What is the 21 Day Fix, exactly?

So you see me hash tagging and posting about my and my challenger's results using the 21 Day Fix, but what is it exactly, and how can it work for you?

What is the 21 Day Fix?

21 Day Fix is a home fitness program that you do for 21 days and it comes with a nutrition plan based on colorful portion control containers. The workouts are 30 minutes long and are a mix of strength and cardio, with a little Pilates and yoga, too. The eating plan is portion controlled using color coordinated containers that you use to plan your meals for the day, no calorie counting involved, and based off clean eating principles. 

Who is 21 Day Fix for? 

This program is for the beginner to intermediate exerciser. For someone at the advanced level, this program is good for maintenance. It is awesome for anyone trying to learn how to eat cleaner, more nutritious foods, and for anyone who can't stand doing the same workout day after day. 

Is this Program worth it? 

The 21 Day Fix workout program by Autumn Calabrese was created to help you lose up to 15 lbs in 21 days through simple fitness and simple eating through its portion control eating system and seven, 30-minute workouts each week.

The Pros of the workouts:

• The workouts are challenging, but not too challenging.
• There are great modifications that allow you to keep working when the moves are a bit above your level (side plank leg lift? Yea... still can't do that one :).
• The warm-up and cool-down are a part of the 30 minutes. I appreciate that because I am limited on time. 
• There is a different workout for each day of the week, so you aren't doing the same moves day in and day out. 
• Autumn clearly explains and demonstrates each move, and reminds you of the little things to keep tucked and squeezed as you are doing the move (I never remember to keep my belly button pulled in...anyone else have that problem?).
• The Pilates and Yoga days offer rest (active recovery) but also a more well-rounded fitness program (they may not be calorie burners, but they focus on your core and flexibility, two very important pieces to overall fitness).
• This may not be a pro for everyone, but I like that there is workout everyday. The pilates and yoga allow for an active recovery day, but knowing there is a workout each day keeps me that mindset of daily fitness. 
• It promises big results (up to 15 pounds in 21 Days) which is totally possible. I have worked with 22 people in the last 2 months and all of them have lost 10-15 pounds plus countless inches.
• It's only a 3 week program, so after 3 weeks I can decide if I want to continue or try something new without the guilt of giving up 3 weeks into a 12 week program.

The Cons of the workouts:

• Between each move is about a 20 second rest, which is sometimes not enough, so I have to hit pause for an extra 20...or so :)
• It's only a 3 week program (uh Brooke...didn't you list that a pro?) Yes, but some people want a longer program than 3 weeks. 
• It costs money...WHAT?!? Yes, you do have to pay for the program (but in my opinion your return on investment is well worth the cost).

The Pros of the nutrition plan:

• No calorie counting.
• Ensures you eat a balance diet.
• Based on clean eating principles.
• Once you get the hang of it, meals are simple and easy.
• You still get to eat real food, food your family will enjoy too.
• There is a lot of variety in the food choices.
• You don't have to give up a food group.

The Cons of the nutrition plan:

• At first, it's not easy to master the container system.
• It is hard to change your mindset to the idea that eating nutritious does not mean eating salad and bland foods.

What I didn't expect to get out of the program

When you think of fitness programs like 21 Day Fix you think about the 30 minutes you spend working out. You think about the weight you might lose, the muscle definition you may gain, or maybe even or the endorphine high that you get after workouts.

Yes, those things happened for me as expected, but what I didn't expect was to learn how much food has affected my life all these years, or to fall in love with working out. Yes I know that very poor nutrition and inconsistent fitness have been taking a toll on my body, but I didn't know the positive effects real food and daily fitness have on your body. I am talking beyond weight loss.

I sleep better.
I feel better physically.
I feel better emotionally.
I feel better mentally.
I have more energy everyday.
I don't feel lethargic day to day.
I am more positive and optimistic.
I am happier.

I learned how addicting processed foods can be and how they alter your taste buds. I have always wondered how people can just turn down certain foods, like ice cream, cake, chips, french fries, oreos, etc. Well I guess I still don't know how some people seems to do it so naturally, because some days it is still very hard for me. But I am learning that as you start to eat foods that make you feel good, inside and out, real natural foods, you stop wanting the foods that are just a quick high. Those foods that leave you feeling worse and leave you wanting.  I thought those foods were comforting me, when really there were just a drug. The only thing they did was make me crave them more, nothing else, yet somehow they convinced me for so many years that they would make any emotion better.

