The Goldilocks Syndrome To Starting A Program

Too many times we wait to do things for "goldilocks" moments. You know, for when the timing is just right. But life doesn't always workout that way. Don't wait for life to be perfect to start your journey because at some point in your journey...LIFE WILL HAPPEN and get in the way. ALWAYS FREAKING HAPPENS! Either way you have to learn to adapt your plans around your life. Sometimes it just takes a little leap of faith to start your journey and do the best that you can.

Look at your life right now. Do you feel like you don't have time to workout. Don't have time to plan out your meals. Don't have energy. Don't know where to start? START WHERE YOU ARE RIGHT NOW! Make time to exercise. Make time to plan out your meals to save you time later in the week. And just exercise because it will give you energy. Trust me, from this momma who isn't getting much sleep these days, it gives you a boost and helps you get a deeper sleep. And with how and where to start, it can start with putting your shoes on and just walking out your door for a daily walk. Or doing some squats and leg lifts in your house. Use soup cans or water bottles for weights. Do what you can! If you can't invest right now in a program and want to get started on your own.

For me, I love the structure of a program. And I like following workout programs. Takes the guess work out of things and helps me know I am working my whole body even in just 30 short minutes a day. That is why I do the Beachbody Programs. Why I love the unlimited online streaming. I know and trust what the workouts are doing and I know they work! You have just 3 days left to get 20% off on the already super great deal for the all access pass, month supply of Shakeology and the nutrition fix system! You are just 5 minutes away from changing how you exercise forever and feeling better! Don't be Goldilocks and wait for the perfect time. Because that time is right now.

If you are like me and really like following programs for structure and take the guess work out of what to do ***CLICK THIS LINK*** to order the All Access Beachbody On Demand Annual Pass!

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Skip The Jam: Berries and Toast Healthy Breakfast Swap

Foodie tip for the day! Want toast? Avoid using sugar filled jams and jellies! Just top your toast with fresh berries. I love strawberries or blueberries personally! Tastes yummy and way less sugar! Perfect side to eggs to help you get a balanced, filling breakfast! 

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Introducing Vegan Vanilla Shakeology and Vegan Café Latte

Earlier this month Beachbody introduced 2 BRAND NEW Shakeology flavors that have been much anticipated! We are adding 2 new vegan flavors to the mix giving a wider variety to our vegan choices and making it a total of 9 flavors to enjoy!

Flavors of Shakeology Now Include:

Vegan Chocolate
Vegan Tropical Strawberry
Vegan Vanilla
Vegan Café Latte
Chocolate 
Vanilla
Strawberry
Greenberry
Café Latte

Check out more details on the 2 newest flavors and you can check out all the ingredients in the newest flavors HERE in this Complete Collection of Shakeology Ingredients list

Vegan Vanilla Info

 Vegan Café Latte Info

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Tips To Help Prevent 2nd Day Soreness

How many times have you started a new workout program, so excited, super motivated and ready to give it your all, and you do. But then the next day you are so sore you can't raise your hands up over your head, or sitting down on the toilet is the worst pain you have ever felt in your life?

How can you avoid that shock to your body that makes you stop dead in your tracks from exercising the next day and the day after that because of 2nd day sorenessOr DOMS (delayed onset muscle soreness)?

1) Don't go 100% full out on day 1 of your workout, especially if you haven't been exercising regularly or at all for awhile. Allow your body to acclimate. Allow your body to get used to what you are doing. Otherwise you are going to literally shock the crap out of your body and you will be so sore the next day. Give 80% effort so that you can let your body get back into the groove of exercise.

2) Slow down to watch and feel for correct form. You do not have to keep up with the trainer. If you are just getting back into it you need to slow down on the moves, and focus on your form so that you are doing each and every move correctly and safely. Otherwise your chances of injury are increased. Also listen for cues from your trainer or instructor on what mucles are being used during each move. They often say, "you should feel this in your butt, mid back, legs." And make sure that you are feeling the move in those areas, and not really anywhere else. Like lunges, should workout your legs and hip flexors. If you are feeling it in your chest, and aren't doing it as a combined move, then check your form!

3) Go light on the weights. Don't start out with heavy weights on day one. Start with 0 weights, or light weights again to let your body acclimate to what you are doing.

4) Don't be afraid to modify the moves. Most of Beachbody's workouts have a modifier. Most gyms in classes will show modifications. You are still going to get a killer workout, even doing modifications, especially if you haven't been exercising regularly. As you get stronger, gain more endurance you won't be modifying as much. I am still modifying some moves in my workouts. Not all anymore, but some of them.

5) Make sure you are getting in a good enough stretch at the end. Even if that means doing more stretching after your workout is over, after a class or later that night. Holding each stretch for a good 30 seconds to allow your muscles to relax into it. And stretching the next morning helps too.

