The struggle is real...

The struggle is real…

Let me start with… I’m starting a FREE 21 day clean eating challenge group on Facebook Nov. 3^rd!

BUT this does not give me an excuse for my eating this weekend…This weekend was tough.  After such a good week I let it all go to crap! I have no one to blame but myself and my own excuses.  Consistency is the key to staying / getting in shape.  I am by no means in the shape I want to be in.

My weaknesses are probably similar to yours.  The weekends and alcohol. 

So, it all started going downhill when I went out to dinner on Friday night.   Everyone deserves a night out with friends don’t get me wrong.  I totally deserved a dinner out.  I got to see my best friend and her husband and had a great time.  Here is where it went wrong.  We went to a BBQ place, so I didn't make the best decisions.  First, I had three beers when I could have easily had one beer and water!  Second, I ordered a two meat platter that comes with two sides and a piece of corn bread! The cornbread is so good.   My side choices were not great either.  They have mac n cheese and I am a sucker for mac n cheese.  So mac n cheese it was and coleslaw, because you obviously can’t have BBQ without coleslaw.

Now this one splurge meal wouldn't have set my whole weekend off, but Saturday we had family over to see our house.  Well, I started the morning right with my workout and Shakeology, but that’s about all I did right.  I made pulled pork overnight in the crock pot because it was an easy way to feed 10 people.  I should have made better side dishes, but I didn’t make the time to do that.  Instead, we bought coleslaw, macaroni salad, and potato salad.  STARCH, STARCH, STARCH! I did have a veggie tray and did munch on that quite a bit.  Oh not to mention, I had 2 beers, which I really didn't need!

I found two recipes on the Beachbody website that I could of made in place of my unhealthy store bought choices for the next time!

*RECIPES*

Bell Pepper and Cabbage Slaw

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
2. Season with salt and pepper if desired.
3. Cover and refrigerate for 1 hour before serving.

Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/14846/all/0/5

Veggie Pasta Salad

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 6 servings

Ingredients:
8 oz. whole wheat pasta (like fusilli, rotini, or farfalle)
3 Tbsp. extra-virgin olive oil
¼ cup balsamic vinegar
2 cloves garlic, finely chopped
¾ cup broccoli florets
¾l cup cauliflower florets
1 medium red onion, thinly sliced
1 medium carrot, cut into matchstick-sized pieces
½ medium red bell pepper, cut into matchstick-sized pieces
½ medium green bell pepper, cut into matchstick-sized pieces
½ cup sliced mushrooms
2 medium celery stalks, thinly sliced
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Cook pasta according to package directions. Drain; rinse under cold water. Set aside.
2. Combine oil, vinegar, and garlic in a small bowl; whisk to blend. Set aside.
3. Place pasta in a large serving bowl; add broccoli, cauliflower, onion, carrot, bell peppers, mushrooms, and celery; mix well.
4. Drizzle pasta salad with dressing; toss gently to blend. Season with salt and pepper if desired.
5. Refrigerate, covered, for at least 1 hour.

Nutritional Information (per serving):

Calories: 222

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 81 mg

Carbohydrate: 34 g

Fiber: 6 g

Sugar: 4 g

Protein: 7 g

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/16078/all/26/5/salad

The day didn't end with that.  After everyone left I went to the hospital to see my grandmother.  She just had surgery on her hip – partial hip replacement.  We were at the hospital for about 4 hours and it was getting late.  We left around 8:30 and we were starving.  So what was the easiest thing to do? Go out to eat.  We went to Outback, and I didn't say no to an appetizer.  Coconut Shrimp, steak, potato, and broccoli all washed down with a Sam Adams Octoberfest and glass of water!

I am rolling my eyes at myself at this point.

Sunday, great no plans today I can get back on track.  I started the day out with some eggs and a piece of toast.  Moving in the right direction.  The weather was beautiful, so we went for a great 3.15 mile walk around the lake by our house.  It was a great start to the day.  After the walk we even went and got pumpkins and mums to put on our front porch! That’s when it went downhill.  I was starving.  Instead of making something with veggies and protein, we had hummus and pita chips and some popcorn chicken.  Instead of making something for dinner we ate left over BBQ.  Oh and I can’t forget the two beers I had while watching football!!!! Where are my fruits and veggies???

Sometimes I wonder why I’m not really seeing great results. It’s because of weekends like this.  I know what I’m doing and I still make these bad decisions.  I’m hoping that by confessing my weaknesses it will make me more accountable to be healthy on the weekends.

