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Sunday, March 31, 2013

Happy Easter - He has Risen Indeed

Friday as much as majority of Christians and the World was celebrating Good Friday there was No mistaking as my First "Good Friday" I felt sad and burdened for what my Savior had to go through. My First Good Friday since I was re-born. Yet I fully understood the end result and that he was Risen!


Today I give my forever grateful loving Thanks to God for coming down as man to show the world how to live and love! His word is written in Red. He was so Awesome and spoke with the most utmost intelligence. If he spoke plainly how intelligent would you find him? How much truth in his words would you find? His parables are great examples for the gentiles. The Lord made the word of God so incredibly relevant to all man.  He didn't just exist with a tablet of rules like Moses, Jesus was far more than just a man, he was God - all perfect - all free from sin! He came to Earth to fulfill the prophesy. The sacrificial system forever changed. No longer did any living animal have to pay the price for sin, instead God Sent down his only son to take the sin of the world "then and now and forever" so that you and I can be set free of our past, set apart from the darkness and shown the light. The light gives hope, love and eternal life after death.

I'm blessed this Easter- Being My First since I was Reborn!

Post Easter 3 Day Detox and Fitness Plan

CCRG's Detox Plan  might be enough for some of you. After a Gluttonous spree after we celebrate Easter there comes a deep need to burn of the calories you ate and to rid your body of the excess sodium and toxins you consumed if you ate abundantly or unclean. 

My Juicing Recipes
Take Liberty to add any Berry to your drinks, they are great detoxifiers

My Home-Made Green Shake Recipe
Use All/Any Fresh Greens for your shake, eliminate Pb if you want to cut back on calories

Eating Rules
Eliminate Free Sugar
Reduce Dairy
Cut Refined Sugar/Carbs
Eat Raw, Natural Foods only (nothing processed)
No Soda
Don't use any Fat except Nut Fat/Olive Oil/Avocado (These are your MUFA'S- Mono-unsaturated-fats)

Day #1
Breakfast - Healthy Home-made  Shake, 8 oz water
8 oz water
Lunch- Detox  Drink (160z)
8 oz water
Dinner- 4 oz boneless, skinless chicken breast- 1 cup steamed Broccoli - 1/2 cup Cooked Cabbage,  Fresh Apple (16 oz)
16 oz before bed

Day #2 
Same Schedule -New dinner
Dinner- 4 oz Turkey Burger- 8-10 Asparagus spears - 1/2 cup Cooked Cabbage, 1/2 cup Blueberries

Day #3 
Same Schedule- New Dinner
Dinner-  1 Cup Quinoa, 1/2 Avocado, 1/2 cup Cooked cabbage - 1/2 cup Tart Cherries

Other Detox Tips 
Throw out (or donate) extra Candy
Be sure to drink at the minimum of 64 oz of water and as much as 100-120 oz
Take liberty with green teas and other detox teas to help keep flushing your organs
Relax More
Hot Bath
Visit a Sauna
Get a Massage

Fitness Plan- 

Each Day Implement minimum 30 minutes cardio and as much as 60minutes. Try to work-out three days straight to flush out the toxins.  They key to detox fitness is to get into your "Fat burning heart rate" so that you avoid overworking yourself. The method for calculating your heart-rate zones according to Stu is to subtract your age from 180. The fat burning zones are broken down into three stages, at the lowest level of intensity is the warm-up zone, followed by the mostly aerobic pace (MAP) and then the most efficient pace (MEP).  MAP is the zone where the most fat burning takes place and it is within this zone that you should concentrate your efforts whilst detoxing in order to give yourself a work-out and to help flush your lymphatic system.

 180 - Exampla Age (25) = 155
MEP Upper Limit = 155
- 10 = 145
MEP Lower Limit = 145

MAP Upper Limit = 145
- 10 = 135
MAP Lower Limit = 135
-10 = 125
Warm-up Zone = 125-135

If you enjoy Yoga now is the time to get into a class and participate! Perhaps you have some Yoga on DVD or even do a quick free video via Free Yoga on Youtube The act of Yoga helps to flush the lymphatic system.

Friday, March 29, 2013

12 Hour Run for Food Event Info & Pledge

I have decided team up with my Husband, Donald for a side by side 12 hour endurance run on June 8, 2013 to help raise Food for the Local Food Pantry.