I learned that I wasn't even close to a eating balanced diet, but following the 21 Day Fix Meal plan has really helped change that. It has helped me learn how to eat better, what are good choices to eat, and how to make clean eating easy and delicious! Not only that, but eating real foods fill me up so much more than any processed food ever did. I eat less now, not because I am restricting my calories, but because I am full!

Working out everyday helped me learn the value of daily fitness. I NEVER thought I would like "exercise." NEVER!! I feel SO much better after my morning workout and on days I miss it, I can tell, and I feel worse! Even missing the yoga day makes me ache for my workouts! I was never like that before this program but 21 Day Fix has made me fall in love with fitness! Now I make sure I can fit my workout into my schedule everyday!

The Final Verdict

The program changed my mindset on my own lifestyle and was the catalyst for finally making the healthy changes I have been wanting and trying to make for so long. I highly, highly recommend this program!

Herb Gardening

So you're thinking of herb gardening! But you have a brown thumb, or you've tried it before, and it was a disaster. This is my 6th year of planting herbs. Sometimes they do well and sometimes they don't, but there are some common mistakes I have found that I want to share with you.

Fresh herbs are one of the greatest ways to increase the taste of your food healthfully. There is nothing more rewarding to me than to walk outside, cut a few herbs or vegetables from plants that I grew, and use them to prepare delicious meals for my family.

I love researching things all the time, but when it comes to herb gardening most of the articles are all fancy and not practical for me at least. They suggest only watering with warm water, on a certain day, at a certain time, etc. I've tried it, and quite frankly I've been the most successful when I treated them like I do all my other plants. Plenty of sunshine, water, and little interference from me. 

• Mistake 1: Growing from seed. When you first start out trying to grow fresh herbs, I recommend you begin by trying to grow from seedlings (there are plenty at Lowes) rather than planting your own seeds. The process is tedious and slow. The seedlings grow quickly which means you can begin to enjoy your herbs faster. 



• Mistake 2: Starting with the wrong varieties. I recommend you start by trying to grow fresh basil. It is the perfect trainer herb. It grows quickly, and the leaves wilt visibly when not watered enough, but recover well if you water the wilted plant. This makes basil a great ‘canary in the mineshaft’ to help you figure out how much water is enough.



• Mistake 3: Lack of watering. Herbs need to be watered everyday. They need to be thoroughly soaked on hot summer days.  





• Mistake 4: Not cutting early and often. It may seem like your puny little plant just isn't ready for a trip to the barber, but then you will find yourself sitting there wishing for leaves without much success. Again, basil is a great herb to practice pruning. As with all herbs, you want to cut the herb just above a set of growing leaves.  If you don’t trim basil aggressively, it will continue to grow straight up, and become too tall and top-heavy. Making your first trim approximately 3-4” above the soil produces a nice sturdy plant. 





• Mistake 5: Taking the leaves from the wrong place.  Leave those large tough old leaves at the bottom alone. They are the solar panels that power your herb's growth. Once your plant is big enough to sustain a decent harvest, keep on taking from the top, as you have been when you were pruning. That way you get all those tender new herbs that are so tasty, and your plant gets to keep its well developed solar power system in place.
  
  
• Mistake 6: Letting your plants get too randy. If you are pruning regularly, this may never become an issue, but unless you are growing something for its edible flowers, be sure to cut back herbs before they start growing flowers. If you want leaves, keep cutting off the little flower buds whenever you find them, and it will encourage your plant to focus on growing more leaves.



• Mistake 7: Using tired soil with no nutrients. Tired soil that has been sitting in your garden or lawn for ages often looks grey and a little depressing. Would you want to grow in that stuff? Give your plants a dose of the good stuff and they'll thank you for it. I grow my herbs in a combination of potting soil, used coffee grounds, and egg shells. If I have some on hand, I also throw in crushed egg shells.



• Mistake 8: Getting in a rut. In order to be good at herb gardening, you need to feel rewarded. So don't stick too long with one or two herbs just because they work. Branch out to a few other basic herbs that you will use regularly in your kitchen.  Once you have become comfortable with basil, I recommend moving on to try growing oregano, mint, rosemary and thyme. All are useful herbs in the kitchen, and all are relatively easy to grow. 


• Mistake 9: You mean there's more than one kind of mint?When choosing herbs, read the label carefully. For example, there are two main varieties of oregano: Mediterranean and Mexican. Mediterranean oregano is the more common variety, and what you likely own if you have conventional dried oregano in your cupboard. I have Mexican (hot and spicy) oregano growing in my garden. I love Mexican oregano in spicy dishes, for making beans from scratch, and often use it in tomato dishes where I don't want the flavor to seem too much like marinara. Similarly, there are many different kinds of mint. You don't want to be thinking of the pungent spearmint plant and accidentally take home the much more subtle (and not mojito savvy) applemint by mistake.



