tag:blogger.com,1999:blog-11832413652123015302024-03-12T20:48:07.066-07:00SHRED FITA FITNESS INSTRUCTOR'S PERSONAL FITNESS JOURNEY AND TIPS I'VE LEARNED ALONG THE WAY!Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.comBlogger119125tag:blogger.com,1999:blog-1183241365212301530.post-37232369081872662772016-07-25T09:28:00.001-07:002016-07-25T09:35:06.198-07:00Small changes<span style="color: #bf9000;"><span style="font-size: large;">So super quicky this morning! If you have read my earliest blogs, you know it's all about slow and steady winning the race for me! Little changes that add up in the long tern to a better me!</span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">As many of you know, I have been nursing my osteoarthritic (is that a word?) knee for about a month now. This tells me I have inflammation in my body. What causes inflammation? The wrong foods (SUGAR!!) . While I am pretty good about staying off obvious sugars and processed foods (most of the time) sugar still is a part of my diet. I use coconut sugar in my coffee, and sauces on my foods as well as dark chocolate containing sugar. ..... I'm tackling the small one first. This week's little change is the way I spice my eggs.</span></span><br />
<span style="color: #f6b26b;"><span style="font-size: large;">Instead of my Sriracha and Iguana sauce (both of which have sugar as the second ingredient, 1g per tsp. and I generously use at least 2 -3 tsp.), </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8X9AS_378SLpCC4xJvJjdC-p2PYPP3Y0U5nxfk-ail8zPMKGtZ2UnBAI7PIftSmFKny4jHQj8wa9yjfi2FqsZt-ee3di0XTct1dYhEqSmUzREMeywXc9RV0WVkj3MtIGSgFt3suus4UlA/s1600/13781770_10154437849934479_1072149852690103373_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8X9AS_378SLpCC4xJvJjdC-p2PYPP3Y0U5nxfk-ail8zPMKGtZ2UnBAI7PIftSmFKny4jHQj8wa9yjfi2FqsZt-ee3di0XTct1dYhEqSmUzREMeywXc9RV0WVkj3MtIGSgFt3suus4UlA/s320/13781770_10154437849934479_1072149852690103373_n.jpg" width="240" /></a></span></span></div>
<span style="color: #f6b26b;"><span style="font-size: large;">I am using Turmeric and Cayenne which are healing anti-inflammatory spices. </span></span><br />
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<span style="color: #b45f06;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjYJli-Vpn_c3MNXZ2Z6aqA-5Il92CaBWdfK63GkCEWXz4g9qYVsft2JM7GtXT41S8oweLu9MGgasOdpRF4u_0p9q5j6md8FB4SmprtlkjAxa6ysGZDVRK7gamP0dfg9mxpHUKmphS6Ixi/s1600/13686601_10154437850054479_4211683788015834152_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjYJli-Vpn_c3MNXZ2Z6aqA-5Il92CaBWdfK63GkCEWXz4g9qYVsft2JM7GtXT41S8oweLu9MGgasOdpRF4u_0p9q5j6md8FB4SmprtlkjAxa6ysGZDVRK7gamP0dfg9mxpHUKmphS6Ixi/s320/13686601_10154437850054479_4211683788015834152_n.jpg" width="240" /></a></span></span></div>
<span style="color: #b45f06;"><span style="font-size: large;">That's it. That is my small step this morning in a healthier direction. What small step would you like to make to become just a little bit healthier? </span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-45406004309876740142016-07-21T09:52:00.000-07:002016-07-21T12:34:16.195-07:00Breakfast of Champions! or Just Desserts? <span style="color: #6fa8dc;"><span style="font-size: large;">A little while ago, one of my class goers, Cathy posted an <a href="http://www.vox.com/2016/7/11/12128372/sugar-cereal-breakfast-nutrition-facts" target="_blank">article</a> on my wall about breakfast in America being more like dessert. Click on the "article link above. A shocking read for sure! Boy did this resonate with me big time!!! Breakfast was always my favorite meal!!! So much so in fact, I could (and some times did) eat it for lunch and dinner too! **In my best Oprah voice** "<b>I LOVE Cereal! <span style="font-size: x-large;">I LOVE Cereal!</span></b>" </span></span><br />
<span style="font-size: large;"><span style="color: #6fa8dc;">(SHUT UP!!!! THEY HAVE MARSHMALLOWS IN FROOT LOOPS NOW?!?! ) </span> </span><br />
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<span style="font-size: large;"><span style="color: #ffe599;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzsmFNlKYHhxKnYEGdge-2GSOyR7RRr36wwXWfyvZqgU0o-HyiZUs5astVgwqx_NFYJyqNUF2JtwPfhHNkUwUDSLfUJEAnk_mtsWwaoHViGEIKmKQXW2t-NhdoMwCaO8ePnJwW-tTLF9DI/s1600/FootLoopsMarshmallow-front-lead.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzsmFNlKYHhxKnYEGdge-2GSOyR7RRr36wwXWfyvZqgU0o-HyiZUs5astVgwqx_NFYJyqNUF2JtwPfhHNkUwUDSLfUJEAnk_mtsWwaoHViGEIKmKQXW2t-NhdoMwCaO8ePnJwW-tTLF9DI/s1600/FootLoopsMarshmallow-front-lead.jpg" /></a></span></span></div>
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<span style="font-size: large;"><span style="color: #ffe599;">Seriously!! I LOVE CEREAL!! Capt'n Crunch Berries, Honey bunches of Oats, and Cinnamon Life were on my top favorite list! I also love pancakes! And waffles! And Cheese Dreams!! What are cheese dreams?!!? Cream cheese stuffed french toast, smothered in butter and syrup! Some of my other breakfast go-to's were cream of wheat or oatmeal with white <b>and</b> brown sugar.... Oh, and then they came out with flavored instant.... Be still my heart. </span></span><br />
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<span style="font-size: large;"><span style="color: #ea9999;">Breakfast was my golden ticket to eat all the sugar I wanted from a kid, well into my thirties and not feel even a little naughty about it. Remember in the 90's when Kellogg's had the cereal diet (a bowl for breakfast, a bowl for lunch, and a sensible dinner?) Oh, I was on ship fast than you could say Ahoy! I have had a love for sugar since the first time it touched my lips. I think this picture says it all! I look drunk and in love! And I totally was! </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBjLJV27StgCkMJxmzQdvd-EYGBUmYdUOTiXWiPfPGueAKGvBUuiNaKDDRWKT4Ivz8C6_mHUAaG8f4OKR87AJLZmvC5-Ojys7-ih34yffVfo86PyKz1uH1i7ELJoZGRZVk_dBG2blPt0B/s1600/24043_385034319478_5779645_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBjLJV27StgCkMJxmzQdvd-EYGBUmYdUOTiXWiPfPGueAKGvBUuiNaKDDRWKT4Ivz8C6_mHUAaG8f4OKR87AJLZmvC5-Ojys7-ih34yffVfo86PyKz1uH1i7ELJoZGRZVk_dBG2blPt0B/s1600/24043_385034319478_5779645_n.jpg" /></a></div>
<span style="color: #f6b26b;"><span style="font-size: large;">Just this year, Kellogg's was in a lawsuit because of false claims in their advertisement. sited from cereal settlement dot com, "</span><span style="font-size: large;">A settlement has been reached in a lawsuit involving Kellogg, the
company that makes Frosted Mini-Wheats. The Lawsuit claimed that
Kellogg falsely advertised that its Frosted Mini-Wheats cereal improved
kids’ attentiveness, memory and other cognitive functions to a degree
not supported by competent clinical evidence. Kellogg stands by its
advertising and denies it did anything wrong." </span></span><br />
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<span style="color: #b6d7a8;"><span style="font-size: large;">Advertisement on any breakfast add (cereal, waffle, or breakfast restaurant) try to make us believe that what they are selling is a "healthy part of a nutritious breakfast". </span></span><br />
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<span style="font-size: large;"><span style="color: #6fa8dc;">Um, looks like dessert to me. How about you? </span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn_-nYibWd0PiaAQshQmKDKe-8KE1Uw8eDUrTzScMZbI69W-GjOUoIT1zea_dMiKA1F9hPJRNdASOottzEOUgWBN5iyrdU1vLiigPI_v9If9uK4iru7r8VP074sLiixNc9FNFGCIrd684d/s1600/edbbf0d96d6e1b6938df35b98d74fdb7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn_-nYibWd0PiaAQshQmKDKe-8KE1Uw8eDUrTzScMZbI69W-GjOUoIT1zea_dMiKA1F9hPJRNdASOottzEOUgWBN5iyrdU1vLiigPI_v9If9uK4iru7r8VP074sLiixNc9FNFGCIrd684d/s320/edbbf0d96d6e1b6938df35b98d74fdb7.jpg" width="320" /></a></span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVUCb8viUpwo2NFPpkfTc81G_Uac0X74bdNn3J9Vjr7njfDgYsN8zGSTZ8Nm0AAhFzdvlrCk-MGUAAKpJC9cH9Pja8aGdRcs09MHXLGaEwBdoDHkJ0jgDdQIHjSbDfFpN_RD9pzcgjRgGW/s1600/348s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVUCb8viUpwo2NFPpkfTc81G_Uac0X74bdNn3J9Vjr7njfDgYsN8zGSTZ8Nm0AAhFzdvlrCk-MGUAAKpJC9cH9Pja8aGdRcs09MHXLGaEwBdoDHkJ0jgDdQIHjSbDfFpN_RD9pzcgjRgGW/s320/348s.jpg" width="320" /></a></span></div>
<span style="font-size: large;"><span style="color: #ea9999;">What about the cereal you feed your kids ? </span><span style="color: #ea9999;">Nutritious start to the day, or dessert? </span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEXPKYMJvFmt16q2o6j9LdAWoGCtR9fxJaWTgqplf1ZRkZ_kqClLpsa_9uAkmKTboRRnJYs19_pnz87csdn_pF2eIZQHsL0S2P6iJ2-YCWoFeJDKdQb9fEpDZB0SzzBN9N0VV-I7Yko0t_/s1600/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEXPKYMJvFmt16q2o6j9LdAWoGCtR9fxJaWTgqplf1ZRkZ_kqClLpsa_9uAkmKTboRRnJYs19_pnz87csdn_pF2eIZQHsL0S2P6iJ2-YCWoFeJDKdQb9fEpDZB0SzzBN9N0VV-I7Yko0t_/s320/maxresdefault.jpg" width="320" /></a></span></div>
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<span style="color: #8e7cc3;">Okay, so maybe these look obvious. But really, the less obvious are just as bad. flaky cereals that don't have the kid cereal look are just as offensive as the ones that do. What about the more adult "healthy " breakfasts? Let's say, a bagel with cream cheese, and a yogurt with </span><span style="color: #8e7cc3;">granola. </span> </span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Thomas plain bagel = 6g</span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Cream cheese = 3g</span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Yo plait Original Strawberry = 26</span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Quaker Granola = 12 (but you probably won't sprinkle an entire serving in your yogurt, so lets say 6g at half a serving. </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">That gives you a grand total of 41 grams of sugar (not including your coffee or juice). Send little Johnny to school with this amount of sugar in his blood stream and it's no wonder your teacher wants to get him checked for ADHD. </span></span><br />
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<span style="color: #f1c232;"><span style="font-size: large;">Breakfast has historically (at least from the seventies and up) been derived from mass amounts of sugar. I'll take a bear claw please! So to answer Cathy's post asking me what I think, yes, Yes, YES, breakfast should change or at least be called dessert. </span></span><br />
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<span style="font-size: large;"><span style="color: #6fa8dc;">On a personal note, I have long since changed my relationship with breakfast. I rarely touch any of the above, and can't remember the last time a box of cereal has graced my cupboards. I stick to eggs, salads, avocado, and occasionally a whole foods smoothie or steel cut oats. That said, one of these days, I am going to try the Capt'n Crunch french toast at our local DOA on 6th AV. I've been saying this for 2-3 years now, but it is going to happen.....someday..... As a dessert, of course! </span> </span><br />
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<span style="font-size: large;"><br /></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-6548183384262632782016-07-20T08:43:00.000-07:002016-07-20T09:33:57.908-07:00Apparently I have some shit on my mind.... <span style="color: #e06666;"><span style="font-size: large;">Monday sucked!!! That's all. It just sucked! (Tuesday was great, but Monday can bite it!)</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0uUt3qFrZBc7Bl_y_mnQZ9Z_7fNpJw1RJGx6PlIMwhNQ6mp2w2pkbOWhG_LX_NU5GfDd_EH_JvxqkPPEHliYDseQCvyDonCKeYlNliyA6xr7kTz7zOovsImY1c_Pbzow_6ml3gwX2zK4/s1600/bindex.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0uUt3qFrZBc7Bl_y_mnQZ9Z_7fNpJw1RJGx6PlIMwhNQ6mp2w2pkbOWhG_LX_NU5GfDd_EH_JvxqkPPEHliYDseQCvyDonCKeYlNliyA6xr7kTz7zOovsImY1c_Pbzow_6ml3gwX2zK4/s1600/bindex.jpg" /></a></div>
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<span style="font-size: large;"> <span style="color: #6fa8dc;">It also reminded me why I am doing this. I have been fighting my thyroid, estrogen, and a host of other hormones this year that has made it difficult to keep with my goals and healthy life style. Let me rephrase that... and keep it real. I HAVE MADE IT DIFFICULT on my hormones to provide me with what I need to support my healthy life style. I know better. A year of lacksey-daisy fitness habits mixed with regular drinking and crap food have been my own doing. Any imbalances I had prior may have made things more difficult, but certainly not impossible and I caved way to easy. </span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMUiS-ECS065i9YGXmXFTQ5199gp4xFOr7T0gG2Q4yiOMFAjOdFiLH_hMa9YsLBqDd6kvjlgYWTDg1N6K3XVYzQxMh1Z_FGAI9Zu8eX88uyqVCjrDQnVypKyYYUrWmjd0i_SQubVYDeMNp/s1600/chronicXdisease.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMUiS-ECS065i9YGXmXFTQ5199gp4xFOr7T0gG2Q4yiOMFAjOdFiLH_hMa9YsLBqDd6kvjlgYWTDg1N6K3XVYzQxMh1Z_FGAI9Zu8eX88uyqVCjrDQnVypKyYYUrWmjd0i_SQubVYDeMNp/s1600/chronicXdisease.png" /></a></span></div>
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<span style="color: #f6b26b;"><span style="font-size: large;">Chronic fatigue, chronic disease, chronic depression, cancer, alcoholism, liver disease, sugar addiction, and hormonal imbalances all run rampid on both sides of my blood line. The things I have watched my family go through have not only been astronomically devastating, but have been the fuel that feeds my fire to stop the insanity! This is also the reason for my insatiable hunger for learning, researching, blogging, and learning more. So much of what I have seen has been a result of lifestyle and not genetics. It feels like genetics when so many close family members on both sides have suffered so much through many of the same things. The first thing we want to do is blame our genetics and render ourselves doomed. Truth is, culturally, generations before me were taught that fortified, processed foods were part of a healthy diet. Smoking was a healthy form of relaxation. Drinking was also a way to unwind and let go. Exercise was only something you did to look good in a bikini. And then began the diet and weight-loss industry (a whole other blog.. and it wouldn't take you long to find several of them in my blog site). </span></span><br />
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<span style="color: #a2c4c9;"><span style="font-size: large;">I grew up like most. My diet was full of Top Romain, Kraft Macaroni and Cheese, Hamburger Helper, fast food, Chicken pot pies, cheesy lasagna (my fave!) and large meat and potato dinners. Ice cream was a staple in the freezer, and lunch boxes were always stocked with wonder bread sandwiches, Doritos, Twinkies and Oreos. Both of my parents heavily smoked and both drank. If I'm being completely real with you, my son grew up in that same environment until his late teens when I began to change as a result of watching my family in thier later years. He also began to come into his own beliefs about food and nutrition as a teen and is now a vegetarian. </span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXQrjsi6e3RTJijmefCld0bhsTa4gFTKOzcuDwH3tjU1Go4Xhoq9B7iqJ0kxGY8ekg_iLQqW9EvMGpc4AUuZLjHSqxBMd5cGBKOX59EgfiXCQhPyzh_Jh3VrDw7veLVWkkigwDXMC05jtZ/s1600/rimages.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXQrjsi6e3RTJijmefCld0bhsTa4gFTKOzcuDwH3tjU1Go4Xhoq9B7iqJ0kxGY8ekg_iLQqW9EvMGpc4AUuZLjHSqxBMd5cGBKOX59EgfiXCQhPyzh_Jh3VrDw7veLVWkkigwDXMC05jtZ/s1600/rimages.jpg" /></a></span></div>
