Every single day I say, "today I will write my blog". All of the sudden it's 9:30 PM and the day went way too quickly for being my only day off this week...
However, here I am to write my blog! I want to keep up with my trusty followers because this blog is what has kept me going more than anything in the journey. Knowing that if I give up all eyes are on me and I made it publically known.
Being a Beachbody coach has proven to be one of the greatest choices I could have made for myself at this point in life. For the sole reason of, I love seeing others success. I see someone who has asked me for help in the past and now they are the newest success story. I see people say, "this is exactly what I needed right now" when they get added to one of our challenge groups.
Since I've become a coach it has inspired me to really continue to push myself past my limits because I want to show others that if I can do it then they can most definitely do it. When I eat I began to slow down and enjoy the taste of every bite instead of choking it down and getting on with my day. I listen to my taste buds, my stomach, and my mind.
Have you ever eaten a carrot and tried to describe what it tastes like?
Let me try it for you:
Crunchy, slightly grainy, hard to chew, feels like eating an uncooked potatoe. Uhhhhhhhh
I got nothing else. But do you want to know one thing I did think about while eating it? I appreciate that crunch. I gave up potatoe chips when I started all of this and that crunch of a carrot gives my mind the crunch that it wants. Do carrots taste like chips? No. But they trick your mind.
I think a lot of things that we eat are to serve our mind not what our stomach actually wants. Can you actually taste the things you're eating? Do you eat because it's time or do you eat because you're hungry? Tomorrow I want you to slow your meal down and as you eat each thing try to describe the taste to yourself. Appreciate the nutrients you're getting from the food and enjoy the taste. Don't eat so fast that you can't remember an hour later what you had for lunch, savor every bite.
As of this morning I am down 37 pounds! 37!!!! I'm pretty sure I'm a rock star. ☺️
XOXO,
Audrey
Ready to take the plunge into your own fitness journey? Start with one of my favorite Beachbody products by following this link: http://www.beachbodycoach.com/audwhee
Create your own account and start your journey today!
Showing posts with label Weight Loss Motivation. Show all posts
Showing posts with label Weight Loss Motivation. Show all posts
Thursday, February 19, 2015
Wednesday, February 4, 2015
Coach Audrey
Every day I say, "Today I will write my blog."....
Next thing I know 9:45 PM has rolled around when it feels like I blinked and it was just 9:45 AM. Time flies past me each and every day with the blink of an eye... But guess what, I still get my workouts in.
Something I have learned about myself is that if I don't workout it's basically like me when I get no sleep, which means I'm a mean growly witch... If I don't get my workout in I am full of regret, I am full of hate, and I am ready to attack the next person who looks at me wrong. It's basically like hormones to the max, but all because I didn't workout!
Do you know why I know this about myself? Because I have learned. I have listened to my body for 7 months now and I have learned what I should and shouldn't do (for the most part). What makes me sick. What makes me mad. What makes me sad. What makes me cry. It's a funny thing, health and nutrition. While working out is actually the most tiring part of your day it actually helps you get to know yourself and your body! CRAZY!
This past week I made the decision to become a Team Beachbody coach. I am sure you have all met one person who is doing Insanity or P90x or at least heard of some of the other products. Some of them are offered as classes at most gyms. I didn't become a Team Beachbody coach to push products on others or to make money, I did it because I want to help YOU. I want to see you drop 35 pounds like I have so that I can look at you and say, "I coached that incredible human".... I want to be the person that you message on Facebook each time you've had a bad day, or each time you feel like you ate more sweets than you should have and need a pep talk. I want to be your shoulder to cry on, your person to talk to, and most importantly your coach towards success.
I know, I know.... You're all thinking, "Why would I let HER coach me when she hasn't even met her own goals yet?"
Well, here is the answer. Do you want to go to the gym and be intimidated by your muscular coach who has never known what fat looked like a day in their life? Or would you like someone who spent most of their life being known as the fat girl, and did something about it? Would you like to feel ashamed by your coach only likes people who lift a lot? Or be encouraged by your coach who can workout on the same level as you? Would you like your coach to be trying to gain weight by building muscle? Or would you like your coach to be a woman working hard every single day of her life to lose fat and tone her muscles to lengthen her life and make herself, and you, better?
I know which one I would choose!
I'm not an expert. I hate science so I will never get a college degree in things like this, and you may be someone who would never trust me. THAT IS FINE. I am trying to be the person who I was taught to be.. The girl who helps people in need despite who they are, where they came from, what their past looks like, etc.. I am the girl that just wants to see someone smile from the nice things I have done for them.
My last few weeks have been a roller coaster. I start the week thinking "THIS is going to be my week." "I am going to do PIYO every morning and I'm going to lift every night." If you're not a morning person like me you know it's easier said than done, getting up at 5:45 AM. I lift hard Monday through Thursday and then I fall onto a lazy train for the weekend and hate myself for it Sunday night. But I'm learning from it and adjusting my schedule as I go.
I struggle every single day. I work in a bakery for goodness sakes. I get offered more sweets than a normal person each and every single day of my life. It's hard for me to have self control and I often give in and taste test things. It's not about how many times you fall down, It's about how many times you get back up. Weight loss is a physically and mentally tough battle to put yourself through. Without someone by your side, cheering you on for every .1 pound lost and ever tear shed, it's hard. Even with that person it's hard. Do you know why? I'll give you three reasons:
1. Life tugs you in 90 different directions DAILY.
2. Stress and addictions. (Once the stress kicks in the addictions of sweets and junk food are close to follow)
3. You're changing. Everything about you is changing. Every morning when you look in the mirror, you're a new person. That isn't always easy to accept.
Despite these three things and every other obstacle that tries to get in my way, I keep going because,
I am Coach Audrey.
XOXO,
Audrey
Stay strong.
Ask me questions. (About anything!)
Vent to me, I swear I won't tell anyone (maybe Ross but he wont tell).
Eat Healthy foods for EVERY meal.