• Mistake 10: Feed me Seymour! If you are planting in soil instead of pots, take care that your cute little herb seedling doesn't become a giant plant that takes over your garden. A word of warning for oregano and mint: both can be voracious growers. 

The source of this article can be found here.

Until next time....

XOXOXOXOXO

Shakeology

Shakeology has been a life saving fitness and wellness tool for me and Wes in this journey to lose weight and take control of our health.  When Wes first started trying to lose weight this past summer, he enrolled in an intense outdoor fitness bootcamp. He really thought he could manage his eating habits and exercise and still reach his goals.  After 90 days of working out and eating pretty healthy, he had only lost 8 pounds and was not happy with his results.

After a few discussions with MY Beachbody Coach, we decided to give Shakeology a try.  After researching and reading all the information on the Shakeology website, we decided to try the variety pack to figure out which flavors we liked the most. The chocolate is by far our FAVE, but we love how versatile the vanilla is.  

I also decided to become a Beachbody coach at the same time to get the 25% discount on the products.  I was so early in my transformation, but I knew that I could help other people do the same thing.   We received our Shakeology order, and our first shake we just mixed with water and ice in a blender like the package says. It was NOT good. We were like, what have we gotten into? The next try, we used soy milk, peanut butter, and a banana. Talk about delicious. It was dessert for breakfast.  We've gotten better at mixing the shakes, and we literally don't want to go a day without them. Each shipment contains a calendar of 30 ways to mix Shakeology.   We love trying new recipes. 

Shakeology helped Wes lose the 22lbs, and I gained abs (real abs) in 21 days!  We drink our shakes for breakfast or a snack on the weekends.  You can make it and drink it whenever and however you like.  

Here is a little background on Shakeology to help you make a better informed decision.

Shakeology is more nutritious than a salad and tastes like a dessert!

What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula.  Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.

What's in it?

Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet.  It's good for you, and good for everyone, because everyone's diet is deficient in some of the key nutrient groups packed into just one Shakeology serving.

Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anti-inflammatory properties. 

Probiotics support digestive and immune health.

Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.

What can Shakeology do for you?

It is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be.  Shakeology can help you reduce cravings and promote healthy digestion and regularity. Shakeology reccomends that you replace one meal per day with a shake along with regular exercise and a balanced diet, participants who did this experienced remarkable health improvements.  It can reduce your total cholesterol, reduce LDL cholesterol, reduce cardiovascular risk, and reduce oxidative damage caused by free radicals. 

Why Shakeology?

I love Shakeology because I am a busy parent, wife, and teacher, and it is a quick and convenient way to get complete nutrition.  It supplies me with the energy I need to help keep up with the kids and my hectic lifestyle.  It is also easier to make and tastier than a salad, and it is an excellent way to eat healthy when eating a full meal is not possible.  If you don't like eating fruits and vegetables then this is a great way to get all the benefits of eating a full bowl of fruits and vegetables without having to actually eat them.  If you have high cholesterol then this will help you lower total and LDL as well. 

How to use it.

It's very simple. 

Mix 1 scoop of Shakeology with 8 oz. of soy milk.  If you like, add ice.  Or if you want something more filling and maybe even more satisfying, blend your Shakeology with fruit, veggies, peanut butter, the possibilities are endless.  Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.  Honestly, when I make my shakeology I always add more than 8 ounces because I think it's too thick!  The more liquid you add the thinner it gets!! :)

Ways to try Shakeology:
1.  Message me for a sample of Shakeology either Vanilla or Chocolate.
2.  You can purchase a week's worth of samples from me to try out Shakeology and see if its the right fit for you for $44.
3.  You can purchase a Shakeology cleanse for $55 to jump start your weight loss program or break a plateau.

4.  You can sign up for Shakeology HD (home direct) which gives your free shipping and automatically ships your Shakes to you each month.  You can cancel at any time with no questions asked.  There is also a 30 day money back bottom of the bag guarantee.  If for any reason you do not like the shake you can return the empty bag for a full refund. 

5.  You can purchase Shakeology in the bag or 24 individual serving sizes, both are the same price.  With individual serving sizes you can have an assortment of Greenberry and Chocolate, Chocolate and Vanilla, and Tropical Strawberry, Vanilla, and Chocolate, and now Vegan Chocolate, Strawberry, or Vanilla.

What do you get for your purchase of Shakeology HD?

