of the results. Heck, I would think not eating for days would do a number on my emotions! Have you ever seen a Hangry girl??

The 3-Day Refresh was scientifically designed to do just this opposite of a normal cleanse. It was formulated to detoxify and cleanse, while also supporting your metabolism. No internal battles necessary. You eat, nutritious whole foods during the process to re-energize your organs. Because of the science behind it, you should not only lose weight, but feel better because your body is functioning more efficiently.

Interest peaked… so what does it mean? What do I have to do?

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The plan is simple, follow the exact same diet guidelines for 3 days! 3 Shakes a day, one fiber drink, loads of filtered water, 3 small meals and plenty of fruits and veggies to snack on through the day.

Now, here’s a small confession, I’m a review snob. I have to be. I work in healthcare, who has willy nilly amounts of $$ to go spend on things without seeing people’s results and real life experiences. So after leaving Vegas, I sort of lurked for a while. I know that sounds creepy… but not really! I just kept my eyes on my teammates results, reviews about the taste of the products… etc.

After 2 weeks of seeing people’s results, I just had to try it for myself. It seemed like the average loss was 3 lbs, 3 inches in 3 days.

 Now, I know most of you are thinking? What 3 lbs does Eiren have to lose?

When I was prepping for Vegas I was eating a SUPER restricted diet! Chicken and Sweet potatoes, egg whites, and that was pretty much IT!! I was leaning down for that Classic. (Must write a review on that experience too?)

When I got home, I got much more relaxed about my diet. My workouts were still killer, I got in that habit before I left. However, I was doing great during the workday… breakfast through lunch I gave myself gold stars. However, I found that I was snacking on a protein bar on the ride home. Did I need the ENTIRE bar? No. When I got home, first thing I did was open the pantry and grab a handful of tortilla chips. Then I’d do my afternoon workout. Then, not even a half hour before dinner, I would grab a small bowl of more tortilla chips, some baby carrots and asparagus, throw some shredded vegan cheese on and eat a mini bowl of nachos. Not even 45 minutes later I would be eating a gigunda bowl of veggies and protein for dinner. And some nights, I found that I was even eating another handful of tortilla chips. SIGH… In 4 weeks I put on 5 lbs. When you’re barely pushing 5’1, any lb makes a difference.

I thought, going into this, it would be a great wake up call for me. Get out of your head Eiren. Not only reset your body, but reset your mind.

So I pressed Add to basket.

 During…

I decided to start my cleanse on Monday, 7/21. I figured Monday’s were good. No weekend distractions, and I am always WAY more structured during the work week.

 I wasn’t feeling great all weekend, had the chills and body aches, but I thought I would push on. I can wish myself well!

  •  DAY 1

Monday morning, I got up, drank 8 oz of water and then did my normal workout – P90X3 Accelerator.

 After, I made my Shakeology “pudding” with mixed berries (through the plan) and then drank 16 oz of water to make up for the rest of the water I should have drank in the shake (I’m not a huge fan of shakes in the morning, so I improvised). I also had a very small, less than a cup, of coffee. Caffeine is discouraged, but I get up so early and it’s part of my day… so I figured a ½ a cup wouldn’t kill me!

shakeo

 By about 9 am, I started to get a little hungry, so I figured it was no time like the present to try the Fiber Sweep. Duh Duh Doh! What would this entail?? It wasn’t so bad! I mixed it up in my shaker at work with some cold water. I definitely think I would have benefit from a blender though. Apparently my guns aren’t as great as I thought. I was worried that I would be running to the bathroom though… nope.

I still wasn’t feeling great though, still had the chills through the day… I had meetings all afternoon, so I went down to the gym and did a half of a workout of arms thinking that I would sweat out whatever was nagging me. Didn’t work!

Lunch was a creative idea that I got… I decided on Sunday to make my Vanilla Fresh into a creation and then drink the water again like I did for the breakfast. I made #strangebutgood from Sprint2theTable jicama porridge! It was amazing! I added some cinnamon and ginger spices (free foods on the cleanse) and ½ an apple for some crunch. Amazingly delic!

jicama porridge

At this point, I wasn’t hungry at all by my usual 3 pm snack attack. But I ate anyways. I had baby carrots and hummus.

snack 1

By dinner, I knew I had my Vanilla Refresh to drink again, and I was trying to think about what to make for dinner. The kit comes with recipes to follow. I made a stir fry veggie bowl. I actually made this for all three nights! It was easy to fry the veggies up in one pan and then save and reheat them the next few nights. For the Shake I added a little more ice to make it like an ice cream and I ate it with a spoon.

stirfry dinner

  • Day 2:

Oh boy, I work up with the cold sweats and chills! I ended up taking a day off from work… well I worked from home, a day off from working out and just rested at home. I don’t think this was because of the cleanse, because I wasn’t feeling well starting on Saturday. But, I guess if anything, it was a smack in the face that I needed to actually REST completely! I didn’t have much of an appetite, but I did eat the plan as guided.