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<span style="font-size: large;"><span style="color: #8e7cc3;">So why am I sharing this? It all seems so personal, but really this is a national crisis. I'm not special. I'm not alone in the way I grew up. This was life for most, and in many ways still is today. We may not glorify smoking, but Vaping has become the "healthier" version that I have literately watched parents influence thier adult kids to try. You can find a vape shop in almost every shopping center selling more flavors than Baskin Robins. Pot shops are now on almost every corner and considered a healthy way to unwind and socialize (and I'm not speaking of medical marijuana), liquor is now sold in Walmart and every grocery store in my state. The (processed) food industry in hugely booming. <span style="color: #d9d2e9;">(Be prepared for the longest ranting, run-on sentence ever.....)</span> And the weight loss industry is quite possibly the most lucrative in our nation, with pyramid multi-level marketing </span></span><br />
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<span style="font-size: large;"><span style="color: #8e7cc3;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6NiLnpIWbwhI_h87QlZcgFccCz4fcrWkbp6DPNj6he9zjEKwGaYhLsMra3bYiXF0pPDF8tuGOH2A-2fY5ZGS24D1_j6XZu3kayGXfchK_7wUouqPxNNMH2qim6lJC2TZEmIhPWR-g_Qp0/s1600/s640x480.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6NiLnpIWbwhI_h87QlZcgFccCz4fcrWkbp6DPNj6he9zjEKwGaYhLsMra3bYiXF0pPDF8tuGOH2A-2fY5ZGS24D1_j6XZu3kayGXfchK_7wUouqPxNNMH2qim6lJC2TZEmIhPWR-g_Qp0/s320/s640x480.jpeg" width="225" /></a></span></span></div>
<span style="font-size: large;"><span style="color: #8e7cc3;">sales using social media and in-home parties to fuel our nations toxic relationship with food and further destroy our children's' self worth and body images with the constant pressures of having to look like an "after" picture they see on a meal replacement post claiming to be healthier than real, whole foods.... ( Yes! My blood boils when I think about the weight loss industry). </span></span><br />
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<span style="color: #d5a6bd;"><span style="font-size: large;">Back to me personally. I said in a resent blog that I wasn't going to beat myself up for this past year, yet I find myself increasing frustrated for knowing better and letting myself go down the rabbit hole anyway. But, yes. I am human and know better or not, I did. It's all part of my journey and it's these times when I'm knocked off my high-horse and humbled, that I remember what I felt like before I ever began this journey of a healthier lifestyle. </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">Sometimes it can be overwhelming with information overload and the wide spectrum of "diets" that claim to be the real "paleolithic" way to eat, or the ones that remove entire food groups for everyone (allergies or not). With so much misinformation, and a completely dysfunctional relationship with food in our nation, my personal challenge has been to resist the hang-ups with body image and looking a certain way, and instead concentrate on what will make me healthy vibrant, strong and give me the best quality of life, well into my senior years. My one word mantra is sustainable. <span style="color: #ffd966;">If it's not sustainable for a life time, I don't do it. </span></span></span><br />
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<span style="color: #76a5af;"><span style="font-size: large;">Anyway, let's chat. What motivates you? What are your hurtles? Do you struggle with body image vs. good health? Are they separate? What does sustainable health mean to you ? What changes would you like to see for the next generation? .... Your kids? </span></span><br />
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<span style="color: #76a5af;"><span style="font-size: large;"> </span></span><span style="font-size: large;"><span style="color: #93c47d;">The
advantage we have today is we are trying to get back on the right
track.We have mass amounts of information available at our finger tips to
research and decide what is right for us. Slowly our government's food pyramid and food labeling laws
are changing. We see more demand for organic and non-GMO. Local
produce, farmer's markets, and urban farming are on the rise. These are all positives and gives hope to our future generations to take it and run! </span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-42948625587401756092016-07-18T08:34:00.000-07:002016-07-18T08:48:48.069-07:00Day 6 and 7: The Careless Weekend <span style="color: #ffd966;"><span style="font-size: large;">Here is how my weekends over the last year typically go:</span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">No workout</span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">No food log</span></span><br />
<span style="font-size: large;"><span style="color: #ffd966;">Not a care in the world.....<span style="color: yellow;"> Bring it!</span></span></span><br />
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<span style="font-size: large;"><span style="color: #93c47d;">One or two meals out, one of which is always the Matador (our favorite hang-out ~ Tex Mex Tequila bar), where we order happy hour food and a couple of drinks. I consume way more calories than I burn, have a few drinks, and throw caution to the wind.</span> </span><br />
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<span style="color: #9fc5e8;"><span style="font-size: large;">Summer is especially difficult because almost every weekend there are festivals and events to go to, which offer great junk food, wine and beer. Once you get into the habit of allowing that into your weekends, it becomes the thing you do. </span></span><br />
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<span style="font-size: large;"><span style="color: #8e7cc3;">This weekend, I still did not do (purposeful workouts) or food logs, nor did I weigh my veggies or take pics of every meal, but I stayed very mindful and on point with where I want to be, while enjoying the freedom of not logging and weighing. </span> </span><br />
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<span style="color: #c27ba0;"><span style="font-size: large;">Saturday (day 6) we went to the Blues Fest in old Town. Before we went we had a late breakfast (brunch) of </span></span><br />
<span style="font-size: large;"><span style="color: #c27ba0;">2 eggs, and a fresh sweet potato hash that my hubbs made with onion, peppers, and jalapeno. SO GOOD!</span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnK2Upbry-y5xgbbbHo8zEduj2fRM5oILhKM1RfcEyYDwQ4a0Nkv7-tyqbM5MJ9XP0F1POEeXv7DetK6ph7OlxQafApXFta2esaLies_X6yCiFapLPbTE7yZ_dcbJ2iCJxkmO5htWRMX0N/s1600/13769457_10154417785649479_2360476509082247941_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnK2Upbry-y5xgbbbHo8zEduj2fRM5oILhKM1RfcEyYDwQ4a0Nkv7-tyqbM5MJ9XP0F1POEeXv7DetK6ph7OlxQafApXFta2esaLies_X6yCiFapLPbTE7yZ_dcbJ2iCJxkmO5htWRMX0N/s320/13769457_10154417785649479_2360476509082247941_n.jpg" width="320" /></a></span></div>
<span style="font-size: large;"><span style="color: #e06666;">We headed down to the Blues fest after brunch, and had an amazing day. Usually we will stop in a Treos and have lunch and a glass of wine or we'll hang out in the beer garden for a couple beers. Not this time. We brought our chairs, some waters, unsweeten</span><span style="color: #e06666;">ed coconut water, almonds and apples. My splurge was some toasted coconut shreds that somehow landed in my bag. </span></span><br />
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<span style="font-size: large;"><span style="color: #e69138;">When it was time to go home, we didn't stop at the Matador for a bite, we stopped at the grocery store for some filet mignon and veggies. We came home and had grilled filet mignon, sweet potato, and a large salad. It was a beautiful day and our dog loved being out in a crowd chillin' in sun. (this is Honey enjoying some play time and ear rub from daddy)</span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJRc4cE43wTI1MeQp45G7hWujSp65OEVf7ioBnyugmFH0T59kip_rwNn-J5TlaM5qqZmEU7gqtaZQaWA0PUUzo7tpP1w-ew7_7WBLme4yzcdQ19EpOpUG_nnZM_yjTHcuR8rOF_DnJQbN/s1600/13645193_10154413168564479_5288178641210299030_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJRc4cE43wTI1MeQp45G7hWujSp65OEVf7ioBnyugmFH0T59kip_rwNn-J5TlaM5qqZmEU7gqtaZQaWA0PUUzo7tpP1w-ew7_7WBLme4yzcdQ19EpOpUG_nnZM_yjTHcuR8rOF_DnJQbN/s320/13645193_10154413168564479_5288178641210299030_n.jpg" width="179" /></a></span></div>
<span style="font-size: large;"> <span style="color: #45818e;">Sunday (day 7) we had the same breakfast as Saturday and then headed to Seattle to spend the day with our kid (He is turning 23 on Tuesday, same age as I was when I had him... My hubbs had to point out that made me 23 X 2 .... :/ whatever ) We had Honey and Ryan (our son) had Harry. We walked all day (and my knee did okay! Hoping to run some hills by Wednesday!). We had lunch at Stone Way Cafe. I had a veggie sandwich with a side salad and a locally made glass of kombucha and water.That's about what I'd normally order, except maybe I'd order a beer instead of Kombucha (btw, it's amazing how much I'm not missing the beer. Did I just order beer in the past , because that's just what I did? Like mindless eating when watching tv, you develop these little habits that become automatic). </span></span><br />
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</span><span style="color: #9fc5e8;"><span style="font-size: large;">We spent time at Gasworks Park trying to get Honey and
Harry to play in the water, watching drum circles, and mid-evil sword
fighting. It was a beautiful day! </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLB9asWRYenUZQjUNSr3qZ5PqfgcSkNulbY_lfMYz9pj8uHBJvi0CIm0vn7wU9SbAD2Q8jdS2SBh8sxWkOSMEv5uOObM01IBrXoFrQGwoIDoFiQHkJyr3HTEVWp_38NAhqnxNRauPsn-Or/s1600/13680835_10154416080889479_1749554441353320098_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLB9asWRYenUZQjUNSr3qZ5PqfgcSkNulbY_lfMYz9pj8uHBJvi0CIm0vn7wU9SbAD2Q8jdS2SBh8sxWkOSMEv5uOObM01IBrXoFrQGwoIDoFiQHkJyr3HTEVWp_38NAhqnxNRauPsn-Or/s320/13680835_10154416080889479_1749554441353320098_n.jpg" width="320" /></a></div>
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<span style="font-size: large;"><span style="color: #f1c232;">My one not so healthy meal was dinner. We were sun drunk and sleepy, so instead of coming home to cook, we grabbed some street tacos from a local taco truck and called it a night. Later that evening we enjoyed some fruit with plain yogurt, crushed pecans, and a little honey. </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;"><br /></span></span>
<span style="font-size: large;"><span style="color: #e69138;">So that was my weekend. Over-all I feel really good about all of my choices ( with a little wiggle room, which is important too) and it felt good to treat myself the way I use to, instead of the reckless weekends I've allowed this past year. My goal is to continue this path (especially on the weekends where I tend to fold). That is not to say I plan to be prefect, or never indulge, but it should be an indulgent and not my norm, ya know? <span style="color: #93c47d;"> </span></span><span style="color: #93c47d;">That's one of the reasons I am sharing in my blog with all of you. Even if nobody reads this (and most probably don't), it helps keep me honest and accountable. Also, my hope is that others do read this and see some habitual behaviors in themselves they want to change. It's funny how a handful of times doing something can create a habit and we don't even realize. It just becomes our new norm and what we do. </span> </span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-20001917684184850012016-07-16T10:10:00.003-07:002016-07-16T10:12:28.285-07:00Day 5: Food/Fitness Log <span style="color: #76a5af;"><span style="font-size: large;">Day 5: ( 14.2 oz veggies) Not super impressive, but I didn't have much of an appetite in the afternoon and evening and I wasn't feeling that committed, so....here it is. </span></span><br />
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<span style="color: #76a5af;"><span style="font-size: large;"><br /></span></span>
<span style="color: #e69138;"><span style="font-size: large;">Breakfast: (7.4 oz. veggies) </span></span><br />
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<span style="color: #e69138;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_I0e4v3B8E8eSIjFxOSgUV3Deu9AGiI64IskOug9zHwK23qv64FOq42I84mHgecXdXzFhkNPNhnISqXkOTVkS3fZnDtwBw1nfT9hQHSpCOA_2jXxZZZBUNFyd0EA_arsPEAXJOysXU9tZ/s1600/13731738_10154409168154479_7263499798325935599_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_I0e4v3B8E8eSIjFxOSgUV3Deu9AGiI64IskOug9zHwK23qv64FOq42I84mHgecXdXzFhkNPNhnISqXkOTVkS3fZnDtwBw1nfT9hQHSpCOA_2jXxZZZBUNFyd0EA_arsPEAXJOysXU9tZ/s320/13731738_10154409168154479_7263499798325935599_n.jpg" width="320" /></a></span></span></div>
<span style="color: #e69138;"><span style="font-size: large;">A meal fit for a queen! 2 c coffee w/ organic half and half, coconut sugar, cinnamon, Egg scramble (1 whole, 1/2 c whites, unsweetened almond milk, spinach, kale, purple onion, jalapeno, tomato, red pepper), 1/2 an avocado, and a 1/4 of Tuscan cantaloupe (my fave!) </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">Calories = 453</span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiR0X0u9_891KwrjCAcx-WJrqriy4xPrCDmw0ABbzKr9_o5wvpQvtWeQ_dYtA9bnlrNw3DPd-uOxdUvNUGwxa_ETowijjA_lYfJj92Y2KuAW1z6Y3zE6muQzk5VMvPHyBzGkr908UlOEdq/s1600/13707802_10154409165599479_1792759409644744165_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiR0X0u9_891KwrjCAcx-WJrqriy4xPrCDmw0ABbzKr9_o5wvpQvtWeQ_dYtA9bnlrNw3DPd-uOxdUvNUGwxa_ETowijjA_lYfJj92Y2KuAW1z6Y3zE6muQzk5VMvPHyBzGkr908UlOEdq/s320/13707802_10154409165599479_1792759409644744165_n.jpg" width="320" /></a><br />
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<span style="color: #93c47d;"><span style="font-size: large;">Snack: left-over chicken salad (noshing from the fridge) </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Calories = 182 </span></span><br />
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<span style="font-size: large;"><span style="color: #93c47d;"><span style="color: #3d85c6;">Lunch:</span> </span><span style="color: #3d85c6;">(1 oz veggies)</span></span><br />
<span style="color: #3d85c6;"><span style="font-size: medium;"><span style="font-size: large;">1
banana, 1 c kale , 1/2 c frozen, organic, blueberries, 1/2 T fresh
ground almond butter, 1/2 T coconut oil, 1/2 T hemp seed, 1/2 T chia
seed, 4 walnut halves, 1 T pumpkin seeds, 1 c unsweetened almond milk.