Be consistent. Consistency is key.
I'm not the type of person to tell everyone I love them, because I think those are strong words, but I really do love all of my followers. Each and every one of you has kept me going on this journey and for that you should consider yourself worth of starting your own journey. Let me help you on your journey by starting a workout program that you can do in the comfort of your own home! Beachbody isn't a product that is going to give you supplements to lose the weight, it comes from your hard work, sweat, and tears. Whenever you're ready to make the commitment, contact me and we will get you started on your own journey!
Next thing I know 9:45 PM has rolled around when it feels like I blinked and it was just 9:45 AM. Time flies past me each and every day with the blink of an eye... But guess what, I still get my workouts in.
Something I have learned about myself is that if I don't workout it's basically like me when I get no sleep, which means I'm a mean growly witch... If I don't get my workout in I am full of regret, I am full of hate, and I am ready to attack the next person who looks at me wrong. It's basically like hormones to the max, but all because I didn't workout!
Do you know why I know this about myself? Because I have learned. I have listened to my body for 7 months now and I have learned what I should and shouldn't do (for the most part). What makes me sick. What makes me mad. What makes me sad. What makes me cry. It's a funny thing, health and nutrition. While working out is actually the most tiring part of your day it actually helps you get to know yourself and your body! CRAZY!
This past week I made the decision to become a Team Beachbody coach. I am sure you have all met one person who is doing Insanity or P90x or at least heard of some of the other products. Some of them are offered as classes at most gyms. I didn't become a Team Beachbody coach to push products on others or to make money, I did it because I want to help YOU. I want to see you drop 35 pounds like I have so that I can look at you and say, "I coached that incredible human".... I want to be the person that you message on Facebook each time you've had a bad day, or each time you feel like you ate more sweets than you should have and need a pep talk. I want to be your shoulder to cry on, your person to talk to, and most importantly your coach towards success.I know, I know.... You're all thinking, "Why would I let HER coach me when she hasn't even met her own goals yet?"
Well, here is the answer. Do you want to go to the gym and be intimidated by your muscular coach who has never known what fat looked like a day in their life? Or would you like someone who spent most of their life being known as the fat girl, and did something about it? Would you like to feel ashamed by your coach only likes people who lift a lot? Or be encouraged by your coach who can workout on the same level as you? Would you like your coach to be trying to gain weight by building muscle? Or would you like your coach to be a woman working hard every single day of her life to lose fat and tone her muscles to lengthen her life and make herself, and you, better?
I know which one I would choose!
I'm not an expert. I hate science so I will never get a college degree in things like this, and you may be someone who would never trust me. THAT IS FINE. I am trying to be the person who I was taught to be.. The girl who helps people in need despite who they are, where they came from, what their past looks like, etc.. I am the girl that just wants to see someone smile from the nice things I have done for them.
I struggle every single day. I work in a bakery for goodness sakes. I get offered more sweets than a normal person each and every single day of my life. It's hard for me to have self control and I often give in and taste test things. It's not about how many times you fall down, It's about how many times you get back up. Weight loss is a physically and mentally tough battle to put yourself through. Without someone by your side, cheering you on for every .1 pound lost and ever tear shed, it's hard. Even with that person it's hard. Do you know why? I'll give you three reasons:
1. Life tugs you in 90 different directions DAILY.
2. Stress and addictions. (Once the stress kicks in the addictions of sweets and junk food are close to follow)
3. You're changing. Everything about you is changing. Every morning when you look in the mirror, you're a new person. That isn't always easy to accept.
Despite these three things and every other obstacle that tries to get in my way, I keep going because,
I am Coach Audrey.
XOXO,
Audrey
Stay strong.
Ask me questions. (About anything!)
Vent to me, I swear I won't tell anyone (maybe Ross but he wont tell).
Eat Healthy foods for EVERY meal.
Be consistent. Consistency is key.
I'm not the type of person to tell everyone I love them, because I think those are strong words, but I really do love all of my followers. Each and every one of you has kept me going on this journey and for that you should consider yourself worth of starting your own journey. Let me help you on your journey by starting a workout program that you can do in the comfort of your own home! Beachbody isn't a product that is going to give you supplements to lose the weight, it comes from your hard work, sweat, and tears. Whenever you're ready to make the commitment, contact me and we will get you started on your own journey!
Saturday, October 11, 2014
Cardio Is For The Birdies
Last week I posted a picture of my transformation, which brought up a lot of questions from others. Such as: What are your secrets? How are you doing it? What have you changed? How can you help ME?
Well guess what, I have answers for all of those!
What have you changed?
I have changed everything. From my eating habits, my sleeping habits, and my workout habits. I have changed it all. However, I didn't do it all in one day. I did it over time.
With my eating habits: I started one meal at a time. I started with breakfast and made it healthy every single day. Then when I was used to 1 I went to 2, then I went to 3 with a healthy snack. I made those meals each 4 hours apart. 8am(breakfast), 12 pm(lunch), 4pm (snack), 6pm (supper). I found that if I went longer than this without eating, I frequently over ate.
My sleeping habits: I started going to bed earlier instead of staying up all hours of the night and I started getting my butt out of bed in the mornings to workout.
My workout habits: I have tried to lose weight a thousand times plus and never get anywhere. Once I got used to eating at least 1 meal a day that was healthy I started working out as well. Something I had to understand was I have to work up to my max potential, not start there on week one. I was pushing myself too hard and I would give up because I didn't feel like i could do it. Start simple just like with the meals and work your way up. Even 30 minutes a day is amazing!
How are you doing it?
I have been trying to diet for years. Every time I thought that it was all about calorie restriction. However, it is SO much more than that. Calories need to be restricted BUT that doesn't mean cut them out period or eat less than your recommended daily value or to cut out the protein and the carbs that give you energy to keep going. You have to do some research and learn what each thing does for your body and how to control the numbers. What I tell everyone is that PROTEIN IS KEY! I truthfully believe that you have to get your max protein each day or you are only hurting yourself.