Meal 1: Shakeology pudding with mixed berries

Meal 2: Fiber Sweep

Meal 3: Vanilla Refresh with Avocado, Mango and Kale.

shake

shake 2

Meal 4: Mix of baby carrots and cherry tomatoes with some hummus.

Meal 5: Kale and tomatoes with coconut oil and a vanilla shake.

kale salad

I think I drank my body weight x2 in water on this day!!!

  • Day 3:

Like I said, I can “will myself well”. So I got up, and pretended it was business like usual. Went downstairs and did a light cardio workout for 30 minutes. I kept it light because I know this is a restricted diet to what I normally eat and what my body needs when I’m doing my usual workouts.

The only difference in meals between Day 2 and 3 was lunch… which was a horrible attempt at creating a recipe from the shake. I am the queen of baking with protein powders. I tried to make waffles… but stupid me, without a binder they won’t stick! I used pureed apple and green veggs to make what looked like a good batter. I had to leave them in the waffle iron for 15 minutes to get them off the iron! Lol! But I ate them anyways! I will not waste a shake.

I think the plan is supposed to follow the “vegan raw” diet. However, after a while, I need something else. So I mixed it up….

Oh and my afternoon snack was summer squash instead of carrots and tomatoes.

snack

 Review/Results:

  •  I wasn’t hungry!
  • I heard mixed reviews about the Fiber Sweep and Vanilla Refresh tasting funny… I didn’t think they were bad. I don’t think I would drink the fiber sweep on a daily basis! But it wasn’t horrid!
  • I actually enjoyed the vanilla refresh. I think if you make it properly and add certain foods to it, it blended well!
  • I think the one things that surprised me MOST about this… I wasn’t hungry that often! When I did get hungry, I drank more water. I actually drank A LOT more water than I usually do! I think this is something I need to continue on with!

hydrate

  • This one may be TMI for some, but I was SHOCKED at my digestion. I feel like it reset me completely. For the first time in a while, I had NO stomach pain on Day 1 or 3 (2 was iffy because of the sick situation) or gassy bloating. And I actually had normal BMs both day 3 and the day after!! Internally, my tummy feels fabulous!!!!!!!!!!!!

So let’s get down to the brass tax here… what you all want to know about the weight loss?

  • Start Weight: 126.5        End Weight: 119.6 = 6.9 lbs lost (my normal weight is usually around 122, so I’ll be happy around that!!!)
  • Inches lost:   Belly: 3.5 inches Natural Waist – 2.5 inches

 

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I am entirely aware that most of this is water weight, but what a great way to not only re-set your body but, if I’m ever in pinch for a big event or anything… I will DEFINITELY be doing this again!!!!

Lessons Learned and Tips

  1. It’s only 3 days, you can do anything!
  2. Don’t do a cleanse when you don’t feel well!! I was already “in it” and didn’t want to waste the packets and the $$ I spent on the kit.
  3. My portion control was OUT OF CONTROL! I am going to definitely scale back to normal sized bowls for one! And get back to measuring out foods.
  4. Don’t exercise during a cleanse. Give your body a full time to rest. Or if you are going to do something make it an active rest, ie walk or bike ride.
  5. I don’t need that much coffee, but I will continue to drink it anyways… (we all have our vices!) But I can cut out the afternoon runs to Starbucks! This will help save some extra $$ too!
  6. I need to drink MORE water!
  7. Find ways to get creative if you can… one thing I do is add flavor drops. My favorite are Capella’s Flavor Drops found on Netrition I love the Peanut butter and Green apple!! They have OOOOODLES of flavors too!

capellas drops

  1. Fully aware this is water weight, and I will probably gain some back!

 

Have you ever tried a cleanse?  How did you feel after? 

 

oxo

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I’ve never been a “me”, I’ve always been a “we”…

Did you know I was a twin?  Yup.  Identical.  I’m the older one, by a mere 60 seconds.

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Neat fact… my parents didn’t even know they were having twins until about a month before we were born.  I’m not quite sure how no one asked questions considering my mom was a peanut and was HUUUGGGEEE!  Per stories from my family she got stuck in doorways in a MG Midget!

So the reason I mention that I’m a twin.  Two actually.  First, it’s our BIRTHDAY!  Golden Birthday to be exact.  Have you ever heard of a golden birthday?  Apparently it’s when you turn your birthday on the date of your birthday.  For example, this year we are 31 on the 31st!  (Oh yah, we are also New Year’s babies! Double tax write off for my papa!)

twins current

Second reason I mention it is because I came to a huge realization this past week.  I was telling someone about me and I kept referring to myself as “we” in my past history.  It wasn’t until about 10 minute into the conversation the person I was talking to asked, “who is we?”  I quickly replied “oh, my sister and i.” It was at that moment that I realized that I will never be a ME.  I never have been, and never will be.  I have always been a WE.  I know that we have grown, and separated.  We live on separate coasts of the United States, and she is now married and creating her own new family.  But we will always be intertwined as a “WE”.  She is my soulmate.

