Healthy Holiday Bootcamp- starting November 14th!!

Hey everybody!

Most of you know that I started a HEALTHY lifestyle change 2.5 years ago and it has forever changed just about every aspect of my life. 

It's time for me to GIVE BACK and invite YOU to our upcoming accountability & support group that starts November 14th!

We are going into one of the HARDEST times to stay on track with our nutrition and fitness - the HOLIDAY season! 

We will be focusing on how to create HEALTHY HABITS that you can take BEYOND our accountability & support group! Habits that you can use for the rest of your life. Habits that will help you feel the BEST you have felt! Habits that you can incorporate with your family! Yes, everything we do is FAMILY FRIENDLY!

We will be focusing a lot on how to still be able to ENJOY the holiday season and goodies that come along with it, but also finding balance with healthy food and portion choices!

We will be supplying you with a TON of HEALTHY, family friendly holiday dishes that you're not going to want to miss!

Please select "Going" or "Interested" if you're ready to make a HEALTHY change in your life and you would like to learn a little more about the at-home exercise programs and nutrition tools that have helped me become the BEST version of MYSELF that I've ever been!

***There will be a few GIVEAWAYS during the event, so make sure you stay connected!***

Please note: This is for non-coaches and those who are not currently working with another coach! Thanks!

If you are interested, please head here to RSVP on Facebook: https://www.facebook.com/events/195835497519726/ 

Happy Halloween!

Happy Halloween, everyone!! What did your little ones dress up as this year?

I love making these. Halloween through the years with Addie. 

2012: pumpkin

2013: Fox

2014: Minnie Mouse

2015: Doc McStuffins

2016: Coronation Elsa

Twas the Night Before Game One (World Series edition)

I couldn't resist sharing this here...who else is excited for the Chicago Cubs to be in the WORLD SERIES!?

Twas the night before Game One (World Series edition)
Posted on October 24, 2016 by Michael Norton

‘Twas the night before Game One, and all through Chicago,

Every Cub fan was stirring, like they’d just won the lotto;

Was it fate? Was it God? There were plenty of theories,

Seven decades of wait; the Cubs made the World Series!

Despite all the doubts, talk of “curses,” and worry,

Cub Fans’ eyes shed a tear, from Belushi to Murray;

The city was chaos, this wasn’t a dream,

For our boys in the pinstripes, had beat LA’s team;

In Game One there was Lester, he pitched quite the gem,

But it wasn’t his effort that caused the mayhem,

With the lead down to zero, and our chance to win, narrow,

Lo! Behold! A grand slam! And the hero: Montero!

It was on to Game Two and the bats, they went cold,

Give all credit to Kershaw – he’s a beast, truth be told;

Game Three was the same, as the Cubs failed to score,

And some fans, they worried, they had seen this before;

At the start of Game Four, Cubs looked flat, to be blunt,

But that all turned around, with a Fourth Inning bunt;

When what to our wondering eyes did occur,

But a ten run barrage, it all seemed like a blur;

And the runs kept on coming, in Game Five, that is,

With an offense that proved they’re the best in the biz;

Jon Lester, again, used his whole bag of tricks,

Sending all to Chicago, for a decisive Game Six.

The feeling, electric, the atmosphere, great,

As Kyle took the mound, and Contreras, the plate;

A hit in the first, and one more in the eighth,

That was all he gave up; as we all kept the faith;

The Cubs, they were fearless, despite their opponent,

They hit hard and ran fast, and seized every moment;

They knocked Kershaw around, and showed no fatigue,

And they proved they were tops, in the National League;

Now it’s on to Ohio, to face Cleveland’s tribe,

And we all have that feeling that’s hard to describe;

No more home-field advantage, as this series begins,

It’ll take our best efforts to get four more wins;

Of course, Cleveland’s got pitching, a bullpen that’s stacked,

You can bet that their ballpark and streets will be packed;

While they’ve got some guys hurt, and don’t have a big name,

They beat Boston, the Blue Jays – they play a good game;

Perez is their catcher, with an arm like a gun,

So the Cubs might think twice when deciding to run;

And their DH Santana, hits with power and might,

Napoli is a threat, if his timing is right;

Francisco Lindor is a great, young shortstop,

And Kipnis at second base, sure has some pop;

Should any one game be a 9th inning thriller,

Their bullpen is tough, with Allen and Miller;

Despite this, I feel that this Cubs team can do it,

They’ve had ups, they’ve had downs, but they’ve always blown through it;

Different guys have stepped up, at the drop of a hat,

And they’ve done it with defense, and Matt Sczcur’s bat;

Regardless the pitchers, regardless the order,

Regardless if our DH is Soler or Schwarber;

With our grandparents, parents, friends and siblings we’ll cheer,

Every Cub fan BELIEVES that: “next year” is here;

For Harry! For Ernie! For Billy! For Ryno!

