kick it to the Carb!

I had my two week check in today and I am still rocking this challenge! I also noticed something this week.  Though I am pretty good with being consistent I usually have at least one unplanned snack or meal when I am trying to win a competition or hit a goal. It is one the reasons why I can get close to my goal but never quite there UNTIL NOW! This week I had several changes to eat kitchen mess ups, homemade cookies and birthday cake and each time it was an easy no! I think this is for two reasons. 1. I really want to win that trip to Cabo so anytime I was tempted I would just tell myself I could indulge now or I could stay consistent for 28 days and win a kick ass vacation. My reason why for doing this challenge is helping me say no but it's two fold. 2. I have accountability. I am sharing my goal like crazy with my friends, co-workers, family, social media followers and even random strangers. If I don't go all in I won't win. I mean how cool will it...

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...

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: plants If you remember last week we said we were breaking carbohydrates down into two pieces and last week we went in depth on fiber. This week we are breaking down plants. While essentially they both come from the same source each one has its own importance.  We are going to define a plant based diet not as vegetarian or vegan though those are examples but as a diet that consists of a balance of all plants. Meat and other animal products are part of a balanced, healthy meal plan, but everyone has different dietary needs and personal preferences.  Whatever path you choose you can lead a healthy, active lifestyle with a high performing body with or without animal products. Everyone however, needs plants in their diet. So from here on out when I say plant ba...

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 four: Fiber. The next two topics we are going to cover are going to actually be two different aspects of the same macronutrient; carbohydrates. We are breaking them down into two because each one performs a vital function and is also a missing component in the American diet.  Now to get down to the not so elegant benefit of carbohydrates; fiber. Why isn't it the pretty part of this puzzle? Well you see when you have enough fiber in your diet, you digestive system works properly which means you poop more, barring any medical conditions (you're going to see this alot, most of the advice and information you see here will depend on health and certain medical conditions may need special diets or meal plans so it's always good to consult your doctor and ask what shou...

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 three: Fats. Fats are one of three macronutrients. As you recall we have already gone over one of these three big players in our macro line up: protein.  Fats got a bad wrap a few years back (before everyone decided carbs were bad), but her is a big secret for you and possibly the topic of another blog but all three macronutrients are essential to your health and your bodies optimal performances. Unless you have a medical condition that impacts how your body uses certain things, you doctor can advise you of this. You need fats and each of the other five key elements to nutrition.  Your body needs fats for several reasons including:  Provide energy for the body. Containing 9 calories per gram they have a higher energy punch then either protein or carbohydrates Aid i...

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 two: vitamins and minerals Vitamins and minerals are typically referred to as micronutrients. Just like with macronutrients your body needs these to help build, repair and perform at its optimal level. They are your nutritional safety net and help your body perform hundreds of vital functions. Micronutrients help every system in your body perform and can also help prevent disease and disorders including blindness and scurvy. Getting vital micronutrients can also help with creating strong bones, preventing birth defects and healthy teeth. Vitamins are organic compounds that can be broken down by heat, air or acid whereas minerals are inorganic compounds and hold their chemical structure. This just means it is easier for your body to obtain minerals through your diet thanks to soil,...

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 one, protein. Protein is one of three macronutrients are body needs to perform at its optimal level. Of the three macronutrients protein is the most filling and can help curb appetite and hunger cravings because it takes your body longer to digest. It also helps build and repair muscle. This is important if  you are lifting weights to get shredded or trying to lose weight. Sustaining and growing muscle helps keep your metabolism high and helps keep your body strong. Eating enough protein has also been shown to help maintain bone mass making it a great component to healthy aging. Protein can also temporarily boost your metabolism thanks to the thermic effect of food. High Protein intake has been shown to both boost metabolism and increase the number of calories your body burns in...

New Orleans has been on my travel bucket for almost as long as I can remember thanks to Anne Rice and Sherrilyn Kenyon. I mean what 90s goth/punk/alt kid didn't dream of wandering the French Quarter in search of vampires? So when my company announced our conference was in New Orleans I knew I needed to stay a few extra days and take a real vacation in the city I knew I was going to love.  I had three rules for my 10 day getaway, the same three rules I always have when I am traveling.  1. Have at least one nutrient dense, protein shake once per day  2. Hit my protein numbers 3. Drink a gallon of water I hit all my goals, only missing my water intake on one of the days but something about New Orleans did not agree with my body. I spent most of the trip feeling lethargic, dizzy and nauseous. Many of these symptoms stuck with me even after getting home. My best guess is that the combination of food I wasn't used to and the different climate wreaked havo...

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. We will dive deeper into each one in the next few weeks but for now here are the six pieces  you meal plan should include regardless of your goal. Protein: Everyone is going to need a different amount depending on several factors but protein is the building blocks to our muscles and helps us stay fuller, longer. Vitamins and minerals: The micronutrients are super important. Being deficient in one or more of these can impact your health, energy levels and weight.  Fats: Help with maintaining blood pressure and triglyceride levels and also helps with normal functions of your vision, brain and heart.   Fiber: Important for digestive health Plants: Number four and five are fancy ways of saying carbs which are vital for digestive health, energy levels and phytonutrients.  Hydration: Helps with digestion, sk...