Yes, I hope to have a “love” someday that will be my soulmate, that person that I will love more than myself.  However, my twin sister and I have a different bond.  It’s almost as much for me to say that I can’t breathe without her.  She is my other half, my best friend, sometimes my worst enemy… But I know that I am 150% certain that she was put on this earth for me, and I for her.

We have gone through some difficult times in our lives, and have always had to lean on each other.  I know that there is no way that I could have gotten through my life without my sister.  She played devil’s advocate MORE times than I can count, she calls me on everything I do wrong, she lifts me up when I need it, and she would fly across the country if I needed it.  Heck, most times with our “twin” powers, she doesn’t even need a call from me, she just knows when I need her….

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I just wanted to write my first blog post in a LONG time in thanks to her.

Sissy, we have spent 31 years together.  You are creating your new family, and I am just blessed that you include me in that.  I cannot wait to celebrate our birthday together this year!

I’ll be there soon.

oxo.

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How do you get comfortable with being uncomfortable???

Okay, I get it. NO one likes to change.  Actually, we all have a physical reaction when something changes, good or bad.  We’ve all heard about the effects of stress on our bodies and the damage it can do?  Well what causes stress… CHANGE!  So any common sensed individual would be screaming right now, so WHY WOULD I WANT TO CHANGE?  Because some changes, while they may be difficult for us to go through in the moment will BENEFIT our overall health, both physical and emotional, long-term.  Sometimes we have to step back and think of the bigger picture…

What have you been wanting to change in your life?  There must be something!?  I am always a body in motion.  I am growing, learning and changing every single day.  Some may beg to differ that I will change in my personality, ahem ahem my father (who I live with!) lol, but for the most part, I am willing to adapt!  😛 Do you want to change your body?  Eat better? Give up smoking? Save more money? Get out of debt?  Well… you’re going to have to change something to get to that goal, because right now WHAT YOU’RE DOING ISN’T WORKING.  I don’t mean to CAPS yell at you.  Well, I guess I do, but it’s just so you can understand!  You really have to look internally and think about what the cause is.  Why isn’t what you’re doing to work toward your goal working?  Obviously something isn’t working!  We can all come up with excuses, “Well so and so brought in a cake last Friday, and I had to eat some or they would be offended” or “My friends wanted to go shopping, and I couldn’t just go and not buy something”.  There is always an excuse so that we don’t have to change.  It’s our “scapegoat”.  What we need to stop doing is looking at others and start looking at ourselves.  Because, for the most part, that’s where the stem of the problem is.  And if you aren’t willing to change your habit or behavior, then things will NEVER change, and could even get worse.  For example, bad eating habits… you keep eating poorly or making excuses, you’re going to continue to gain weight or, even worse, could develop a health condition.  If you don’t stop spending money, you’re just going to go further and further into debt.

We have to get a little uncomfortable to get what we want!

 

Now, I do a lot of personal development.  I listen to a lot of podcasts talking about this idea of change, and that we need to change.  We should work  to create new habits, etc.  Some of them get me so fired up, but then they don’t follow through on giving me the tools to do so!  I still love them though.  They’re like the cheerleaders to the tools that I’ve collected in other places!  I’m going to share some tips that have collected and that have worked for me.  They may not work for you… but I know I’m a pretty tough cookie to crack, so if they work for me, they might be worth a shot in giving them a try.  These are pretty amendable, so they could be transitioned for different situations.

·         You have to more than one goal.  I’ve said this before.  You can’t jump a staircase, or a mile.  You have to take it ONE STEP at a time.  What does one step entail?  It’s basic, I know.  It’s putting one foot in front of the other.  But each of those steps is a goal to get you to the end point.  I try to think of it like a staircase.  I start with my main goal.  And then I look at it in pieces, what is it going to take to get me to that goal?  I then think of a mid-point and then work my way out from there.  I take as many steps as I need to succeed.  It’s going to be individual for each of you.  As an example…. My dog needs to lose weight.  Here’s his step chart!