For Maddux! For Jenkins! For Pat Hughes and Ron Santo!

The Cubs won a lot, they’ve been put to the test,

But it’s time to beat Cleveland and give them our best;

“Sure as God made green apples,” as Harry did say,

The Cubs would be in the World Series someday,

Well that day is tomorrow, the Fall Classic is now,

And the Cubs have a chance, they can win: HOLY COW.

So root for the Cubbies, and keep Wrigleyville rocking,

On the doorstep of history, this team is now knocking;

If you cheer for the “tribe” – well, our line up should trouble you,

A century’s enough, now let’s go fly the W.

I never thought yoga would do this for me...

            Happy Friday everybody, I wanted to share that no matter what my step meter says with zero intensity minutes measured all week ;) that I have been working out every day. This has been my first week of the 3-Week Yoga Retreat that I've been doing online from Beachbody on Demand and it's been amazing.

            Most people know that yoga can help you relax and increase flexibility- within the first four days this week I was already getting deeper into stretches and felt so much more flexible. The direction given by the trainers is so precise that I have made little adjustments to poses that I have been doing wrong for years. I've been getting deeper stretches; I've been feeling less pressure in my lower back as I'm learning to even breathe more correctly in order to support my lower back. I have always suffered from low back problems until I found PiYo but this yoga retreat has been amazing for my back: it hasn't even been cracking at all in the morning or feeling tight at all.

            Another thing I know people don't like to talk about, but yoga has helped my digestion amazing even more than the added bonus than having my daily Shakeology with the digestive enzymes and probiotics and all that good stuff. I did some Googling and I didn't realize that so many yoga poses with the twisting and the concentration on your core and your breathing really help loosen up your intestines and get everything moving so there's no stagnation or no uncomfortable feelings or anything like that.

            I have also noticed since I wear a Garmin Vivofit all the time is that my sleep graphs in the morning have been really different: it seems like there's a lot more dark blue (deep sleep) on my graphs every morning as opposed to light blue (light sleep). I am a numbers nerd, so I went through the 9 nights that I have been doing the Yoga Retreat so far and then I did the same number of nights before I started. I wrote down the amount of deep sleep and total sleep that my Garmin has telling me I've been getting.

            I had been averaging 9 hours and 15 minutes of sleep in the 9 nights leading up to my yoga program and I was spending 23% percent of that in deep sleep (2 hours, 11 minutes) each night. Since I started the Yoga Retreat, I've actually only been averaging 9 hours of sleep a night (I had bible study, girls night, and have been up late watching the Cubs in the playoffs). So I’ve actually been getting less sleep per night then before the yoga program but I have been spending 29% of my night in deep sleep, which works out to 2 hours and 45 minutes. This means I've been getting less sleep overall but I have been getting half an hour more of deep sleep at night!!

            Deep sleep is so important to your physical health, your mental health, and to your whole body because that's when your body regenerates. Deep sleep is when things get moved from short-term to long-term memory; it's when your muscles rebuild themselves; it's really where you just get reset for the next day. The fact that I have been sleeping less but been getting more deep sleep has been such an added gift that this program has given me…in addition to the better digestion, in addition to the less tightness in my lower back, in addition to the increased flexibility, in addition to not just the less tightness in my back but I feel taller and lengthened.  That is an amazing benefit of yoga: you feel just stretched out and you don't feel as so compressed and tense.

            Oh, and more deep sleep means that I have had more energy during the day it's just one of the greatest things that I think Beachbody has come out with because anyone can do this! The fact that it is free is totally amazing. If you want to try this yoga program, it takes 21 days and no more than 30 minutes a day (the weekends are actually shorter)- it's totally free with your trial of Beachbody on Demand. If you have never tried yoga before, you should give it a try! It's going to help you sleep better; it's going to help you de-stress; it's going to help your energy, your digestion…everything! It's not got some of the Eastern religion connotations or weird music to it, it's just stripped down simple basic yoga and it's going to make you feel great.