Looking for Volunteers to help with drink/food/ needs for us as well as keep track of our lap count. We are aiming to do for 110 laps (approx: 50 miles) at Hoopes Park, Auburn NY

We are asking for monetary lap pledges as well food donations on the day of the event. A truck will be present to accept food donations. Lap pledge money will be used to purchase food for the local community food pantry's.

Please feel free to come down and join us for some laps and or offer support and donate food!

June 8, 2013
Hoopes Park 
Auburn, NY 13021

Please Feel Free to make a pledge here by commenting on this blog post or make a direct contribution to us at via paypal. Be sure to include name/address and pledge amount so we can send you a confirmation of  your pledge/donation! 
Thank You ♥

My First Real "Good Friday"

It's been a trying time as a Christian and I say that with heart full of God's Grace and Love that allows me to  overcome the burdens of the flesh. My heart and soul are fixed and I'm thankful in my transformation to become a GREAT Christian that as much as I'm still a sinner I have made God & Jesus a constant in my life. Not for when it's convenient and when I need him, but daily, hourly and fixed on his love even when my life is content and not in need of his miraculous touch, or guidance.

I have encountered endless wrath and discontent from others around me for trying to show them what I know. Many won't understand the dynamics of the relationship I have with my siblings but I was the care giver and provider. I set up the morals and ethics on how to walk through this life instead of relying on drugs, alcohol, depression and such antics that has laced my family for generations. I wanted desperately to break the cycle. I have for myself and my children but It's a struggling work in progress for my siblings. It hurts my heart and saddens me to see that they have not been shown the light. Not shown that there is salvation and that they too can be redeemed. Redeemed from their sins and the sins transferred to us by our own parents. I'm in struggle at times to wash away the dirty threads that made me who I am today. They are of sinful nature that come across as vulgar verbal garbage, walls built to hide the heart and idle in showing of love and affection. I don't care if you some can't handle when an adult uses the 'blame' game to show others why as an adult they struggle to transform. I am a product of my upbringing. It's been a struggle since I was about 21 years old to shake loose and break the chains of how I was raised. I have to through each facet of my heart, mind and soul and transform. Never has this been easier for me since I have the Lord in my Life. I trust him and I pray constant prayers for strength, endurance and courage to let go, keep moving forward and to open myself to my husband, kids and the world around me. For I lived in the dark and now I see.

I am almost through reading the entire New Testament. It's been amazing to me see my love Grow for Jesus Christ. How much I rely on him and how much he has been there for me. We all can have that gift. As it's not just about believing in him as much as it's about actually forming a relationship with him. It's not one sided. It's been recriprocal the whole time. I give up something and he gives me something in return. When I call upon him to rest my spirit and ease a burden he is quick to listen and respond. I'm very thankful for that. It's a gift that constant and I could never turn my back to that.

What does Good Friday mean to me now vs the past? Good Friday was just a day when Lent was over. It was just a day off from school or perhaps work. It meant nothing to me. Easter in itself was just a day that I knew had to do with Jesus being resurrected from the dead but I never knew the details.  Peeps and chocolate ever filled my chunky girl desires and the flowers and decorating allowed the obese woman to enjoy the changing of the seasons.

However today it feels so wildly different. I feel sad. I feel pain.  I feel that way for the world that aches for savior and those that deny him. I feel that way because I envision my God dying for me. I feel his love and his passionate way to say "I love you so much I'm willing to die for you" and just writing the words chokes me up and strums at my heart strings. It means everything to me. I envision Jesus being flogged, I see him being hung on the cross to die only because he wanted to Save the World!

It's fair to say I have never Denied my Lord and Savior. I simply didn't know him. I'm blown away when I show others the gift that is meant to be embraced and instead of showing them the way to the Light, they are determined to stay in the dark.

Why does a person choose that for themselves?  These thoughts race through mind on a constant basis lately. Fear of condemnation? Fear of rejection? Anger at God? 

It's what I'm feeling today.....Sad, hurt yet amidst the sentiments of the day, I KNOW that Christ has risen and on that day I'll Celebrate!

Saturday, March 23, 2013

Healthy Home Made Honey Nut Cherrio Snack

This is a High Carb snack so if this scares you off then consider it for when you are doing your endurance running or perhaps great for the endurance athletes out there training for ultras and ironmans! Maybe you make it for your kids just like I love to! They really do enjoy it and so do I to the point I try to stay away from it ;-) Great for on the go sort of like a trail mix! So why is this is so healthy? Lots of carbs, throw in some healthy oils and touch of protein then you can feel satisfied!