Proteins, fats, carbs... If you have been in any health or nutrition conversation for more than a minute you know all about the macros and who likes which one and which one is bad and all of the other contradictory information we get bombarded with daily, but everyone always seems to forget another important nutrient that EVERY body needs. Water is important to everyone regardless of what part of the journey you are on. Being properly hydrated helps with: Energy Metabolism Weight loss Build and repair muscle Keeping skin stay young looking  Boosts your immune system Flushes toxins Great for joints, aches and pains Maintains PH balance of the body Promotes regularity and aids digestion Your recommended water intake is a minimum of 1/2 your body weight in ounces. So if you weigh 150 pounds you need a minimum of 75 ounces a day. Then add 12 ounces for every 30 minutes of activity. If you are in a hot or humid area more water may be needed to keep you properly hyd...

I have been enjoying New Orleans these past few days and thought I would share some of my travel tips for having fun and enjoying the trip without beating yourself up about straying from your usual nutrition and fitness routine. Firstly if you are on vacation, loosen up and have some fun. A few days of indulgence won't wreck your progress but if this is a business trip or travel that you would rather not stray to far from your routine here are some tips I follow to both enjoy myself and stay on track. Fitness: Sight See: You may not have time or want to hit the gym but walking around, and climbing those stairs, hills and rises still counts as a workout. So get seeing and get moving. Hit your hotel gym. It may not have your usual equipment but something is better than nothing. Especially if working out is your stress reliever. Run: You can pretty much do this anywhere and it is a great way to get in some sightseeing or scoop places to explore later  See if you gym has any ...

Soy is always a hot button issue when it comes to protein consumption. For years we were told to avoid soy because it contains isoflavones which can have estrogen like activity that some people worried could increase cancer risks. There is also concerns with how it interacts with thyroid medications. But there is good news for those of us who love tofu and edamame. Yon can still enjoy your favorite foods! Elizabeth Huggins, RD, of Hilton Head Health says that you just have to avoid consuming within four hours of taking your medication. For those of you worried about the cancer risk recent research shows that eating more plant based proteins actually lower your risk of certain cancers and that soy protein can reduce LDL cholesterol (bad kind) and has been shown to aid with fertility and menopause symptoms in women. Soy intolerances and allergies are fairly common so be sure to listen to your body and note if you see any adverse effects. As with most things in the health and nu...

Protein is an important component of our diet because it helps build our tissue, muscles, skin and hair. It is also the only macronutrient not readily stored in our bodies so getting an adequate amount is important. It is important to note that your protein goals will vary and that some people have conditions that make taking in large amounts of protein dangerous and life threatening so if you start feeling off, fatigued or experience brain fog talk to your doctor immediately. People who are more active may also require more protein as they break down their muscles faster through exercise. The general rule of thumb is .36 grams per pound of body weight for a sedentary person up to 1 gram per pound of body weight for active individuals. I like to make this simpler so if you know your daily calories allowance your day should be broken down into: 40% carbs, 30% Protein and 30% fat. These are simple terms and again some individuals may not be able to ingest these amounts of macronutrie...

Fun Fact did you know that there are different types of vegetarians? If you're contemplating going meat free for a meal or two or week or as a lifestyle be sure to check these out. It can be easier to start by eliminating a few things at a time and working your way up. The types of vegetarians are: Flexitarian- Mostly eat plant based but occasionally have meat.  Pollotarian- Only consumes poultry and fowl avoids red meat, fish and seafood Pescatarain- Only eat fish and seafood avoiding other types of meat Lacto-ova vegetarian- Doesn't eat any meat but consumes dairy products and eggs Ova- vegetarian- Doesn't consume any meat or dairy products but will eat eggs Lacto- vegetarian- Doesn't consume any meat or eggs but does consume dairy products Vegan- Do not consume any animal product or by product and also do not use goods made from animals Now that you know a little bit more about the types of vegetarians I hope you feel confident in finding a plant ...

A few weeks ago I made the switch from meat eater to my own strange combination of vegetarian, flexitarian, vegan (ish). Honestly I was kind of scared it would wreck all my results and be super hard to hit my protein numbers. I have been pleasantly surprised by the results. The back story. Years ago in high school I was a vegetarian for the all the wrong reasons. I wanted to be skinny and saving animals seemed like a noble cause. I didn't lose any weight but I did eat mostly plant based for five years. I say mostly because I still ate meat on occasion in private but didn't tell anyone. Communities around diets and ways of eating can be very mean if you don't follow the plan exactly and even people who didn't eat how I ate would make comments. *Side note if you do this to people stop. It isn't cool or nice. Let people eat how and what they want without comment because these comments can be damaging and create food and public eating aversions that can be harmful.*...