            I had been looking for a low-impact program to continue on from Country Heat and this program fit the bill for me. If you want to learn more about it or if you want to keep following my journey please stay tuned and make sure you are following my Facebook page at www.facebook.com/boeknowscleanliving

Beachbody's newest supertrainer: the 20's workouts

Have you been watching #the20s on #beachbodyondemand the last few months? Who do YOU want to be Beachbody's next super trainer?? 

This will be a longer post, but here's my thoughts on the workouts and trainers:

I'll feel this tomorrow!! Today did all 3 beginner workouts from the 20s on BOD so I could make an educated vote. I was so busy all week- I wish I would have prioritized these so I could have also done the 3 advanced ones. I didn't realize there was only a few day window to vote.

I just did all 3 beginner routines. I was most excited for Erica's because I've been wanting to try barre. But I felt it was all counting and no explanation or personality really. Some moves made me feel a burn, but I felt rushed in keeping up because the moves weren't demonstrated first like the other 2 did. She didn't get much airtime this season. I almost wish Derrick was in the finals instead of her but I do remember he was bad at counts.

I loved Joe's. I like his personality and was funny but also his take on low impact but also cardio. I felt a bit too much flirting with Shallamar but he interacted with both of them great and made me laugh. I had FUN doing it and listening to him. I'd never done most of those moves but he explained well and used his other people a lot. I enjoyed hearing a bit of his fitness backstory with the multiple knee surgeries and why he works out this way.

I liked Megan's and was the most out of breath from hers. Some was from rushing from move to move. I didn't like that I needed equipment. I used my couch and pretended there were lines. Needing to buy equipment is a big barrier to people for trying a program, especially those who don't have a lot of space to workout in. It took me half the time to figure out the overall plan of the workout, lol. Her moves were nice, I had to modify many because my shoulder is strained right now. Her personality was good but lacked that extra special thing Joe had. I feel her story and inspiring her dad and family to change their lives is very cool and it was definitely played up with a lot of camera time this season. For a beginner program, hers was the hardest for me.

I might watch the others tonight but if I had to vote based on workouts alone, I'd vote Joe. Although his elevator pitch was atrocious and it drove me crazy that he mis-said 22 Minute Hard Corps as 22 Hard Corps. Megan I think won more of the challenges, and Ericka was a quiet front runner in the rankings all season long.

What do you think? If you haven't been watching, who would you vote for just based on this quick review? 

preparation is key

I love how prepared Andrea is for church on Sundays. Can't get easier than that! 

taking a "sick day"

When I was young, I was sick a lot. My dad worked an hour away, and my mom half an hour. I spent a lot of time laying sick in the nurses office at school waiting for my mom to come pick me up.

Every single time she came to get me, I felt terrible that I made her miss work. But I needed my mommy to make me feel better.

Today my poor girl spiked a fever on her field trip to the Nature Center so as she snoozes it off (hopefully) I moved my office to be by her side. Wrigley is sleeping at her feet, and Kirby is at mine.

Being able to work anywhere and completely shut down is an amazing freedom I have because of my coaching job. I don't have to choose between work and her, but if I need to- it's no contest. Being a mom is my #1 priority and always will be. My boss understands that, because I AM my own boss.

Country Heat: a simple, fun cardio dance workout with fool-proof nutrition tools

Here is my 30 day Country Heat transformation!! I found myself really enjoying the dances (especially those on disc 2) despite not being very coordinated or really a country music listener. Every day the 30 minutes flew by with constant movement and fun songs.

I love Autumn's training and teaching style and really loved the move breakdowns. This was a walk-through speed without the music so you weren't trying to figure out the moves DURING the workout itself.

I did not miss a workout OR a Shakeology, and was more mindful of my portions, waited a while before wanting 2nds or dessert (and almost all of the time ended up not being hungry enough after waiting), and really felt some changes in my core/waist. 

I have gained weight this year due to removing my Mirena in the spring (sorry if that's TMI for you, but I'm being honest) and have struggled seeing that number on the scale increase EVEN THOUGH I know that it's just a number. Doing this low impact cardio workout gave me the results I was hoping for. 

This picture may "only" show a 2 pound weight loss but to me it feels like a lot more. I feel shrunken, not starved. Does that even make sense?? lol. I feel so much leaner in my entire torso, and even see more muscle tone in my legs. To achieve that without using weights or killing my hips, knees, and back is amazing.