Also, I work out each and every day, with one rest day. You have to be dedicated to the change or it isn't going to happen. The excuses have to stop and become excuses for why you HAVE to go to the gym, not why you CANT go to the gym. It's all a mindset game. Weight loss comes with hard work in the kitchen and at the gym.
What is my secret?
Support. Support is my secret. I know that each week nobody depends on seeing my blog be posted but they are cheering me on when they read it. So many people are rooting for me and if I give up now I let down so many more people than myself. My secret is this blog and it holding me accountable. Each week I have nearly 200 readers. If I give up I give up on 200 people who are counting on me to prove the world wrong and to show everyone my strengths. Find your support, create your own blog, find a reason to keep going!
How can you help ME?
Ask me anything! Even if I don't know the answer, chances are I'm going to look it up. I can give you workouts even if they are workouts I have acquired from others when I asked. I can give you recipes, I can give you tips, I can give you tricks, I can drag your butt to the gym with me, I can hold you accountable by asking you weekly what you have done to make yourself better. I can do a lot for you, it just takes you asking me!
Outside of these questions I want to let you all know that weights are key! One time I worked out with my best friend before I began this journey and I was just going to bike. She looked at me with a serious face and said, "Oh no, Cardio is for the birdies. We are lifting weights today". She pushed me past my limits and made walking nearly impossible the next day. BUT I felt change in my body after just one time at the gym! The fact of the matter is that fat does not burn as many calories as muscle does. When you gain muscle you ramp up your metabolism, and you burn more calories. In other words, you're going to lose that weight quicker and that belly fat!
You can run or do your choice of cardio, I run 2 1/2 miles a day along with weight lifting, but don't forget to lift! With gaining more muscle you need more protein in your body. Did you know: the amount of protein you are supposed to consume per day is the muscle mass % that you have. For example I weight 186 lbs to date and my muscle mass % is 116.6. That means each day I have to consume approx 117 grams of protein to properly feed my muscles.
Lift weights and get your protein, see results.
I'll post again after the weekend with some awesome workouts that I have gotten from fitness guru, Tara Roach, that went through her own transformation and is now a muscle machine! Her workouts will kick your butt every time and make you feel like you truly did all that you could do.
I hope everyone has an amazing weekend and please be safe!
xoxo,
Audrey
Well guess what, I have answers for all of those!
What have you changed?
I have changed everything. From my eating habits, my sleeping habits, and my workout habits. I have changed it all. However, I didn't do it all in one day. I did it over time.
With my eating habits: I started one meal at a time. I started with breakfast and made it healthy every single day. Then when I was used to 1 I went to 2, then I went to 3 with a healthy snack. I made those meals each 4 hours apart. 8am(breakfast), 12 pm(lunch), 4pm (snack), 6pm (supper). I found that if I went longer than this without eating, I frequently over ate.
My sleeping habits: I started going to bed earlier instead of staying up all hours of the night and I started getting my butt out of bed in the mornings to workout.
My workout habits: I have tried to lose weight a thousand times plus and never get anywhere. Once I got used to eating at least 1 meal a day that was healthy I started working out as well. Something I had to understand was I have to work up to my max potential, not start there on week one. I was pushing myself too hard and I would give up because I didn't feel like i could do it. Start simple just like with the meals and work your way up. Even 30 minutes a day is amazing!
How are you doing it?
I have been trying to diet for years. Every time I thought that it was all about calorie restriction. However, it is SO much more than that. Calories need to be restricted BUT that doesn't mean cut them out period or eat less than your recommended daily value or to cut out the protein and the carbs that give you energy to keep going. You have to do some research and learn what each thing does for your body and how to control the numbers. What I tell everyone is that PROTEIN IS KEY! I truthfully believe that you have to get your max protein each day or you are only hurting yourself.
Also, I work out each and every day, with one rest day. You have to be dedicated to the change or it isn't going to happen. The excuses have to stop and become excuses for why you HAVE to go to the gym, not why you CANT go to the gym. It's all a mindset game. Weight loss comes with hard work in the kitchen and at the gym.
What is my secret?
Support. Support is my secret. I know that each week nobody depends on seeing my blog be posted but they are cheering me on when they read it. So many people are rooting for me and if I give up now I let down so many more people than myself. My secret is this blog and it holding me accountable. Each week I have nearly 200 readers. If I give up I give up on 200 people who are counting on me to prove the world wrong and to show everyone my strengths. Find your support, create your own blog, find a reason to keep going!
How can you help ME?
Ask me anything! Even if I don't know the answer, chances are I'm going to look it up. I can give you workouts even if they are workouts I have acquired from others when I asked. I can give you recipes, I can give you tips, I can give you tricks, I can drag your butt to the gym with me, I can hold you accountable by asking you weekly what you have done to make yourself better. I can do a lot for you, it just takes you asking me!
Outside of these questions I want to let you all know that weights are key! One time I worked out with my best friend before I began this journey and I was just going to bike. She looked at me with a serious face and said, "Oh no, Cardio is for the birdies. We are lifting weights today". She pushed me past my limits and made walking nearly impossible the next day. BUT I felt change in my body after just one time at the gym! The fact of the matter is that fat does not burn as many calories as muscle does. When you gain muscle you ramp up your metabolism, and you burn more calories. In other words, you're going to lose that weight quicker and that belly fat!
You can run or do your choice of cardio, I run 2 1/2 miles a day along with weight lifting, but don't forget to lift! With gaining more muscle you need more protein in your body. Did you know: the amount of protein you are supposed to consume per day is the muscle mass % that you have. For example I weight 186 lbs to date and my muscle mass % is 116.6. That means each day I have to consume approx 117 grams of protein to properly feed my muscles.
Lift weights and get your protein, see results.
I'll post again after the weekend with some awesome workouts that I have gotten from fitness guru, Tara Roach, that went through her own transformation and is now a muscle machine! Her workouts will kick your butt every time and make you feel like you truly did all that you could do.
