kick it to the Carb!

I am officially seven days into my 28 day challenge. I miss understood directions on day one and thought my post workout meal counted as breakfast since I workout in the mornings and spent most of the day so hungry I thought I was going to throw up. Day two was so much easier though because I got more food, so even though I am still adjusting to not snacking the hunger is way more tolerable than it was on day one. Silver lining! I also accidently went to hard with the workout on Monday. I haven't been lifting heavy these past few months and instead doing a lot of HIIT and silly me thought I could just jump back in and my old high weights. So after several days of not being able to move my neck due to pain from my shoulders up to my head I am ready to get back into the gym and go all in this week!! I am super excited about my week one progress and can't wait to see how far I can do this challenge. I am in it to win the grand prize of a trip to CABO!!!

Monday I shared my before pictures for my competition. The grand prize is a trip to Cabo and I am all in for that vacation! Almost eight years ago I started a journey simply to be able to fit in my clothes again. Little did I know that simple journey would change the entire trajectory of my life. My original goal was to be able to wear all my clothes again but after smashing that goal I started to focus on building muscle and getting fit.  I set my next goal to be 19% body fat. Sometimes I get close but I always fall back on old habits and derail my progress. This year I said no more! So I have been focused (minus that New Orleans trip) and I am currently at 23.7% and I am committed to following the 28 Day program with 100% accuracy BUT I also know myself and I know my usual trip ups and so I did what any former crisis communication major would do and brainstormed all of my potential downfalls and what I will do when faced with them. I won't go over all of them because they ...

Today  kicks off the 28 Day Metabolic Switch and I am so excited to get started but also super excited for these pictures. I have had a hard time getting back into routine these past weeks as some things transitioned for me and when Zack (my boyfriend) handed my phone back after helping me take these I was floored at the progress I had made since my horrible weigh out from the Body Transformation Challenge. I have never had a before picture that I was excited about (They are called befo r e pictures for a reason right?) but now I am even more excited for this challenge and the next Body Transformation Challenge, because if I love my current results I can imagine what comes next! I will posting a more detailed account of my journey on Instagram so if you want a detailed account find me on the gram! @stevie_the_girl

I am a health coach. I help others lead a healthy, active lifestyle that fits around their goals and obligations. I workout, lead fitness classes, eat healthy but I am not perfect. The internet shows us one side of life. I look like I have it all together but life happens to me to. I frequently pack my schedule to full and end up missing quality time with my friends and family. Some days my anxiety takes over and it is a struggle to get through the day. Sometimes all this compounds and I feel like I am letting everyone down. Mental health is an important part of any health journey. You can eat all the right foods and do all the right exercises but you have to get your head right because it won't always be easy. Life happens to everyone. Unexpected things pop up and you have to be in a good head space to handle them and not let it wreck you. I do mental training with all my clients. I help them brainstorm obstacles that may come up in their journey and help them pre-plan s...

Yesterday was Labor Day for those of us in the United States this holiday celebrates the social and economic achievements of American workers.  If you celebrated yesterday and you are feeling a little rough today here are three tips to help ease you into your Tuesday and get you feeling a bit better. 1. Drink at least 1/2 your body weight in ounces. If you indulged in adult beverages or ate some foods that are higher in sodium today than you are used to you may be feeling a little rough. Added electorylates could also help you feel a tad better, along with some green tea or black coffee for a boost of caffeinated energy without the sugar crash later.  2. Add some protein to each meal or snack (it will help keep your sugar levels stable) and add in some fruits and veggies for their antioxidant punch.  3. Don't beat yourself up for indulging. Life is about balance and one bad day, snack or meal won't wreck your progress. Get back on track today and ...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: water. To review the sixth key elements to nutritional planning are: Vitamins and minerals Fats Fiber Plants Water Water performs several vital functions in your body including: Flushing waste your from your body Regulating body temperature Aids brain function Lubricate and cushion your joints, spinal cord and tissues Aids in digestion Helps with nutrient absorption Helps fight of illness including: urinary tract infections and hypertension Boosts energy Helps keep your skin glowing Improves mood and cognitive performance   Recommended water intake is half your bodyweight in ounces and then an additional 8 oz for every alcoholic and caffeinated drink you consume and for every 30 minutes of physical activity. You can determine your hydration level by the...