Your first Shakeology order not only comes with a month's supply of shakeology. 

You receive a calendar of 30 different ways to make each flavor. 

You receive free shipping when you sign up for Home Direct. 

You not only get a shake but you get a nutrient rich meal that you do not have to worry about creating yourself!

Three Reasons to Drink Shakeology!

Chapter 35

Yep, this is my birthday week, and birthday weeks usually get me to thinking about where I have been, where I am at, and where I am going.

I have had some pretty awesome birthdays in my life. As a kid my mom always made sure our "day" was super special and celebrated all the things we loved. I was pretty spoiled on birthdays because even on Angela's and Jessica's birthday, I usually got my own cake! This, however, was not my mothers doing, but the lady who baked our cakes that we affectionately called Aunt Faye.

You probably remember my surprise 30th birthday celebration. That is one that will definitely go down in history as one of the most fun weekends ever! You can read about it here.
http://brookemorehead.blogspot.com/2011/03/im-gonna-be-mister.html

So where am I now with only 6 days left until I turn 35? This week at school we had a guest speaker, and he talked about how all of his life his father emphasized the importance of "being a man" and his progression of understanding what that meant in his life. He broke it down into three points calling, commitment, and contentment. His words really resonated with me.

We are all "called" to do something great! Great varies in size and shape and action from person to person, but we are still called to do something great. I know for myself that a lot ,if not most, of the time, I sit in park with my ignition on idle just accepting what comes my way and going with the flow. This is not all bad, but to do something great, I've got to get moving.

I have set BIG financial freedom goals for my family this year. I am taking as many small steps a day as possible to get there.  A commitment is an agreement that your heart and mind make to dedicate time and energy to doing something great! I am committed to being better today than I was yesterday in all aspects of my life. It is easier said than done because sometimes, today, kicks my ass!

I am content in know that even the things that seem small to me can make a great big difference to someone else like Wes or Harper. A smile, a hug, a simple encouragement can change someone's day.

So here's to being content in my commitment to doing great things in chapter 35 of my life. Cheers!

Until next time...

XOXOXOX

Clean Eating

You have probably heard of clean eating but might be wondering what exactly those two words mean or how to go about cleaning up your pantry and frig. Eating clean is about focusing more on the nutritious foods that come from the earth and less on the not so nutritious. This means embracing foods like vegetables, fruits, and whole grains, plus healthy proteins and fats. You don't have to count calories or give up entire food groups. You simply cut back on unrefined grains, added sugars, salt, and unhealthy fats. You fill your shopping cart with more foods from the outer isles of the grocery store than the inner isles.

I know what you saying, "that is great and all, but how do I do it?"

When you make your shopping list each week, select one or two items to switch with clean items. For example, if you need bread this week, make it a point to find "clean" bread (100% whole grain, no added sugar and identifiable ingredients such as whole wheat flour, salt and yeast). If you ran out of white rice, pick up a package of brown rice this week. It doesn’t have to be difficult to make the transition to clean foods—nor does it have to happen 100% overnight!  With this slow and steady approach, you don’t have to spend hours at the store reading labels either. Start small: You are also more likely to stick with it if you don’t shock yourself with a sudden change. (SparkPeople, Clean Eating 101)

So now that you have your refrigerator stocked, what are you going to eat? This used to happen to me all the time. I would go shopping and buy all of this food, but then go and grab something to eat at McDonalds. The most important thing you can do is create a meal plan BEFORE you go shopping. 

And then enjoy delicious foods like these that are clean and easy to make! 

Now you are thinking WONDERFUL, but how can I afford all of this? If you think about, you spend more money dining out than you do shopping and eating at home. Last week, Wes, Harper, and I ate out 2 times. The total was $110.00 for 2..TWO meals. Sunday we spent $112.00 at the grocery store for 6 meals a day for three people for 6 days. In my opinion, we can't afford not to eat like this. Here are some tips from sparkpeople.com (Clean Eating 101) to help keep your budget in check. 

• Look for in-store coupons. Coupons and sales flyers for your grocery store are more likely to highlight discounts on real food (like fruits, vegetables and unprocessed meats) rather than the coupons provided by food manufacturers, which only discount processed foods.

• Shop in bulk. Bulk items are often far more affordable than the packaged varieties. If your store offers bulk food bins, you also have the option to buy as little or as much as you want at a given time.

• Stock up on sales. When your store does have a sale on clean food staples such as meats or frozen vegetables, take advantage of that by stocking your freezer. It will save you money in the long run.