4 cups of Honey Nut Cherrios
1 cup of Quick oats
1/2 cup of ground peanuts
1/2 cup of mixed nuts whole
1/4 cup of flaxseed meal
1/2 cup of unsweetened finely shredded coconut
1/2 cup brown rice syrup
1/2 cup honey

There is no order to how you combine, then stir and bake at 375 gently stirring every few minutes to avoid them being burned and then take out and let them fully cool and they stick together nicely for a crunchy, salty snack!

Feel free to toss in dried fruit like raisins and cranberry's and maybe even some mini chocolates for the kids!

Almost a cup of this is calorically dense but filling at about 235 calories which consists about 35 carbs, 5 protein and the rest in healthy fats.

Stop Depriving Yourself and Start Restricting Yourself

How do I begin to blog about the Dirty Word "Restriction"?  For many in the weight loss world the word suggests that you are doing something that is unreasonable, unmanageable, harsh or impractical for long term weight loss and maintenance. Well the buck stops here and I want you to know that restrictions in your life are actually a great thing!

What does the word restriction actually mean? To restrict something means that you are controlling or limiting something. In this case I like to talk about limiting or controlling our food intake and limiting and controlling the amount of complacency that inhibits fitness growth.

Many want to believe that simply eating healthy is the key to weight loss. Explain that to someone that is eating healthy yet the weight won't budge. Explain that to someone that has 200lbs to lose or has lost that much and can't seem to push past a plateau helping them to hit a comfortable state of being.  The cold hard truth is one that urks me time and time again in the weight loss world "eat healthy- lose weight" and I beg to differ with anyone that this is the true key to weight loss.  Eating healthy is apart of being healthy. One can get skinny from eating crap (want to try the twinkie diet?) One can gain weight from eating healthy (I can attest to that!)  It's going to come down to metabolism and what affects metabolism largely is quantity (calories) coming in and quantity (calories) going out.  You can restrict your indulgences and food intake without counting calories. It's about passing the dish when you are not hungry and skipping out on all the treats/snacks. Even if you count calories don't let the industry make you feel bad for learning self control! This irritates me and hardens the heart for anyone that is truly trying to lose weight. I want to mention not only is important to monitor quantity of foods but also the quality. Yes it's important to eat nutrient dense healthy food options.  Yet I go further and tell you that restricting your refined sugars, alcoholic beverages, poly fats, saturated fats, salt and excess carbs are ways to restrict yourself as well.

There are wrong ways to do everything in life! Over train your body and run the risk for injury. Undermine the calories coming in and you will only hurt your metabolism and not help it. So I will say there has to be measure of restriction that is going to prosper controlled results that will allow you to lose and transition smoothly into maintaining.  It's called a balanced lifestyle.  I would never want to myself or a client/follower to restrict themselves to the point that they don't listen to their body. That restriction is often defined by culture, society and the Biggest of all "Apps" and "calculators" that claim to scientifically prove to know what you should be restricting to to lose weight.Truth is these are best guesses at best for how your body's metabolism will operate. I have discussed in length about the factors that affect your metabolism and real quickly they include (hormones, age, water, sleep, calories, exercise, sugar, stress etc)

Either Way- Don't restrict yourself to the point of self harm. Avoid going under 1200 calories and always listen to the cues in your body that it's time to eat. I've talked before the difference between emotionally eating and truly being hungry. Those feelings include headache, nausea, stomach growling, shakes, fatigue, grumpy mood, mood swings and the onset is usually gradual. Where as emotionally eating people can often ask themselves "am I hungry" and really be able to tell. The onset is quick and impulsive and they often 'crave' something to the point of mental obsession (back and forth to the fridge, standing at the pantry door wandering the shelves for something to eat). Trust yourself if you are truly hungry you'll grab and apple or fresh veggie without a second thought! If you are emotionally hungry you are apt to grab the chocolate bar over the eggs.

You really need to learn self control and limiting yourself to food that are not healthy or too bountiful for your goals for weight loss or maintenance.  Self control is something that we don't want to have (food is often meant to make us feel good!) if we limit that we often limit how content and happy we are. If you are one of those people you have fallen into the trap of emotional/comfort eating and I ask you the Dr. Phil question "how is that working for you?"   If you don't learn to control your food/fitness then perpetually you will cycle up/down the scale and in/out of healthier living.

Balance yourself for every upside there is a downside. Over restricting yourself is incredible counter productive. If you never indulge in  a treat or a not so healthy food choice then you will feel deprived. That deprivation scratches at the obsessed part of most people that really need those "comforts" from food.