6-7 ice cubes. </span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivMqlJxI4s4KnbHVeMX7pv-qCj4vllz1RT9pqx4Jg_U2rDTXxwPr6JDKw3BgKcvnKXjwftWYgciHCiOdFhBR614lXdaDdlv1UduE3pKgeUJq1lzV966jatzueJ60oAdmbXgzfICp1air4L/s1600/13659023_10154402826019479_5346130658202839304_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivMqlJxI4s4KnbHVeMX7pv-qCj4vllz1RT9pqx4Jg_U2rDTXxwPr6JDKw3BgKcvnKXjwftWYgciHCiOdFhBR614lXdaDdlv1UduE3pKgeUJq1lzV966jatzueJ60oAdmbXgzfICp1air4L/s320/13659023_10154402826019479_5346130658202839304_n.jpg" width="240" /></a></div>
<span style="font-size: large;"><span style="color: #38761d;"><br /></span></span>
<span style="font-size: large;"><span style="color: #38761d;">Dinner: (5.8 oz. veggies)</span></span><br />
<span style="font-size: large;"><span style="color: #38761d;">3 oz yellow eye rock fish and a salad w/ 2 c mixed greens, 1 c raw veggies, a large handful of mung bean sprouts (great for estrogen issues, btw) , blueberries, raspberries, and Tessemae's Balsamic. We also had green beans, but I didn't eat mine. Appetite was super low for me last night. No picture on this one, because we were on the phone with our son while eating dinner (way more fun than taking pictures of food ;) </span></span><br />
<span style="font-size: large;"><span style="color: #38761d;">Calories = 365 </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;"><br /></span></span>
<span style="font-size: large;"><span style="color: #93c47d;">Friday night drink: Fo-jito!! (mock mojito) Yes, still going strong on our 30 days w/o alcohol to reset my hormones. </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">This was muddled lime and mint w/ filtered water and club soda. Refreshing and YUM! </span></span><br />
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<span style="font-size: large;"><span style="color: #b4a7d6;">After dinner: I had a sweet-tooth, so we had a date cinnamon roll from Marlene's. I wish I would have taken a picture (I will next time) . They are made from dates, nuts, and LOTS of cinnamon (no added sugars, but oh, so sweet. OH GAWD, they are good! I get them from the dessert cooler at the Tacoma Marlene's, opposite the salad bar. I don't know how many calories are in these, so I guesstimated about 250 ish. </span></span><br />
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<span style="color: #f1c232;"><span style="font-size: large;">Fitness: 40 minute walk with Honey + 40 minute shoulder/triceps/core lift (my intent was to run with honey, but I'm still honoring my knee, and today my knee said, no. </span></span><br />
<span style="color: #f1c232;"><span style="font-size: large;">Calories burned: 292 </span></span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwFWvS8__opj14uoMhBbExrsI4AJMshJLotUqu96S9f96L4UgPXxxfz8O0Kj1Mz3uf3r3bhwXd4GQkghyynjg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<span style="color: #f1c232;"><span style="font-size: large;">This is a snippet of my shoulder/triceps/core workout. For my lift days right now, I'm doing 3 sets of 3 muscle groups. So I did this round above, 3 times. Then I do 2-3 more triplets grouped together for 3 rounds of different exercises for those same muscle groups (hope that makes sense).</span></span><br />
<span style="color: #f1c232;"><span style="font-size: large;"><br /></span></span>
<span style="color: #e06666;"><span style="font-size: large;">So, that was day 5!</span></span><br />
<span style="color: #e06666;"><span style="font-size: large;"> </span></span><br />
<span style="color: #e06666;"><span style="font-size: large;">Calories consumed : 1833</span></span><br />
<span style="color: #e06666;"><span style="font-size: large;">Minus calories burned - 292 </span></span><br />
<span style="color: #e06666;"><span style="font-size: large;">Total for the day : 1541 </span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-69750803003276470442016-07-14T21:10:00.003-07:002016-07-15T07:53:24.562-07:00Day 4, Hit my Goal!! 2 Pounds of Veggies!!!<span style="font-size: large;"><span style="color: orange;">Day 4 : There it is!!!!</span> <span style="color: yellow;"> 2 pounds, .4 ounces!!!!!! </span><span style="color: orange;">Woot Woot!!! Not obsessing over hitting the exact mark every day. I'm really happy with the amount I'm consuming each day. That said, it feels good to hit the mark on day 4. ;)~</span></span><br />
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<span style="font-size: large;"><span style="color: #93c47d;">Breakfast: (6 oz veggies)</span></span><br />
<span style="font-size: large;"><span style="color: #93c47d;">2 coffee w/ organic half and half, coconut sugar, and cinnamon, egg scramble (1 whole, 1/2 c whites, full of spinach, kale, and chopped veggies) , and 1/2 an avocado. </span></span><br />
<span style="font-size: large;"><span style="color: #93c47d;"> </span></span><span style="color: #93c47d;"><span style="font-size: large;">Calories: 418 </span></span><br />
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<span style="color: #e69138;"><span style="font-size: large;">Lunch : ( 11.1 oz. veggies)</span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">I was soooo not feeling a salad for lunch, and with it being my house cleaning day, I wanted something with a little less effort. So this is what I had,</span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">1/2 c chicken salad, 1c mixed raw veggies w/ 1 T hummus, and a sweet potato (w/skin) with coconut oil and cinnamon. YUM! </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">Calories : 530 </span></span><br />
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<span style="color: #3d85c6;"><span style="font-size: large;"> Snack (1.2 oz veggies) </span></span><br />
<span style="color: #3d85c6;"><span style="font-size: large;">A quick smoothie before my class that consisted of 1 c kale, 2 T almond butter, 2 T cacao, 1 t honey, 1/2 c unsweetened almond milk, 1 banana, 1 T hemp seed, 1/2 c blueberries, and ice cubes. </span></span><br />
<span style="color: #3d85c6;"><span style="font-size: large;">Calories: 378 </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSQ_KJ0eutYYw0hLwcqj2BERjyvt9kCPypRxzWiTuRYkPNNJCziwBFamU1of0-mlRiPijFYwqQmB22f14SdfsZ_NwFBcxarGbHv0Yan5Z4ch22TuFDtl2c3QXN4qxo1h6FRaIKNcOKJ-GU/s1600/13718548_10154407612564479_443002023425624867_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSQ_KJ0eutYYw0hLwcqj2BERjyvt9kCPypRxzWiTuRYkPNNJCziwBFamU1of0-mlRiPijFYwqQmB22f14SdfsZ_NwFBcxarGbHv0Yan5Z4ch22TuFDtl2c3QXN4qxo1h6FRaIKNcOKJ-GU/s320/13718548_10154407612564479_443002023425624867_n.jpg" width="320" /></a></div>
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<span style="color: #ea9999;"><span style="font-size: large;"> Dinner: (14.1 oz veggies) With a busy day for both of us, tonight was yummy left-overs. Bison meatloaf, stirfry summer veggies, and a large salad w/ Annie's Goddess dressing. </span></span><br />
<span style="color: #ea9999;"><span style="font-size: large;">Calories: 475 </span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Z5NgCDdvcrd8540F0uYQVDiVdo8F54kNk2fu-L0k3cxmO7p6OoK1415jUAXQCfnmSThvZkt3Uqe_9dmqdtvT87EFm6CMRVsnahESkxLivWTXjieZ4qUjpWnhdFdb8rirGWrUzEWvmJWd/s1600/13729048_10154407620639479_7710792090324625093_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Z5NgCDdvcrd8540F0uYQVDiVdo8F54kNk2fu-L0k3cxmO7p6OoK1415jUAXQCfnmSThvZkt3Uqe_9dmqdtvT87EFm6CMRVsnahESkxLivWTXjieZ4qUjpWnhdFdb8rirGWrUzEWvmJWd/s320/13729048_10154407620639479_7710792090324625093_n.jpg" width="320" /></a></span></div>
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<span style="color: #ffd966;"><span style="font-size: large;">Fitness for the day was my Shred class! It's always a treat to sweat along side our amazing community, and outside on a such a beautiful day to boot!! </span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">Calories burned = -491</span></span><br />
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<span style="color: #76a5af;"><span style="font-size: large;">Total calories consumed = 1801</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">Minus today's fitness - 491</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">Equals a total of 1310</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">(this is lower than I like to be, but the heat mixed with cleaning day made it hard to eat more. Ideally I like my range in the 1600's (post workout), but it all evens out. Sometimes I'll be under, and it's a given that there are days I'm over.</span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-16457268521074890192016-07-14T07:25:00.000-07:002016-07-14T07:43:15.314-07:00Day 3: Epiphanies, Intentions, and the "Don't Give a Shit" Hormone <span style="font-size: large;"><br /></span>
<span style="color: #76a5af;"><b><span style="font-size: large;">Day 3 = 1 pound and 8.3 ounces of veggies</span></b></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">Less than day 1 and 2, but if I would have done the egg scramble with all my veggies instead of a smoothie, I would have been at 2 pounds, 1.9 ounces..... is that right?! Ouch. Even though that stings a bit, the smoothy was all whole foods and really boosted my energy and gave me something different, so no regrets there. </span></span><br />
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<span style="font-size: large;"><span style="color: #93c47d;">Today's epiphany felt like a win to me! I noticed that in the last 3 days my plate looks different. Instead of protein, veggie, and starch or carb (like garlic bread or rice), it is protein, veggie, veggie. That's not to say, I will never consume bread or grains, but I have found a goal with-in a goal. That is to have 2 servings of veggies on my plate most meals.</span> </span><br />
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<span style="color: #bf9000;"><span style="font-size: large;">I am having the nerdiest kind of fun with all of this. In such a short time, I'm learning a lot about myself, and where I want to be. It's not about dieting, losing weight, or becoming a title (like vegetarian, vegan, or Paleo) but rather getting back to a place of gratitude for everything my body allows me to do and honoring that by giving it what it needs to fuel a high quality life. Yes, I am totally geeking out and loving it! </span></span><br />
<span style="color: #c27ba0;"><span style="font-size: large;"><br /></span></span>
<span style="color: #c27ba0;"><span style="font-size: large;">I do, above all else, believe in balance. I want to be sure anyone reading this understands this is not about setting a goal and half dying to achieve it. It's not about scarfing veggies before bed to make my two pound quota. As you can see, I haven't hit that mark yet, and still consider every day to be a huge win! This is about learning and refocusing my relationship with food, fitness, and myself.</span></span><br />
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<span style="font-size: large;"> <span style="color: #f9cb9c;">In keeping it real, I somehow shifted to a very careless relationship with myself over the last year. Excess crap food, drinking, and loafing around has been my main existence, with bursts of "Oops! Better reel it in!" moments of 'being good'. I think a lot of it has been changing hormones and that has made it harder to give a shit. I actually did a <a href="http://shredfitkelly.blogspot.com/2013/08/shredfit-fitness-vlog-pms-do-you-ever.html" target="_blank"> "dont give a shit vlog" </a><br />about 3 years ago</span></span><span style="font-size: large;"><span style="color: #f9cb9c;"><span style="font-size: large;"><span style="color: #f9cb9c;"> (click on the "don't give a shit vlog" link above to view)</span></span>.... and this last year, my "don't give a shit" got the best of me. I share this because I know many of you reading this may experience this and not know why. Hormones are definitely something to look at, but that's a different blog. </span></span><br />
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<span style="color: #ea9999;"><span style="font-size: large;">Here is day three's food and fitness log: </span></span><br />
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<span style="color: #3d85c6;"><span style="font-size: large;">Breakfast : (2 oz. veggies) </span></span><br />
<span style="color: #3d85c6;"><span style="font-size: large;">I know, far cry from yesterday, but I think variety is important. So this morning's <a href="https://www.youtube.com/watch?v=w4cVkGp8Kp0" target="_blank">smoothie, inspired by Dr. Mark Hyman</a> really good! Here are all the nutrient goodies in today's smoothy, </span></span><br />
<span style="color: #3d85c6;"><span style="font-size: large;">1/2 banana, 2 c kale , 1/2 c frozen, organic, blueberries, 1/2 T fresh ground almond butter, 1/2 T coconut oil, 1/2 T hemp seed, 1/2 T chia seed, 4 walnut halves, 1 T pumpkin seeds, 1 c unsweetened almond milk. 6-7 ice cubes. SO GOOD! Oh, must not for get, 2 c coffee with organic half and half and coconut sugar.</span></span><br />
<span style="color: #3d85c6;"><span style="font-size: large;">Calories: 471</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivMqlJxI4s4KnbHVeMX7pv-qCj4vllz1RT9pqx4Jg_U2rDTXxwPr6JDKw3BgKcvnKXjwftWYgciHCiOdFhBR614lXdaDdlv1UduE3pKgeUJq1lzV966jatzueJ60oAdmbXgzfICp1air4L/s1600/13659023_10154402826019479_5346130658202839304_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivMqlJxI4s4KnbHVeMX7pv-qCj4vllz1RT9pqx4Jg_U2rDTXxwPr6JDKw3BgKcvnKXjwftWYgciHCiOdFhBR614lXdaDdlv1UduE3pKgeUJq1lzV966jatzueJ60oAdmbXgzfICp1air4L/s320/13659023_10154402826019479_5346130658202839304_n.jpg" width="240" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv_3DeYwwgLq-Lbsks78US593-VoAI0lCeFHqcYmXkjzY7C7TW7-PjEW30XPH0JJA2Qb3mkB9bB6nNemDEdSQ_OiU-wZRM24qUR3HmgKICYSZabL6jSwSzUM3JOQEZhGXNIcdpr6o3KH9m/s1600/13686653_10154403531129479_7687486237104883962_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv_3DeYwwgLq-Lbsks78US593-VoAI0lCeFHqcYmXkjzY7C7TW7-PjEW30XPH0JJA2Qb3mkB9bB6nNemDEdSQ_OiU-wZRM24qUR3HmgKICYSZabL6jSwSzUM3JOQEZhGXNIcdpr6o3KH9m/s320/13686653_10154403531129479_7687486237104883962_n.jpg" width="240" /></a><br />
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<span style="font-size: large;"><span style="color: #e06666;">Lunch: (9.5 oz veggies) - Must eat the left-overs before they spoil! </span></span><br />
<span style="font-size: large;"><span style="color: #e06666;">4 oz. wild salmon, 1 c fresh, sauteed green beans, 1 c brussels sprouts, diced sweet potatoes, and purple onion .</span></span><br />
<span style="font-size: large;"><span style="color: #e06666;">Calories: 392</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjQP3C_GT7FNMzzvfXbrr5awsuDoFHKfYVikvv5JCAEXA_8Fm7kWwOz89m62gAyF5DgUwPVfKAoSWPwa8z_mE0YqzZ6C4Ap-fVPiBO7OdJmS_5pTXVYsmAKXkzhhW3iHXVZa8vah7L78Z/s1600/13690882_10154404081249479_6161298747330808144_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjQP3C_GT7FNMzzvfXbrr5awsuDoFHKfYVikvv5JCAEXA_8Fm7kWwOz89m62gAyF5DgUwPVfKAoSWPwa8z_mE0YqzZ6C4Ap-fVPiBO7OdJmS_5pTXVYsmAKXkzhhW3iHXVZa8vah7L78Z/s320/13690882_10154404081249479_6161298747330808144_n.jpg" width="320" /></a><span style="font-size: large;"><span style="color: #e06666;"> </span></span><br />
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<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #b6d7a8;">Snack: (5.7 oz veggies) </span></span></span><br />
<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #b6d7a8;">veggie plate with hummus </span></span></span><br />
