Friday, December 4, 2015

GIVE THE GIFT OF HEALTH THIS HOLIDAY SEASON! *DISCOUNTS OFFERED!*

Hi, there! 

I am sorry I have been absent for so long.  I have been super busy with running the gym, being a Beachbody coach and gearing up for the holiday season!  Surprisingly I am about 90% done my shopping.  Are you?  If not, here are some great ideas to get your "sporty/athletic/health conscious"  friend/relative.  

Give the gift of health this holiday season! I hope to make your shopping a little easier with these neat ideas… and keep your wallet a little heavier with these great deals!

ID bracelets for the athlete in your life.  You never know what will happen and when.



Foam roller for anyone who is tight, sore or who workouts a lot



A massage.  I know a wonderful massage therapist who can come to your house, meet you in Huntingdon Valley or Malvern (link below is to Freedom Massage in Malvern)!
*$10 OFF your first massage at Freedom Massage.  Ask for Jessica Fields.



PiYo DVDs!  Seriously, you should try it.  I am sure you are sick of me saying that it changed my life, but it did!  Starting a new challenge group in January!



A gift certificate to their local fitness center/gym/studio.
*10% Any gift certificate with the mention of this list



Turn them on to a new healthy snack (place it in their stocking).  Who doesn’t love cookies and peanut butter?
*10% off with code MEGBUFFBAKE



Buy them a month’s worth of Shakeology to help them become healthier inside and out.


New workout clothes.  I love LuLulemon, but when the wallet is tight TJ MAXX or Marshalls does the job.
*Check out the “We made too much” section on their website for great deals.



A new water bottle that comes with a fun twist



A gift certificate to a sneaker store that will find the perfect shoe for your foot.
*Mention the fact that you workout at Bryn Athyn Workout Studio for %10 OFF your purchase




Happy shopping... but most of all, the best gift is to be PRESENT with your PRESENCE!  Listen, enjoy, love and laugh.

Tuesday, July 21, 2015

Spartan Race

Long time no talk.  Again, I am sorry I have been so absent.

I recently completed the Spartan Race with my gym.  It seems like every year I say, "It was the hardest one yet!"  But I am telling you- this one was the hardest one we have ever done.  Not the obstacles, but the terrain.  We seriously went up and up and up.  This mountain was steeper than all the others and below us was slippery, cake-like mud that you could slip on in an instant.  You had to be laser focused the entire time or you were going down and possibly taking others out with you.

We started off running through a smoke grenade up a large grassy mountain.  That was tough, but it didn't phase me too much because we practiced running hills every Sunday.  Then we faced large logs about 4 feet off the ground that we had to jump over.  Next was a rocky windy hill that lead us to the first uphill climb that was probably a quarter mile long.  It may not sound long, but when it is so steep you need to use your hands to secure your footing, your quads are burning and your lungs are panting, it seems like forever.  Once we reached the top, we had to go through a section of the woods where we dodged rocks, roots and trees.  Shortly after, we had three more of those horribly steep uphill climbs except one of them had nothing but rocks to step on.  Some were loose and some secure so you really had to watch out.  I told myself several times not to look behind me or down because I would have been screwed.  I am afraid of heights and we were ridiculously high up with nothing to hold on to.  If one person fell, many others would too.

After we reached the top, we caught the most amazing breeze and and saw a beautiful view of the mountains.  We did't stop for long because we had to go through more wooded trails.  We finally saw a flag that said "1 mile down" and we all complained loudly because we were shocked at how little ground we covered.   Afterwards, we ran some more grassy hills, went through the woods and charged through tough terrain until we came across another obstacle.  The men and women had to pull up a huge sand bag (I think the women's was 100lbs?) up about 20 feet through a pull-y system, then let it down gently.  That was easy for me, however I went into the race with a torn up back and yanked it even more during that obstacle.  The rest of the race I had to deal with little spasms and sharp pains (but I kept going).  Then we had a 20ft cargo net to climb up that went straight up and straight down.  Afterwards, more wooded trails.  This time the trials went downhill. Even though going down is usually the easy part, these were not easy.  They were so so steep you had to go slow which made your legs burn and you were mentally exhausted from watching every little step.  Sometimes we had to slide down on our butts because it was such a sharp drop.

