I'm Changed

I'm getting worse at writing my blog as each week goes on. Between a part-time job, full-time school, working out, and time for Ross, my blog tends to come in last place.

I hope all of you are still following and watching my journey each step of the way, because YOU are what has made all of the difference in this time around.

Did you know that when I started this blog I thought that it would be a flop? I had started a blog with a diet I tried before and I couldn't stick with it. I couldn't find things to talk about or find my inner self that wanted to be heard in writing. Well.... I found her. She was there all along. Now she is leading people in the right directions in life to help them better themselves. It's really an enlightening and empowering experience and sometimes I get happy tears just thinking about the lives I have affected.

I became a beachbody coach, not to make money or to sell product, but to have a title to what I was already doing. Next week will mark 7 consistent months on this journey. Can you believe that? (It also marks 1 year with Ross William which is AWESOME!) 7 consistent months of self discipline and telling myself that I am good enough for this change. 7 months of seeing someone new in the mirror each week. It's kinda crazy! I love being a Beachbody coach and I love the products and will recommend them to anyone, but let's be real. Not everyone is going to do it. I still want to be the person someone can say, "Hey, I have some chicken in my fridge, what should I have for supper?". I don't want to charge them for asking me that question because it makes me smile and gives me a reason to keep going.

This blog lets me know that there are eyes all around.. and they are all on me. Watching my every decision, workout, and food put into my mouth. This blog tells me that even though I have changed, I still have people around me who care about me and want what is best for me. That's why this blog, and this blogs followers are the bomb.com.

You know what I haven't done in a while? POSTED A RECIPE!

This week I ran a 5 day clean eating challenge on Facebook that went incredibly well and nearly everyone in the group lost weight or inches on their waist. Even 2 pounds... that's a step forward! The food in the challenge was to show you that healthy can be yummy too. I promise...it really can! Today I am going to share the best chicken I have ever eaten in my life and some really awesome broccoli, even if you hate broccoli like me. Please do try this recipe and share your pictures with me!

Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli (Family of 4 Portion)

Ingredients:
*Four 6-oz. chicken breast halves

*1/3 cup Dijon mustard

*3 Tbsp. honey

*1 Tbsp. parsley flakes

*Salt, to taste

*4 cups Broccoli

*4 Tbsp. Parmesan cheese

*Garlic salt, to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6-oz. chicken breast half in the  mixture. Cook on a grill for about 7 minutes on each side (or until chicken's fully cooked).
Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt, and 4 Tbsp. Parmesan cheese.

 

 

xoxo,

Audrey

PS. Want to be apart of my next 5 day clean eating challenge? Message me on facebook or contact me now!

Click HERE to Begin a New You!!

While I was stalking people on Instagram, my hobby, I ran across another girl who went on a fitness journey and read through some of her posts. I'm good at stalking so beware. ;) One of her posts was a picture of the treadmill screen and she had burned 926 calories in an hour on the treadmill. Someone posted "HOW DID YOU DO THIS!?" and she wrote, "Turn your incline up to the highest setting and walk for an hour! Turn a good show on and the time flies!"

Put the incline on high, she said...... walk for an hour, she said.. Time flies, she said......HOLY FREAKIN COW I'm pretty sure I am not going to have movement in my legs in the morning. Make that tonight. I think one just fell off tonight.. OUCH. On top of my leg falling off I sweat enough to fill up a gallon zip lock baggie, I'm sure of it. However, I felt major satisfaction when I walked out of that gym and felt like I truly gave it 100%.

Today I reached a weight that I am almost sure that I haven't seen on the scale since maybe 6th grade. I made it into the 170's and I couldn't stop smiling all day. Do you have any idea what it feels like to have small success like that? I could not wipe the smile off of my face all day because I feel like I truly have control over my own health. It's an empowering feeling!

I have to give partial credit to my 170's to my change in eating plans. It's hard to be strong in both exercise and in the kitchen. I have the exercise down and figured out but the eating was hard for me. I had all of the materials to help me make a good eating plan and help me stick to it but I was putting it off. I was making the excuse too much of "I workout, so I can eat this cookie, they counter balance". Instead I need to plan my day around planned cheats to make sure I still get the nutrients instead of my lapse of self control. Sunday I sat down and made my grocery list to last me each meal the whole week and did some meal prep once I got home. I started following the beach body 21 day fix eating plan.

I don't follow the Beachbody workout portion of the 21 day fix, I only follow the eating portion (aka I didn't pay for it through Beachbody, neither do you). The key is to workout at least 30 minutes each day because that is what the workout video would be if you used it. 30 minutes of workouts and eating healthy will pay off eventually! Most people see results within 5 days! 5 days people!

What is the 21 day fix you ask?

The 21 day fix Is accompanied with 6 color coated food groups. Green is veggies, Purple is fruits, Yellow is good carbs, Blue is healthy fats, Orange is dressings and seeds, and Red is proteins!