Deprivation is a powerful word and I adventure to say that most that hop on the path to total transformation go into extremist views about restriction that actually border on deprivation. Are you giving yourself anything? Are you never having occasional snacks or indulgences?

There are three types of weight loss people (IMO)

1) All in- they are IN IT- they want this so bad and for the first time in their life they are so ready for change that they are Not even willing for a second to consider trusting themselves with snacks or occasional indulgences. Others view them as being too restrictive and will scorn you for "depriving yourself"
2) They are half in- they want it- they see it- they are working toward it but they find themselves not willing to give up total control to balance between having the comfort food once in a while vs all the time. They are losing weight for a while and then they fall off track because they just can't seem to handle the restrictions they have set up for themselves.
3) The last person has balance- they are committed and they are willing to start restricting themselves and then taking small steps to learn self control by controlling and planning indulgences. They understand that there is nothing wrong with a piece of chocolate from time to time. They are willing to plan ahead and take control over their food.

 (The same can be said for fitness too!)

Ultimately restriction is about balance! If you restrict too much you'll deprive yourself and that is not healthy or manageable. If you don't restrict at all then you are not willing to take self control over your life and choices.

Which are you?

How can I help you find a balance and restrict while depriving yourself?

 Be pro-active!  Once weekly desirably at the beginning of each week I want you to plan your food for the week ahead. I'm not even talking about creating a food menu either (heck I don't eat on a schedule, how can I ask you?)  I am asking you to create a plan! How long you will restrict yourself before you create a plan to indulge. For example right now you don't have very good self control and restricting yourself is incredibly hard. Where as you would indulge daily I would ask you to go Monday, Tuesday very clean eating with restrictions against any comfort food or snack indulgences. Then on Wednesday after dinner you will plan on having a small 200-300 calorie snack. It's planned so that you won't over indulge (perhaps you visit the bakery and purchase your favorite pastry) or you buy your most favorite chocolate bar) then you treat yourself. Now Thursday, Friday and Saturday you eating clean without snacks and indulgences and Sunday Night you plan for "Dinner & Snack" (NOT A WHOLE DAY!) a portion sized indulgent eat that you can really enjoy!  Although when I kick start my clients into the new lifestyle I ask for total abstinence from junk food for an entire week (GASP!) Shocker! 

For example what I do is eat clean all week and maybe 1-2x weekly I'll have an indulgent snack. Once weekly I'll chose likely a diner where I'll eat something a little higher in calories or a little unclean. My go to meal is a Cheeseburger! My snack can be chocolate or maybe a cookie!  I never feel deprived :)

There is still restriction even when you indulge. Don't blow your whole attempt to lose weight by having a 3,000 calorie meal/snack. Be practical and help yourself out by not acting too Gluttonous!

This can be hard for many of you. I want you to trust me when I say that when you begin to learn self control that you will earn yourself an increased self esteem. Take moments to honor your commitment toward changing your life!  It won't mean anything to you if you don't celebrate the changes. Be positive in this adventure. Don't look at the restriction as something that is bad but instead good!  Take joy and victory over learning self control so that the food won't win anymore but YOU win!  Many of you rob yourselves of truly celebrating each day where you had self control!  On the other hand when it comes time to treat yourself. Take the time to truly enjoy it. It's not a bad thing to love chocolate or cupcakes!!  It does NOT mean you are unhealthy or bad. You are learning what it's like to still enjoy food without the guilt.  Can you even imagine eating something without the guilt? Wow....let me just tell you when you can eat a cookie and NOT feel bad there is such Victory behind that! I myself understand that completely. I take victory in saying "No Thank You" as I pass the cookie tray but I also take Victory when I grab a cookie and enjoy it because it has been several days since something that sweet and sensual has touched me lips!
I want you to experience that :)

Learning to restrict teaches moderation and control and this day in age the people of the world need that to overcome the increasingly obesity epidemic.  Always keep focus on nutrition. The more nutrient dense and varied your healthy foods the better your health.  I adventure to say that you can indeed restrict WITHOUT COUNTING CALORIES!!

Tuesday, March 19, 2013

How to Stop Over Eating or Stop Emotional Eating

How Can you reverse the bad habit of overeating or emotionally eating? 

