Tuesday, April 28, 2020

Join the 30 Days of Planking Challenge

Over Lent, my husband and I planked every day for one minute and spent that minute thinking about what we are grateful for. Normally, we give up something for 40 days, but this year we decided to add something positive to our daily lives.

Some days we forgot, so we doubled up the next day and sometimes we planked before crawling into bed. It wasn't a perfect 40 days (although we didn't take any Mulligans either), but we enjoyed it so much that we decided to keep it going. We bumped up our time and have continued to plank every day.

But now we want you to join us.

I am thrilled to announce that I have opened a FREE plank challenge to help you build a stronger core. This is a trying time for everyone who is stuck at home, shut out of their gyms, missing their normal workouts and I want to help. This FUN 30-day challenge can easily be done at home and added to your existing workout routine. The plank exercises will progressively challenge ALL of your core muscles day to day, week to week.

Are you in?

Join me for the 30 Days of Planking Challenge! This is what you'll get:

  • Achievable and challenging daily plank exercises

  • Weekend bonuses

  • Private Facebook Community

  • Daily encouragement and more!

  • You get all of this FREE!! 

    This 30-day challenge starts with basic planking to get the key muscle groups working together in your core. (Can’t do a plank yet? Start by doing it on your knees, not your toes) Then, you’ll add to the challenge by doing different plank exercises each day. Each week will engage more muscles getting progressively harder.

    We will be doing a different plank exercise every day and each week will get progressively more challenging. On the weekends you will be given on optional bonus exercise to do. 

    The point is to challenge yourself mentally and physically and to get out of your comfort zone.

    Join today by requesting access to the private plank challenge group ---> here.

    Comment below with your answers:
    Do you prefer to plank or do sit-ups?
    How long can you hold a plank?
    What is harder, standard plank or forearm plank?

    Friday, April 24, 2020

    Our HEALTH is NOT Quarantined

    Happy Fitness Friday!

    Today I want to talk about health and wellness. Shocker! But seriously, I found out this week that the stay at home order in Hawaii has been extended until the end of May. It was supposed to expire at the end of April and I was really looking forward to things returning back to normal.

    You may be getting similar news where you are. Are you?

    While this is a difficult time, it doesn't mean that we should stop focusing on our health and wellness. Our HEALTH is not quarantined.

    Things happen to us, they always have and always will. Things that are out of our control. Things that make our lives more complicated and challenging.

    We can choose how to respond. We can decide what actions we are going to take when things happen to us.

    Right now, we can still focus on out nutrition, exercise, self-care and positive mindset. Just because our daily routine has changed, does not mean that our health and wellness is less important. It is actually, even more important to focus on how we are going to stay healthy.

    You can choose to eat whole foods that are going to help you naturally detox your body and system.
    You can choose to move and exercise for 30 minutes each day.
    You can choose to stay committed to a routine so that you get enough sleep and take time to relax.
    You can choose to look at the situation with positive thoughts.

    Our thoughts become words and our words become actions. We control how we respond. Our health is not quarantined.

    If working on your healthy living is something you are interested in, but you feel lost as to where or how to begin, I can help you with that. I help women and men escape the frustration of not knowing what to do to get healthy, fight disease and feel engerized by coaching them through the FASTer Way program (learn more about my next round here).

    My clients are THRIVING right now because they know what to do. They are focused on their nutrition, exercise, self-care and mindset. You can to!

    How are you focusing on your health and wellness? Share in the comments.

    Sunday, April 19, 2020

    Super Simple Chicken Tacos

    You may or may not know this about me, but I DO NOT MEAL PREP, not usually. I do not chop and pre-portion and freeze at my house. I might batch cook or use the cook once, eat twice method, but that is about as elaborate as my meal prep gets.

    I one hundred percent consider grocery shopping a major part of my meal prep and by that I mean that I'm going to take full advantage of what I can find already prepped for me at the grocery.

    Yesterday, we spent the morning paddle boarding (you might have seen what happened to us in my IG stories) and then made our weekly trip to the grocery. It's probably the same for you right now ---> grab your cart and disinfect, wait in line because the store is capping the number of people who can be inside, put on your face mask and then try to shop while staying 6 feet away from everyone else. It's a lot more time consuming!

    For dinner, neither one of us felt like spending a bunch of time in the kitchen, on top of the fact that we had not thawed any protein. Enter Super Simple Chicken Tacos and I mean simple! 