<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #b6d7a8;">Calories: 105 </span> </span></span><br />
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<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #e69138;">Dinner: (7.1 oz veggies)</span></span></span><br />
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<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #e69138;">3 oz bison meatloaf, stir fry summer veggies (squash from Laura's garden *Yum! Thanks Laura!* purple carrots, orange peppers, white onion, jalapeno), and a salad (mixed greens, white onion, peppers, cucumber, cherry tomato, green onion, live sprouts, and blueberries) with Tessemae's balsamic. </span></span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwXZwUXnGBNm2CWpyZHkg7mTVOQO8CrEqA9giZk8DwQrbhKq_uL1-2A_G8lzTg57Vsox9JrJ0LesAaytSwvs1fkuNtWnfYJu3M7VsCcshm5ZNIepwGjyKOxpqeFXJ5qNThkS26byA8k-Wz/s1600/13690757_10154405527739479_6350987959138580008_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwXZwUXnGBNm2CWpyZHkg7mTVOQO8CrEqA9giZk8DwQrbhKq_uL1-2A_G8lzTg57Vsox9JrJ0LesAaytSwvs1fkuNtWnfYJu3M7VsCcshm5ZNIepwGjyKOxpqeFXJ5qNThkS26byA8k-Wz/s320/13690757_10154405527739479_6350987959138580008_n.jpg" width="320" /></a></span></div>
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<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #f1c232;">Oh! And my fitness for today was 1 hour yoga in my studio and a couple of short walks with my dog. </span></span></span><br />
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<span style="font-size: large;"><span style="color: #e06666;"><span style="color: #f1c232;">Total calories for today were 1523. </span> </span></span><br />
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Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-16452699100148144882016-07-13T08:04:00.000-07:002016-07-13T08:19:46.665-07:00Enlightening Fail :Day 2 veggie Stats<span style="color: #e69138;"><span style="font-size: large;">Day 2 = 1 pound 12.5 ounces of veggies! Still not 2 full pounds, but .........</span></span><br />
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<span style="color: #e69138;"><span style="font-size: large;">Breakfast (9.6 oz veggies - 3 oz. more than yesterday. Would you like a little egg with your veggies?) </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;"> 2.5 c of veggies in my eggs included 1 c spinach, 1 c kale, 5 cherry tomatoes, 2 green onions, diced white onion, and 1 jalapeno. It was yummy, but I'll admit, my eggs (1 whole, 1/2 c whites) are disappearing in all the veggies, not that I mind much. Also, 2 c coffee, with organic half and half and coconut sugar. </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">Calories: 418</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxJfVMJa4IrwZDKO4CqjrZwgOudFG2NyKwiRToaQLpazDNIJHvlDIA6XEJPPVBmgcxld3QgZbhbPXcC_3M41CdAVXeLmDAMOw1usqJiCL5G7UyaWs3z8jK6-VoC3GndZQD9MVP2y9CS7b/s1600/13680763_10154402292954479_2987767555906474216_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxJfVMJa4IrwZDKO4CqjrZwgOudFG2NyKwiRToaQLpazDNIJHvlDIA6XEJPPVBmgcxld3QgZbhbPXcC_3M41CdAVXeLmDAMOw1usqJiCL5G7UyaWs3z8jK6-VoC3GndZQD9MVP2y9CS7b/s320/13680763_10154402292954479_2987767555906474216_n.jpg" width="320" /></a><br />
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<span style="color: #45818e;"><span style="font-size: large;">Lunch : (7.2 oz veggies - 1.2 oz more than yesterday)</span></span><br />
<span style="color: #45818e;"><span style="font-size: large;"> 3 cups of veggies included 2 c baby spring mixed greens, and 1 c chopped veggies (broccoli, radish, carrot, green onion, white onion, and live sprout) with Annie's Lemon and chive dressing and 1/2 c chicken salad w/ diced apple, green onion, chopped pecans, turmeric, sea salt, pepper, and a little Just Mayo. </span></span><br />
<span style="color: #45818e;"><span style="font-size: large;">Calories: 438</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDtcEcMXPri-xLmO9-IIXMP22DqVkTNCUkrb4N0dE_vcXJfsOoIYO65Me5Awi0QkQsTltwUIVh5c5b-_AUoCyqBBLbLSBroaywt9lGwBS0GEJymM7B0ZZP9RVD3eBHdTySPODsvIYCUQ7k/s1600/13669155_10154402334704479_5786874627268613567_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDtcEcMXPri-xLmO9-IIXMP22DqVkTNCUkrb4N0dE_vcXJfsOoIYO65Me5Awi0QkQsTltwUIVh5c5b-_AUoCyqBBLbLSBroaywt9lGwBS0GEJymM7B0ZZP9RVD3eBHdTySPODsvIYCUQ7k/s320/13669155_10154402334704479_5786874627268613567_n.jpg" width="240" /></a><br />
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<span style="color: #f1c232;"><span style="font-size: large;">Snack: (o oz. veggies) </span></span><br />
<span style="color: #f1c232;"><span style="font-size: large;">1 banana w/ 1/2 T coconut almond butter. My plan is to stick to fresh ground almond butter where no sugar is added, but this is in my kitchen, so I will enjoy wonderful little jar of goodness till it's gone.</span></span><br />
<span style="color: #f1c232;"><span style="font-size: large;">Calories: 200</span></span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">Dinner : (11.7 oz veggies) </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Apologies for the less than attractive food porn not picture. I had already mutilated my chicken before I remembered to blog it. My near 4 c of veggies included, 2c mixed spring greens, 1 c mixed chopped veggies (cucumber, green onion, white onion, radish, carrot, broccoli, orange peppers, and tomatoes) with Tessemae's balsamic dressing, and almost 1 c fresh, sauteed green beans, with 4 oz chicken breast. </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Calories: 441</span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;"><br />Treat: (0 oz veggies)</span></span><br />
<span style="color: #e06666;"><span style="font-size: large;"> Hubbs was craving ice cream, but instead, I made us a fruit parfait.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWlikzN-iCqWikn-t6O-LNAVHn4Lxz2xFM4oqx3qSyR5a0LLADnWyJ3lncIyyQRnZDtm10FmK3__9DgMpLtJZw95-l0D8a-pAa0BHJG3Dovf0SsKANs-g3PgJtOPFeZUESZq-lvrSlIuUf/s1600/CLEAN1n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWlikzN-iCqWikn-t6O-LNAVHn4Lxz2xFM4oqx3qSyR5a0LLADnWyJ3lncIyyQRnZDtm10FmK3__9DgMpLtJZw95-l0D8a-pAa0BHJG3Dovf0SsKANs-g3PgJtOPFeZUESZq-lvrSlIuUf/s320/CLEAN1n.jpg" width="320" /></a></div>
<span style="color: #e06666;"><span style="font-size: large;">This sweet treat included, 1/2 banana, blueberries, raspberries, 1/2 white flesh nectarine, strawberries, crushed pecans, unsweetened coconut shreds, 1/2 c plain 2% Greek yogurt, a sprinkle of hemp seed, and 1 t honey</span></span><span style="color: #e06666;"><span style="font-size: large;">Calories: 438 </span></span><br />
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<span style="color: #8e7cc3;"><span style="font-size: large;"><span style="font-size: x-large;"><b>BIG TAKE-A-WAY!!</b></span> </span></span><br />
<span style="color: #8e7cc3;"><span style="font-size: large;">While I may have been 3.5 oz away from my 2 lb. mark, I consumed a whopping 9 1/2 cups of veggies!!!! WOW!! My usual diet consisted of approximately 3-4 cups on a really good day. That's amazing to me! I don't expect every day to be this high, but I am aiming for most days to be in this new range. The other thing I discovered in day 2 is when you set a goal like this, it forces you to make better choices just to get all those veggies in, plus, it leaves less room for the not so healthy choices. I am so full of veggies, I am not feeling hungry for the extras. </span></span><br />
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<span style="color: #6aa84f;"><span style="font-size: large;">My fitness for the day was an hour walk with my sweet Honey + a 35 min. Chest/back/Core lift w/ some tug-of-war and play time. Honey reminding me not to take the day too seriously. ;) </span></span><br />
<span style="color: #6aa84f;"><span style="font-size: large;">Calories burned: -276 </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">Total calories consumed = 1927</span></span><br />
<span style="color: #f6b26b;"><span style="font-size: large;">Minus workout -276</span></span><br />
<span style="color: #f6b26b;"><span style="font-size: large;">Equals 1651 calories for the day</span></span><br />
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<span style="color: #a64d79;"><span style="font-size: large;"><u><span style="color: #e06666;"><b>Side Note:</b></span></u> While I am not doing this for weight loss, I think it's important to show that if I aim for the best health possible (allowing a little wiggle room) a healthy weight will be a by-product of healthy living. So in addition to what I'm eating, I am including calories in/calories out to show that while that is not 'all' that matters, it is a piece of the big picture for good health and a healthy weight. </span></span><br />
<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-37044659811225914352016-07-11T21:15:00.002-07:002016-07-13T08:36:51.004-07:00A candid look at my Why - Hormones and Stuff<span style="color: #e69138;"><span style="font-size: large;">As a fitness professional, it's important to note, I have not always been healthy. Far from it. I am a product of the baby boomer's era. Born in the 70's, it was a time when women took more to the work force and helped with a second income. Food companies accommodated this trend with quick and easy meals that could be easily assembled after an 8 hour work day for the woman who wanted to have it all. Over the years, this became the most lucrative industry in our country. Boxed macaroni and cheese, Spaghetti O's , hamburger helper.... </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5a9cvw_9x8rbqk0CzV3rb81fr9i7atAZsBw6sQbqpLaW7fDIRjgCc_7P95G4i7umvYM_K69c-BROOBmozkbguJe1_89j-75GvBQpatWCX9jCa7iXo_WFjChAwt3OB7tHS9LpOuO9OAh0/s1600/pyramid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5a9cvw_9x8rbqk0CzV3rb81fr9i7atAZsBw6sQbqpLaW7fDIRjgCc_7P95G4i7umvYM_K69c-BROOBmozkbguJe1_89j-75GvBQpatWCX9jCa7iXo_WFjChAwt3OB7tHS9LpOuO9OAh0/s320/pyramid.jpg" width="320" /></a></div>
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<span style="color: #a64d79;"><span style="font-size: large;"> Our food pyramid taught us that we should be eating mostly bread, cereal, rice, and pasta. Six-eleven servings to be exact. Commercials showed us that a healthy breakfast was a bowl of cereal, white toast with butter and fruit preserves, and a glass of fruit juice. </span></span><br />
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<span style="color: #bf9000;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0o230nwxCARC89iADrw-4iDryFtSy6dUaRabtJXIiJu_RdNdSYnILrERv-QtoqhkLPMabmHTGvtA7C_kQi10pJJkfuoqxhFxRIKFmgdZkvD2s2Jg2TObOxOVV9AJCSBE-BV4shM2tX1ih/s1600/13669693_10154399539984479_4312888104270801697_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0o230nwxCARC89iADrw-4iDryFtSy6dUaRabtJXIiJu_RdNdSYnILrERv-QtoqhkLPMabmHTGvtA7C_kQi10pJJkfuoqxhFxRIKFmgdZkvD2s2Jg2TObOxOVV9AJCSBE-BV4shM2tX1ih/s320/13669693_10154399539984479_4312888104270801697_n.jpg" width="240" /></a>This is how I ate well into my late 30's. I know many baby boomers who still eat this way and believe that this is a healthy diet. Many people of this era (and myself until about 10 years ago) still believe that as long as they limit the obvious sugars (ie: cake, cookies, ice cream, candy, pastries, puddings, and other dessert foods) they are limiting thier sugar and staying healthy and away from junk food. So, I enjoyed my Honey Bunches of Oats cereal (12g sugar) , toast w/ jam (13.5 g sugar) and a glass of orange juice (22g sugar). That's a whopping 47.5g of sugar to start my day. Snacks, lunches, and dinners weren't much better, plus I loved an occasional candy bar or ice cream treat! Who doesn't? </span></span><br />
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<span style="color: #45818e;"><span style="font-size: large;">With the above eating habits in my 30's, I felt like shit. Tired, depressed, no energy or drive to do anything fun, I would get a bad headache and feel emotional and moody around 3 or 4:00 almost every afternoon. I looked older than I was. I was over weight. I grunted when I got up off the couch or rolled out of bed like an old lady expending all her energy on that small task. </span></span><br />
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<span style="font-size: large;"><span style="color: #6aa84f;">In my late 30's I began to educate myself and do better. By 40, I was in the best shape and felt AMAZING!! </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgblwq1Jg5E9SnGaF9smrRCMyTige7J6hv_qivDHrDtN0o6hXqRWnmr8mP5PuFbUTqWRmivtWRzzl9pXxKBTdB0e8sM1iiuLYZnUDYoo62JNJSgFavSjAUNFBhW1b_8d5aVj5rC5KxoftR4/s1600/266270_10150239339544479_6007051_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgblwq1Jg5E9SnGaF9smrRCMyTige7J6hv_qivDHrDtN0o6hXqRWnmr8mP5PuFbUTqWRmivtWRzzl9pXxKBTdB0e8sM1iiuLYZnUDYoo62JNJSgFavSjAUNFBhW1b_8d5aVj5rC5KxoftR4/s320/266270_10150239339544479_6007051_o.jpg" width="214" /></a></div>
<span style="color: #b45f06;"><span style="font-size: large;">I have maintained this status over the years and have been really proud of myself. This last year, my habits have changed. I went out to eat on an average of 3-5 times a week (Fri/Sat dinner, and maybe a Sunday breakfast or lunch), I increased my alcohol intake from social drinking to enjoying wine with dinner after a stressful day at work in addition to weekend social events. I haven't lifted consistently for over a year. I still consume lots of fruits and veggies and have maintained my healthy eating habits on my regular meals when I don't go out, but WOW!! THE DIFFERENCE I FEEL is scary and a path I don't want to return to. With my hormones out of wack this year, I am constantly fighting myself for energy and motivation to do what I know is right. </span></span><br />
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<span style="color: #c27ba0;"><span style="font-size: large;">I still "look" healthy today. I little cushion between my skin and muscles, but over-all, I'm still here in my healthy body. But what I feel lurking in my future if I don't take the reins now and make those healthy choices, scares the shit out of me! My bloodline shows me where I can be in my older years with genetics and lifestyle if I don't choose wisely, continue to learn and give my body what it needs to be sustainably healthy. That is one reason you will never see me taking weight loss product (Advocare, Shakeology, magic wraps, pills, or potions) As I deal with hormonal imbalances and inflammation, I know exactly where I could be if I don't "choose" my path wisely now. Real, mostly unprocessed, whole foods (not meal replacements). Adequate water, sleep and exercise. Supplementation given from my holistic doctor that fits my personal needs (learned through blood tests), not one size fits all, fitness industry supplements you can buy from a health club or MLM distributor. I am a huge advocate of researching and learning through books, podcasts, and long talks with my doctor. As a result I have a ton of knowledge which makes it extra hard to continue to feed myself excuses as to why I feel the way I do. </span></span><br />
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<span style="font-size: large;"><span style="color: #b45f06;">So, that is my why. My path may not be the path for you, but my hope to inspire you to find your path, learn, and grow. In doing this publicly and being honest and candid with you, this will hold me publicly accountable to myself as well .</span></span><br />