 

o   Lose 15 lbs Weight (2-3 months)

     §  Go for 2 10 minutes walks twice a day (week 4)

·              Cut back dog food by ½ cup (Week 3)

                      o   Go on a 10 minute walk twice a day (Week 2)

                              §  Cut back dog food ¼ cup in morning (week 2)

·                                        Walk fumble to the end of the driveway 3 x day (Week 1)

                                                    o   Cut back dog food ¼ cup in the evening (week 1)

As you can see… I created a step chart, and then I added a timeline for each item! I also set realistic timelines.  I have never had a dog lose weight before, let alone a 200 lb creature.  So… I set my goal time a little extended.  I knew how to manage his food, and I know his walk schedule and that we had to increase his resistance for walks.  Change was uncomfortable for him.  He hates walks.  He was starving and asking for more food.  BUT, I didn’t give into him begging.  It was uncomfortable for him because he was hungry and his schedule was messed up.  It was uncomfortable for me because A. I had to change my schedule to walk him, (as well as my dad) and B. we had to say “no” to him when he was begging.  I kept thinking that I wanted a dog that was going to be around longer… and then it hit me.  My goal wasn’t for him to lose 15 lbs.  It’s bigger than that, it’s for him to be around longer and enjoy his doggy life.

Now, I know this is a silly example.  But it’s easy to understand for the steps.  Does it?  Please let me know

·         YOU HAVE TO step out of your comfort zone.  One of my goals is to meet new people, and make some new friends.  I have to step out of my comfort zone and put myself out there to do this.  I’m not going to attract friends while sitting at my desk, or in my house on the weekends.  I have to constantly talk to strangers.  I KNOW this is something we are told not to do as children.  However, I know my Turbo Fire and Les Mills moves!  I can bring it if I need to! 😛 I also know who I shouldn’t just go up to and strike a conversation with! Lol.  I have also stepped out of my wheelhouse and have gone to a few meetups from meetup.com.  To me, this is the equivalent of blind dating for friends.  It is NOT easy! And it’s hard to do on your own, but I did it!!  And I will continue to attend them!  It’s a great way to meet new people!

·         Visualize.  We can all set action statements.  My goal is… However, I think it’s important to give a reason why.  And I think it’s important to rephrase into as much of a positive statement as possible.  When I succeed, I will… For example…. When I lose weight, I will be able to play with my children outside.  Put a reward to it!  Aren’t we all more apt to do something if there is a reward attached?  Pavlov’s Dog 101!

·           Make a competition for yourself!  Join an accountability group.  Do something that will hold you accountable daily.  This can be as simple as going to the dollar store and getting gold star stickers and putting a sticker on every day that you do some type of fitness!  You will enjoy putting that gold star on that calendar!  Or post your photos on IG.  It will be like a daily goal for you.  I can eat clean because I need to post my meals on Instagram!

·         Don’t stop learning.  Educate yourself as much as you can about behaviors, or things related to your goal.  I have podcasts galore on my iphone and I buy self-help audiobooks and listen to them when I’m driving to and from work.  Most audiobooks come with the book section as well for you to track your notes!

·         Try to surround yourself with people that won’t sabotage your success.  For example, if you’re trying to quit smoking, you won’t stand outside with your normal crowd for 10 minute breaks.  That would be like hanging a mouse in front of a cat!  You want to surround yourself with ‘Like-minded’ individuals.  Join a new club, or a book group!  Or join a walking or running group.  Most running shoe stores actually have running groups that you can join!

·         Manage your surroundings!  Don’t buy unhealthy food.  If it’s in your cabinet, it’s only going to whisper your name.  Eat me, Eiren.  Eat me, Eiren.  It’s like Alice and Wonderland in your cupboards.  I try not to buy anything with sugar.  If I want something, I have to go out and buy it.  And more than likely in that entire process, is the bar of chocolate REALLY that worth it for the gas it’s going to cost for me to go purchase it?  Sometimes yes, but most times no.

·         Set reminders on your phone.  You can even get creative and visual with this one!  For example.  I snack while I make dinner.  Well, most nights I make dinner at the same time.  I can always set up reminders to show myself photos of my “sweaty selfies” or that bikini that I’ve been eyeing to buy.  Those reminders will trigger me to STOP and think about my habit!

·         Invest in your goal.  For example, if you are trying to lose weight.  Give yourself a reward (this goes back to the reward concept) for every day that you ate 100% clean.  This may not be every day because, heck, I eat healthy and I’m not “clean” everyday!  So say for every day you put $5 in a jar.  Well, at the end of the year I bet you’ll have a nice little jar all set up for something to treat yourself to.  Or perhaps enough to go away for the night and celebrate that new little body you’ve been working hard for!

·         Know your triggers.  This is a hard one because you have to put some thought into it.  I’ve heard people say that they mindlessly eat when they watch tv.  Well, instead of eating while watching tv, pick up a new habit.  Learn to knit.  Or brush the dog.  Or get up and jump rope or do some pushups when you get that “food urge”.  Most of us don’t drink enough water through the day, so I turned my mindless eating habit into drinking water.  I’ll get up and go to the kitchen, but instead of filling a bowl, I refill my water bottle.

Always remember that you are more likely to succeed if you plan for your “future” self.  These may seem like a lot of steps and a lot of work to do upfront.  However, if you don’t make time and change, then you’ll never change!  And if you don’t change… you don’t succeed.