One positive thing about Sunday was I made my meal plan for the week and decided to start the 21 Day Fix workouts again.  After doing one on Saturday and feeling sore on Sunday I thought it might be a nice change of routine that I need.  Let’s hope this gets me into high gear!

If you're interested in my FREE clean eating challenge group send me an email at ashleyfrancisfitness@gmail.com

My Story...

My Journey......

I was feeling very inspired today after reading a blog about a weight loss journey a coworker sent to me.   I say journey because it's not over yet.  Losing weight doesn't happen over night and it you can't ever stop working on it.  Well you can work on not losing anymore, but you still need to maintain what you have lost.  The real way to be successful is by changing your lifestyle. 

Here we go...

Summer 2006

As a young child I was told by the doctor at every appointment that I needed to lose weight because I was "overweight"  what does that even mean?  The number on the scale? (Shaking my head).  When I was around 9 I was sent to a nutritionist so I could lose weight. *side note - at this point in my life I was playing outside all the time, swimming year round, and playing softball*  The first thing the nutritionist did was take my body fat index.  I had something like 12% body fat.  (it was around that number - my mom would remember) She told me that I did not need to lose weight and that I should watch what I eat and continue to exercise.

Winter 2008

In middle school I was very self conscious about my body.  I wasn't the skinniest girl in the bunch and in middle school everyone is self conscious.  I couldn't shop at the stores that all the "popular" girls were getting clothes.  I decided to try weight watchers and had little success.  Most likely to do with my love for chips, chocolate, and mashed potatoes. I was still playing tons of sports and was very active. 

High school I had the same perception of my body.  Just not super happy about, but when you are 5'2 and have an arched back so your stomach sticks out and your butt sticks out what are you going to do?  I played field hockey, ran track, played softball year round, and even played ice hockey for a bit. When I was 16 I started working out at the YMCA on top of my sports (mainly in the winter - slow time for me when I stopped indoor track).  That's when I really started noticing results.  I loved it.  I felt good about myself. I went from a size 8 pants to a size 6 - which is shocking because my legs are so muscular I have no idea how I got them over my thighs let alone my huge calf's. 

Fall 2007

College was a wild ride. I'm sure we all had our ups and downs, literally scale going up, scale going down in college!! The scale definitely went up freshman year.  I was barely working out, eating college food, drinking, and stressed.  My sophomore year I joined an off campus gym and started running a ton and working out.  I lost a lot of weight between my sophomore year and junior year! I felt great and looked great!! Then I turned 21 and it all went down hill.  I was drinking more, never working out, and eating horrible food.  I really packed the pounds on and after graduation I didn't want to start working out or changing my habits. 

Thanksgiving 2010

It took me from 2009-2013 to get myself together.  I always had an excuse. I was waitressing for a year and I started working out, but I hurt my knee doing an exercise and went to the doctors.  I then found out I don't have that much cartilage in my knee.  I used that as an excuse.  I went  back to college for my history degree and secondary education certificate.  I was also working a part time office job and told myself I just didn't have time to work out. My other excuses consisted of: oh sure, I'll go to lunch with you! or Yeah, I can go to happy hour!  I'm just too tired from work to workout. 

October 2013

Finally, I started running.  In the fall of 2012 I ran my first 5k!! I finished in roughly 32 minutes.  It was a struggle and my legs were hurting.  Then in April of 2013 I ran my first 10k in 1 hr and 1 min!!  I felt so much better after this run.  At the end of 2012 I weighed my heaviest at about 184 lbs. Hard to admit.  From my 5k to my 10k I was running at least 3 times a week if not more.  I lost about 20 lbs during that time.  I was also stressed and not eating as much.  Which was probably not the healthiest thing for me, but I did force myself to eat during the days.  It was just a considerably smaller amount than I had been eating.  Instead of wings I would get a salad.  Which is a huge step! In the spring of 2013 I hurt my hip playing softball, but refused to acknowledge it.  I continued playing all the sports and running.  I ran my first half marathon Oct 2013 and finished in 2hr and 27 min!! I later found out that the injury was a torn labrum in my hip.  I had to do months of PT.  I wasn't able to run and I knew that something needed to change. 