I hope everyone has an amazing weekend and please be safe!
xoxo,
Audrey
Saturday, September 20, 2014
Here is YOUR Motivation
Finding a reason to get off the couch is the hardest part. Convincing yourself that the long haul of getting fit and healthy is difficult. BUT it is all worth it.
This week marked 30 days at the gym without a week day missed! I used to try to do Insanity for 30 days and could never make it. I could never push myself through that one day where I just didn't feel like doing much of anything. However, thanks to this blog, I have stayed 100% motivated and met one of my short term goals!
I often visit other peoples fitness blogs and seek their help because I am well aware that I don't know it all. I am the furthest from knowing it all. In this blog I want to supply you a few fitness tips of WHY you should take this journey yourself and why you can do it. Because you can.
21 Fitness Tips (most from other bloggers)
1. Don't force exercise, but start with being active every day. When you can show yourself how much better you feel just with getting up and moving, you will be more convinced to start doing more.
2. Keep a food journal, or use a food tracker app. When you can see everything that you have been eating, you may be able to spot your problem area of what you need to cut out of your diet most.
3. Thoughts are powerful; pay attention to yours. Calling yourself the fat kid and making yourself the butt of all jokes isn't going to get you to the gym. Talk about yourself in a positive manner, even if you're talking to yourself in the mirror.
4. Answer two questions: What story does your current body tell about you? What story do you want it to tell? Use this answer to motivate you and continue to motivate you every time you want to throw in the towel.
5. Find a form of exercise you enjoy. When you enjoy your workout, you are less likely to give up. When you hate your workout, you are more likely to skip days at the gym.
6. Keep in mind that striving for perfection usually leads to disappointment. Set reasonable goals. I know the VS models would be an ideal body, but they also don't eat and tan too much. Strive for a body that is healthy for you. This trip is about healthy, not skinny.
7. Don't diet. Switch the letters around and EDIT. Make this a lifestyle change and edit what you were previously doing. Eat healthier, workout, think positive. Don't cut out everything that you did before to become skinny.
8. Take a day off. Have a day of the week set up for you to relax. But remember #1, stay active every day. Even if it is cleaning the house, be up and moving.
9. Schedule a cheat meal. Write on your calendar that you can cheat on ONE meal every 7 to 10 days. This way you have something to reward yourself with for all of your healthy eating. Don't go overboard with this cheat but enjoy your meal.
10. Weigh yourself often to keep your weight at the top of your mind. Many people say not to do this but for me it keeps me on track. Even if I gained .3 pounds from yesterday I know I need to edit a bit more and eat healthier that day. I know how hard I need to workout and what to do/not to do.
11. Find your faithful support. Find the one person who will hold you accountable and give you high fives when you've done good, however they wont throw it in your face when things don't go 100% right.
12. Display your results. So your Facebook friend list might decrease a bit, but at least it is motivating you! Show your results, even if it is just a small result! Distance, calories, pounds, days at the gym, etc..
13. Schedule exercise like an appointment, or like work. You can't miss it, you can't be late, and you have to perform to the best of your abilities. When it is a scheduled event on your calendar you are less likely to cancel last minute or skip. This is part of MAKING TIME for your workout.
14. Celebrate small wins! Buy something for yourself, enjoy a night out, get a pedicure, etc.. but avoid rewarding yourself with food. Besides your #9 reward.
15. Don't beat yourself up. Even if you give in and eat a cheat food, don't beat yourself up and give up. Just keep moving forward. Nobody can be perfect 100% of the time. And if you are going to cheat just make sure you don't go overboard on eating your cheat food.
16. Never go more than 2 days without exercise. When you sit for 2 days, you think it's okay to sit for a third. Then a fourth. Then you fall off the wagon and have to start over. Nobody wants to start over.
17. Drink more water. Most adults need about 2 quarts of water each day. Are you getting your proper amount of water?
18. Read other success stories. This will give you motivation to keep going and show you what you can do! Doesn't it make you happy knowing that YOU could be the success story someone is reading someday?
19. Don't compare yourself to others, it only puts you in a negative mindset.
20. Take before and after pictures. I look at my before pictures all the time and it shows me why I should keep going. Not because I hate my body but because I have a goal!
21. At first they'll ask you why you're doing it. But later they'll ask you how you did it. Do not listen to the people who find it fun to make fun of people for eating healthy or for going to the gym. Chances are those people also sit on the couch and do nothing but drink and watch TV. There will be haters, there will be doubters, there will be non-believers, and then there will be you, proving them wrong.
I still struggle with a lot of these and have yet to get my mindset 100% where it needs to be. Just remember that just like the weight doesn't come off over night, your mindset doesn't change either. Convincing yourself that you don't need a candy bar at every gas station, or a piece of pizza once a week, or a pop 3 times a day, whatever your bad habits are, takes time. Just like picking up the good habits takes time. Anymore, the gym is my favorite time of the day. I often text my boyfriend and say, "Probably wont be able to make it to the gym today, no time" and then 30 minutes later I find myself texting him while laughing, "lol just kidding I would rather be at the gym than doing homework anyways". Make the gym your new favorite place.
Each day you travel down a road. That road is life and needs some taxpayers to repave it. There are potholes, bumps, bad grading, and SO much more. Just remember that you can always get past these obstacles. Without obstacles your road would be boring and straight with no challenges. You would fall asleep because the scenery never changes. Be thankful for the bumps and as so many that I know would say, "speed up and see if you can ramp it".
Reminder: If you can dream it, you can do it.
xoxo, Audrey
P.S. This week our community lost two amazing people to the nastiest sickness in the world, cancer. Each and every day we find ourselves asking God why he would take these two at such a young age, why he is punishing our community and those families. God claims the best people on earth to be his angels up in heaven and I truly believe that. Pray every day that those families can find a way to keep moving forward with their memories forever gracing them, and pray for every family in the world that has someone battling cancer. You are in my prayers Johnson and Spencer families. <3
This week marked 30 days at the gym without a week day missed! I used to try to do Insanity for 30 days and could never make it. I could never push myself through that one day where I just didn't feel like doing much of anything. However, thanks to this blog, I have stayed 100% motivated and met one of my short term goals!