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<span style="color: #45818e;"><span style="font-size: large;">This is me this year. While I still have a good base line for a healthy lifestyle, I remember what it was like not knowing anything. It's <b>NEVER</b> too late to learn, feel better and improve our health and quality of life. Equally true, there is never a stopping point. To stop learning and growing, is to stop living. No matter the excuse, there is <span style="color: #ffe599;"><b>ALWAYS</b></span> a choice..... until there isn't...</span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0United States46.186931705993167 -122.695312520.664897205993167 -164.0039065 71.708966205993164 -81.3867185tag:blogger.com,1999:blog-1183241365212301530.post-34858638728856314192016-07-11T21:15:00.001-07:002016-07-13T08:38:54.463-07:002 Pounds of veggies is HARD!! <span style="color: #93c47d;"><span style="font-size: large;">DAY 1 = 1pound 9.5 ounces of veggies! And that was a challenge. Here is my breakdown.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6JldfrsD-43HPwyLGDucxfBGIfquxHvpSjBBTiw5_0mR0MArH360xoDKhItWsGle-ZIWRw04QMh40qHZOaXaWqa8gM0oEJrs-jUPjFh6-vStAYHXgTpLbXAilpEqq8Frk4tFK0GEQKaif/s1600/13615492_10154398613139479_5017979032249391509_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6JldfrsD-43HPwyLGDucxfBGIfquxHvpSjBBTiw5_0mR0MArH360xoDKhItWsGle-ZIWRw04QMh40qHZOaXaWqa8gM0oEJrs-jUPjFh6-vStAYHXgTpLbXAilpEqq8Frk4tFK0GEQKaif/s320/13615492_10154398613139479_5017979032249391509_n.jpg" width="320" /></a></div>
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<span style="font-size: large;"><span style="color: #e69138;">Breakfast = 6.6oz. veggies </span></span><br />
<span style="font-size: large;"><span style="color: #e69138;">2 c coffee w/ organic half and half, organic cinnamon, and organic coconut sugar </span></span><br />
<span style="font-size: large;"><span style="color: #e69138;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJm7k9rlaJGkWqW6537kbr9qaD4p7NK1_leVLXLaNqqA7-DIAQmMfcLjpNEa1NhcfzI1lR2nbC8AHxln85Sl90fytf_ezQDo7yGvgCRRH6kjzh8M64VeqG06hQJUuzUnT2MAzeW6KtGgfC/s1600/13615227_10154397274644479_8068722035431252929_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJm7k9rlaJGkWqW6537kbr9qaD4p7NK1_leVLXLaNqqA7-DIAQmMfcLjpNEa1NhcfzI1lR2nbC8AHxln85Sl90fytf_ezQDo7yGvgCRRH6kjzh8M64VeqG06hQJUuzUnT2MAzeW6KtGgfC/s320/13615227_10154397274644479_8068722035431252929_n.jpg" width="240" /></a>egg scramble (1 cage free/grain fed whole egg + 1/2 c cage free egg whites) with 1 c organic spinach, </span></span><br />
<span style="font-size: large;"><span style="color: #e69138;">1 c organic kale, chopped organic green onion, and 5 halved organic cherry tomatoes, 1/2 c avocado (not a veggie) , and 1/4 Tuscan cantaloupe</span></span><br />
<span style="font-size: large;"><span style="color: #e69138;">Calories = 401 </span></span><br />
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<span style="color: #c27ba0;"><span style="font-size: large;">Snack = 0oz. veggies</span></span><br />
<span style="color: #c27ba0;"><span style="font-size: large;">1/4 c dry roasted sea salt edamame </span></span><br />
<span style="color: #c27ba0;"><span style="font-size: large;">Calories = 130 </span></span><br />
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<span style="color: #8e7cc3;"><span style="font-size: large;">Lunch = 6.0 oz. veggies</span></span><br />
<span style="color: #8e7cc3;"><span style="font-size: large;">Chicken salad (Kirkland canned chicken, Just Mayo, diced apple, brown mustard, chopped raw organic pecans, chopped organic green onion, organic turmeric, sea salt, pepper) in a 1/2 of a Ezekiel sprouted pita with cucumber, organic radish, organic shredded carrot, organic live sprouts, and sliced tomato + raw, organic tri-colored carrots, organic broccoli, cucumber, with hummus. </span></span><br />
<span style="color: #8e7cc3;"><span style="font-size: large;">Calories = 434</span></span><br />
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<span style="color: #ffd966;"><span style="font-size: large;">Pre-workout meal = 1.5 oz veggies</span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">Smoothie: 2 c organic kale, 1 T fresh ground almond butter, 2 T organic cacao, 3/4 c unsweetened almond milk, 1 banana, 1/2 t raw, local honey. Not as tasty as I had hoped.</span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">Calories = 347</span></span><br />
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<span style="font-size: large;"><span style="color: #45818e;">Dinner = 11.4 oz. veggies</span></span><br />
<span style="font-size: large;"><span style="color: #45818e;">4 oz. wild sockeye salmon, 1 c brussels sprouts and cubed organic sweet potato (yes, I counted the sweet potato - it may be considered a starch, but it's a starchy root veggie full of nutrients), and a salad with organic mixed greens, organic radish, cucumber, and organic purple onion with 1 T Tessemae's Balsamic dressing. </span></span><br />
<span style="font-size: large;"><span style="color: #45818e;">Calories = 543</span></span><br />
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<span style="color: #e69138;"><span style="font-size: large;">My Fitness for today was a 1 hour HITT bootcamp. Took it light as I am healing my knee. </span></span><br />
<span style="color: #e69138;"><span style="font-size: large;">Burned Calories = -285 </span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;">And of course, no wine with dinner. </span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;"><span style="color: #c27ba0;"><b>Side note</b>: I'm listing all the organic, grass fed, cage free (blah blah blah) stuff not to be annoying, but to show that I am buying organic whenever possible because chemicals, and pesticides greatly effect hormonal balance. </span> </span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-65603707923295677932016-07-11T10:07:00.001-07:002016-07-13T08:40:27.117-07:00Day 1: Back on track<span style="font-size: large;"><span style="color: #6fa8dc;">I'm 46, hormonal, and achy. I feel like shit. My hormones are lagging. I have lots of inflammation. My osteoarthritis in my knees are flared up. My muscle mass is down and fat % up. I'm not fat (though my clothes are tight). I feel okay aesthetically in my skin, but I have looked better for sure!!</span> </span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">I saw my doctor last week. Thank God I have her! She is a holistic doctor, not the type to throw 10 new medications my way, give me a cortisone shot for my knee, and put me on the pill for my hormones. Nope! She asked me about my diet. We talked about alcohol, sugar, processed foods, and supplementation. </span></span><br />
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<span style="color: #ffd966;"><span style="font-size: large;">I admit, my habits have changed over the past year and I am paying for it now. It happens. It's part of being human, so I don't hate myself, or beat myself up over it. But change is necessary if I am to have the life I want and feel amazing and full of energy. </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">So, what am I going to do about it? I have all the knowledge I need to get back on track (perks of my profession) and I am taking anyone who wants to follow, along for the ride. </span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;">#1. No alcohol for 30 days. After 30 days, I will continue to practice better habits. A nightly glass or two of wine with dinner sounds harmless, right?......</span></span><span style="color: #e06666;"><span style="font-size: large;"><span style="color: #e06666;"><span style="font-size: large;"> Contrary to all those social media memes and magazine "studies", while wine does have heart healthy </span></span><span style="font-size: large;"><span style="color: #e06666;"><span class="_Tgc">antioxidants (which you can also find in other foods) it can wreck your hormones and adrenals. </span></span> </span> My hubbs is joining me on this one, which I love! I am truly lucky to have such a supportive love, friend and life partner! </span></span><br />
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<span style="color: #a64d79;"><span style="font-size: large;">#2. I BOUGHT A SCALE!! I will add 2 pounds of veggies to my daily diet. I will also up my fruit/berry intake. </span></span><br />
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<span style="color: #8e7cc3;"><span style="font-size: large;">#3. Whole foods (organic when possible)! Fresh fruit, veggies, nuts, seeds, wild fish, chicken and occasional grass fed bison. *Limit processed foods. This includes when eating out as well.</span></span><br />
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<span style="color: #76a5af;"><span style="font-size: large;"> #4. Fitness every day. Whether it's 20 minutes of yoga, or and all out HIIT, weight lifting, or steady state cardio, I will do something each day. I will tell you this one will be the hardest for me right now. Usually for me, the opposite would be true, but<span style="color: #ffd966;"> </span><b><span style="color: #ffd966;">did you know that my above behaviors have taken away those hormones that feed your drive and motivation to move??? </span> </b>Yup!! True story. </span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;"><b>FOOD IS WHAT WILL MAKE YOU FEEL</b></span></span><br />
<span style="color: #e06666;"><span style="font-size: large;"><b> STRONG, VIBRANT, AND HEALTHY, </b></span></span><br />
<span style="color: #e06666;"><span style="font-size: large;"><b>OR TIRED, SICK, AND ACHY. </b></span></span><br />
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<span style="color: #a64d79;"><span style="font-size: large;">Gonna try to blog daily to check in and share how it's going, (struggles and triumphs). If anyone wants to jump in with me, I'd love the comradery! Please note, I am doing this for the health and well being of my mind, body, hormones, and knees. This is not a weight loss goal. That said, I would expect to lean out in the process. </span></span><br />
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<span style="color: #6fa8dc;"><span style="font-size: large;"><b> </b></span><span style="font-size: large;"><b>So, there it is and here I go. </b></span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-44227781044538285742015-12-30T18:24:00.000-08:002015-12-31T14:30:00.310-08:00Resolution or New Tradition? <span style="color: #cccccc;"><span style="font-size: x-large;"><b>It's that time of year again! </b></span></span><br />
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<span style="color: #b6d7a8;"><span style="font-size: large;">Since getting healthy, I have come to some realizations about New Years. Resolutions are just another way to tell ourselves, we suck....we're not enough... and if you're like me, they tend to be the same ones every year...so let's add EPIC FAIL to our unspoken self realizations. </span></span><br />
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<span style="font-size: large;"><span style="color: #e69138;">Instead of resolutions, this is the time of year I like to take a pause for all my accomplishments (it just makes me feel better about myself!). Like everyone else, I beat myself up enough throughout the year, so why add to it while ringing in the new. </span></span><br />
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<span style="color: #cccccc;"><span style="font-size: large;"> My 2015 was all about that change! And Jack Johnson's lyrics have become my new theme song. </span></span><br />
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<span style="color: #cccccc;"><span style="font-size: large;">"Move like a jelly fish. Rhythm is nothing. You go with flow and don't stop."</span></span><br />
<span style="font-size: large;"><span style="color: #cccccc;">~Jack Johnson </span></span><br />
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<span style="font-size: large;"><span style="color: #ffe599;"><span style="font-size: x-large;"><b>My Top Twelve From 2015:</b></span></span> </span><br />
<span style="font-size: large;"><span style="color: #6fa8dc;">(I challenge you to make you own!! Even if you favor resolutions this time of year, it's a fun way to give yourself a pat on the back for what you've accomplished! )</span></span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">1. Left a position I adored and thought I would retire from. (This was a very necessary change that snowballed the rest of my year into exciting things!!!)</span></span><br />
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<span style="color: #8e7cc3;"><span style="font-size: large;">2. Accepted a new position that would prove to be an amazing journey. </span></span><br />
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<span style="color: #e06666;"><span style="font-size: large;">3. Discovered my <strike>love</strike> obsession for podcasts!!</span></span><br />
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<span style="font-size: large;"><span style="color: #93c47d;">4. Bought our second home (a beautiful Craftsman! I LOVE our new home!)</span> </span><br />
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<span style="color: #a64d79;"><span style="font-size: large;">5. Spent the summer working w/ my best friend on our old house to get it ready for rent (and simultaneously increased his patience threshold!) </span></span><br />
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<span style="font-size: large;"><span style="color: #a2c4c9;">6. Became a landlord and found some really awesome tenants!</span></span><br />
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<span style="font-size: large;"><span style="color: #f6b26b;">7. Yielded a ton of yummy eats from our first official garden in our new home! Mmmmm butternut squash! </span> </span><br />
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<span style="color: #cccccc;"><span style="font-size: large;">8. Had our first dinner party! (never entertained because our other house was just tiny)</span></span><br />
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<span style="color: #ea9999;"><span style="font-size: large;">9. Let go. (I mean this year gave me serious practice!)</span></span><br />
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<span style="color: #cccccc;"><span style="font-size: large;"><span style="color: #9fc5e8;">10. Became flexible (and I'm not talking about fitness--- which will go back on my Resolution list :/ ) </span></span></span><br />
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<span style="color: #cccccc;"><span style="font-size: large;"><span style="color: #ffe599;">11. Tried my hand at kale recipes and LOVE them!! (from our garden) </span></span></span><br />
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<span style="color: #cccccc;"><span style="font-size: large;"><span style="color: #ffe599;"><span style="color: #93c47d;">12. Accepted that I may never be a yogi, but during PMS, it is paramount that I play the part! </span> </span> </span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-72114225342287483042015-08-28T08:51:00.000-07:002015-12-31T14:31:53.772-08:00Change, Friend or Foe? Struggles, Epiphanies, and Change....<span style="color: #6fa8dc;"><span style="font-size: large;">This is a blog I would normally write in January, but some how, September has always had a "new year" feel to it, with the start of a new season and the beginning of a new school year. </span></span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">I have always been highly motivated to learn and grow through change. I accredit that to my childhood and always finding ways to adapt and rise above adversity. This year has been chalk full of change in just about every aspect of my life. </span></span><br />