1) Identify Stimuli - be aware of what is causing you to overeat.
2) Carefully and meticulously monitor your daily progress
3) Replace one set of behaviors with another  (make sure new habit is rewarding enough to keep moving forward) Always come home and go straight to the fridge to eat whatever is quick and convenient? Then you have to replace that habit with something totally new and different. Instead perhaps you get home and take your dog for a walk and while you are walking your dog you eat an apple and then arrive home, drink a glass of water and then prepare dinner.
4)repeated practice - this is not something you'll do for tmrw and today cause it's convenient and you are charged up for change. This has to be something you keep trying to master as you transform your lifestyle.
5) Give up the Attitude that it's "too difficult" or "beyond your personal control" If you sense yourself as being powerless then you have already began a losing battle and will continue to engage in the same old patterns.  What you are you speaking to yourself? What are the voices in your head telling you? Do you find them to be pessimistic and self defeating?
6) Seek support- As a weight loss coach this is a strong point in my coaching. Helping you to identify and recognize cues about your eating. Perhaps it's a best friend, spouse or child- whom ever let them on board with you needing that positive support for a healthier longer life with them. Most likely you are doing most your bad habits in private so that others don't see what you are doing. It's easier to avoid the shame and guilt. Make sure it's positive support and not one from someone who is fearful of a stronger you (sometimes fear hides in thoughts that you will leave them behind, become better than them or leave them) Make sure they have your best interest at heart.

I've gone into deeper conversation about emotional eating Here!

Eat Clean by Avoiding 10 Food Additives

1) Msg is often found in soups, salad dressings
2) HFC's are found in nearly everything and you would be surprised there is not a natural product out there on the common food shelves these days! Ketchup is NOT tomato and pinch of sugar it's all hfc's and the same for jams, cereals, soups, most all processed foods
3) Food Dyes- many don't want to admit it but how much food coloring are you consuming? What is that doing to your intestines? we don't know! Don't chance it - it's not healthy or normal to consume foods with all these artificial dyes which are simply put in foods to make them look good! Lets not worry about how the food looks lets take a stand and worry about the nutritional value to the food! 
4) BHA/BHT is most all processed foods it's a preservative
5)Sodium Nitrtates/Nitrates- I want to scare you- this stuff is NOT something to mess with! It's found in all deli meats (unless you buy them natural) hot dogs, bacon, pepperoni, ham slices (basically pork preservative) and you don't need it cured that way- you can find natural options out there without the pork preservatives - you'll pay a little extra but be cautious these toxins are linked to autism, cancers and various health problems! I'm really big on this stuff especially for our children if they enjoy hot dogs! 
6) Trans Fat- we know all about this bad fat it clogs the artery walls in an instant. So bad for you and guess what? Manufacturers are still using it! Who?  Everyone don't be food just because a package reads Zero Trans Fats does NOT mean that it's free and clear of it! if the food company uses .5 g or less they can claim the "trans fat free label" and it's bogus! Look for the words "hydrogenated or Partially hydrogenated" in your package ingredients! 
7) Artificial Sweeteners- names like Aspertame, Sucralose, Saccharin, Neotame, Acesulfame -K 
It's all man made artificial JUNK that tricks the body but not the mind! 
8-10) These are all preservatives as well so just be mindful of them when you reading labels. Avoiding as many of these as possible is better for your body. Think of your nervous system, endocrine system and all these chemicals do affect your body even if you can't see it or notice it right now! 

Monday, March 18, 2013

My March Accountabiliy Post

I wanted a place to keep track of intake and output so that I can really focus on getting ready for my covenant ceremony in June! I want to be super slim and trim feeling!  I want to be ready for Vacation time on the Beach! If you want to stalk me and my progress you can :) ***One stipulation - no messages that I'm not eating enough or anything of the sort. Trust me I don't starve. I eat very nutrient dense foods and not a person that starves themselves. I eat when I'm hungry and know my body as I lost 150lbs and know how to maintain. My calorie count is my own :) xx

3/18- 1696 Calories, 7 miles ran
3/19- 1395 Calories, 3.5 miles ran
3/20- 1375 Calories, 2 miles ran & 40min strength training- biceps/triceps
3/21- 1200 Calories, 2 miles ran  then 10 mile cycle with a 1 mile run after
3/22- 2195 Calories, Recovery Day 5min walk,5min run, 5min Elliptical & 20min strength train
3/23- 1200 Calories, INSANITY
3/24- 1850 Calories, 8.5 miles ran
3/25- 1250 Calories, 14 mile ride(45min)35 min strength training-biceps/triceps/shoulders to a
3/26- 1800 Calories, 4.1 miles (8x400's @ 6:58 pace) 100 flights on stair climber (20min)
3/27- 1700 Calories, Rest Day
3/28- 2300 Calories, 4 miles ran
3/29- 1500 Calories, Rest Day (trying to recover from lung infection that started 4 days ago. ugh)
3/30- 1800 Calories, 3.6 miles ran- bronchial spasms
3/31- No Counting- Happy Easter :) Still bronchial inflammation/sputem