I often visit other peoples fitness blogs and seek their help because I am well aware that I don't know it all. I am the furthest from knowing it all. In this blog I want to supply you a few fitness tips of WHY you should take this journey yourself and why you can do it. Because you can.
21 Fitness Tips (most from other bloggers)
1. Don't force exercise, but start with being active every day. When you can show yourself how much better you feel just with getting up and moving, you will be more convinced to start doing more.
2. Keep a food journal, or use a food tracker app. When you can see everything that you have been eating, you may be able to spot your problem area of what you need to cut out of your diet most.
3. Thoughts are powerful; pay attention to yours. Calling yourself the fat kid and making yourself the butt of all jokes isn't going to get you to the gym. Talk about yourself in a positive manner, even if you're talking to yourself in the mirror.
4. Answer two questions: What story does your current body tell about you? What story do you want it to tell? Use this answer to motivate you and continue to motivate you every time you want to throw in the towel.
5. Find a form of exercise you enjoy. When you enjoy your workout, you are less likely to give up. When you hate your workout, you are more likely to skip days at the gym.
6. Keep in mind that striving for perfection usually leads to disappointment. Set reasonable goals. I know the VS models would be an ideal body, but they also don't eat and tan too much. Strive for a body that is healthy for you. This trip is about healthy, not skinny.
7. Don't diet. Switch the letters around and EDIT. Make this a lifestyle change and edit what you were previously doing. Eat healthier, workout, think positive. Don't cut out everything that you did before to become skinny.
8. Take a day off. Have a day of the week set up for you to relax. But remember #1, stay active every day. Even if it is cleaning the house, be up and moving.
9. Schedule a cheat meal. Write on your calendar that you can cheat on ONE meal every 7 to 10 days. This way you have something to reward yourself with for all of your healthy eating. Don't go overboard with this cheat but enjoy your meal.
10. Weigh yourself often to keep your weight at the top of your mind. Many people say not to do this but for me it keeps me on track. Even if I gained .3 pounds from yesterday I know I need to edit a bit more and eat healthier that day. I know how hard I need to workout and what to do/not to do.
11. Find your faithful support. Find the one person who will hold you accountable and give you high fives when you've done good, however they wont throw it in your face when things don't go 100% right.
12. Display your results. So your Facebook friend list might decrease a bit, but at least it is motivating you! Show your results, even if it is just a small result! Distance, calories, pounds, days at the gym, etc..
13. Schedule exercise like an appointment, or like work. You can't miss it, you can't be late, and you have to perform to the best of your abilities. When it is a scheduled event on your calendar you are less likely to cancel last minute or skip. This is part of MAKING TIME for your workout.
14. Celebrate small wins! Buy something for yourself, enjoy a night out, get a pedicure, etc.. but avoid rewarding yourself with food. Besides your #9 reward.
15. Don't beat yourself up. Even if you give in and eat a cheat food, don't beat yourself up and give up. Just keep moving forward. Nobody can be perfect 100% of the time. And if you are going to cheat just make sure you don't go overboard on eating your cheat food.
16. Never go more than 2 days without exercise. When you sit for 2 days, you think it's okay to sit for a third. Then a fourth. Then you fall off the wagon and have to start over. Nobody wants to start over.
17. Drink more water. Most adults need about 2 quarts of water each day. Are you getting your proper amount of water?
18. Read other success stories. This will give you motivation to keep going and show you what you can do! Doesn't it make you happy knowing that YOU could be the success story someone is reading someday?
19. Don't compare yourself to others, it only puts you in a negative mindset.
20. Take before and after pictures. I look at my before pictures all the time and it shows me why I should keep going. Not because I hate my body but because I have a goal!
21. At first they'll ask you why you're doing it. But later they'll ask you how you did it. Do not listen to the people who find it fun to make fun of people for eating healthy or for going to the gym. Chances are those people also sit on the couch and do nothing but drink and watch TV. There will be haters, there will be doubters, there will be non-believers, and then there will be you, proving them wrong.
I still struggle with a lot of these and have yet to get my mindset 100% where it needs to be. Just remember that just like the weight doesn't come off over night, your mindset doesn't change either. Convincing yourself that you don't need a candy bar at every gas station, or a piece of pizza once a week, or a pop 3 times a day, whatever your bad habits are, takes time. Just like picking up the good habits takes time. Anymore, the gym is my favorite time of the day. I often text my boyfriend and say, "Probably wont be able to make it to the gym today, no time" and then 30 minutes later I find myself texting him while laughing, "lol just kidding I would rather be at the gym than doing homework anyways". Make the gym your new favorite place.
Each day you travel down a road. That road is life and needs some taxpayers to repave it. There are potholes, bumps, bad grading, and SO much more. Just remember that you can always get past these obstacles. Without obstacles your road would be boring and straight with no challenges. You would fall asleep because the scenery never changes. Be thankful for the bumps and as so many that I know would say, "speed up and see if you can ramp it".
Reminder: If you can dream it, you can do it.
xoxo, Audrey
P.S. This week our community lost two amazing people to the nastiest sickness in the world, cancer. Each and every day we find ourselves asking God why he would take these two at such a young age, why he is punishing our community and those families. God claims the best people on earth to be his angels up in heaven and I truly believe that. Pray every day that those families can find a way to keep moving forward with their memories forever gracing them, and pray for every family in the world that has someone battling cancer. You are in my prayers Johnson and Spencer families. <3
Friday, September 5, 2014
Happiness Is A Way Of Life
I have one simple question for you this week.. Is it easier to walk around with a giant smile on your face? Or a frown and have every person you walk by ask you what is wrong? To me, this question is easy. SMILE! :)
This week was great.. Every single part about it! I have finally broke through my plateau and lost more weight. Nothing feels better than finally being rewarded for you work. I got rewarded for my work, because I smiled through the hard times and kept going. I didn't throw in the towel and eat all sweets in sight, I pushed my body past what my mind thought it could handle.