From here the obstacles are a little jostled in my mind because I think I was starting to get delirious from exhaustion, but we had to:
-Carry a 25lb sand bag up and down a crazy steep mountain.  I crawled up the mountain with the bag on my back.  Courtney saved me during the last couple feet because my back was giving out.
-We had to jump and climb in and out of muddy water holes that progressively got deeper
-Swing across monkey bars that were uneven in height and distance
-Swing across slippery rings
-Pull yourself across a rope that was 5 feet high and about 15 feet long.  You had to wrap your hands and legs around it, dangling and pull yourself across.
-Scale across a zig zag wall
-Throw a spear into hay stacks
-Crawl or roll under about 60 feet of barbed wire that also went over trenches of muddy water.
-Jump over walls
-Climb walls
-Jump over a fire pit
-Carry a utility bucket filled with rocks up and down an incredibly steep moutnain- The girls I ran with kept reminding me that I have a wedding in less than 2 months and I should not chance it with my back.  The way my back felt, I opted out of carrying the bucket, but I walked the obstacle which was still exhausting bucket or not.  I felt like a cop out- but my wedding/back was more important than a Spartan Race
-Swim across a long lake and swim under tubes that were set up in the water
-Rope climb

I am sure I am missing a couple of other obstacles, but just imagine running up and down mountains or through the woods to get to each obstacle.  All in all, it was 4.5 miles with the first 2 miles going straight up the mountain and the last 2.5 miles trailing through the woods to get to each obstacle.

I was hard.  It was dirty.  It was mentally challenging.  If you ever want to test your mental grit, I say go to Blue Mountain and do the Spartan Sprint.  Here is just one side of my leg.  My elbows were scraped up, my back was sunburnt and more bruises were found on my body!  BUT IT WAS ALL WORTH IT!


I am so so proud of the BAWS Gym Spartans!  Everyone finished!



AROO! xo.





Wednesday, July 8, 2015

Random Bits About My Health and Fitness

How in the world has it been a week since I last posted?  I feel like I posted 2 days ago.  I guess this goes to show how incredibly busy I have been.  Personal training, nutrition consultations, classes, wrapping up the Spartan training (the race is in 1.5 weeks AHH!), learning the new PiYo choreography, talking to people about shakeology and what it has done for me, creating shirts for BAWS and the Spartan crew, planning the wedding and... trying to stay sane.  Breathe.

Despite being so busy, I have been able to get my workouts in thanks to the accountability of the Spartan workouts and PiYo.  I just recently started an at-home PiYo challenge where women from all over bought the same PiYo DVD workouts for $60 and are doing them together.  We motivate each other, show what we are eating, post PiYo selfies and just have fun.  It is basically a group of 20 some women trying to shape up and lean on each other for support.  It is awesome.  I also love knowing other people are trying to eat right and are choosing clean foods over their cravings- it makes me feel... not so alone I guess!  I watched Mike eat the best cupcake in the world last night.  It was rough.  I had 2 hershey kisses and called it a night.  Here is a snapshot of my meals recently.


Ham, corn, cherry tomatoes, hummus and a couple pop chips
Superfood grain salad, banana and raspberries
Chicken, corn, broccoli and all of the ketchup
Shakeology and sunflower butter

I also have been diving into cantaloupe bowls and chowing down on blackberries.  The heat makes me crave cold, juicy things.

If anyone is interested in doing an at-home challenge group, I will most likely start one in another couple weeks.  I will keep you posted!

I just wanted to check in and share whats going on in my neck of the woods.  Tata! xo.