    One of my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to) is to buy pre-cooked protein. I buy pre-cooked shredded chicken for the days when I don’t feel like cooking (or when I forget to thaw the chicken 🤪). *be sure to check the ingredients to make sure nothing has been added (like sugar) that you don't need

    Heat up the chicken in a skillet in under 10 minutes, add the taco seasoning and bam! Choose your toppings and serve how you like. I had lettuce cups and mrC had wraps. Super simple and simply delicious!

    My recipe for two:

    8oz pre-cooked frozen chicken
    1 packet taco seasoning
    1/2 cup water

    Options for toppings: tomato, onions and green chiles (or keep it simple with salsa), (dairy free) cheese, avocado...
    Options for serving: romaine lettuce leaves, wraps, hard shells...

    Following a healthy lifestyle, like the FASTer Way, does require you to be a chef or make magic happen in the kitchen. To be successful, your meal planning and food prep needs to work with your family routine. It doesn't matter how you do it, as long as you DO IT because failure to plan = planning to fail.

    Have questions or want to know more about FASTer Way.
    Leave a comment, send me a message or click here!

    What does your meal prep look like?

    Friday, April 17, 2020

    3 Things I Love About Carb Cycling

    Carb cycling is the intentional variation of carb intake. When you cycle, you alternate between high carb and low carb days. If you are following the recommended daily nutrition, 45-50% of your calories should come from carbohydrates. On a low carb day, this might drop down to 10-15%.

    I know a lot of people are following low carb diets, but many find that it is not sustainable. In this video I talk about why I think carb cycling is better than low carb dieting.

    When being strategic about how and when you eat your carbs, you will find that you have more energy and get better results from your workouts. By carb cycling, my clients continue to see fat loss and improvements to their overall body composition, all without sabotaging their hormones and metabolism. ⁣

    Here are three reasons I love carb cycling:

    1. I get the full benefit of the low carb days without worrying that I will damage my body.

    2. I enjoy all the carbs, like fruit, sweet potatoes, quinoa and rice, knowing that what I eat is rebuilding my energy stores so that I can get through my day, my workout and more.

    3. The pattern of carb cycling is easy to follow and sustainable because it gives me food freedom. I never feel deprived because low carb days are temporary.

    Carb Cycling is one of the strategies that we use in the FASTer Way to Fat Loss program to promote natural fat burning and muscle growth.

    Are you fed up with Keto and READY to carb cycle the FASTer Way? Let’s go! Join my next round of FASTer Way ---> click here for the latest info.

    Friday, March 20, 2020

    How stress during social distancing affects you

    Social distancing is affecting all of us in different ways. In Hawaii, schools are closed, parks are closed and there is talk of making all visitors mandatory quarantine for 14 days on arrival.

    For me, not much has changed since I now work from home, but the stuff going on outside is a little crazy.

    I have seen many people posting on social media about how this is a stressful time. And it is. So I want to talk to you today about stress.

    During stressful times, you might be tempted to give into stress eating. This is a common way for many of us to find comfort during times of anxiety. Not only does it curtail progress toward our health goals, but it also can negatively impact our immune system. Others might be tempted to work out to de-stress and often times begin over-exercising.

    Both of these things actually add to your body's stress.

    Think about it...

    Normally, our bodies can handle a certain amount of stress. Imagine that you have a stress bucket - everyday life goes into that bucket and you’re probably thinking about things like dealing with kids or family members at home, work stress, traffic issues that might make you late, worrying about loved ones and friends who might be going through something, paying bills. Things like that.

    But what also goes into your stress bucket that impacts the stress on your body are things like not getting enough sleep or not sleeping well, not slowing down and taking a break, not eating well, not exercising or exercising too much.

    All of these thing fill up our bucket and can make it overflow every day, every single NORMAL day

    Now think about where we are today, the added stresses we are dealing with being home from work, working from home for the first time, with kids or family to take care of, worried about getting sick, paying bills…the list seems endless.

    So today, when you think about or catch yourself stress eating or turning to exercise to relieve your stress, think about your stress bucket.

    Instead focus on eating healthy. Snack on whole foods that are going to boost your immunity like fruits and veggies. Try yoga or meditation or a walk to destress - so your body and cortisol levels have a chance to calm down.

    There is A LOT that we can’t control right now, but we can control how we treat our bodies.

    I am still working with my clients through the FASTer Way program and I can tell you honestly that they are feeling good and feeling calm because they are learning how to fuel their bodies to get well and fight disease. They are learning how to exercise enough to burn fat and build muscle but protect cortisol levels. They are learning to listen to their bodies and dial it back when they need to. 

    And they are leaning into their group for support and guidance.

    You can learn more about the program here.

    I hope that if you are feeling overwhelmed that you will think about what I have shared today. And you will do what you can to take care of yourself even when it feels like you can’t.