Sometimes being positive and happy is a lot of work BUT good work. Every situation that arises, you have to stop for 10 quick seconds and decided if you are going to let something like that ruin your day. Instead, just smile and as T-Swift would say "SHAKE IT OFF!".
I am giving all credit to the people around me and for my trusty blog followers because I truly believe that if I wasn't writing this to you right now, I probably would have given up already. It has been FOUR WEEKS since I started watching my diet and eating healthy! Holy milestone! I want to give you a few of the reasons that I have kept going for 4 weeks. Some of these reasons may be a text message, Facebook message, quotes, or inspiration. ANYTHING! I am going to give you reasons to be healthy AND happy. However, I will not include any names with these things that I show you today, but you may recognize yours and know how thankful I am for each of you in my life!
15 Reasons To Keep Going:
1. "Slow and Steady" everyone has heard numerous times that losing weight isn't going to happen over time. I lost 8 lbs in 4 weeks, which is the recommended amount for keeping it off. Keeping it off means taking it off slow and steady. Slow down and enjoy this ride, because HOPEFULLY you can lose it and never have to do this again! One more memory in life!
2. "Way to be, to do something awesome with your life and have big goals! It is so worth getting out of your comfort zone to make not only your body healthy but your soul and mind and spirit as well!" When you read on pinterest that you can do a 14 day cleanse.. do you think of just losing weight? Or do you think of all the toxins in your body that are affecting everything you do from day to day. Your mind, your spirit, AND your body. Just another plus to clean eating is cleansing everything.
3. "I love your blog" Those four words give me motivation to write another one.. and to write another one I have to have something to write about.. which means I have to continue eating healthy and losing weight so I have something to talk about!
4. "If I can do it, you can do it!" This is true for EVERYONE. My favorite show is about ready to go back on the air. That's right, The Biggest Loser! Watch that show for motivation because if they can do it, so can you! Find someone in your life that has gone through the weight loss battle themselves and find some tips and tricks. Every single person is capable of this if they put their mind to it. That means you.
5. "It's hard to keep the right mindset with everything else going on in life"... This has to be hands down the hardest part of health. You don't have time for a healthy meal, you don't have time for the gym, you don't have time to read fitness research, etc.. I could make an excuse every single day of my life that I don't have time but instead I MADE time. I MADE 2 hours every day where I go to the gym, even if I have to go to work 100% sweaty and disgusting right after it. The reason I'm okay with that is because some day I will walk in looking fit and healthy and know that it was because of all of the times I walked in sweaty.
6. "I'm very proud of you" Since the day I made this decision to start changing my life I have heard this. These words give a person goosebumps and happy tears. To know that someone is proud of you means everything. If you know somebody is on their journey of weight loss, tell them how good they look and that you are proud of them. It means more than you will every know.
7. "Keep it up & maybe it will motivate me or a few other people while you continue your journey" Took the words straight out of my mouth! This is my every hope for this blog! I LOVE when people text me for some motivation, tips, anything! I know I am no advocate but I am doing it myself, which is always the best teacher. I am always here for any of you! I will never spill your weight secrets, struggles, etc.. No matter what your situation, I would love to be the one to help!
8. "You got this!" I got this, you got this, the person in Alaska has got this, everyone on their weight loss journey has got this! We are a TEAM and WE can do this! I need you, just like you need me. :)
9. "Keep up the hard work!" Working out is hard, eating healthy is hard, cravings are hard, nothing about this is easy. That's what makes it fun! Who doesn't like a good challenge!?
10. "Don't get too caught up with work, school, and workouts that you forget time for yourself" Life is all about finding a balance. Make sure you don't forget to enjoy this ride while you're on it.
11. "I read your blog and I can tell that you are so serious and won't stop until you reach your goal" Nobody should ever stop until they reach their goal. I said it in one of the blogs before... Starting over sucks! Just remember that.
12. Paying for a gym membership. I am a money freak... So therefore when I pay for something I get my full use out of it. I didn't pay for a month gym membership to go twice. I have actually already been for 13 days and I don't renew until October 1. If you're a money freak like me, buy a gym membership and I promise you will find time to do it.
13. Never, Never, Never give up! This is the key in life.
14. Become addicted to sweat. Last night I told my boyfriend that I wanted to sweat enough during my workout today to fill a bucket. His look of disgust was priceless. If I am not absolutely drenched with sweat with beads running off my face at the gym, I don't think I'm going hard enough. I go until my shirt is soaked. Gross? YEP! But I can say that I am addicted to sweat.
15. Reward Yourself. I just bought a FitBit Flex because I have been dedicated to the gym for almost 3 weeks. Never let your reward be food though, they say that is bad. Save up money for something you want, new workout clothes, workout equipment, a night out, etc.. Be proud of yourself no matter what!
I am going to reward you with another great recipe for reading my blog again, AND a workout that I have been doing quite a bit!
Quick and Easy Chicken Avocado Burritos
Prep 5 mins Cook 5 mins
Ingredients:
2 cups cooked shredded chicken
1/2 cup Mexican cheese (or mozzarella)
1 avocado, diced
2 tablespoons cilantro, chopped
4 large multi-grain tortillas (or flat outs)
1 tablespoon oil
Left over chicken can be used for this recipe.
Instructions:
1. Mix the shredded chicken, cheese, avocado, and cilantro together.
2. Lay a tortilla flat out on a plate and add 1/4 of the mixture. Form a roll. Repeat for all tortillas.
3. Pour 1 tablespoon oil into a heated pan or griddle. Put all tortillas in the pan and cook on medium-high heat for 2 minutes. Flip the burrito and cook until golden brown.
Left over burritos can be frozen cooked or uncooked for up to 3 months.