Friday, March 15, 2013

Running & Fueling on Faith T-Shirt Order for Virtual Run

T-Shirt Ordering Time! All orders are due by March 31st. The T-shirt orders bought and shipped hopefully will arrive by 4/13 with priority shipping as part of payment.  Men's are blue in Standard Neck- Woman's are Light Pink in a scoop neck. T-shirts are dry wicking. Plus size available up to xxxl and youth sizes! Buy more and save a little. All proceeds after costs will go toward youth bible camp scholarships!

Pink Running & Fueling on Faith Dry Wick T-shirts (Woman's S-XXXL & Youth)

Use this button for your 2nd, 3rd or more purchase to save on Shipping. Do NOT use this button for the First T-shirt but for the 2 or more option!

Blue Running & Fueling on Faith Dry Wick T-shirts (Mens S-XXXL & Youth)
Use this button for your 2nd, 3rd or more purchase to save on Shipping. Do NOT use this button for the First T-shirt but for the 2 or more option!


We all Can Walk/Run for Jesus!
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Thursday, March 14, 2013

Create your Own At Home Work-out

Create Your Own at Home Work-out!

Popsicle/Craft Sticks

Lots of Great in Home Work-outs labeled on each!

Want some Ideas?  You know that's my Job ;-)

Side Plank
Side Plank v-up
Side Plank jack knife
Plie Squats
Squat Jumps
Sumo Squats
Standing Bicycle
High Jumps
Butt Kicks
Knee Highs
Jumping Jacks
Jump Rope
Jog in Place
Push ups
Diamond push ups
Wall Push ups
Feet up on chair/bench push ups
ab crunches
Russian Twists
OverHead Press (free weights)
Tricep Throwback (free weights)
Shoulder press (free weights)
Bicep Curl (free weights)
Hammer Curl (free weights)
Bent Over Row (free weights)
Lateral/side Raises (free weights)
Tricep Extensions (free weights)
Reverse Crunches
Leg Raises
Tricep dips from chair
Calf Raises
Arm Circles
Boxing Air Punches
Mountain Climbers
Wall sit
Reverse Flys
Leg Lifts
Reverse Lunges
Side Bends
Standing twist
Box Jumps
Fast Football March

Incorporate all Your Favorite Yoga/Pilates Moves- the ideas are Endless!

Tuesday, March 12, 2013

Making Time for Fitness & Weight Loss

We all are given the Same amount of time each day
24 hours=1440 minutes=86,400 seconds
It was my greatest excuse for a long time.
  • Children (baby's, multiples, young, special needs)
  • Career (sometimes multiple jobs)
  • Taking care of Home (c'mon laundry, dishes, pets, taking out the trash all the cleaning)
  • Running Errands
  • Paying the bills
  • Long Commute
Time Wasters:
  • Television
  • Social Network Sites
  • Online Games
  • Video Games
  • Constantly checking e-mails, messages
  • Not Scheduling your day
  • Letting others interrupt you
  • Silent procrastination
  • No Set Plan with Goal Setting
  • Lack of Organization
If I asked you at this very moment to take a deep look at the time spent in your life, I'm pretty sure you would be able to identify when you could make time to take care of your fitness needs!
Truth is we allow ourselves the escape of responsibility with the easy quick excuse "I just don't have time". There are those out there that are doing it and they are just as busy if not more busier than you!  Harsh reality.

If you can't think of how you have the time surely as a Trainer and Coach I could point you into the right direction to make time!