The picture here also shows more than my stats. It shows a 30 day commitment: to myself, and to my challengers. I don't invite people to my accountability groups to sell them something and leave them to fend for themselves. This stuff changed my LIFE- why wouldn't I want to share my experience with others?! I am there every single day, doing the same things that I ask my challengers to. We've formed a support system and are there for each other every single day.

ANYONE can benefit from improving their nutrition, and the tools in this program make these changes with no guesswork or confusion. I believe this fitness program is the MOST ACCESSIBLE to anyone, regardless of injury or current fitness level. What do YOU have to lose by giving it a try? If this looks fun to you, please reach out to me.

Squashing Some Misconceptions about At-Home Workouts

            I titled this post today “Squashing Some Misconceptions” because I think that unless you go out and you learn the information about what it is I do you may have some misconceptions about it, especially about the fitness programs: that they may be super hard and you can't do it, or you don't have the time, or the space. I just want to let you know where I did my workout this morning. I'm at my in-laws house and all you need is like an L-shaped space: that's it. All you need to do is be able to take a few steps up and a few steps to the side. For the dancing workout programs like Country Heat and Cize, an L-shape is all you need. For most of these workout programs you just need to be able to have that bubble around you: if you can put your arms out and twirl in a circle without hitting anything that's all the space you need to workout at home. You don't need fancy equipment, either. Country Heat in particular requires no equipment at all, just my body, and I'm sweating like you wouldn’t believe. So that’s the first misconception: how much space you need.

            The second misconception about working out at home is that you need a ton of time: these workouts are 30 minutes long. That’s not a ton of time in the grand scheme of your day, especially given that in the morning it will really get your blood pumping, digestive system moving, and give you energy. You probably won’t even need your coffee! You can even have the news on in the background and mute the workout on your computer so that you can do the news and your workout at the same time.

            I am two-and-a-half years into my fitness journey, so I have done extreme programs. There are programs, like Country Heat, that are so accessible for anybody. Country Heat has been making me sore: squats and stuff like that are built into the moves. It's very deceptive because you think it's easy just because it's simple. But because it's simple everyone can do it, if you're willing to try. You don't have to get all the way down in your squats or jump huge like some of the people; as long as you're moving and having fun that's all that matters. There's no equipment, just your body. You’re not just standing there and doing squats, push-ups, or burpees; you're just moving and following along to the music and it's so much fun.

             

            I can tell you that I have felt a world of difference in my midsection from this program. I have been more mindful of what I have been eating, I haven't been 100% on the eating plan because let's just face it: I don't like vegetables but I fit them in. I’ve also been more mindful of what I eat if we eat out. For example, last night we drove through McDonald's because we were traveling during dinner time and instead of a double quarter pounder with cheese and chocolate chip frappe that I may have had a couple months ago, Corey and I split the two cheeseburger meal, shared the fries, and I just had water to drink. I know that’s not the same as grilling some salmon with steamed asparagus and olive oil and sweet potatoes on the side…let’s be real, its not. But of the choices I had available, I made a good one. I didn't starve myself and skip dinner I just had a smarter portion of what was available.

            I have lost some weight, I have lost or gained some definition in my midsection which is awesome and if dancing around in my living room for 30 minutes a day can give me a few pounds shred, a few inches lost, and some confidence to rock some new yoga pants…that's a win in my book and that's really what it's all about. This health and fitness journey is about giving you the confidence to know that you're doing something that is better for your body. When you find yourself not craving junk anymore and you find yourself having an apple with your daughter instead of grabbing your secret stash of M&M’s (because let's really be real, most moms have a secret stash to keep away from their kids so they don't have to share), you know you’re on the right track.

            I bought the program because my friends were doing it, so why don't you let some positive peer pressure change your life, too? Really!! My friend was doing fitness programs three years ago and I could have just ignored her, unfollowed her, or got mad that she kept inviting me but instead I was like “You know what? You're my friend; you have my best interest at heart and if you think that I can do this then I'm going to try.”

            And now I'm so glad that I did! So I'm extending an invitation to you! Let me exert some positive peer pressure on you: you need to try a program- I’ll help find one that is the perfect match for you. You need to try it, because what do you have to lose? If half an hour can make a day can make you a healthier person, a happier person, a more confident person, a more patient person…then why haven't you tried it yet?! You know I've been asking you to try it, so let's put the doubt, fear, and excuses away and let me help you. I will be there everyday with you. I promise that if you put in the work, I will not let you fail. Please reach out if you are ready to take that step today!