Tuesday, June 30, 2015

Change Your Thinking

Happy Tuesday ;)

I am gearing up to teach my last Pulse 'n' Sculpt class today- that is a little devil of a class!  We work our smaller muscle groups in awkward pulsing movements to create a slimmer look.  Within 2 seconds of the class starting, our muscles are on fire!  I will definitely miss it, but I am glad to see it go because myself and the members need a little change.  Speaking of change...

I held a Bikini Body contest at the gym for the members who wanted to receive emails with recipes, at-home workouts and motivation.  They were to come to as many classes at the gym as they could while following the information in the emails.  Whoever wins gets 2 free classes in the month of July!  Tonight we call out the winner, but I have to say... I have already seen some awesome results!  Funny because one of the women said she didn't follow it 100%, but she did what she could and she still saw results!  Man, did that make me proud and it got me thinking.

No one is perfect.  Unless you live in the perfect environment, no one is going to eat 100% clean, always drink 64oz of water, get every single workout in, 8 hours of sleep every night and work on self-development.  BUT if you work on each one of them individually and make even 50% of a difference in the positive direction you WILL see results!  Little changes add up to big results.  I always tell my clients to make small changes along the way.  Not all at once.  If you want to start working out and eating right, cut out soda and start to walk 20 minutes each day.  Build on that.  You will be so stinkin' surprised at what will happen.  However, you have to change your mindset too.  This has to become a lifestyle.  You will not be able to hold on to your results unless you work on personal development and change your thought process.  This is not something that you work on for 2 months, see results, and go back to the way you were living pre-weight loss.

Do you know someone who has had the gastric bypass surgery done? ... But then that person gained weight back?  He or she will see results quickly because he made a huge change- he had his stomach shrunk to a very small size so he could eat less at each meal, therefore, lose weight.  However, he or she does not realize that he has to change his mindset.  He can't eat like he used to.  He can't eat the same fried foods, the same portion sizes and only once a day (which many overweight people tend to do).  If he does do all those things, he will stretch his stomach back out and be back to square one.  This happens so often because people don't want to peel back the layers, see where the issues lye and work on themselves.

Self development is probably the hardest thing about making changes.  You have to view what you have always done in a different way.  However, since it is the hardest thing to do, it will give you the greatest reward.

When I wanted to become more financially sound, I listened to Dave Ramsey podcasts.  When I wanted to become a better business owner, I listened to Chalene Johnson's Build Your Tribe podcast.  When I wanted to lose weight, I read numerous books about healthy eating.  When I wanted to get out of little spouts of depression I would read self help books.  The key is finding little things throughout your day to keep you going in the positive direction to help you make a change and help yourself internally so you can glow externally.  Change your thinking and you can change your life :)

xo.


Friday, June 26, 2015

Random Bits- Happy Friday!

Happy Friday!

Fridays are wonderful, aren't they?

Here are some things that I am loving lately, quotes that make me happy, things on my mind, etc.  Feel free to chime in...

1.  I saw three quotes yesterday- almost all in a row and they all relate to one another.  I had to chuckle because well, the first one is funny.  And at one point in time, I felt like I got stuck in a bind all the time.


When obstacles in life presented themselves to me, I used to sit back and hope the fairy godmother would come and help me.  But when I realized life doesn't go that way, I made  an effort because I realized I was living life half way.  I was tired of doing things fifty percent and made a decision to go for it.   Trow myself forward.  Try.  Make myself proud. 


I work daily- 7 days a week on self-imporvement, goals and helping others and I couldn't be happier with how it is working out for me :)  Accomplishment is a good feeling.
(Believe me, I'm not saying I'm perfect, hence the "working on self-improvement", but I am getting closer to the girl I want to be!)



2.  Am I considered gluttonous or disciplined for eating a box of assorted chocolates in one week?  How long would it take you?  I mean, Mike probably ate two pieces so he helped me out  ;)   .......