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<span style="color: #cc0000;"><span style="font-size: large;">HORMONES:</span></span><br />
<span style="color: #e06666;"><span style="font-size: large;">Oh lordy! Can we just have a real moment and a glass of red to toast this right of passage we all dread? If Hormonal shifts in your 40's don't humble you, nothing will! I have spent a great portion of the last 2 years studying, researching, and seeking out the right type of holistic approach to bring some balance back into my life. I have seen what women before me have gone through and that is motivation enough to cut the bullshit and get real with myself. Diet, sleep, exercise (and I don't mean the counter productive, obsessive, 2 hour a day kind I had practiced a couple of years ago... yeah I said it!), supplements, and stress reduction have been a great learning curve for me, but one that I finally feel a bit on top of.</span></span><br />
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<span style="color: #e69138;"><span style="font-size: large;">This one change alone completely rocked my world with fitness and my body image. Having been a recreational body builder for a few years and then see the changes in my body when I transitioned into a more realistic and balanced approach to fitness was incredibly difficult and discouraging. There were times when I gave up on fitness and only worked out 1 time a week in lieu of all the other changes I was going through. I will tell you, when you develop that type of physique, after having been overweight, it does a real number on your head when you let it go and try to navigate a more balanced approach. I still have some definition from weight lifting, but I'm quite a bit softer and it has taken some time to get use to. </span></span><br />
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<span style="font-size: large;"><span style="color: #c27ba0;">I am still struggling with navigating balanced fitness but I find that I am really enjoying a holistic approach of freely doing what my mood and body want and not following a strict weekly plan of a lifting split. Yesterday my plan was to have a heavy lift day. Instead, I wanted to take some equipment to our Stadium Bowl and hit some stairs and track. I did with no regrets and had a blast! I may not have the esthetics of my body building days (which not only wreaked havoc on my joints, but took away from my family time), but now I am building a more care free relationship with fitness where the motivation is fun, good health, and flexibility. </span> </span><br />
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<span style="color: #a2c4c9;"><span style="font-size: large;">All of the other changes in my year have been pretty huge, yet positive (although not all of them felt positive at the time). Among them was an amazing job change and the purchase of our second home. We are also new landlords, as we decided to keep our first home since it's paid off and rent it out for additional income. It's been an interesting ride and our first tenants are moving in as I type. </span></span></div>
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<span style="color: #e69138;"><span style="font-size: large;">The point of this blog? Change is amazing!! It doesn't always feel like it though. Most of the time we resist any kind of change and fight it like it was a dingo going after our baby. </span></span></div>
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<span class="_Tgc"><span style="color: #e69138;"><span style="font-size: large;">What I learned this year is that change doesn't change your life, it adds to it and gives way to new experiences and possibilities. I have learned a lot about myself this year. Most importantly, I have learned not to take life (or fitness) too seriously; for life is hilariously unpredictable and meant to be fun.... and so is fitness! </span></span></span></div>
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-74691289513308086602014-12-29T11:56:00.000-08:002015-12-31T14:32:13.825-08:00Post Holiday Challenge!! <div style="text-align: center;">
<span style="color: #cc0000;"><span style="font-size: x-large;"><b>P<span style="color: #6aa84f;">O</span>ST H<span style="color: #6aa84f;">O</span>L<span style="color: #6aa84f;">I</span>D<span style="color: #6aa84f;">A</span>Y CH<span style="color: #6aa84f;">A</span>LL<span style="color: #6aa84f;">E</span>NG<span style="color: #6aa84f;">E</span>! </b></span></span></div>
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<span style="color: #ffe599;"><span style="font-size: large;"><b>JOIN ME!!</b></span></span></div>
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<span style="color: #3d85c6;"><span style="font-size: large;">I don't know about you, but I really over extended myself this holiday season. Between getting my thyroid under control, spraining my ankle, stress at work, and being surrounded by constant baked goods and all things sugar and alcohol.....(How about that for a mouth full excuses!!) I am looking a bit pudgy and feeling quite sluggish. </span></span></div>
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<span style="color: #6aa84f;"><span style="font-size: large;"><b>Cocktails, cookies, and lattes!! OH MY!! </b></span></span><br />
<span style="color: #6aa84f;"><span style="font-size: large;">Did I mention the eggnog...... <b> </b></span></span></div>
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<span style="font-size: x-large;"><b><span style="color: magenta;">YIKES!! </span></b></span></div>
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<span style="font-size: x-large;"><span style="color: magenta;"><span style="color: #c27ba0;"><span style="font-size: large;">Well, fret I will not! I believe in taking action and have no doubt I will meet my goals and get back to how I normally eat......</span></span></span><b><span style="color: magenta;"> </span></b></span></div>
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<span style="color: #93c47d;"><span style="font-size: large;">I have never done any kind of elimination challenge, but a fellow trainer in a conversation this past October had told me it was one of the best challenges she personally had ever done. Well those words are still in the back of my head, so I'm going for it! </span></span></div>
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<span style="font-size: large;"><span style="color: #e06666;">My challenge (which my hubbs is doing with me as well) is from Monday, January 5th to Wednesday February 4th (30 days!!) I will completely cut out all alcohol and sweets. With the exception of coconut sugar in my coffee and a little honey in my smoothy, I will take out all sugar and junk as well as wine (OUCH) alcohol, and beers)</span></span></div>
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<span style="font-size: large;"><span style="color: #8e7cc3;">I invite you to join me in this very real challenge. Not gonna lie, this will be a great challenge!! Detoxing from sugar is a great struggle for me, and red wine is near and dear to my heart. I'm all in though and hoping to find a few of you who are willing to commit to doing something amazing for yourself as well. </span></span></div>
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<b><span style="font-size: x-large;"><span style="color: #93c47d;">Who's with me??! </span></span></b></div>
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<b><span style="font-size: large;"><span style="color: #ffd966;">Let's do this together!!</span></span></b></div>
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Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-46541056109675132812014-07-29T12:49:00.001-07:002014-07-29T12:57:40.624-07:00Hormones! Gotta Love em! <span style="color: #3d85c6;"><span style="font-size: large;">This morning I woke up 2 minutes before my alarm went off in a night sweat. Hair, clothes, sheets, WET!.......</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDnghDWcrHxGXqqRl9FgBiIk15Izmg7J-yXcjRGw9-jxn6jJHaxQdJUi_4KS8PxQ9jsTS4HL9FMq50UfIngpyiYrvYx1YXjx_TE0NNQ-ODvQ3NNVVSz0ybJWEAf29wbxOhpNhVM2-KeuC/s1600/index.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDnghDWcrHxGXqqRl9FgBiIk15Izmg7J-yXcjRGw9-jxn6jJHaxQdJUi_4KS8PxQ9jsTS4HL9FMq50UfIngpyiYrvYx1YXjx_TE0NNQ-ODvQ3NNVVSz0ybJWEAf29wbxOhpNhVM2-KeuC/s1600/index.jpg" /></a></div>
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<li><span style="color: #a64d79;"></span><span style="color: #a64d79;"><span style="font-size: large;">More around the middle </span></span></li>
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<li><span style="color: #a64d79;"><span style="font-size: large;">Night sweats</span></span></li>
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<li><span style="color: #a64d79;"><span style="font-size: large;">Wine in the evening to relax</span></span></li>
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<li><span style="color: #a64d79;"><span style="font-size: large;">Sore boobs</span></span></li>
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<li><span style="color: #a64d79;"><span style="font-size: large;">Reduced energy</span></span></li>
<li><span style="color: #a64d79;"><span style="font-size: large;">Anxiety </span></span></li>
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<b><span style="font-size: x-large;"><span style="color: #cc0000;"> Perimenopause.</span></span></b><br />
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<span style="color: #783f04;"><span style="font-size: large;"><span style="color: #bf9000;">The word alone should make me shutter. My husband and I have been looking at houses with bigger garages. I have to wonder if he is dreaming of man cave where he can hide for the next 10 years. </span></span></span><br />
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<span style="color: #783f04;"><span style="font-size: large;"><span style="color: #bf9000;">We both watched my mom go through this though. She almost didn't make it out alive (one more year and I'm sure one of us would've killed her and hid the body... I say this with much love) 'They' say your mother is a good indication of how it will go down for you. Nope! HU UH! Not gonna happen!</span> </span></span><br />
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<span style="color: #a64d79;"><span style="font-size: large;">These are things no one talks about. They are too personal. Embarrassing even! Fact is, we talk about it so little, that it is best that we just suffer in silence and hope our loved ones don't notice. Bullshit!! This is a health matter! This affects our quality of life, and I'm talking to the men here too!!! Guys, if she ain't happy....... Neither are you my friend!</span></span><br />
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<span style="color: #999999;"><span style="font-size: large;"><span style="color: #f1c232;">So what do we do?? Well, I'll tell you what I'm not going to do. I won't go to my family physician and ask him for help. Why? Glad you asked! <b>He is an idiot!!</b> Yeah, I said it. When it comes to female issues, he is about as clueless as a door knob trying to heat a house. He will take the first course of action needed to heal all women everywhere.</span> </span></span></div>
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<span style="font-size: x-large;"><b><span style="color: yellow;">Birth control pill + antidepressant fixes all female things!! </span></b></span></div>
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<span style="color: magenta;"><span style="font-size: large;"> My course of action?</span></span></div>
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<span style="color: #93c47d;"><b><span style="font-size: large;">READ. EXPLORE. LEARN. EXPERIMENT. </span></b></span></div>
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<span style="color: #93c47d;"><b><span style="font-size: large;">STAY EDUCATED, INVOLVED, AND PROACTIVE IN MY OWN HEALTH. </span></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB_x_-q14SuWgMHFxfPYJL4WgJaJ6zp9ach2N2QknzPUSclqn0V9y-sN8PRakjcqCt9W7hRYnQs7VFFhHpWp5U2rJf4zmHfY6TJtyAxwUQ2SJfItgIgytCK0OXvn2tY6ngM9KarNwbEzG-/s1600/index.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB_x_-q14SuWgMHFxfPYJL4WgJaJ6zp9ach2N2QknzPUSclqn0V9y-sN8PRakjcqCt9W7hRYnQs7VFFhHpWp5U2rJf4zmHfY6TJtyAxwUQ2SJfItgIgytCK0OXvn2tY6ngM9KarNwbEzG-/s1600/index.jpg" /></a></div>
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<span style="color: #6fa8dc;"><span style="font-size: large;">I'm starting with the book, <a href="http://thehormonecurebook.com/" target="_blank">The Hormone Cure by Dr. Sara Gottfried, MD</a>. I absolutely love her philosophies, logic, science, and approach to women's health. She is also supported by, and partnered with leading doctors such as, <a href="http://www.drnorthrup.com/" target="_blank">Dr. Chistiane Northrup, M.D.</a>, and <a href="http://drhyman.com/" target="_blank">Dr. Mark Hyman, M.D.</a> . She deals in functional medicine and talks in great detail about lifestyle, how we move, breath, sleep, eat, and supplement. She also educates on how to find out what hormones are imbalanced and how to balance them using multiple methods, not just limited to pharmaceutical. </span></span></div>
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<span style="color: #c27ba0;"><span style="font-size: large;">I have only just begun my quest for balanced hormones. When I talk to people about this, they </span></span><span style="color: #6fa8dc;"><span style="font-size: large;"><span style="color: #c27ba0;"><span style="font-size: large;">sarcastically</span> wish me luck . Seems many have been down this road with little, to no avail. That won't stop me from staying proactive and educating myself. Doing what I am doing is undoubtedly going to make more improvements in this journey than doing nothing at all and leaving it to be my family physician's problem. </span></span></span></div>
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<span style="color: #ffe599;"><b><span style="font-size: large;">Steps I have begun to take thus far?</span></b></span></div>
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<span style="color: #ffe599;"><span style="font-size: large;"><i>(I am in no way suggesting or prescribing methods for anyone who reads this. I am simply sharing what I am trying in my own journey) </i></span><b><span style="font-size: large;"><br /></span></b></span></div>
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<li><span style="color: #ffe599;"><b><span style="font-size: large;"><span style="color: #93c47d;">yoga everyday! (whether I have 15 or 90 minutes, for my personality, this is imperative) I'm on day 13 right now with success =) </span></span></b></span></li>
<li><span style="color: #ffe599;"><b><span style="font-size: large;"><span style="color: #93c47d;"><span style="color: #8e7cc3;">Maca 1 TBSP/daily Brand bought from Marlenes Whole Foods Store: Healthforce SuperFood MacaForce-vanilla spice ( <a href="https://www.youtube.com/watch?v=eBSSyIjtj7A" target="_blank">maca described by John Gray, Author of Men are from MarsWomen are from Venus ) </a></span> </span></span></b></span></li>