Audrey's Favorite Workout
Warmup
Walk- 15 minutes
Run- 10 minutes
Stretch
Workout
50X Jump rope
25X Crunches
20X Reverse crunches
30X Bicycle crunch
20X Walking lunges w/ weights
20X Hip Raisers
30X Russian Killers
20X Kettle Ball Flys
20X Arm Flies w/ weights
Plank
Side Plank
Cooldown
ArcTrainer- 20 minutes
Stretch
Hopefully everyone has a great weekend and can find some motivation! If you ever have questions, comments, or concerns, I would be glad to talk! Thanks again for all of the support! 2 more lbs until I reach my first set goal!
xoxo, Audrey
First Bearcat football game of the season was enjoyed with my favorite! We love football season!
This week was great.. Every single part about it! I have finally broke through my plateau and lost more weight. Nothing feels better than finally being rewarded for you work. I got rewarded for my work, because I smiled through the hard times and kept going. I didn't throw in the towel and eat all sweets in sight, I pushed my body past what my mind thought it could handle.
Sometimes being positive and happy is a lot of work BUT good work. Every situation that arises, you have to stop for 10 quick seconds and decided if you are going to let something like that ruin your day. Instead, just smile and as T-Swift would say "SHAKE IT OFF!".
I am giving all credit to the people around me and for my trusty blog followers because I truly believe that if I wasn't writing this to you right now, I probably would have given up already. It has been FOUR WEEKS since I started watching my diet and eating healthy! Holy milestone! I want to give you a few of the reasons that I have kept going for 4 weeks. Some of these reasons may be a text message, Facebook message, quotes, or inspiration. ANYTHING! I am going to give you reasons to be healthy AND happy. However, I will not include any names with these things that I show you today, but you may recognize yours and know how thankful I am for each of you in my life!
15 Reasons To Keep Going:
1. "Slow and Steady" everyone has heard numerous times that losing weight isn't going to happen over time. I lost 8 lbs in 4 weeks, which is the recommended amount for keeping it off. Keeping it off means taking it off slow and steady. Slow down and enjoy this ride, because HOPEFULLY you can lose it and never have to do this again! One more memory in life!
2. "Way to be, to do something awesome with your life and have big goals! It is so worth getting out of your comfort zone to make not only your body healthy but your soul and mind and spirit as well!" When you read on pinterest that you can do a 14 day cleanse.. do you think of just losing weight? Or do you think of all the toxins in your body that are affecting everything you do from day to day. Your mind, your spirit, AND your body. Just another plus to clean eating is cleansing everything.
3. "I love your blog" Those four words give me motivation to write another one.. and to write another one I have to have something to write about.. which means I have to continue eating healthy and losing weight so I have something to talk about!
4. "If I can do it, you can do it!" This is true for EVERYONE. My favorite show is about ready to go back on the air. That's right, The Biggest Loser! Watch that show for motivation because if they can do it, so can you! Find someone in your life that has gone through the weight loss battle themselves and find some tips and tricks. Every single person is capable of this if they put their mind to it. That means you.
5. "It's hard to keep the right mindset with everything else going on in life"... This has to be hands down the hardest part of health. You don't have time for a healthy meal, you don't have time for the gym, you don't have time to read fitness research, etc.. I could make an excuse every single day of my life that I don't have time but instead I MADE time. I MADE 2 hours every day where I go to the gym, even if I have to go to work 100% sweaty and disgusting right after it. The reason I'm okay with that is because some day I will walk in looking fit and healthy and know that it was because of all of the times I walked in sweaty.
6. "I'm very proud of you" Since the day I made this decision to start changing my life I have heard this. These words give a person goosebumps and happy tears. To know that someone is proud of you means everything. If you know somebody is on their journey of weight loss, tell them how good they look and that you are proud of them. It means more than you will every know.
7. "Keep it up & maybe it will motivate me or a few other people while you continue your journey" Took the words straight out of my mouth! This is my every hope for this blog! I LOVE when people text me for some motivation, tips, anything! I know I am no advocate but I am doing it myself, which is always the best teacher. I am always here for any of you! I will never spill your weight secrets, struggles, etc.. No matter what your situation, I would love to be the one to help!
8. "You got this!" I got this, you got this, the person in Alaska has got this, everyone on their weight loss journey has got this! We are a TEAM and WE can do this! I need you, just like you need me. :)
9. "Keep up the hard work!" Working out is hard, eating healthy is hard, cravings are hard, nothing about this is easy. That's what makes it fun! Who doesn't like a good challenge!?
10. "Don't get too caught up with work, school, and workouts that you forget time for yourself" Life is all about finding a balance. Make sure you don't forget to enjoy this ride while you're on it.
11. "I read your blog and I can tell that you are so serious and won't stop until you reach your goal" Nobody should ever stop until they reach their goal. I said it in one of the blogs before... Starting over sucks! Just remember that.
12. Paying for a gym membership. I am a money freak... So therefore when I pay for something I get my full use out of it. I didn't pay for a month gym membership to go twice. I have actually already been for 13 days and I don't renew until October 1. If you're a money freak like me, buy a gym membership and I promise you will find time to do it.
13. Never, Never, Never give up! This is the key in life.
14. Become addicted to sweat. Last night I told my boyfriend that I wanted to sweat enough during my workout today to fill a bucket. His look of disgust was priceless. If I am not absolutely drenched with sweat with beads running off my face at the gym, I don't think I'm going hard enough. I go until my shirt is soaked. Gross? YEP! But I can say that I am addicted to sweat.
15. Reward Yourself. I just bought a FitBit Flex because I have been dedicated to the gym for almost 3 weeks. Never let your reward be food though, they say that is bad. Save up money for something you want, new workout clothes, workout equipment, a night out, etc.. Be proud of yourself no matter what!
I am going to reward you with another great recipe for reading my blog again, AND a workout that I have been doing quite a bit!
