Lean, Mean, and Squeaky Clean Challenge Questionnaire – Getting to Know You, Getting to Know All About You (cue music)

Good morning!

Here is a little questionnaire for all of you who want to join the Lean, Mean, and Squeaky Clean Challenge. I thought it would be fun to get to know each other a little better and it will help us in supporting and encouraging one another everyday. I will post the questions here but my answers will be in the comments with all of yours. 🙂

If you are just tuning in, this is a challenge to be our very best selves that ends the first day of summer June 21, 2017. YOU are welcome to join at anytime. Just comment on this post or any Lean, Mean, and Squeaky Clean Challenge post with “I’m in!”. Check out this post to know what’s going on. Then simply SHOW UP, ask questions, post your food, post your workout, get support and be support. Sounds good right? Let’s do it!

Onto the questionnaire!

picture_20170305_064655010

  1. What is the reason that you decided to join the challenge?
  2. What is your favorite form of exercise?
  3. What is your favorite healthy food?
  4. What is your favorite thing to go out and eat?
  5. What do you like to do for fun?
  6. What is something that you would like to do more of?
  7. If you could take a trip to anywhere in the world, where would it be?
  8. What is your weirdism? (something weird you do, we all have them)
  9.  What is your favorite color?
  10. Are you a dog person, a cat person, or a no pet person?

If you would like to do this challenge, just go ahead and jump in right now by introducing yourself and answering these questions. I’m so excited to make a healthy change with you!  If you need help making your plan for success, email me at coachangel7@gmail.com and we will figure it all out. 🙂

Have a wonderful Sunday everyone!

 

 

5 Tips To Ensuring Your Pants Still Fit For New Years

Hi Peaches!

The holidays are here! This is no doubt my absolute favorite time of the year. I love crisp weather, sweaters and boots, shopping, Christmas decor, and enjoying time with family and friends. BUT along with enjoying time with family and friends comes loads of food. And not just any food, food on steroids. Everywhere you look there is creamy casseroles, sweet potatoes with extra sweetness, and cookies, cakes, and candies as far as the eye can see.

Now, by the title you may think that I am going to encourage you not to indulge in these things during your holiday but to try to stick to your guns and forgo the goodies. No way. If you WANT to indulge by all means indulge!!! I just have a few tips for those of us that want to stay the course this holiday or just do not want to fall off the wagon completely. So if you are in one of those categories, stay tuned for my 5 tips to ensuring you still fit into your pants come New Years.

My 5 Tips To Ensuring Your Pants Still Fit For New Years

1) Stand Firm!

I’ll go ahead and get the tough love out of the way first.

NEWSFLASH! Heres how many people care about you being in shape besides yourself……  0

You can’t count on anyone else to lose your weight for you. You have to do it YOURSELF. And yourself is the one who is going to stay on track during the holidays. Do not expect anyone to accommodate you. If they do it’s a bonus, but most likely you will be faced with food pushed in your face and have to answer 1000 questions as to why you are not eating one of every dessert. Know this, expect this, prepare to stand firm. Explain that you have a certain goal and that you are going to meet it. Do not act like you are unhappy that you cannot indulge, this only invites more food pushing. Just be polite and stand firm. You are not the only one at the party, the food will get eaten. And remember, it’s one thing if you WANT to indulge, but don’t be guilted into eating something you don’t want to.

2) Plan Your Indulgence

img_5372

If you do want to indulge a bit, decide in advance what that will be. Maybe you just want one plate of food with one dessert instead of taking five trips to fill up your plate and then spending the rest of the afternoon picking at the dessert table. Know how you will indulge and then stick to that. I like to have coffee after my meal as kind of a “sign off”. Just a little something to tell myself I am done eating. If you don’t like coffee, try tea or a mint.

3) Pack Some Extra Snacks

img_5374

 

If your family gatherings are anything like mine, they last a whole lot longer than just lunch or dinner. If you are spending more than just a few hours somewhere it’s a good idea to pack some healthy snacks so that you don’t get stuck being hungry with only decadent foods around. I like to pack Greek yogurt, hard boiled eggs, and nuts.