What’s the worst that can happen?  At least if you TRY, then you are setting the wheels into motion and YOU ARE ALREADY CHANGING AND GROWING.  You aren’t standing still any longer!!

I hope this rambling , long post made some sense!

Oxo

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What are some changes that you have struggled with before?

What are some tips that have worked for you to create new habits and grow?

What are some of your favorite personal development books that have helped you?

making a belly change….

Hey all!!! OMG, so please don’t shoot me!! I have been SOOOO busy and have completely neglected my poor little blog.  NO MORE… i am back!!!!!

I will do a quick write up about what i’ve been up to in the last few months….

but here is my new blog on my belly change!

New food rules for me!! I have been STTRRUUUGGLING with too much food at dinner.  It’s almost 99% more psychological than anything and I am sabotaging all of my hard work.  I heard Trish Blackwell (Trishblackwell.com PS> AMAZING podcastS!) talk about this on her podcast and I’m going to put it into motion… along with all of my other food revisions as well!

Now I just need to plan out WHAT I’m going to eat!?? Lol!

AS SEEN ON TRISH BLACKWELL’S PODCAST!

 HUNGER SCALE

0=starving

1=empty

2=ravenous

3=hungry

4=pangs of hunger

5=neutral                                 4-6 is my “GOAL” zone! and i will be okay if i hit a 7 for now!

6=satisfied

7=full

8=stuffed

9=uncomfortably stuffed

10=sick to my stomach

– See more at: http://www.trishblackwell.com/5-intuitive-eating/#sthash.UZFysw1m.dpuf

What are my other food revisions??

Well. Let met me enlighten!

If you’ve read my past posts, you know that I have issues with IBS, or so that’s what they tell me.  And I am convinced that is because they don’t know what else is wrong with me.  In all of my research, I really should do an elimination diet or the FODMAP to see if I get any relief, however, I feel like a three year old screaming “I don’t want to!”.  I really don’t want to give up anymore.  It’s hard enough being 30, and trying to have a social life and find what you can eat that doesn’t upset your stomach, or makes you look 3 months preggers, OR having to explain yourself EVERy time you eat in front of someone.

I have learned to be confident in my decisions with food.  It is what it is, I can’t change it!  So I am okay with it.  However, after about the third person questioning what you’re eating, or why you’re not eating, or looking at me crazy because I have to send my food back because the order came with croutons even though I asked for it without, can be exhausting! (Almost as exhausting as that sentence.  Wow, do I detect passion in my writing? Lol.)

I have gone through and had success with little pieces of diet plans!

First, I started with the Tone It Up Nutrition Plan.  BEST investment.  Because it really started to help guide me with my gluten free lifestyle.  I was able to integrate dairy free into the plan as well! Plus, losing those last pesky lbs didn’t hurt too much either!!!

To this day, I still follow that plan 80% of the time.  My only pitfall is squash at dinner.  And I usually overeat it!!

I have been going through the motions with the gluten/dairy free lifestyle for a while now.  I know that most people will say that stress and IBS don’t mix.  They don’t!  I had a little hiccup in a diagnosis gone array a month or so ago, and there was quite a bit of grief and stress related to it!  All is better now, however I think my stomach didn’t like my psyche too much during that time!

I did some more research and one of my favorite bloggers, Sarah Koffman @ http://www.sarahkayhoffman.com/ was talking about her ebook one day.  The Gutsy Girls Bible.  If you struggle with any digestion issues, this is a great resource from someone who understands, and has gone through it.  Still going through it too, if you read her blog!

I started reading her book and I began to slowly eliminate things from my diet that way too… I have stopped eating avocados, tomatoes, I try to cook my veggies instead of eating them raw… I don’t eat peppers anymore (RIP salsa!).  However, for all that I gave up, the feeling of eating a meal and not feeling like I am going to float away after is worth the sacrifice!!

I have learned to identify my “triggers”, or foods that I know will show up in symptoms after eating them.

However, along with that ‘stress’ came some old revolving food issues for me.  I didn’t realize it until this Monday.  I have a disordered eating past.  I have definitely come a LONG way and will never return to not eating.  However, I still battle with my relationship.  I don’t think I’ll ever be cured, but just able to deal with it better on a daily basis.  AKA food can’t win.  It doesn’t control me. BUT, I sometimes slip.  And I have realized that I have been ‘overeating’ now.  This morning I woke up with food guilt for the first time in a few months.  And this past 6 months, I have had food guilt at least 3 times.  That’s 3 times too many in my book.  NO ONE should have food guilt.