To begin you have to do a small math equation. You take your weight X 11. Then add 400 (for any workout you may do). Then Subtract 750.
EX: Mine is 178 X 11 + 400 - 750 = 1608





There are 4 groups which you may fall
1,200 - 1,499
1,500 - 1,799
1,800 - 2,099
2,100 - 2,300
No matter where you fall, do not be discouraged! This eating plan will give you the nutrients your body needs and help you lose the weight quicker!

Once you figure out where you fit into the groups you will then know how many foods from each colored category you are allowed per day.

From here you should make a grocery list from each category for the week. I plan 7 days in advance and make all of my meals in advance so I have no excuses. I know this sounds like a diet and may suck but it really isn't a diet. It is showing you how to have the nutrients in your diet that you really need. You will see a change within a few days of how good your body feels with the right nutrients!





The Green Container is 8 liquid ounces
The Red is 5 liquid ounces
The Purple is 8 liquid ounces (but most fruit is specified, so you won't need to measure)
The Yellow is 4 liquid ounces
The blue is 2 liquid ounces
The Orange is 1 liquid ounce
And then your teaspoon.

On top of eating correctly you should drink half of your body weight in water. For example: my body weight is 178 so I have to drink 89 oz of water each day.

If you have one bad meal or give into temptations don't throw the towel in for the day. Jen, a trainer off of the biggest loser says our minds can be a dangerous thing. We often get into the F*%k it mood when we eat one thing bad during our day. If you give into a cookie, learn from it and figure out what you were feeling when you gave in to help with next time. Don't say, "well, I already ate a cookie so now I can eat bad the rest of the day". This goes back to the 80/20 rule. Focus on each week being 80% healthy and 20% bad. If you do better than that AWESOME!

Want support and motivation? I am willing to make a Facebook group that is private for everyone to talk about their weight loss journey. From workouts, foods, struggles, successes, and good/bad days. If you are interested comment on this blog, message me on Facebook, or text me!

This week I began a new challenge myself. I have started the challenge package from Beachbody for PIYO. This is a mix between pilates and yoga and shakeology each day. I will be doing this for 90 days and keep you in on my results and progress! An important part of each persons weight loss journey is to make sure you are always challenging yourself.

A lot of people have been asking me for a workout for beginners. This is one of my favorite HIIT workouts that you can do at home with not a single piece of equipment. You can do as many as you can and push yourself a little harder each time. This will start you out slow and you can Youtube "Interval Training" workouts too to find more. https://www.youtube.com/watch?v=VhdXXqcoco0

I believe in each and every one of you and I know that you can start this new year as the old you and finish the new year as a new you. Believe in yourself and do this for yourself!

XOXO, Audrey

Minor Setbacks

Being sick is possibly one of the first things at the top of my "Things I Hate List". It is painful, uncomfortable, and boring. Worst of all I'm fairly sure I have been suffering from minor depression for a few days this week and last, I just didn't have time to notice it because I was only awake for approx 6 hours a day. Sleep was my middle name. Sleep was my life. Sleep was everything to me and more. Being awake for only 6 hours a day meant that I had NO time to workout, or the energy to do so. Which is why I was pretty sure I was in depression because is all I wanted to do was workout.

I am used to working out each and every day. I only miss Saturdays, which I still go for a short jog on that day. I only had the availability to work out 2 days this last week.... OUCH. I knew my weigh in was going to be embarrassing this week, and it was. BUT I'm not going to let it get to me because I know I had a reasonable excuse.

Do you know what a migraine is? By definition when you type it into Google it is, a recurrent throbbing headache that typically affects one side of the head and is often accompanied by nausea and disturbed vision. This has been my life for nearly 2 weeks now. I have started off slow(ish) this week because it is midterm week. In other words, hell week for college students. I have huge projects and tests due this week and still dont feel good all on top of that stress. If you have any amazing tips for migraine relief please don't hesitate to let me know.

For the more positive side of things! I have lost 13.6 pounds to date! Amazing amazing amazing is all I can say! Also, I have a new workout partner! She has come to me for motivation and guidance and we are going to go about this journey together! Knowing that people look to me as a teacher, mentor, or simply for motivation makes me SO happy! This whole journey has been worth every second so far.

I am going to post my transformation picture so far as of my birthday in July. And with that picture I want to say thank you to every single person who has encouraged me so far, who has picked me up when I was down, and who has smiled at me and told me how great I look. I am SO thankful for the support group I have gathered.

Far left is me at the heaviest I've ever been (208ish lbs), Middle was my birthday in July (200lbs), and far right is yesterday at (186lbs).

This should remind every one of you that we all have the power to do this! We have to search from within and find the strength and determination to do what we want! I believe in all of you and I am full of happiness for myself tonight.