4) Where Your Skinny Jeans

Or something that will show off your extended belly if you give into gorging yourself. If you are wearing a fitted shirt, you will think a lot more about how much you are eating simply because it will show! If you are wearing jeans and eat too much, you will know! Those things get tight! Nothing says “overindulged” like having to unbutton your pants. Oops.

5) Relax

This tip is for those of us who are on a role with weight loss. When you have been doing so good and actually making headway, it can be stressful to think about being faced with a lot of tempting foods and people pushing those tempting foods on you as well! Try to relax. If you stress yourself out about it all before even going to the gathering, I can tell you from experience you will just give in to the overwhelm and eat everything you see when you are actually there. Don’t stress, get a game plan before you go, do your best, and focus on the true meaning of the holidays. Faith, giving, family, and friends.

*Bonus Tip- If You End Up Having More Calories Than Planned, Use Them To Your Advantage!

If you end up having a little more fun than you thought you would, no problem! Use the calories to grow your lagging muscle group. Muscle needs a calorie surplus to grow so the day after indulging is the best time to workout with heavy weights! Looking to perk up a sagging booty? Do squats with heavy weights the day after your Thanksgiving feast.

So there you go! If you WANT to stay on track this holiday season, I hope you find these tips helpful (I feel that I need to keep emphasizing “want” because I by no means think that indulging is a bad thing!)

Have a wonderful, warm, and blessed holiday season everyone. 🙂

Questions:

Do you try to stay on track with diet and exercise over the holidays?

If so, what are some ways that you keep from overindulging?

 

 

 

12 Days of Fitness Day 10 – Get Support!

Good morning Party People!

How was everyone’s weekend? I know my Canadian friends were celebrating Thanksgiving! I hope you all had a wonderful time with family and friends.

Yesterday I CAUGHT UP. I took a break from the internet, put my phone away, and caught up on some much needed house cleaning, tidying, and organizing. I think I am going to do this every Monday. It’s like when my house is unorganized, I can’t organize my thoughts haha. Is anyone else like this?

Ok, onto Day 10 of our 12 Days of Fitness!

Day 10 – Get Support!

proverbs-2717

Two are better than one. When trying to reach our goals, we definitely need support. It’s crucial! When we have others helping us along our fitness journey, we find motivation, inspiration, help, and accountability. Without motivation, we go right back to the way things were. Without inspiration, we stay the same. Without help, we get overwhelmed. Without accountability, we shortchange ourselves. Let’s support each other!

After 12 Days of Fitness are over, I am leading a Dreams Come True challenge! It will be a great way to make sure we get or stay fit through fall and we can all help each other to reach our goals. More to come on this soon!

Who or what is your support system?

Have a fantastic day Peaches!

12 Days of Fitness Day 9 – Set Up For Success

Hi there Peaches!

Now that we have devised our fail proof plan, let’s make it as easy as possible to execute! Today, let’s set up for success.

Day 9 – Set Up For Success!

What things could you do today to make achieving your goals tomorrow almost effortless? Maybe grocery shopping and meal prepping? Setting out your exercise clothes? Packing a gym bag? If you are planning on working out in the evening, maybe ask a friend to go with you so that you are more likely to actually do it. Evening workouts tend to be more challenging because you are tired from the day or unexpected things come up that get in the way. Scheduling it like an appointment and taking it just as seriously helps make sure that you meet your goal.

One way that I am setting up for success to day is doing a food prep.

I am a stay at home mom (are there supposed to be dashes? Stay-at-home?) so I don’t really have to do a meal prep but I do find that a food prep is extremely helpful. On Sunday, I will go ahead and cook a bunch of lean proteins and veggies so that they are ready for me to just heat and eat throughout the week! I also like to have hard boiled eggs all peeled and ready to go. There is a huge difference in the amount of convenience between an unpeeled hard boiled egg and a peeled one haha.