  • Before Work- suck it up buttercup got to get out of bed to fit it in? Sucks don't it? Yes it sure does sometimes! However trust as I tell you this "You will feel so much better after and there is NEVER a work-out I've ever regretted" Keeping this positive mindset makes this implementation practical!  There are tips to help you too! Set the alarm- no Snooze! Don't let your mind think when the alarm sounds get in the practice of fumbling to the lights and turn them all on! Have your coffee or tea timer set to greet with a fresh cup of "Mojo" - the liquids, caffeine will wake you! Eat quickly upon waking- it will arouse your senses and awaken you even more and provides crucial energy to stay out of bed! 
  • During Work- Even if you are a stay at home worker or in an office there are 10-15 minute work-outs you can do that keep your metabolism moving during the day. I love giving out office work-outs and ideas that won't cause you to sweat and become discombobulated but instead elevate your heart rate and actually get you stronger! Imagine that- High heels and dress at work and still getting in a work-out! Do you want to ? 
  • After Work- leave no excuses if you are the type to get home and want to jump into your comfy lounge pants then you Must leave work and hit the gym immediately. No guilt, no matter how tired you are, no matter if you have to do it before/after you pick up your kids! It's also not something you have to commit to daily but just 3x weekly! So what if Monday-Friday you go to the gym 2x after work and on the weekend you do something when you have even more time! This is practical and still very healthy routines! 
  • At Night- You are home, finally dinner is done, you are feeling so exhausted. The couch calls for you, the body is drained, the mind is on stressful thoughts. You really just want to hang out with a book or the TV and relax! I don't blame you! You have now joined the millions around the world that fall into this trap! The reality is what will take away your stress can be a cleansing work-out. What can actually relax you more after doing the work-out is the work-out alone! What happens is that you have just given your metabolism another reboot! Again- remember if you have kids, you are home and not going to back out then you pop in a 30 minute video! Perhaps you make your work-out involve your family or children! Perhaps it's not even a solid 30 minutes but what If I challenged you to move every commercial break? What if it's 2 fifteen minute work-outs? Where is the rule book to how it all has to be done? I love mini work-outs like this! 
  1. Find a support network
  2. Cut the guilt
  3. Create a Plan and then Implement - creating the new healthy habit helps to overcome 
  4. Love yourself
  5. Talk positive to yourself
  6. Don't think at all! How many times could you save your life a lot of grief if you just could turn off your brain? Story for us all~!!
  7. Do work-outs with a partner, husband, kids- there is not greater awesome idea then to have fun with someone you love! 
  8. Identify time traps 
  9. Not saying "No" to others so that you can say "Yes" to yourself! 
 I challenge you to make Fitness apart of your every day life! Like brushing your teeth and taking a shower- it's just what you do! It becomes the fabric of who you are :) For greatest health and vitality this should be the reality for every single person in the world! More especially if you live a more sedentary life and a relaxed physically sedentary career. If you are already moving all day long and really exhausted physically it's likely a food issue. It's also likely that your metabolism is on even keel on the lifestyle and you MUST go above and beyond your normal routine to boost the metabolism and shed the weight. I have people that tell me they have very productive careers and some are actually physically demanding- yet I look at them and I wonder how they perform their job duties at all with any sort of vitality-energy or feel good vibes. Yet I tell them "More" you must move MORE! Not only that I then tell them they really got to take time to move less-Remember there is a time to Work and there is a time to REST!  We must all do that. Active lifestyles is not about sucking out every ounce of energy out of yourself every day. Where is the vitality in that? Complete exhaustion is stressful on the body- cortisol goes up- weight goes up- risk for heart disease and body inflammation sky rockets! Get your work done in every day and make time to rest every day! It's a balanced Life!

Monday, March 11, 2013

The Dirtzy Dozen & Clean 15 Food Lists

The Clean 15 and the Dirty Dozen!

 “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form.

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:
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DIY Healthy Shamrock Shake with Protein

It's that LUCKY Time of the Year Again! What my Husband craves is a Naughty Shamrock Shake from McDonalds! Not this Year my Love!  I made him one that is Healthier and provides a lot more protein for his Growing Muscles ;-)
Kids Loves this too!
This is what a McDonalds Shake Looks like for Calories! The ingredients are just as
16OZ Shamrock Shake from Mcdonalds
Wow, take a look at those Calories!
Not to Mention lots of unhealthy preservatives and high fructose corn syrup!
660 Calories
14g Protein
                                    19g Fat                                         
                                      109g Carbs                                        
Time for a CCRG Recipe Rehab!
1 cup LowFat Or Slow Churned Vanilla Ice Cream
12 oz NonFat Milk (2% if you want thicker)
1 tblsp of Raw Protein (any unflavored protein should work)
Capful of Mint Extract
2 drops of food Green food color (skip it if you are like me and avoid colors)
No Fat Whipped Cream
440 Calories
33g Protein
9g Fat
60 Carbs
You would save 240 calories! You get less carbs/fat and lot more protein!