June 2013

March 2013

I've never been the type of person to do a diet like Jenny Craig, Atkins diet, or a diet where you eat special food.  What happens when you stop eating that food?  What are you supposed to make yourself?  How much are you supposed to eat?  I'm just going to gain all the weight back!  These programs just weren't for me.  They seemed like a quick fix to a problem that would just come back when the programs were over.  That's when I learned about the 21 Day Fix!  It's the first program that really caught my attention.  It combined eating the right portions with workouts!  This program really opened up my eyes to all the things I was eating.  It's amazing the way it changes your relationship with food.  I got a container for all of my food and I used that to measure out what I could eat! It was simple.  I could eat normal food!  It really set me up to be successful.  I used this program for about 4 months and I still follow the nutrition plan.  I have been doing the T25 workouts for a few months now because I needed some variety.  I love working out everyday and eating healthy meals.  It just makes me feel 10 times better!

July 2013

Shakeology has been great.  I NEVER ate breakfast before the 21 Day Fix.  I just did NOT have the time for it.  By that I mean I couldn't pull myself out of bed 10 minutes earlier. Now i make a simple shake on my way out the door and have my healthiest meal on my drive to work!! This shake has really helped me with my energy and cravings.  It's crazy the way it helps with cravings.  I never thought anything would help that!!! 

I'm not finished in the journey of mine.  I am now at 161 lbs and still wanting to tone up and lose a few more lbs!  I want to get back to my healthy weight, but I know it takes time.  I'm willing to put in the time because this has become a lifestyle.  Sure I have my bad days where I want to eat wings, mac n cheese, french fries, chips, and pizza.  But everything is done in moderation.  I wont let one bad day set me back from all the good ones!  After having success before and letting myself go I'm dedicated to not letting myself go back to the self conscious, unhappy, unmotivated, lazy Ashley.

If there's a will there's a way!

If you want more information about any Beachbody programs or if I can help you on your journey please email me at ashleyfrancisfitness@gmail.com or check out my website www.beachbodycoach.com/chuckles3515 

Day 3 - Shakeology Cleanse

Shakeology Cleanse Day 3

I could not be happier that this is the last day of the cleanse!  I just enjoy food way to much to miss out on it any longer. Ok, maybe I am being a DRAMA QUEEN!  It really hasn't been that bad.  I just miss food, not that my salads haven't been wonderful.  Today I added pumpkin puree to my morning Shakeology to help with the stomach issues.

Side note - Pumpkin has many benefits!

1. Low in Calories
2. Helps digestion / diarrhea
3. High in fiber
4. Contains IU for vitamin A - good for your eyes
5. Rich in iron

http://www.livestrong.com/article/469900-what-are-the-health-benefits-of-eating-pumpkin-puree/

I had a banana again as a snack today, and a Shakeology for lunch and afternoon snack. A co-worker bought a lemon at lunch for her water and offered me some slices! HEAVEN! That was just the change I needed today.  It really just made drinking water all day better.  For dinner I had grilled fish salad.  I decided to use romaine lettuce today instead of the spinach to see if that helped with the digestion issues.  Today was a lot harder than the other days.  All I could think about was eating those dang cashews, adding peanut butter to my apple, eating the hummus in my fridge.  


The cleanse actually gave me tons of energy.  Which is surprising since I wasn't eating much.  I actually had enough energy on day 3 to do a T25 workout (Speed 2.0).

Would I do the cleanse again?  Yes, it really wasn't that bad and it was only 3 days!

Total weight loss - 3 lbs

Day 2 Shakeology Cleanse

Shakeology Cleanse Day 2

Today I had more internal struggles than Day 1.  I started the day with Chocolate Shakeology, then had a pear for a snack at lunch.  In the afternoon I REALLY wanted a little bit of cashews, which I have in my desk.  I kept telling myself you can eat a few they aren't that bad for you, but I knew if I did eat them I would be upset with myself for not sticking out the three days.  I'm proud to say that I did not eat the cashews! (I also wanted honey  mustard pretzels pretty badly, not going to lie)  I had 2 more shakes in the afternoon and a few strawberries. 

When I got home I grilled chicken again and made a salad that was sooo good.  I did notice that Day 1 and Day 2 after my salad my stomach was very "bubbly", but I couldn't go to the bathroom.  It might be tmi... sorry I'm not sorry! I'm not sure why, could be from the spinach?