If you work outside of the home though, a meal prep is a fabulous way to stay on track all week! I would even go on to say that it is a must. A meal prep is where you cook and prepare the actual meals that you will be eating for the week ahead. So you would make all the food for all of your lunches for the week, put the whole meal into containers, and then just grab them and go! I will do a post on how to do a food prep in the near future. One thing that is often not thought about when prepping food for the week is the actual amount of food you need to make. If you are prepping food for 4-5 days, that’s a lot of food and that means the food prep will probably take a few hours to do. But if spending a few hours in the kitchen one day means that you are completely prepared to smash your diet goals all week long…… no brainer in my opinion.

IMG_2363[1]
Enter a caption

Another thing that I have done for years to set up for success is writing a “to do” list the night before. I cannot tell you the amount of stress this relieves! I get so much more done when the things I want to do are written down for me to see. Plus, it frees up so much mental space because you don’t have to just remember everything. I write the list at night and keep it next to where I sleep.  That way if I think of something that needs to be done I can write it down. Falling asleep is so much easier when you don’t have the worry of possibly forgetting something.

This two things have proved so helpful for me!

What are some things you are doing today to ensure your success this week?

Have a wonderful Sunday yall!

 

 

 

12 Days of Fitness Day 7 & 8- Devise a Fail Proof Plan

Good morning!

Wow! Here we are already on Day 7! Have you been having fun? I hope so. 🙂

Let’s take two days to devise our plan to make our dreams come true! Well, one dream anyway haha. The one you picked yesterday

dreams

Day 7 &8 – Devise A Fail Proof Plan! 

Obviously, you can make a plan any way you like, but if you are having trouble getting things going try using these steps.

Step 1) State your goal. 

I will use my goal as an example since I was going to tell it to you all anyway.

My goal is to lose 15 pounds by December 31, 2016.

Step 2) Ask yourself if your goal is attainable.

Is 15 pounds in 11 weeks attainable and realistic? Yep!

Step 3) What will it take to accomplish this goal?

In the case of my goal, I will need to consistently eat clean and stay within my calorie range for my height and weight. I will need to include 5 workouts in my week and make sure I am staying as active as I possibly can with the rest of my day.

Step 4) What needs to change in your life for you to make these things happen?

This is the most important step! Be COMPLETELY honest about what it will take to make these changes. We have to take this step very seriously so that we can move from hoping for our dream to happen to MAKING our dream happen.

Ask yourself what has been keeping you from living your dream up until now? For me, I know I do not have an issue with eating clean or working out. It’s the motivation I need to take my game up to the level I need it to be. I know that I need to constantly find new motivation so that I do not plateau. Also, with a new baby, I no longer have complete control over my day. I have to make sure that I make clean eating and exercise a priority so that it is sure to get done.

Step 4) Plan The Changes

The next step is to figure out how you will make these changes. Here is what I have come up with for my goal…

 

For motivation, I have become a Beachbody health coach! I am so excited to be helping others with their fitness journey as their coach! As a coach, I will be doing challenge groups every single month which will definitely keep things interesting and the cool thing is, when someone gets Shakeology or one of the fitness programs I get to be their coach and help them all the way to success and beyond! This is my calling, and I’m so pumped I can’t stand it.

Also, I depend on accountability from Mary, Christine, Ritu, Heather, and Susanne who share their journey on this blog almost everyday. We have also made a a closed group on Facebook that I love being a part of. If you are on Facebook and would like to join us, just let me know and I will add you! If not, no big deal, there is still lots going on here at TKP. 🙂

Step 5) Devise Your Fail Proof Plan!

Now, that you know your end point, you know what you have to do to get there, it is time to devise your fail proof plan! You may think you can just do this with no plan but I assure you the plan is a MUST! Even if you are totally motivated and ready to crush your fitness goals every single day……life is definitely NOT ready for you to crush anything. It will no doubt throw you unexpected curve balls all the time making staying consistent impossible. Staying consistent is CRUCIAL, so devise a plan!

Plan your goals to fit into your day NO MATTER WHAT. Make your plan detailed enough to where you do not need to think about what you need to do, but make it simple enough to where it is not overwhelming. On Monday, we discovered the things that we can do easily and the things that need to be included into a plan. Use your findings from that day to help you.