• Manage your food well. This is a big one. We throw away a ton of food in this country every day and it contributes to our food bills in a big way. Freeze cooked foods you know you won’t get to right away and don’t cook so much that you can’t eat it before it goes bad.

• Buy whole chickens. These go on sale regularly. Be sure you use the entire bird by making broth for soups with the portions you don't eat (bones, necks, backs, etc.). You can always freeze it if you can’t use it right away. Try these suggestions to get the most for your money out of a whole chicken.

Remember these simple rules and you will win at clean eating!

Until next time..

XOXOXOXO

The Knee

I remember it like it was yesterday. The sun was shining bright in the cloudless blue sky, the birds were chirping a lovely morning song, the air was filled with Harper's laughter. We were running after each other in a game of toddler chase, and then I felt it. A pull, a twist, a something completely uncomfortable. Ewww.. mommy hurt her knee, let's go inside!

The rest is history as they say! My knee did hurt on and off after that morning, but honestly, I didn't think that much about it. I thought it was just a pulled muscle or possibly just me being a baby. I am like, sometimes.

Until....

This past Saturday night, when I couldn't get up off the couch because my leg would not move. I could not straighten it out without feeling liking I was going to faint. I couldn't roll over in the bed. I couldn't walk to the bathroom. All of which led to me reluctantly visiting the ER Sunday morning.
Which led to an appointment with an orthopedic doctor, Thursday morning.

Everyone in the building was sure I had torn my meniscus. They were already signing me up for surgery and explaining how it was all going to go, but luckily that is not the case.  The MRI showed that I didn't tear anything. I just bruised my bone really badly. This caused fluid to build up around my knee. Because I was sitting with my knee bent on the couch, a pocket of fluid gathered there in a cyst formation, which bound the tendons and ligaments in the back of my knee causing the immobility until the fluid was able to move out.

According to MD-Health, Like most types of trauma, a bone bruise is characterized by pain and swelling. However, the pain involved in a bone bruise tends to be more severe and lasts longer than a soft tissue trauma. The swelling may be seen around the soft tissue surrounding the bone, such as the skin and muscles, and may be accompanied by discoloration. When a bone bruise is adjacent to a joint, blood and fluids can spread to the joint, causing it to swell.

A bone bruise may cause minimal damage to a bone which may be detected with magnetic resonance imaging (MRI) but not by plain x-rays.

A knee brace and some anti inflammatory medication should have me back in business in two to six weeks. It is already a lot better and at least I can get around now because crutches are NOT for me!

Hopefully, this blog will not turn into a journal of my medical history, but rather it will be a fun and informational fitness and nutrition blog. I digress.

Until next time..

XOXOXOXO

The "C" word

Cancer is never a word anyone wants to hear no matter how common or curable. A few months ago, I noticed a certain place on my back was itching and burning more often than not. It was right above my pant line so for a while, I thought it was my pants rubbing a sore or something like that. 

It was in a spot I couldn't see by twisting in the mirror, so I had Wes take a picture of it with his cell phone one night in November or December. My first thought was hmmmmm.. itching, burning, pink spot, I better have this checked out. Especially, since just a few months prior, I had some moles removed that came back ok but showing signs of sun damage.

January 18, I went in and had a biopsy of the place, and sure enough the report was basal cell carcinoma, skin cancer. 

According to the American Cancer Society, basal cell carcinomas are the most common type of skin cancer, and approximately eight out of every 10 non-melanoma skin cancers will be basal cell carcinoma. These cancers develop within the basal cell layer of the skin - the lowest part of the epidermis.

This type of skin cancer tends to occur in areas of the skin that receive the most exposure to the sun, like the head and neck. Basal cell cancers usually grow slowly, and it is rare for them to spread, or metastasize, to nearby lymph nodes or even more distant parts of the body. However, this can occur if the cancer is left untreated, so early detection and treatment is important.

Basal cell cancers can also recur in the same place that the original cancer was found. Patients who have had basal cell carcinoma once have an increased risk of developing a new basal cell cancer elsewhere. Potentially as many as 50 percent of these patients will develop a new basal cell carcinoma within five years of the first diagnosis.

I am heading back to the doctor, Monday, February 8, to have another outpatient surgery to make sure that they remove everything that is there. I write all of this to say, pay attention to your skin. If you think something is "funny" or out of place, please get it checked. I did not wear sunscreen as a teenager, and I visited the tanning bed way to often as a young adult. Cancer is cancer, and it is ugly. 

Don't put off seeing your doctor. Early detection is SO important. 

Until next time..

XOXOXOXOXO