A slow way to make changes - Michi's Ladder

Food choices always surprise me. I will admit, I am a woman I have cravings and somedays you just have to follow them.  If you deny yourself forever you will always be hungry. It is interesting though that as I have been eating cleaner my body craves different things now.  I used to crave cheese and don't as much anymore and now consider sushi a treat. Yesterday I had to stop at my favorite place and grab a roll.

Michi's Ladder has food in Tiers. The healthier the food, the higher up it is. This is a great way to make slow changes one item at a time.  A lot of people who count macros (IIFYM) follow Micha's ladder.

I challenge you to see what you eat off tier 4 or  5 and see if you can give it up for a week, swap it for something on tier 3. After that how about tier 2?

On a different note I have found a happy running place again. I am not pushing it as much and trying to run for fun. These are short, interval runs (3-5 miles). I think what gave me the biggest boost is a new iTunes playlist and a new veto playlist. Let's face it, we already have negative wind chills here, and snow. Outdoor running has already become icy and injuries are never fun. I am hoping to keep finding new music, it always makes run so much more enjoyable.

Making Changes

I was watching a video someone posted from the Coaches Summit this last summer when Shaun T was talking. He was talking about how you have to accept yourself before anyone else can.

Everyone always thinks, "I will be happier when I am 10lbs lighter". The issue with this is how much happier could you be now knowing you are making big changes that will affect your life and those around you?

I know I have always been the above person. I know I still have 10lbs to go since my adrenal fatigue and deficiencies made my body go wonky last year.  BUT I have so much more than last year! I am strong, I can lift now more than before (should my kitchen ever light on fire again I know I can lift my 4 year olds and run). I have lost inches but not weight which tells me I have gained muscle. I am helping reduce my chances of osteoporosis, my bursitis in my hip is improving, my running is better, I am eating SO much cleaner, my kids are too. I have helped impact other people to think about their health and make healthier choices.

So sometimes we all need to take a step back. Accept ourselves for the great things we can and are doing. Not what we want to do.

I love a great Peanut Sauce!

So I love Peanut Sauce. What I don't like is everything added in that I have no idea what is really in there. For me eating clean is about making what I eat and knowing what goes in my food.  To top it off I like things spicy.  Most peanut sauces are a bit of a let down. Making my own with this recipe I love to add extra garlic siracha.  I will say if you make the recipe the garlic siracha is way better than just a regular old siracha.

I tend to make this and stir a bit into quinoa with chickpeas ( or shelled edamame) and tomatoes. It is so good, yet healthy. Who doesn't love tasty food! So give it a try and let me know what you think. It is super easy, vegan, and usually most of these items are in the house.

#PinoftheDay
#Fit4Fun13
#beachbody

Quinoa, tomatoes, edamae, peanut Sauce

Thai Peanut Sauce

My #21 Day Fix Favorite

I have a few favorites that seem to always make me realize I am eating great food, but it's healthy!

On a cold rainy day like today I am really craving something warm.  This always hits the spot for me. A split chicken breast, cooked in my dutch oven with TONS of veggies and 1 cup no sodium broth and 1 cup water. I have found over the year it is always the celery that flavors things.

One of my favorite treats I have found on the 21 Day fix is sliced strawberries with 1 tsp of chocolate chips and 1 tsp of natural coconut. It is such a great treat when warmed up, it has that sweet, warm flavor for a cold day.

Team Beachbody Super Sunday in MN

I had the amazing chance to lead the Insanity portion of the workout at the #TeamBeachbodySuperSaturday

It is so amazing to stand up in from of 60 people and lead them.  Watching people be synchronized with movements and having them live for water breaks is a great feeling. Knowing that I was helping people workout, even if the movements wet modified, there is no way to describe it.

I know people find things that change their life, BeachBody was it for me. The 21 day fix started it all, but attending and becoming certified to teach Insanity, and then teaching it, WOW.

I love my kids dearly but after 4-5 years of only taking care of others it was time to take care of me and do something for me. I miss working in the real world, but I don't miss having to let people go.  On top of that I want to be able to be present for my kids. Teaching Insanity allows me to do something for myself while they are at school having fun with their friends.  I feel like I have found a great balance.

So thank you to my fellow coaches and Beachbody for helping me find my way.

Rocked it!

Sometimes you have a workout where at the end you feel like you rocked it, better yet owned it!  These are rare occasions that I embrace. 

This happened to me yesterday. Recently, I have become certified to teach Piyo and Insanity. I love Insanity and am working with two studios to teach at this winter. I have my first audition coming up on Tuesday so I did a full out practice run again. Just by memory. It reminded me how much I memorized routines for dance and it's the same. 

After I had so much energy and felt like I could jump it went so good. Here is to hoping the interview goes well. 1 more day to do another full out practice. 

Ready for fall

I almost feel bad saying I am ready for summer to be over. I feel as though we were cheated. It wasn't a hot, or even warm summer. Sure we had some nice days but not enough to warm up the lake. Heck the 4th of July was cold!

I always struggle running in humidity and this year it wasn't hot but it was humid. Finding out I have asthma from allergies and exercise does not help. Hence fall running. The cool weather is so much easier for me. The allergies are lower so the asthma doesn't flare up. Take today. It was 46 degrees when I went for a run. I cut 5 minutes off my time. I wasn't trying and I was running slow. The big thing was I didn't have to walk from my asthma. I literally walked for 1 minute after 15 minutes if running. 

I will admit I totally fear what this means for snowfall and temperatures this winter. I cannot handle 68+ days below 0 again. I guess it is a give and take. For now, I will take my enjoyable asthma free runs.