Don't ever give up on something you think about every day! If you eat a meal and feel guilty, find a way to change. If you put on clothes in the morning and hate what you see, find a way to change. If you don't want to dress us because you don't want to show off your body, find a way to change. Change for YOURSELF not for others. Change for your future. Change is the only constant.

xoxo,
Audrey

Down and Discouraged

Hi, I'm Audrey and dieting is hard. Everyone keeps asking me how I am staying motivated and how I am doing so well. Truth is, without Ross, I would have given up already. I cried my eyes out for an hour in the truck the other day and wanted to throw in the towel. Ross told me how proud he was of me, and surprised at the motivation that I had to do this. Friday we will have been dating for 6 months so we are still in the learning stages of our relationship. I have learned a lot about him through my diet, as I'm sure he has learned about me as well. I have learned that he is loving, patient, encouraging, funny, and my rock.

Friday night, I decided to share some popcorn with the group I was with while watching my brother play in his first football game as a senior (GO BULLDOGS!). It was pointed out to me that "popcorn is what makes you fat".. It took everything I had to not break down right there and cry. I know that everyone wants the best for me, but when I'm trying to lose weight, don't point out that it's going to make me fat.. Kindly suggest that I will regret that choice later and should choose something healthy. Because people like that are the reason that eating disorders form. ATTENTION, I have a dirty little secret. I battled bulimia on and off for 2 years because of people like this. Pointing out that if I would just give up sweets or if I would eat less, I would be so gorgeous and skinny! To a girl that wants to lose weight, she wants that food out immediately because she feels so guilty, she feels like if she gets it out she can be 'skinny and pretty'. Don't be the person that drives people to eating disorders. Please for the love of pete find a kinder way to suggest a healthier alternative to them. 

I got discouraged that night on the way home but Ross picked me right back up and put me in my place. He told me that if I gave up now I would have to start all over from the beginning when I wanted to jump back on the train again. Starting over gets old. Stick it out and keep going even if you want to beat yourself up for a small cheat. You have to have those cheats, or you will always cheat. Eventually the cravings will leave you and you will only be craving healthy foods. Give it time and don't over do the cheat. A good friend of mine gave me some awesome advice the other day. He told me to PLAN a cheat meal every 7 to 10 days. Reward yourself for all of the healthy eating in the previous days and schedule ONE cheat meal (not a full day).

I have been going to the gym for almost 2 weeks now.. Can you believe that?!? Time has flown faster than ever. I have been eating healthy for almost a month! CRAZY! I took my sister with me to the gym the other day and it was probably my favorite gym session so far just because I love her so much and love getting to do things with her. :)

Kels doesn't do the working out thing. So this was her annual session, and her soreness showed for it. We just lifted weights that day, mostly arms, with some light cardio.

Working on our biceps and learning how to use all of the weight lifting machines that day was the highlight. My gym was having some water leak issues so we got the pleasure of being the only 2 in the gym that day.


Ross's mom is on Weight Watchers so she is VERY supportive of my diet and I couldn't be more thankful for that. Because of her my weekend of eating was healthy and easy. She stocked the house with all healthy foods and gave me no other options. Tomorrow we are trying a new chicken that I would like you to have the recipe for so if you are looking for something new to try on your day off, you can try it to!

Chicken with Lemon-Cucumber Relish (from Midwest Living magazine)
Prep 18 minutes      Grill 12 Minutes
4 skinless, boneless chicken breast halves
1 to 2 tablespoons olive oil
2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon cracked black pepper
2 1/2 cups chopped seedless cucumber
1 large tomato, chopped (1 cup)
1/4 finely chopped onion
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
2 cloves garlic, minced
1/3 cup nonfat plain Greek yogurt
1 tablespoon honey
1 tablespoon milk

1. Brush chicken with oil; sprinkle with cumin, salt and pepper. Grill chicken on a covered grill directly over medium heat for 12 to 15 minutes until done, turning once.
2. Meanwhile, for Lemon-Cucumber Relish: In a medium bowl, combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic. For yogurt sauce, in a bowl, stir together yogurt, honey and milk. Serve chicken with lemon-Cucumber Relish and drizzle with yogurt sauce. '

Per serving:
283 calories
8 g fat
109 mg cholesterol
503 mg sodium
12 g carbohydrates
1 g fiber
40 g protein

I am back to being enthusiastic about my journey and I am ready to tackle this week. My biggest thing that I want to remind you of is be sure to find your support group. Without a support group you may succeed but not hold yourself as accountable. Find the ones around you who are ready to push you to be your best, BUT also understand when you can't be at the top of your game. Find someone you can cry to and ask for guidance, even if that person wants nothing to do with weight loss at all. As I say every week, I can do this! YOU can do this!

Never, never, never give up. -Winston Churchill

xoxo, Audrey