Quick and Easy Chicken Avocado Burritos
Prep 5 mins Cook 5 mins
Ingredients:
2 cups cooked shredded chicken
1/2 cup Mexican cheese (or mozzarella)
1 avocado, diced
2 tablespoons cilantro, chopped
4 large multi-grain tortillas (or flat outs)
1 tablespoon oil
Left over chicken can be used for this recipe.
Instructions:
1. Mix the shredded chicken, cheese, avocado, and cilantro together.
2. Lay a tortilla flat out on a plate and add 1/4 of the mixture. Form a roll. Repeat for all tortillas.
3. Pour 1 tablespoon oil into a heated pan or griddle. Put all tortillas in the pan and cook on medium-high heat for 2 minutes. Flip the burrito and cook until golden brown.
Left over burritos can be frozen cooked or uncooked for up to 3 months.
Audrey's Favorite Workout
Warmup
Walk- 15 minutes
Run- 10 minutes
Stretch
Workout
50X Jump rope
25X Crunches
20X Reverse crunches
30X Bicycle crunch
20X Walking lunges w/ weights
20X Hip Raisers
30X Russian Killers
20X Kettle Ball Flys
20X Arm Flies w/ weights
Plank
Side Plank
Cooldown
ArcTrainer- 20 minutes
Stretch
Hopefully everyone has a great weekend and can find some motivation! If you ever have questions, comments, or concerns, I would be glad to talk! Thanks again for all of the support! 2 more lbs until I reach my first set goal!
xoxo, Audrey
First Bearcat football game of the season was enjoyed with my favorite! We love football season!
Thursday, August 21, 2014
A Picture Says A Thousand Words
When you start to think about health and fitness, your mind takes over. Ever seen the quote "Your brain quits before your body"? Health and fitness doesn't happen over night. Your motivation and education for health and fitness can happen over night, but not a weight loss or mass gain. I have to admit that I try to stay as positive I can on this weight loss journey, BUT once in a while the thought crosses my mind of "this is going to take FOREVER".. This thought, I think, is where people let their brain win and say, I give up....I did.
1 year ago I was on a fitness challenge and had lost 15 lbs. I was not so much focused on food as I was getting in physical shape. One day on my run I let my brain fill with bad thoughts. One being, "You're going to give up sometime, you can't do this forever, why not just quit now".. Another being, "I'm just going to be fat and happy forever".. Jillian Michaels would scream at me for this. NEVER call yourself names or use your weight as a joke. Stay positive and work hard, you will get there! Nothing in life that is worth it happens with the snap of your fingers. YOU CAN DO THIS!
If you are anything like me, you surf Pinterest for all things healthy. Motivation, recipes, workouts, quotes, etc.. In this post I am going to show you how Pinterest can be a good thing, but can also make those 'thoughts' that I talked about, worse.
Tell me you haven't seen this picture before.... I haven't eaten sweets for 2 weeks, and sweets are my weakness in life. They are the sole reason that I have love handles. I found this when I typed 'health motivation' into the search box on Pinterest.. GREAT motivation (not). Yes, you will survive if you eat a cupcake, but the beginning of your diet is about ditching the cravings. Tell me what health benefits a cupcake has for you besides making you have a 'cupcake top'. NONE. PLUS, I am not genetically predisposed to being 'fat' but I do have big bones. No diet can change big bones and chances are I am never going to have a thigh gap. So, I chafe. Get over it. Your legs are what take you everywhere in life and sometimes we take those legs for granted. Some people don't get the chance to chafe. Be thankful.
This is my absolute favorite picture that I will show you in this blog. When you come to the realization in life that each meal is not to fill your stomach, it is to feed your body the nutrients it needs to function, you are winning. As I said before, a cupcake has no health benefits. Not a vitamin, not a healthy fat, not giving you energy, it is actually giving you fatty sugars. WHICH, by the way slow you down, so add another pound to the body you already dislike. You hear it all the time "Your body is a temple". But seriously people, your body is what gives you life. Gives you the ability to get out of bed healthy every day. Allows you to walk. Allows you to do what YOU want to do each day. THAT in itself should be motivation to put nothing but healthy foods into your body.
Do I even need to write about this one? Make this promise to your body. To yourself. Change your life, change yourself. PROMISE yourself.
How am I losing this weight? I'm eating healthy and taking this awesome new diet pill called "Get-The-Hell-Up-And-Work-Your-Ass-Off-Every-Damn-Day"! That my friends is not a fad, and it will not be added to the failed list. Promise.
A diet isn't for a week, it's for a lifetime. It is a life change to make you better. When you are on a diet for a week, or just a month, you fail. Nobody wants to be a failure. Tell yourself that YOU WILL DO THIS!
THIS is why you keep going. You set a goal in the beginning that you know is going to be worth it in the end. The bad thoughts that you feed yourself, can be easily beat with positivity. Yesterday was the beginning of my fitness journey and I am in more pain than words can describe. However, I'm going back tonight because I know it is what it takes to get me where I want to be. Always think of the big picture.
I've been excited since the first .1 lbs dropped off. Be happy for yourself! No matter what the milestone, even if it is just going to the gym every day for a week, be proud of yourself!
Everyone is going to have their awesome days and their bad days. That is part of life. But when that day comes remember this. You don't have to beat yourself up! Go back to my first post and read my suggested article of why men lose weight easier than women. One of the reasons was that they have an 80/20 rule! Not every day is going to be 100% but make sure they all average up to 80%.
Last but not least. Don't quit! Be stronger than every excuse that you could ever come up with and do it! I'll end with what I began with, "Your brain quits before your body". Don't quit!
I may say things that not everyone will always agree with. That's fine. I want you to argue with me. Because if you are arguing with me, that means you are also on this journey and have learned things for yourself. You want to put your knowledge up against mine. I am not saying that I am a fitness and health guru but I sure hope to be some day! The best way to learn is to get out there and do it!
My reminder to you today is all of these pictures. Make this the post that you repeatedly come back to and read for your daily motivation. Even if it means skipping the health and fitness section of Pinterest.
xoxo, Audrey
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