I didn't workout as planned today.  I got home and could only think about eating my salad! I also cleaned my house a bit.  I am really ready to just get back into my normal routine. It makes it a lot easier for me to go to sleep and I have more energy during the day. It's been rough getting up for work in the mornings without working out before!! (Shocking to say).

I've seriously been craving - cashews, hummus, avocado, CHEESE and MORE CHEESE, and a buffalo chicken salad.

What is Shakeology and is it REALLY the healthiest meal of the day?

What is Shakeology and is it REALLY the healthiest meal of the day?

I started my journey with Shakeology in March 2014 thinking hey why not try something new.  I was making other shakes with water, yogurt, fruits, and vegetables.  After only a few days I noticed the difference Shakeology was making.  I didn't have the cravings I usually always have.  I wasn't craving chocolate in the afternoon!!

Shakeology is created with over 70 nutritious ingredients; proteins, vitamins, minerals, antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, fiber, and digestive enzymes!  All in one shake!! 

Proteins, vitamins, and minerals help reduce hunger and food cravings.

Antioxidents and Phytonutrients help detoxify and protect the body

Adaptogen Herbs help increase energy level


Prebiotics, probiotics, fiber, and digestive enzymes help digestion and promote regularity

Shakeology can be used as a meal replacement or a healthy snack.  I tend to drink it for breakfast because I don't like to spend too much time in the morning making breakfast before work.  ALSO who doesn't want to start the day with Chocolate! (or which ever flavor you like).  I usually have it with water and a little bit of almond milk.  However, sometimes when I have some extra time I will make a recipe!

You might say... IT'S TOO EXPENSIVE!!  Then you will stop at Starbucks on your way to work and drop $4-$6 on a cup of coffee.  Shakeology is roughly $4 a day and provides you with all the nutrition you could want in a day.  Since starting Shakeology I have been able to cut back on my vitamins, which means saving money!! 

Shakeology comes in different flavors, Chocolate, Vanilla, Greenberry, and Strawberry (vegan flavors available too)!!

It's easy to take with you.  You can wake up, get ready for work, make a quick shake, and drink it on the way to work!

If you want to try shakeology you can buy a 30 day supply OR sample packets on my website: http://www.shakeology.com/chuckles3515  

Email me at ashleyfrancisfitness@gmail.com

Day 1 - Shakeology Cleanse & Vegas Vacation!

 

Shakeology Cleanse Day 1

We got back and I had the weekend to recuperate.  I was up to 170 when we got back and after two days of Shakeology and healthy eating (minus the wine festival I went to) I’m back down to 164.  I still want to lose more and I really need to get back on track.  Therefore, today I started the Shakeology Cleanse.  This consists of 3 Shakeology Shakes, 2 glasses of green tea, 1 and ½ pieces of fruit, and a salad with grilled chicken or white fish.   My Beachbody coach suggested that I don't workout while doing the cleanse because of the lack of calories.  Instead, do something that is less demanding such as a walk or yoga. 

Day 1 of the cleanse is going well.  I was hungry this morning after my shake and a banana.  This afternoon I had a shake at 1pm and 4pm and had about 5 strawberries at 2:30.  I wasn't hungry this afternoon.  I got hungry when I got home.  I grilled chicken on the grill and make a spinach salad with tomato, onion, cucumber, and carrots. I also had my second cup of green tea!

I'm not going to lie the only time I was hungry was in the morning between my morning shake and my banana.

Two more days to go!! I think tomorrow I will try to do yoga or go for a walk.

Vegas Vacation!

Today is Day 1 back to work after vacation.  I went to Vegas from Oct. 12-17^th!  It was a great time; however my stomach paid the price.  You’d think it would be my wallet since I was in viva lost wages!!  While there I definitely splurged on my food and alcohol consumption, but hey, it’s Vegas BABY!!  I was able to workout three out of the five days - Thank you Shawn T – I love T25!!!

If you have never been to Vegas I would definitely suggest going.  Make sure you take good walking shoes because you walk a lot.  There is so much to see and do in this town.  We walked from casino to casino and visited about 6 in one day!  You can also catch the bus and go down to Fremont Street (Old Vegas), which is one of my favorite places to visit when I am there.  Mark won $400 while we were in Old Vegas!! The odds are much better for you to win!! We also saw a comedian while we were there - Willie Farrell (not to be confused with Will Farrell).

It was a great vacation, happy to be home, sad to be back to work!

 

P90 Day 2 Review of SWEAT A

P90 Day 2

First success of the day was waking up at 5am to workout...