Okay, so I guess I should back up…. do you know what food guilt is?? www.hercampus.com defines food guilt as a spectrum.  There is your basic food guilt where you indulge in a meal and feel horrible the next day.  Then there is a more serious situation, where after every single meal you feel excessive guilt, shame or potential regret.  When I was in my disordered eating phase, every meal had food guilt. It is no way to live.  No person should feel any bit of shame for eating a meal!  Or feel badly for fueling their body.  It took me a LONG time to get over that guilt, so even when it rears its ugly head in a non serious way I get cautious.

Well, when I realized this, I thought about what can I do to change it?  If I stay the same, then I will probably go down a path that I will not like myself for.  And life is just WAY TOO SHORT not to like yourself!!  So I have made a decision to try another technique!  This grade my hunger thing!  I am going to go back to eating my 6 meals a day, which I have sort of gotten away from, and I am going to gauge each meal!  Half way through, I will stop and ask myself, am I still hungry?  If I am, I will finish my meal.

I am also a psychological eater… is anyone else tricky like this?  I will take 1 serving size and make it into two.  I always feel more satiated if I eat two servings vs. one… even thought that two really is one.  Hey, it works for my silly head and belly!

So I will keep you updated on my new habit! And let you know how I do!!

In the meantime….

Have you ever suffered from food guilt?

 Do you play tricks on yourself to let you think you’re eating more, when you’re really not?

oxo

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The FItdamentals!

Just like kindergarten (or maybe even the womb at the rate kids are learning today!) we learn the fundamentals of our reading and writing… A, B, C’S!  that can also be put to the world of fitness.  We each have our own footprint for fitness.  It’s not the same, cookie cutter list for everyone though.  My list can look drastically different front the next!  This is also why we can’t compare ourselves to others, or 100% adopt another person’s fitness and eating plan and expect the same results.   Different bodies, different likes, different success!

Here are my ABC’s of my fitness! My FitDamentals!

A: Abs.  Abs, abs, abs..  What most girls seem to want and dream about.  My abs hid from me for a LONG time.  It wasn’t until I learned to eat better that they decided to peek out.  There’s still a work in progress.  I do abs for a number of reasons.  Yes, I’d be lying if I said I didn’t want to look good in a bikini, but I do them for stability.  I throw my back out at least twice a year due to a bad lower back.  Core is the key in keeping my back safe!

B: breakfast.  My favorite meal of the day.  Pancakes, muffins, waffles… you name it! I love them.  Too bad most of them are not gluten and dairy free friendly.  So I came up with ways to make them healthier, high in protein and actually easy to make!

C: Challenges.  I set challenges instead of goals.  I am a competitive, almost type A personality.  So if I challenge myself, I am more likely to succeed. I write them down, tell people about them, document them.  That way I hold myself accountable.

D: Deltoids.  My FAVORITE muscle.  Do you have a favorite muscle? I love my deltoids.  I work hard for them.  So they pay me back by looking so pretty!

E: Eat clean.  Eating Clean has completely transformed my life.  I not only feel better internally, but I see the results of the hard work on the outside.  Having a transformation (albeit small) makes it worthwhile, and provides much more drive to stick with it!

F: fats.  I love healthy fats! Avocados, tahini, almond butter, coconut butter, coconut oil… don’t fear the fat.  I find a way to use it in my daily plan.  BUT I, obviously, make portion control decisions.

G: Guts aka jumping with feet in.  This can also be a life fundamental as well.  I think it takes guts, cahones, really jumping in with no life vest.  There are things that will scare you in life.  BUT, if you don’t try, you’ll never get the chance to succeed.  I think I’ve mentioned it before, but the one thing I wish I could go back and tell my ‘younger self’ is “Eiren, if you never ask,  how can you get a yes… you’ll just get no’s”.  Got to have the guts to make the leap!  Yes, you might fall flat on your face.  I HAVE.  I get back up, perhaps have a little cry, dust myself off and move on.  Try again.  Hey, if anything you learn what not to do the next time around, right?

H: HIIT.  High Intensity Interval Training.  When this concept was introduced to me, I jumped at the idea of not having to do continuous exercise for 60 min straight every day!  My body has never been more fit.  And especially working at a desk job, I feel better knowing that I am burning longer than just that time with the DVDS.

I: Intuition.  List to your body and what it’s telling you.  If you feel hurt, don’t exercise.  If you have a stomachache, don’t eat the things you know will make it worse!  Usually your body is telling you something, you just have to listen!  Which we, as a culture, don’t always do so well!  If you’re tired sleep, if you’re hungry eat, if you’re thirsty drink! (I meant water… it’s not 5 oclock somewhere every day!)

J: PB & Jeggs.  Another lovely recipe creation I found this year.  All from Laura from Sprint2theTable.  PB & Jeggs!!  Egg whites, peanut flour and berries.  It sounds odd, but it’s amazing!!!!