<li><span style="color: #ffe599;"><b><span style="font-size: large;"><span style="color: #f6b26b;">Stepping away from my nightly glass (or 2 ) of red. ~ this one is scary because wine relaxes me at the end of the day when I am otherwise wired, or anxious. </span></span></b></span></li>
<li><span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;">Letting go of unrealistic expectations of myself (so hard!)</span></span></b></span></li>
<li><span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;">learning about supportive vitamins that assist with my hormone imbalances</span></span></span></b></span></li>
<li><span style="color: #e06666;"><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #93c47d;">Researching Gynecologists in my area that practice functional medicine and specialize in perimenopause </span></span></span></span></span></li>
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<li><span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;">Asking my husband for help and support. (this one is the hardest for me! I don't ask for help easily. I have serious baggage with this one.) </span></span></span></span></b></span></li>
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<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"><span style="color: #6fa8dc;">I have only been actively at this for about a month, and there are many more steps to take in this journey. Today, I am sharing this with all of you because, no matter your age, you too will have to think about this (guys too!). It is my hope that we brake the chains of being quietly helpless, while our doctors load us up with hormones and antidepressants. I'm sure I won't get through this with zero issues, but I know I (and those around me) will be much better off if I take responsibility for my health, and do my part. I hope to inspire others to do the same. </span></span></span></span></span></b></span><br />
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<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"><span style="color: #6fa8dc;"><span style="color: #c27ba0;">And one more<i> peace</i> (word play) of advice for myself; don't take life so serious. Stay light. Have fu<span style="color: #6fa8dc;">n! </span> </span></span></span></span></span></span></b></span><br />
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<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"><span style="color: #6fa8dc;"><span style="color: #c27ba0;"> </span> </span></span></span></span></span></b></span><br />
<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"><span style="color: #6fa8dc;"><span style="color: #b6d7a8;"> If you have ideas/<span style="color: #6fa8dc;">inspirations</span>, <span style="color: #6fa8dc;">throw em my way! <span style="color: #ffe599;">Frustrated? Talk to me! <span style="color: #ea9999;">But, let's keep it positive. <span style="color: #a2c4c9;">The last thing anyone wants to hear is, <span style="color: #b6d7a8;">"I've tried it all and NOTHING helps!" <span style="color: #ffd966;">Let's change that dialog. </span></span></span></span></span></span></span></span></span></span></span></span></b></span><br />
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<span style="color: #f6b26b;"><b><span style="font-size: large;">More resources I have found:</span></b></span><br />
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<span style="color: #f6b26b;"><b><span style="font-size: large;"><a href="http://www.saragottfriedmd.com/tag/the-hormone-cure/" target="_blank">Dr. Sara Gottfried's Free online hormone quiz</a> </span></b></span><br />
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<span style="color: #f6b26b;"><b><span style="font-size: large;"><a href="https://itunes.apple.com/us/podcast/the-health-bridge/id808286435?mt=2" target="_blank">The Health Bridge FREE Podcast : Full of lots of great stuff!!! </a> </span></b></span><br />
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<span style="color: #f6b26b;"><b><span style="font-size: large;"><a href="https://www.youtube.com/channel/UCpMCgoAbVxq_R7mJ61lMhdA" target="_blank">The Health Bridge's youtube page (wellchannel) incase you don't have itunes</a> </span></b></span><br />
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<span style="color: #f6b26b;"><b><span style="font-size: large;"><a href="https://www.youtube.com/user/YOGABYCANDACE" target="_blank">Yoga by Candace Youtube page 10-60 minute sessions Love her</a> </span></b></span><br />
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<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"><span style="color: #6fa8dc;"> </span> </span></span></span></span></b></span><br />
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<span style="color: #e06666;"><b><span style="font-size: large;"><span style="color: #a2c4c9;"><span style="color: #ffe599;"><span style="color: #ea9999;"> </span> </span> </span></span></b></span><span style="background-color: #9fc5e8;"><span style="color: #ffe599;"><b><span style="font-size: large;"> </span></b></span></span><br />
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Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com3tag:blogger.com,1999:blog-1183241365212301530.post-57023238705900760552014-01-08T18:39:00.001-08:002015-12-31T14:28:49.708-08:00A Fitness Instructor's rant - Is group fitness getting lost in weight loss greed? <span style="color: cyan;"><span style="font-size: large;">Why am I blogging tonight?</span></span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">Recently 4 weight loss companies (Sensa Products, L’Occitane, HCG Diet Direct and LeanSpa) were charged with fraud by the Federal Trade Commission.The New York Times reported, "On Tuesday, the commission charged four companies with deceptively
marketing weight-loss products, asserting they made “unfounded promises”
that consumers could shed pounds simply by using their food additives,
skin creams and other dietary supplements." ( <a href="http://www.nytimes.com/2014/01/08/business/us-charges-4-companies-with-deception-in-weight-loss-products.html?pagewanted=all&_r=1Dr.%20Andrew%20Weil" target="_blank">Read full article here!!</a> ) </span></span><br />
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<span style="font-size: large;"><span style="color: #f6b26b;">If you have followed my blogs or me <a href="https://www.facebook.com/ShredFit" target="_blank">on facebook</a> , you know I am a passionate advocate for learning about "real" foods and living a healthy life style. I am also relentlessly fed up with the weight loss industry and all the lies they feed us to profit off of our emotions. We are so emotional about how we look, we will buy into anything that will promise us success! And they all promise success, Right? </span></span><br />
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<span style="font-size: large;"><span style="color: #d5a6bd;">As a fitness instructor, it is my job to keep up with my credits for my re-certification each year. Being just a few credits shy of applying for my re-cert, I decided to take an on-line course to finish up. In reading my material on nutrition and supplements, I learned that weight loss products, supplements, and shakes sold as supplements and often used as meal replacements are NOT regulated by the FDA. According to the Aerobics and Fitness Association of America (AFAA) , "Shockingly, dietary supplement safety is the sole responsibility of the manufacturer, not the FDA or any other government agency." Although some companies can claim to adhere to regulations and guidelines for the manufacturing of supplements, that simply means they are following the guide lines for production, and has little to no affect to the content of the product.</span> </span><br />
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<span style="color: #6fa8dc;"><span style="font-size: large;">In another online credit course through AFAA, I am reminded that it is advised I refrain from selling or advocating the use of weight loss products, meal replacements, and/or supplements..... Which brings me to one of many reasons I am writing this blog.</span></span><br />
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<span style="color: #6fa8dc;"><span style="font-size: large;"><span style="color: yellow;"><span style="font-size: x-large;">WHY ARE WEIGHT LOSS SUPPLEMENTS BEING SOLD IN GROUP FITNESS??!</span></span> </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkAPlbJby5QLpDkG-n7xws5rl1GCHGemr9fwFOYa227X11Jf7oH0ZmcxQ5aI5obgtla81xTyo_SL0SG5GVQZzHo_j0qv4JDfdrNhyphenhyphenQaDezKgWdpw3EiHraqNPGUBeTbCUw6GyV30nvoev/s1600/IMG_4528-1024x768.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkAPlbJby5QLpDkG-n7xws5rl1GCHGemr9fwFOYa227X11Jf7oH0ZmcxQ5aI5obgtla81xTyo_SL0SG5GVQZzHo_j0qv4JDfdrNhyphenhyphenQaDezKgWdpw3EiHraqNPGUBeTbCUw6GyV30nvoev/s1600/IMG_4528-1024x768.jpg" width="320" /></a></div>
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<span style="color: #93c47d;"><span style="font-size: large;">When I developed my passion for group fitness, instructors were my gateway to fitness and the inspiration for learning. Most classes were created from the passion and creativity of the instructor who brought the fun and excitement into movement. In addition, they fostered a family of fitness fanatics and gave the example of a fit lifestyle. I WAS HOOKED!! Step, kickbox, heavy bag boxing, weight lifting, yoga..... I loved it all! And, I loved that the only motive for teaching was passion and fun! <b>No sales!</b> No pressure! No fees! (unlike the trainers) Just passion and fun! </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">Now a days (am I that old?) most classes are purchased through a company, learned by the instructor, and taught in the gyms. It has proven to be quite successful and I'm not knocking that (I have a blast in many of those classes). But what gets my panties in a bunch is when I see weight loss products being sold on the aerobic floor (or through instructors).</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhN8yrepDbBX9WICEHNuCK9JvxQpbKEGkveuiG4NeRG1-45UHKkTchV1E2VuEErjCzZ3dTaf_2tfklP9x9-Q4n9cj-n9dX6jLCwEJ7oVYwhEBoGGTyvsO2-BB9qOhHJQA51R299ItC_zNY/s1600/Shakeology-3-Day-Cleanse-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhN8yrepDbBX9WICEHNuCK9JvxQpbKEGkveuiG4NeRG1-45UHKkTchV1E2VuEErjCzZ3dTaf_2tfklP9x9-Q4n9cj-n9dX6jLCwEJ7oVYwhEBoGGTyvsO2-BB9qOhHJQA51R299ItC_zNY/s1600/Shakeology-3-Day-Cleanse-1.jpg" width="320" /></a></div>
<span style="font-size: large;"><span style="color: cyan;"><b> "The Healthiest meal of the Day" </b></span></span><br />
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<span style="color: lime;"> <span style="font-size: large;"> <b> <span style="color: yellow;">?!?!Really?!?!</span> </b> </span></span></div>
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<span style="font-size: large;"><span style="color: lime;">Just what are we teaching our class goers?! You have to work hard in the gym, but not the kitchen?? Just come take our classes and then fill up on pills and shakes to get healthy?? NO!!</span> </span> </div>
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<span style="color: #f6b26b;"><span style="font-size: large;"> <span style="color: #f1c232;"><b>Let me be clear when I tell you (present company included) most instructors ARE NOT QUALIFIED to sell you supplements.</b></span> All we know about the product is what you know through the company's website <span style="color: #f9cb9c;"><b>(remember, it is the sole responsibility of the manufacturer, not the FDA to ensure safety and effectiveness of product)</b></span>. If we are selling this to you, it is not because we are educated to do so or because we know it works any better than real food - we're not and we don't. It is because the company we bought our choreography from sold us this to sell to you for the sole purpose of bringing in more revenue to their company. ($$$$$). PERIOD. </span></span><br />
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<span style="color: #b4a7d6;"><span style="font-size: large;">Why does this get my panties in a bunch? Because, like many of you, I looked to my fitness instructors as a role model of, "healthy". Back in the day when I was overweight and looking to get healthy, if approached by my instructor, I may have purchased their product as my solution. Why? Because I didn't know what 'healthy' was. All I knew was they looked healthy and I wanted that for myself. </span></span><br />
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<span style="background-color: #444444;"><span style="color: #a2c4c9;"><span style="font-size: large;">I hate seeing my stomping ground being turned into another venue for weight loss supplement profit (10 more burpees then..... buy my shake to lose weight and feel great)</span></span></span><br />
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<span style="color: #f9cb9c;"><span style="font-size: large;">Stay true. Never stop learning. And remember, good health and a healthy weight come from healthy living and real, whole, foods. </span></span><br />
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<span style="color: #93c47d;"><span style="font-size: large;">It may be a new year, but if you truly want a new you that will last well into, and beyond 2015, it will take what all of those magic promises don't want you to know (and it's not money). It will take time, effort, and a great deal of learning. </span></span><br />
<span style="color: #93c47d;"><span style="font-size: large;">Always True,</span></span><br />
<span style="font-size: large;"><span style="color: #93c47d;">~Kelly</span></span><br />
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Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-66465427814904737152014-01-07T15:11:00.001-08:002014-01-07T15:11:41.477-08:00Fitness Vlog : Goals "Turn Your Intent into Identity"<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/bYfLqPE_8Do" width="459"></iframe>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-22889440367371427092013-12-26T09:13:00.000-08:002013-12-26T13:01:32.817-08:00New Year Challenge and Holiday gift to yourself....<h3 class="post-title entry-title" itemprop="name">
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<span style="color: #ff6666; font-size: 180%; font-weight: bold;"><span style="color: #ff9900; font-size: 100%;">It's
easy to put together Resolutions for the new year. We never seem to
have too many imperfections we want to, "fix". Ever notice how hard it
is to say thank you when some one else compliments you? This year before
you begin your resolution list, give yourself the gift of PROPS!! List
your accomplishments and pat yourself on the back!! Even the most
trying year can produce great accomplishments that can miss
acknowledgement, due to heavy circumstances. Go ahead! Take a moment and
reflect on what you learned or accomplished this year! </span></span><br />
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<span style="color: #76a5af;"><span style="font-size: 180%; font-weight: bold;"><span style="font-size: 100%;">For me, this year was trying. I lost some gains I had made in the gym, and let my clean eating go quite a bit. While making my list this year, I realized what set me back and how to reset my goals. I also realized that while I endured some set backs, I also had some major changes that I needed to get through. Graceful or not, I got through them and learned to be forgiving of myself. </span></span></span><br />