3.  People have asked me what my fitness goals are for my wedding.  My goal was to feel good and to fit comfortably in my dress.  Interesting story-  I actually bought my dress before Mike and I got engaged.  I knew he was looking for rings and while we drove past a bridal shop one day he said, "Look!  The store is going out of business... go get one!  Brides are vultures so don't wait long!  Everything is 50% off!" I whipped my head so fast I'm surprised I didn't snap my neck.  I couldn't believe he said that, but you better believe I called my Mom that day and told her because I wanted her there when I was trying dresses on.  She was hesitant about going because he didn't pop the question yet, but she was certain it would happen (I think).  She gladly accepted my invite and we went the next day.  When I went, my stomach was so queasy.  It was nerve wracking, ya know?!  I tried on about seven dresses and within that seven was one dress I liked a lot.  I tried it on for a second time, liked it more and looked at the price tag (very nice price with the discount).  It fit me like a glove and I need no alterations.  Umm, until we found a little clasp that was hiding.  It helps the back of the dress stay together.  I thought for sure it would easily clasp, but I was dead wrong.  Even with expelling all the air out of my lungs (face purple and all) and throwing my shoulders back, it was a no go.  By like an inch and a half.  Ugh!  Now, I could totally get away with not clasping it and everything would be fine, but I like a challenge.  And I always wanted to work on getting my back size down.  I set a goal to stop lifting, stop doing pull ups and do bodyweight exercises like PiYo and interval training.  Since that goal one year ago, I lost about 10lbs.  I just stepped on the scale and found that out- I hate scales.  Anyway, I am proud of myself and I am sure I will be able to snap that sucker right up (fingers crossed!).  Pray for me.

4.  Does anyone watch Top Chef?  For my birthday dinner, Mike is taking me to Sbraga which is a restaurant owned by the Top Chef's winner of season 7!  I am rather excited.  I hope I will have a positive review for you all next week.

5.  What does everyone think about Donald Trump running for President?  Eh, I am on the fence.  He is a pompous a**hole, but gets the job done.  I voted for Obama and I am not loving what he brought to the table- or lack there of.  Politics are a touchy subject- but please, feel free to speak your voice!

Till next time.  xo.


Wednesday, June 24, 2015

The Most Delicous Low Carb Chicken Parmesan Everrrr

Morning!

I hope you Sunshines are doing well.  Speaking of sunshine, Mike took all the curtains off the bedroom windows (we have 4) and threw them out.  I was complaining about them- we need new ones badly :) So we woke up to an insane amount of light blasting into our eyes.  If you aren't used to that for 2 years, it can be brutal!  He was a miserable guy this morning.  I was fine though!  Haha.

Anyway, I started to get really serious about my nutrition since I have to get into a dress in 2.5 months.  I mean, drinking beer and eating fried chicken sandwiches, fries and chicken nuggets on a Saturday night has got to stop!  (True story by the way- last weekend)  So I have been focusing really hard on making super healthy, but delicious dinners.  I am trying to cut out starches at night.  If you get a little creative, it isn't so hard to do and I don't even notice there isn't any rice, potatoes or bread.  I made this low carb chicken parmesan dish.  I don't really understand when people put chicken parm on top of spaghetti... I know it is a super popular dish, but I think it is such a heavy meal.  I was thinking of a replacement for the spaghetti and I thought of supplementing mushrooms and onions cut into long strips.  It worked!  We "oohed and aaaahed" the entire time we ate.  It was awesome!