Today I completed P90 Day 2!  I did the SWEAT this time and I liked it a lot.  I felt like it got your heart rate up and had a mixture of activities.  Nothing I was unable to do.  The DVD started with a warm up to get your heart rate up and muscles loose, but also included some stretching.  The workouts included jumping jacks, quick feet, some boxing moves, and squats.  Half way through the DVD we got a 30 second break.  Then we repeated all of the exercises for a second time. 

I must admit that I am not as coordinated as I thought I was!  With the boxing I would mess my arms up, and not twist my hips like Tony was describing.  It's definitely something that can easily be fixed with practice.

I also did the Ab exercises today.  It was very doable.  It was 8 minutes long with sets of 10.  I was able to do all the exercises!! :)

This program is comparable to the 21 Day Fix videos in the way that everything is explained during a resting period.  It makes it really nice when you first start out doing videos!

Do you think you are too out of shape to workout?!

This program is definitely for you! The modifyer in the P90 allows all fitness levels to participate in the video.  The video does not go at a fast pace and Tony explains ALL of the moves before you do them!!

I still miss T25 - I like how it's really fast paced, I can get a good sweat, and I feel like it starts my day with a lot of ENERGY!!

Alas, I am going to keep going with the P90 to see how it progresses!  Still have DVD B and C and the Saturday Special!

Breakfast - CHOCOLATE SHAKEOLOGY!! With 3 ice cubes, water, almond milk, vanilla extract, cinnamon, pumpkin spice, and spoonful of pumpkin!

If you're interested in trying Shakeology, Beachbody sells samples - I would recommend trying a 7 day sample, so you can see the effects it has on your body (and how great you will feel)!!  You can buy the samples at www.beachbodycoach.com/chuckles3515

Breakfast snack today consisted of only one of my favorite creations - plain non fat greek yogurt, honey, cinnamon, and a spoonful of peanutbutter.  Mix that all together and then slice and apple and dip it! 

My lunch today! Can you tell I really like food?  I'm trying something new - Naan, with fresh sliced tomato, spinach, grilled chicken, and mozz cheese!! MMM It turned out soooo good!!

What's for dinner you ask? Chicken Burgers (ground chicken with red pepper, onion, and garlic), veggies and brown rice! NOMMMM

The best part about waking up in the morning to workout is that it's done and you can relax when you get home from work!! Also, it gives me so much more energy throughout the day and makes me a MUCH happier person! AND if you want to you can workout when you get home. Which, for some reason I had so much energy yesterday (probably because I worked out in the morning and I sit at a desk) so I did an extra T25 workout!!  I love the intensity of the T25!  I also love how Shawn T is so encouraging and you do the moves to a beat.  T25 Rip't for an evening treat. I must be crazy!!

Wednesday nights are one of my favorite TV nights - The Middle, Modern Family, and The Goldbergs!!!!

Happy Hump Day!

P90 Day 1 Review of SCULPT A

WWW.BEACHBODYCOACH.COM/CHUCKLES3515

P90 - Day 1

I decided to try P90... because P90X seemed a little too much for me.  I have completed the 21 Day Fix and have been doing T25.  I thought this program would be good for me to incorporate defining and sculpting muscles or cardio sweat.

When I opened the box it came with the tension band, nutrition plan, schedule, and DVD's.  There are two options to pick from - SCULPT or SWEAT!

I will be incorporating the 21 Day Fix diet with these workouts.  However, I liked that the nutrition plan came with recipes!

Day 1: I decided to do the Shred not Sweat for my first day to get an idea of what the program would be like.  The DVD started with a warm up then moved onto toning exercises.  I didn't realize I would need a door to compelte the exercises and where my TV is for working out I don't have a door to latch the resistance band to.  I tried to modify the workout by using light dumbells, but I might play the DVD on my computer in a room that has a door. 


Pros:  This workout tells and shows you the techniques for doing the activities correctly. This will help me in any workout I do in the future. The video had a modifier to follow, not only to simplify the workout but to make it harder! 

Cons: For me personally, it was a lot different than any other program I have done thus far.  I am used to incorporating cardio into the workout.  I missed the cardio portion.  That is a personal preference.

I might be crazy, but I like being super sweaty with a drenched shirt at the end of my workouts.  Hense the name of the blog!

Tomorrow I am going to switch from the Sculpt to Sweat because it might be more of what I am looking for.