K: Kickboxing.  My Soulmate workout.  It took me a long time to find something that I enjoy doing and will continue to do long term.  Kickboxing is it.  Whether it is in the form of turbo or martial arts.  I enjoy doing it.  Punch, Kick and Jamming makes me just feel more confident, stronger, and heck if I can get a little self-defense lesson in its good too.  SMALL AND PETITE, BUT MIGHTY!!! 😛

L: Lateral Raise.  This one goes along with the Deltoids.  Lat raises are my favorite exercise.  Be sure when you do them you keep your elbows at the same height or no lower than your wrists!  You don’t want to lift from your wrists!

M: Muscle.  Your body needs, loves and burns with muscle.  I lift HEAVY. I used to fear lifting. No more.  Women and men will build muscle differently.  Yes, my legs will build a little more muscle than the rest of my body, but I learned that going into it, and know what to and not to do.  No one wants linebacker thighs!

N: Nooch.  I love Nooch.  This is a new staple in my pantry this year.  If you are unfamiliar with “nooch” it is nutritional yeast.  It is amazing condiment.  You can buy it in flakes, I usually get Red Star or buy bulk.  I tried the powder, but it wasn’t the same.  It is a great source of vitamins, especially B-complex and is a complete protein.  It’s also a great cheesy flavor alternative to my dairy free lifestyle!

O: Orange.  I am saying this is a staple because I eat orange vegetables.  They seem to be my favorite. Squash, carrots, squash, squash, more squash! I have a serious love affair of the winter varieties!

P: Protein.  My body craves protein.  I haven’t eaten red meat since I was 9 years old.  And then after college, I sort of grew bored with chicken and turkey.  I stopped eating them for about 5 years.  Now, my body craves chicken and turkey.  I can go days without and and then, I stop right in my

Q: Quads.  My quads hate plyo lunges.  But that means that they aren’t strong enough.  That jelly feeling in them is a love/hate relationship.  Hate seems to be winning right now, but that just gives me a new challenge.

R: Recovery.  I am NOT good at this.  It is a fundamental that I just can’t get through my thick skull.  It’s like geometry for me! Never got that either! Our bodies NEED a day of rest to recover.  I am challenging myself to take a full day off of cardio, and then a full day off of lifting.  Alternating.  If I do take a full rest day, it will be one of active rest.  I try not to take rest days when I’m working because I have a desk job and sit almost 6 hours out of the day, and then 2 for travel.  Know your body and listen to your body!

S: Sleep.  Love it, Live it, can’t live without it.  I can go about 3-4 hours of sleep a night.  But whY?  I have adopted the early to bed, early to rise mentality.  I know I’m young, but I get up early for work, and I don’t want to sacrifice my sleep schedule.  So I try to aim to get about 7-8 a night.  It’s not only great for my mental well-being, but health as well.

T: Tracking.  I track my fitness.  I am actually a teambeachbody member, so I track my workouts.  I was tracking what I ate every day to make sure that I was EATING ENOUGH.  This is a HUGE misconception.  Our bodies NEED food to function.  If you’re working out, you need even more of the right foods to replenish and repair.  There are some great calculators out there.  I actually have a IG screenshot of one formula! It’s fantastic!

bmi

U: Undergarments.  What you wear under your clothes and workout wear is just as important! There are somedays that I just don’t feel good, or I feel like I don’t look my best!  Those days, I turn to my YummieTummy Tank. www.yummielife.com/  It was the best sample sale purchase I made!  It helps to suck me in, make me feel like I can walk a little taller on those self-conscious days!

V:  Hahaa, I have to write this one because it’s only since I started lifting heavy and doing HIITs that I realized I use my VOICE.  I always used to laugh at the tennis players when they would yell or make weird noises after hitting a shot.  UM.. yeah, I do that!  I actually swear.  I’m not a cursing person by nature.  I actually have a 50’s housewife vocabulary when it comes to my swears.  But when I can’t breathe or my heart rate is out of the park, I swear.  Yup.. I have a voice!

W: Whites, as in egg whites.  I eat them constantly.  Heck, I usually find a way to incorporate eggs into almost every meal of the day!  I do eat a little yolk everyday though.  I read somewhere that 1 yolk/day is the max for cholesterol.  I still only eat like ¼ to ½ of one though.

X: this is sort of an “x” but example.  Being an example to others.  You will A. help others by encouraging them through your success (however small or large they may be!), but B. you will also hold yourself more accountable.  By putting yourself out there as an example to others, you almost always push yourself harder!  It wasn’t until I started using IG and blogging that I really started to 99% of the time hold myself accountable.

Y: YES!  Say Yes! Yes I can! Accept that you can do things.  Stop being negative and saying “NO” I can’t.  It’s like child development class.  We learned, you should refrain from telling a 2 year old no.  Restructure the sentence to make it a positive.  Do the same with fitness, nutrition and life!  MORE yesses please!

Z: zeggs!!!  One of my favorite meals that I learned from Instagram!  Zucchini and egg whites cooked like oats.  GENIUS!!!