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<span style="color: #ff6666; font-size: 180%; font-weight: bold;"><span style="color: #ff9900; font-size: 100%;">This year I, </span></span><br />
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<span style="color: #93c47d;"><span style="font-size: 180%;"><span style="font-size: 100%;">Tried my hand a vlogging (yikes!)</span></span></span><br />
<span style="color: #93c47d;"><span style="font-size: 180%;"><span style="font-size: 100%;"></span></span></span><span style="color: yellow;"><span style="font-size: x-large;"><b>Made my tummy smile on YouTube </b></span></span><br />
<span style="color: #ff6666; font-size: 180%;"><span style="color: #ff9900; font-size: 100%;"><span style="color: yellow;"><span style="font-size: x-large;"><b>(double yikes!! lol)</b></span></span> </span></span><br />
<span style="color: #ea9999;"><span style="font-size: x-large;">Embraced the empty nest lifestyle </span></span><br />
<span style="color: #ff6666; font-size: 180%; font-weight: bold;"><span style="color: #ff9900; font-size: 100%;"><span style="color: #6fa8dc;"><span style="font-size: x-large;">Transitioned in my job from Park Ave Center to Stanley.</span></span> <span style="color: #6fa8dc;"><span style="font-size: small;">(This was the hardest adjustment of my year. I honestly took for granted that I would retire at Park Ave with my PAC family. This was a very painful adjustment for many reasons, but in the end it is coming together) </span></span></span></span><br />
<span style="color: #a64d79;"><span style="font-size: 180%; font-weight: bold;"><span style="font-size: 100%;">Created my own home fitness/yoga studio </span></span></span><br />
<span style="color: #f1c232;"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><span style="font-weight: bold;">Painted our house</span></span></span></span><br />
<i><span style="font-size: small;"><span style="color: #b4a7d6;"><span style="font-weight: bold;">Got our first leather couch</span></span></span></i><br />
<span style="color: #ff6666; font-size: 180%; font-weight: bold;"><span style="color: #ff9900; font-size: 100%;"><span style="font-size: x-large;"><span style="color: #f9cb9c;">Learned to let go, and be forgiving of myself and feel comfortable in my own skin.</span></span> <span style="font-size: small;"><span style="color: #f9cb9c;">(This one is huge and making my tummy smile on YouTube was a huge moment of freeing myself from the worries of what my body looked like vs. what I felt others, and I thought it 'should' look like) </span></span> </span></span><br />
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<span style="color: #ff6666; font-size: 180%; font-weight: bold;"><span style="color: #ff9900; font-size: 100%;">For 2014 I will,</span></span><br />
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<span style="color: #93c47d;"><span style="font-size: x-large;"><span style="font-weight: bold;">Explore the Beauty of hiking in the Pacific NW</span></span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;">Reconnect with my healthy lifestyle and move forward from a tough year </span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;"><span style="font-size: x-large;"><span style="color: #a2c4c9;">Rediscover my love of blogging </span></span></span></span><br />
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<span style="color: #ffd966;"><span style="font-size: large;"><span style="font-size: x-large;"><span style="color: #a2c4c9;"><span style="color: #b6d7a8;">As for the <a href="http://shredfitkelly.blogspot.com/2013/08/shit-just-got-real-can-we-do-away-with.html" target="_blank">smiling tummy on youtube</a> .....I look better in that video than I do right now. That's okay. It was a very challenging year and sometimes we have to cut ourselves some slack, ya know. Being perfect is never my goal. Learning from life and stumbling blocks is how I roll.</span> </span></span></span></span><br />
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<span style="color: #b4a7d6;"><span style="font-size: large;"><span style="font-size: x-large;">I hope you all take the time to acknowledge your accomplishments, before facing your resolutions. Flaws are plentiful for all of us. Improvement is awesome, but even more important is celebrating where you are now. </span></span></span><br />
<span style="color: #f6b26b;"><span style="font-size: large;"><span style="font-size: x-large;">Peace, love, and health to you all in 2014.</span></span></span><br />
<span style="color: #ffd966;"><span style="font-size: large;"><span style="font-size: x-large;"><span style="color: #a2c4c9;"><span style="color: #6fa8dc;">Happy New Year! </span> </span></span></span></span><br />
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<span style="color: #ffd966;"><span style="font-size: large;"><span style="font-size: x-large;"><span style="color: #a2c4c9;"> </span></span></span></span><br />
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Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-9841470466954805932013-09-18T18:46:00.001-07:002013-09-18T18:46:20.239-07:00Fitness Vlog : Just Sharing Growth Spurt on Staying Intuitive<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/3RHz4iq1m74" width="459"></iframe>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com2tag:blogger.com,1999:blog-1183241365212301530.post-1268723764862863812013-08-21T11:06:00.001-07:002013-08-21T11:06:59.697-07:00Real Talk. <span style="color: #93c47d;"><span style="font-size: large;">The worst conversation you could possible loop me into, is the one where you tell me why you can't be healthy. </span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;"><br /></span></span>
<span style="color: #76a5af;"><span style="font-size: large;">"I can't afford a gym"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"I have no time to exercise"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"It costs too much to eat healthy"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"I don't like drinking water"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"I have too much to do to get good sleep"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"My joints ache"</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"I have ________, so I can't exercise."</span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"I don't like the taste of healthy food" </span></span><br />
<span style="color: #76a5af;"><span style="font-size: large;">"My family won't eat that." ..........</span></span><br />
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<span style="color: #f9cb9c;"><span style="font-size: large;">You can feed me, or yourself any line you want, but the truth is, You Choose. <span style="font-size: x-large;"><span style="color: #ffd966;">You Choose.</span></span><b> </b><span style="color: #a2c4c9;"><b>You choose.</b> </span>Every day, you choose.</span></span> <br />
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<span style="font-size: large;"><span style="color: #d5a6bd;">Age will wear down your joints and body over time, but how you treat your body over all, through out your life, will greatly determine your later years. </span></span><br />
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<span style="color: #b6d7a8;"><span style="font-size: large;">We all have challenges. We all have things in our lives that make it hard, really hard, to exercise, eat well, get plenty of sleep, and all the other things that contribute to good health. We choose everyday, how healthy we want to be. Even amongst the aliments, illnesses, disease, aches and pains, hectic schedules, lack of money, and everything else that can possible get in our way, we choose to work around it, triumph over it , or become victim of it. WE CHOOSE</span></span>.<br />
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<b><span style="font-size: large;"><span style="color: #a2c4c9;">And if we understood that how we choose to live our lives will greatly affect how many chronic illnesses we acquire, maybe then, we would choose differently, instead of believing that those are things we just randomly fall victim to. </span></span></b><br />
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<span style="color: #ffe599;"><span style="font-size: x-large;"><b>We choose. </b></span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-21010761628453486302013-08-20T09:05:00.000-07:002013-08-20T09:49:25.116-07:00Shred Newsletter<span style="color: #8e7cc3;"><span style="font-size: large;">Hi All!!</span></span><br />
<span style="color: #8e7cc3;"><span style="font-size: large;">September is almost here, which means back to school for the kiddos and teachers, and unpredictable weather as we transition into Fall. Here is what our Fall schedule looks like. </span></span><br />
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<span style="font-size: x-large;"><b><span style="color: #a64d79;">Shred Fall Schedule: </span></b></span><br />
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<u><span style="color: #ea9999;"><span style="font-size: large;"><b>FITNESS TESTS:</b></span></span></u><br />
<span style="color: #76a5af;"><span style="font-size: large;"><span style="color: orange;">We will have our fitness tests every<span style="color: #76a5af;"><u> first Thursday </u></span>of each month. Your fitness test will be followed by a challenging class using Tabatas, pyramids, and timed challenges!!</span> </span></span><br />
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<u><span style="color: #ea9999;"><b><span style="font-size: large;">TUESDAYS: 5:30pm Circuit </span></b></span></u><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCh3RLXofYYh1HkMSQO8arknTsFVXKUrQsUg_PWvpI01s0jugljC84DEXL2Vb7rB6zR9Rk8EJ9uSJjQiJGpo44DEqrwjbsDeNdFXm1eR-R-wvv92Wb4VNapBfjiLNxHZRFP_8bTq_sSAPt/s1600/imagepkb.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCh3RLXofYYh1HkMSQO8arknTsFVXKUrQsUg_PWvpI01s0jugljC84DEXL2Vb7rB6zR9Rk8EJ9uSJjQiJGpo44DEqrwjbsDeNdFXm1eR-R-wvv92Wb4VNapBfjiLNxHZRFP_8bTq_sSAPt/s1600/imagepkb.jpg" /></a><span style="color: orange;"><span style="font-size: large;">We will have access to the full Journey Hall (wall open!). Tuesdays will be our circuit days. Weather permitting, we will enjoy the great outdoors for as long as we can, so dress appropriately for the possibilities of indoor / outdoor classes. </span></span><br />
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<span style="color: orange;"><span style="font-size: large;">When weather is frightful, we will have plenty of space indoors to get a great circuit workout without bumping into each other! YAY!!</span></span><br />
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<span style="color: #ea9999;"><u><b><span style="font-size: large;">THURSDAYS: 5:45pm Body Weight </span></b></u></span><br />
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<span style="color: orange;"><span style="font-size: large;">Thursdays will be our body weight classes! We will be in the South Journey Hall (wall down). DON'T MISS THESE!! These are some of our most intense workouts, and will give us time to workout together as we work on coordination, form, and pushing ourselves to new limits. Dress for indoor/outdoor weather, as we will sometimes enjoy the outdoors for our workouts, warm-ups, or group track work. </span></span><br />
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<b><span style="font-size: large;"><span style="color: #bf9000;">As always, be sure to grab a locker for your valuables, as we will sometimes leave our room unattended to go outside for part of our workout! </span></span></b> <br />
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<span style="color: #a64d79;"><span style="font-size: large;">Let's have some Fun Fall Fitness and stay healthy as we come into the Autumn months! </span></span><br />
<span style="color: #a64d79;"><span style="font-size: large;">~Shred Fit </span></span><br />
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<br />Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com2tag:blogger.com,1999:blog-1183241365212301530.post-73006273931138479752013-08-13T14:55:00.000-07:002013-08-13T14:55:48.865-07:00Just a Personal Vlog and where I Am Now vs. Where I Want to Be <div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-w5dp8nU-f0?feature=player_embedded' frameborder='0'></iframe></div>
<span style="color: #76a5af;"><span style="font-size: large;">Just a personal check in on where I am and what are my goals....</span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com3tag:blogger.com,1999:blog-1183241365212301530.post-40845215643279372192013-08-07T12:39:00.001-07:002013-08-07T12:39:14.132-07:00Choosing a Bootcamp<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/v3yht4_AlrU" width="459"></iframe><span style="color: #ffd966;"><b><span style="font-size: x-large;">Bootcamps are RAD!!</span></b></span><br />
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<span style="color: #b6d7a8;"><span style="font-size: large;">Seriously, they are the gateway drug to all other fitness!! From weight lifting to Crazy Fun mud runs, bootcamps inspire a unique passion for fitness and challenging your body! </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;"><span style="color: #9fc5e8;">But when your bootcamp promises unrealistic or unsafe results, it can turn a healthy passion into a very unhealthy relationship with yourself.</span> </span></span><br />
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<span style="color: #f6b26b;"><span style="font-size: large;">Always look for light hearted, fun bootcamps that educate and inspire. </span><span style="font-size: large;">Those are the ones you will find the long term success in building great fitness habits, with coaches who do this out of a strong passion for inspiring healthy, fit living. </span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com0tag:blogger.com,1999:blog-1183241365212301530.post-10874036780054284382013-08-01T08:52:00.001-07:002013-08-01T08:54:16.728-07:00ShredFit Fitness Vlog: Does your perception interfere with your success?<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/aYtHkzj68dY" width="459"></iframe><span class="userContent"><span style="color: #9fc5e8;"><span style="font-size: x-large;">TOUGH QUESTION:</span></span> </span><br />
<span style="color: #f6b26b;"><span style="font-size: large;"><span class="userContent">When you struggle with a goal, do you tell yourself it's because of the choices you are making, or are you struggling because other people or situations are making it too difficult? Are your perceptions standing in the way of your success?</span></span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com2tag:blogger.com,1999:blog-1183241365212301530.post-78438447264132594712013-08-01T08:17:00.001-07:002013-08-01T08:23:02.661-07:00Outdoor Bootcamp -Shred Fit class! - BAD ASS Resisted bear runs<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/AMJJoJzI0H0" width="459"></iframe><span style="font-size: large;"><span style="color: #b4a7d6;">Wow!! They don't play!!! Check out my class doing intense resisted bear crawls!! Great bootcamp idea!! These are intense! Totally get the heart rate up and really burn the quads!! Check out the energy!! </span></span><br />
<span style="color: #ffd966;"><span style="font-size: x-large;"><b>THEY ROCK!!</b></span></span>Kellyhttp://www.blogger.com/profile/12691940331274918563noreply@blogger.com1