Here is the recipe:

Low Carb Chicken Parmesan 

Serves 4-5 people  Prep time 15 minutes  Cook time 45 minutes

4 (4-6oz) raw chicken breasts - thin-medium thickness
3/4 cup bread crumbs
2 tbsp flax seed
1 egg beaten
2 tbsp butter
1/2 steak tomato
1/3 cup parmesan cheese
1/2 huge onion sliced into long strips
1 box button mushrooms
1 tbsp fresh minced garlic
2 tbsp coconut oil
Salt and pepper to taste

Set oven to 325 degrees.  Mix the bread crumbs and flax seed on a plate.  Take the chicken breasts and dip them into the beaten egg, then dip them into the bread crumb mix.  Place them onto a baking sheet (lined with tin foil and one thin layer of butter spread on top of tin foil).  Once all the chicken is on the sheet, place little dabs of butter on each chicken (I used no mored than 1-1.5 tbsp for all four pieces).  Place in oven for 45 minutes.  While the chicken is baking, place the onions and mushrooms with coconut oil into a wok or pan that is on medium heat.  Fry them up.  Add fresh garlic, salt and pepper.  Once the chicken has cooked for 30 minutes, take it out and place a thin slice of tomato on top and parmesan cheese.  Place back in oven for the remaining 15 minutes.  Enjoy!

Bon Apetite! 




Tuesday, June 23, 2015

Fitness Myths Debunked (or my thoughts)


Morning!  

I absolutely LOVE this quote!


Anyway, the more I talk to people about health and fitness, the more misinformation I hear from them.  Some have things a little backwards and I am here to unravel the truth!

You will get bulky if you lift weights- You will not get bulky if you lift weights.  If you workout a TON and incorporate weights into your program, your metabolism may speed up.  If it does and you eat more calories than you are burning during the day, your muscles AND body fat will increase.  That is when you will get bulky.  Workout a couple days a week and monitor your food intake (what and when you eat).  You will tone up.

Lots of calories make you fat- I trained Kelly (my fitness instructor) and had her go from 1,800 to 2,500 calories in 4 weeks.  She LOST weight because they were the right kind of calories.  Healthy protein, fats, fruits and vegetables.  She worked out 4 days per week and did not do any cardio.  It is all about what you eat, when you eat, how you eat and how you train.

Milk is good for you- Many people are lactose intolerant and don't know it.  Casein is a protein found in milk that actually pushes calcium, out of your bones.  People think they are doing good by drinking milk all the time.  Ehhhh, not so much.  Almond milk is my best friend.

Peanut Butter- People think peanut butter is mainly a protein.  Peanut butter is considered more of a fat than protein.  If you look at a peanut butter nutrition label, you will see there are 16 grams of fat per serving and only 8 grams of protein.  Fat wins.

I am too old for that-  I can not tell you how many times I hear, "I am too old for that" in the gym.  I shutter inside because most likely I just had a 65 year old leave the gym doing the same exact movement I want a 51 year old to do.  The 51 year old breaks out the, "I am too old for that," comment and does not do the exercise.  It is not that you are too old.  It is either you do not want to do the exercise, you can not do the exercise because of an injury, you are fearful of the exercise or you think the exercise is too advanced for you.  Say it how it is.  You are not too old for it (unless you are 75 years plus!).

Cheat days are awesome- I do not like "cheat days" as I feel you can ruin your whole entire week of clean eating because of that one day.  I know people who can not reach their goal and I feel it is because their cheat day is sabotaging them.  They will have pizza, ice cream and belgium waffles in the same day.  Do you know how much calories, carbs and sugar is in all of that?  Space it out and practice balance.  Friday night have 2 pieces of pizza (after a clean day of eating).  Saturday afternoon, have your ice cream (while the rest of the day is filled with healthy foods), and on Sunday morning you can indulge in that Belgium waffle.  Stacking one cheat meal on top of another is no good!

Sweating-  I mentioned this before, but sweating is your body's way of cooling itself down.  We do not release toxins through sweating.  We have other organs in our body that cleans out the toxins.

Healthy on the outside= healthy on the inside- Just because you may be thin, have great skin, hair and nails does not mean you can eat whatever you want.  I wold love to saw a person (who eats unhealthy all the time, but looks healthy on the outside) vertically in half just to show them what they are doing to their insides.  It will be an eye-opener and will catch up with them eventually!

xo.