I know that motivation is my biggest obstacle. What is yours? Time? Energy? Lack of education? Figure out your obstacle so that you can break it down and move forward!

Here is my plan. Since I know lack of motivation is my biggest obstacle, I have made sure that I include things to keep me motivated throughout my day.

img_4053

Goal- To Lose 15 pounds by December 31, 2016

Monday-Saturday: Eat clean staying below 1600 calories daily, Beachbody workout as soon as Anna goes to sleep after morning feeding (I can no longer use a time as my cue, babies do not keep time haha). Walk around the block with my kids in the afternoon or short workout if raining. 🙂

-To stay motivated, I will make sure to do my blog post and Beachbody Power Hour Monday-Friday right after my workout. I will lead MONTHLY challenges on this blog and social media. I will be an active part of the TKP Fit Community on Facebook daily. 

Sunday: Rest day, meal prep

Clean cheat meal ONCE per week 🙂

Good luck everyone! I can’t wait to see your goals and plans to get there! Please share below. If you need help coming up with your goal or plan just say so and we will all help! If you would like more in depth, one on one support on a fitness and meal plan, give me a shout at ateal@outlook.com. I’m a coach now after all and would love to be yours!

Do NOT get overwhelmed! We are in this together. This will be fun and is our chance to make our dreams come true. 🙂

Make sure to tune in Sunday for the next step. Day 8 of our 12 Days of Fitness!

 

 

 

12 Days of Fitness Day 6 -From Dream to Goal

Good Morning!

Remember the lists of dreams you made on Saturday? It’s time to work toward making them come true.

dreams

Day 6 – Make Your Dreams Come True!

We are going to set a goal to ultimately get us to our dreams. The way we do this is to start with one dream and think about what it will  take to make it a reality. That’s all we are doing today. We are not overwhelming ourselves with all the other details. Today just choose one dream and write down what the first few steps to getting there would be.

For example, if your dream is to have more energy, you might write down “To have more energy, I must eat healthy, exercise daily, and get more sleep.”

If your dream is to like what you see in the mirror, you might write “to like what I see in the mirror, I need to first love myself as I am. Then I need to look at what and how much I am eating and how much exercise I am actually getting.”

State your dream and then jot down the first few steps to working toward it. Share what you come up with in the comments. If you can’t figure out how to even begin, share anyway so that we can help!

After you have written out the first few steps, set your goal. We are not thinking about how we will reach the goal yet (that’s tomorrow). Just set the goal and tune in tomorrow. 🙂

Questions:

What is your dream you would like to come true first?

What are the first things that need to happen in order for that dream to come true?

What goal did you set?

12 Days of Fitness Day 4 – N.E.A.T

Hellooooo!

On the 4th day of fitness The Keen Peach gave to MEEEEEE……

A way to stay active called NEEEEEEAT…. 🙂

Let’s move!

IMG_1298[1]

 

Day 4 – N.E.A.T

Let’s move today! N.E.A.T stands for non exercise activity thermogenesis. It’s all the things that you do to burn calories during your day that are NOT formal exercise. Washing the dishes, walking to the car, folding clothes, cleaning your house. All these things are forms of N.E.A.T. Making a point to increase your daily N.E.A.T is a super easy way to burn more calories throughout your day which in turn can help you reach your weight loss goal faster! Plus, I don’t know if you’ve heard, but sitting is the new smoking. We need to be as active as we possibly can throughout the day just to maintain our overall health!

Here are some ways to increase your daily N.E.A.T!

  • Park far away from the grocery store, mall, etc.
  • Deep clean your house
  • Place your laptop or computer on a high counter so that you are standing while on it.
  • Stand up while folding clothes
  •  When sitting for desk work or school work, get up every thirty minutes and walk around or do some squats.
  • Yard work (Bleh!)
  • Be active with your kids
  • Wash your car

Questions:

What are the ways you can increase your N.E.A.T today?

How did yesterday go? What came easy to you? What didn’t?

If you didn’t get to do something that you had on your list, that’s perfect! We will be zeroing in on those in the near future. 🙂

This has been so fun everyone! Thank you so much for participating and sharing! Tis the season to be fit.