6) IF you are super sore the next day...WORKOUT MORE! I know it sounds backwards but really, If you are sore, workout more. Exercising helps to lose those muscles back up. Move around the lactic acid. Helps you recover a little faster. The first time my trainer said to do that I thought he was crazy, but within 5 minutes I was feeling better and at the end of the 30 minutes, I could walk normally without pain.

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5 Survival Tips For New Moms

Being a new mom, there are things that just have to happen. The baby takes center court in your new little world but there are a few tips for new moms that I wish I knew about when I had my first son. I think some of these come with time and reflection back on what happened. So here is my advice to any new mom.

1) Mommy comes first. You might not understand why this happens until you have a baby, but often times moms come in last place. We are just so busy we actually forget about ourselves. The baby starts to cry and first things first mom will pick up the baby to sooth the baby and then you are tending to baby until they fall asleep or calm down. Let's just say it is 2am. You were woken up from a light sleep, yes light because that is the mommy way, and your baby starts crying. Do you, A) pick baby up, change diaper and start feeding baby or B) you go to the bathroom first. B! Moms, go to the bathroom and drink some water before you start changing and feeding. Feeding can take time. Your baby will cry just a little longer while you take care of you. Same thing goes for showers. If you haven't had a shower in a couple of days because the hubs just returned back to work and every time you go to take shower and your baby starts to cry. Put the baby in a safe place and shower. You are not a bad mom for taking care of you. You are gonna take a fast shower but a fast shower is better than not taking a shower! I think of this as the oxygen mask scenario on a flight. You are told to put your mask on first then assist someone else. This is true because you have to take care of you first before you can take care of someone else. It's ok.

2) Eat, and eat right. As a new mom in the first month especially, I often forgot to eat a healthy meal, or eat in general. I would miss eating lunch because I was either napping or feeding and by the time I woke up or thought about eating it was too late. Make sure you always have a healthy snack by your bed so you can snack while nursing or feeding the baby. Doesn't matter if you are breast feeding or formula feeding make sure you are eating healthy snacks. I try to keep a container of nuts next to my bed and a huge glass of water. Keep greek yogurt in the fridge too that is a great little snack packed with protein. Also, in the first month you are probably going to be receiving food from someone. Try to keep fresh greens and fruit fully stocked in your fridge. You could possibly be eating a lot of casseroles, (since they are easy to make and are easy to take) and you want to make sure you are eating your greens and fruit. And indulging is perfectly ok too. I look at the first 4-6 weeks as recovery and chocolate is definitely welcome in this household!

3) YOU MUST TAKE SOME MOMMY ALONE TIME. I didn't have this luxury when our first son was born because my husband was deployed to Iraq when Mason was 3 days old. But what I should have done was called someone over from church or a friend and have them watch Mason for 30-60 minutes a week so I could get some much needed time to myself. This is so important because this will allow you to feel like you again. You don't even have to leave your house A bath is great, or maybe yoga in your bedroom is just what you need but you will need and should take some "mommy quiet time" as we call it here in our house. Even a trip to the grocery store by yourself is so amazing. This helps you decompress from the stress and demands a new baby can put on you and you might not even realize that you were in need of a short break. If you have your hubs or significant other around have him hold the new baby and you go do what you need for 30 minutes. It creates that bonding time for him and baby and it helps the them realize just how hard you work. 1 day a week. 30-60 minutes, that's it! I promise it will help you feel like you again!

4) Water, Water and more water. I have already mentioned it twice but water is so important. You need water. After you have a baby you loose a lot of fluids. You must replenish those fluids. And even to breast feed you need extra water. Water makes milk. Plan on drinking a ton of water. If you haven't already, try to cut back on pop or sugar drinks. Use the flavor packets to flavor your water if you need, but I find that I actually crave water and enjoy the taste especially in the first month of brining baby home. I always have a 32 ounce cup of water next to my bed when I go to sleep at night, and that thing is gone by the time I wake up in the morning. Every time you feed, drink about 8 ounces of water. It is just a really great habit to be in but your body will need the extra water. Also, remember though that in the first days after having baby drinking prune juice is great to help keep the plumbing working and cranberry juice to help fight against UTI's. So I often dilute these with water. But just make sure that the staple for drinks in your diet is water.

5) Get outside! Try to avoid having cabin fever. Just sit outside on your porch when you feel up to it after baby. And after a week or two, try to go on a short walk. It will be so good for you and so good for baby because you will get the vitamin D you have been lacking being stuck indoors and you won't get cabin fever. We often feel tied down with a new baby and getting out helps us get grounded and feel free. Don't over do it though on your first outing. I always felt weak, my whole body, like I have no muscle strength at all. So, it is ok if you feel winded and out of shape. You just had a baby. But get out and enjoy that stroll around the block with your new baby in the buggy and all of your neighbors flocking over to you to meet the new little bundle of joy!

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