Do you have any fundamentals? 

 

What are your ABC’s!!!  Feel free to pass it on!

OxO

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Happy Holidays… and a wish…

I just wanted to take a brief moment this morning and wish everyone a very Happy Holiday season… It’s the end of the year which sort of makes me reflect back for all of the things i love and am thankful for in 2012…

They are as follows.

**I am so amazingly grateful for a supportive and loving father.  He has taken over a role that my mother held (and will always hold) as not only a parent, but a best friend.  He has supported me in my crazy life decisions this past year.  Even as scary and outlandish as they sounded.  A great dad knows when to encourage and challenge you, and even if you don’t do what he thinks is best… always stands behind you with love and a hug to help if you fall.

** I am so thankful for my sissy.  She is my other half.  We have grown A LOT, and as twins that’s not an easy thing.  You are always used to the way things used to be for 28 years.  Then you grow apart, and start new, separate lives.  I am thankful to know that even 3000 miles away she is still my twin.  Through thick and thin, bickers, tears and laughs she will always be my other half.

**I am beyond lucky for my best friends.  We have a very special relationship.  Maybe some of you can relate?  We spent 4 years of college together.  We have our own lives now, but we always come back together, like we never left.  They have been there for me, picked me up when i’m down, and taught me how to laugh again…. I love you girls!!!

PS, addendum to this one… i am grateful for being a pseudo-auntiE too!! Merry Christmas M, N and B!! I know Santa will be good to you all!!!! I can’t wait to watch you all grow up too!

**This one may sound weird, but i CANNOT thank my social media family enough!!  I feel like I have gotten to know so many people through the Tone it Up, #Elf4health, Fitness and SweatPink community on IG, twitter and facebook.  It is so encouraging to finally see women who support one another!!!  I also still can’t believe that Karena from Tone It Up called me!!  What a dork I was on the phone!! LOL!  Gobsmacked and flustered in my celebrity nerves! hehe!

**Thankful for a new job!!!!  SO excited that one is happening! Phew… was getting nervous there for a moment!

**I’m proud of myself for putting myself out there in the community! I can’t wait to start to meet new people and create new relationships around me. Happy people are social.  I have been a hermit for too long!

**While my experience in NY was one that I will certainly take as a stepping stone, I can whole heartily say that I am so blessed to have gotten to know such an amazing group of people.  I think I have a cheerleading squad behind me for life!  They are selfless people who have an amazing gift that they not only shared with the patients that we worked with, but me as a person.

Lastly, I am thankful for the memories… This is a different kind of year for my family as we have left behind a huge physical piece of my mother… our house.  But a house is just a house, 4 walls.  It’s the people inside of it that make it a home.  I have the memories that will lead me through and help to remind me what the holidays are all about…  Love, hugs, memories, laughs (maybe some fights if you talk politics, hehe), but really, it’s just about being together!!

Happy Holidays….

What will 2013 bring to be thankful for????

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What are you most thankful for in 2012?

What is something you would like to accomplish in 2013?

You have to really BELIEVE to make it happen!

I have amazingly wonderful news!!!

i got the job

You have NO idea how excited, relieved, excited, happy, excited, nervous, excited (can you tell i’m excited!) about getting this job.  It’s a chance to work for a fabulous non profit in Portland.  I will be able to use my skills AND learn way more along the way.  🙂

This has been a LONG road.  I didn’t expect it to take this long.  My first idea of “starting my life” came around in August.  Well really, put into motion in August.  It’s almost the end of the year.  I’ve been out of work since September.  Thank you for savings account!!  The odd thing was that I thought I could just go out and get a waitressing job?!?? Um no.  Not one place called me back after filling out applications.  I guess it’s not that easy to get a part time job!

BUT, after that being said, i also have an amazingly supportive father and living situation.  I DO NOT, by any means, encourage that anyone go out, quit your job and start your life.  Yes, I am going to struggle some with $$ for a while because of this major life change, but I have zero regret.  I have been able to remember what it is like to live and, more importantly, feel again.

After my mom died, i wasn’t, per say, an ice queen.  I was nice on the outside, but I wasn’t happy.  I became immune to my emotions.  Since leaving my last job, I have been able to grieve, smile, enjoy, laugh, cry…  Things I had not done in 2 1/2 years.  If you are in a situation where you know you are 100% not meant to be and unfulfilled, then I do encourage you to re-evaluate your life, and go about making changes in a thoughtful manner.  My experience is that life is WAY too short.  Heck, I am only (almost) 30 years old and I have experienced WAY more than most people in their middle age!  You cannot live your life afraid, or closed off.  I am speaking from experience.  For the last two years, I have been almost like a hermit crab.  I am ready to leave my shell behind and start a new life!  Yes I won’t have my suit of armor to protect me… but that’s okay!

This is going to be an amazing journey so….

Lets get started….

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