Monday, March 4, 2013

The Love Dare Day 4 - Love is Thoughtful

The Love Dare Day 4- Love is Thoughtful

"How precius also Your thoughts to me....How vast is the sum of them! If I should count them, they would outnumber the sand" Psalm 139:17-18

March 4, 2013
Love Dare Day 4
Contact your spouse sometime during the business of the day. Have no agenda other than asking how he or she is doingand if there is anything you could do for them.

Questions:- Did you learn anything about yourself or your spouse today? How could this become more natural for you so that it can become a part of your toune, and genuinely helpful part of your lifestyle.

The Love Dare Day 3- Love is Not Selfish

The Love Dare Day 3- Love is Not Selfish

"Be devoted to one another in brotherly love; give preference to on another in honor" Romans 12:10

March 3, 2013
Day 3 Dare

Whatever you put your time, energy, and money into will become more important to you. It's hard to care for soemthing you are not investing in. Along with restraining from negative comments, buy your spouse something that says "I was thinking of you today"

To ponder with each other- What did you choose to give your spouse? What happened when you gave it?
Come talk about it here-

The Love Dare Written and CopyRighted by Kendall- purchase your book here

Saturday, March 2, 2013

Healthy, Clean Rice Crispy Treats

"Better Hurry up and take Pictures before they are all Gone" that's what my husband said as my 3 children (twin 4 year olds & 7 year old) destroy the pan of healthy, clean rice crispie treats!

Ok, true story I have been craving rice crispies this week. I wanted to make a snack bar with them for my athletes and fit girls. However I was listening to a friend talk about how she ate almost a half of pan of rice crispie treats! She felt guilt. Don't we all? Butter, marshmallow ontop of even more carbs!

So How can I make a recipe that I can give to myself as a treat and to my children without the guilt? I love a GREAT Recipe Rehab Challenge! Truth be told I've done had a Rice Crispie treat in the almost 4 years of my journey! Yes that long :) Well you know not only is marshmallow all sugar there is actually preservatives in it too. Many don't pay attention to that part of eating healthy or light.

I use coconut oil often in baking- it has less saturated fat vs butter. Plus research shows that Coconut oil has Lauric acid which  exhibits antiviral, antimicrobial, antiprotozoal and antifungal properties. It acts by disrupting the lipid membranes in organisms like fungus, bacteria and viruses, thus destroying them

Ok enough banter- trust me these are so yummy!

  • 4.5 cups of Gluten Free Organic brown rice crispie cereal *not puffs* (if you want - but go with at least a whole grain brown crispie rice cereal. There will be more fiber and you won't spike your blood sugar like refined white sugar.
  • 2/3 Cup of Coconut Oil
  • Teaspoon of Vanilla
  • 1/3 cup of brown rice syrup
  • 1/2 cup of honey
  • 3 tablespoon flaxseed meal
  • 1/2 cup of unsweetened finely shredded coconut

  1. In large bowl pour in the rice crispies and flaxseed meal
  2. In sauce pan light warm up the coconut oil, brown rice syrup and honey and stir till coconut oil is liquid form
  3. Stir in the Vanilla and then pour the mixture onto the crispies
  4. Gently blend all the ingredients.
  5. Toss in the finely shredded coconut
  6. Pack mixture into a lightly greased pan and refrigerate for one hour or 30min in the freezer.
  7. If you want you can drizzle dark chocolate over the top - trust me if I had some this is what I would have done! Giggling.

Enjoy!  About 150calories each!

The Love Dare - Day Two

March 2, 2013
Love Dare Day Two-
Love is Kind-

"Be Kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you" Ephesians 4:32

Kindness is love in action.

Dare: In addition to saying nothing negative to your spouse again today, do at least one unexpected gesture as an act of kindness!

What Discoveries about love did you make today? What specificallydid you do in this dare? How did you show Kindess? Discuss with others here:

The Love Dare Copyrighted and Written by Kendall Purchase Love Dare

The Love Dare - Day 1


March 1, 2013
Day 1 Dare:
The First Part of this Dare is Fairly Simple. Although Love is Communicated in a number of ways, our words often reflect the condition of our Heart. For the next Day, Resolve to demonstrate patience and to say nothing NEGATIVE to your spouse at all. If the temptation arises, choose not to say anything. It's better to hold your Tongue than to say something you'll regret.

Biblical approach: " See that no one repays another with evil for evil, but always seek after that which is good for one another" (1 Thessalonians 5:15)
Questions to discuss today with others.

Did anything happen today to cause anger toward your mate?
Were you tempted to think disapproving thoughts and to let them come out in words?

Copyrighted and written by Kendrick Purchase the Love Dare

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