Juice Fasting - Bad Fad or Great Idea?

Juice fasting is a fasting and detox method where a person consumes only fruit and vagetable juices for nutrition needs. While health benefit theories are at large, there have been very few studies done to prove the actual health benefits. Most juice fasts last anywhere from 3 to 14 days.

Question "What do you think about juice fasts?"

Here are some pros and cons my research as shown. 

• Pure juice contains little to no fiber, juice fasters often have to use an enema or an herbal or saltwater laxative during the time of fasting to efficiently expel waste from the intestines and colon.  
• Fasters should take care to maintain their intake of vitamins and nutrients during fasting, though no specific side effects are associated exclusively with juice fasting.
• Medical conditions such as diabetes may be aggravated by excessive intake of certain juices
• Juice mixes containing grapefruit juice may also adversely interact with certain prescription drugs
• Stored toxins that are mobilized during a cleanse must be released out of the system or they can be reabsorbed into the system
• Think of juicing as a “jumpstart” to better health and eating clean.

I have personally not done a juice fast, but I am not opposed to doing a short one. Most articles I read say you should not workout while juice fasting and when that is said it is a big red flag for me. Food is FUEL for daily activity, including your workouts. If this juicing is not good enough for a workout, it's prob not good enough for me to try. I would much rather stick to Shakeology for all the fruits and veggies in a drink I can get. Plus, it tastes good :-)

Push! - How Hard?

You say push! I say how hard? I like to push myself to full potential. I love intense workouts that make me sweat in the first ten minutes and make me want to just lay on the floor when I am done. But, can I do that 100%, seven days a week, NO WAY! That is how people get burnt out, even from things they love to do.

Question: " How do you know when to push harder and when to rest?"

My current workout plan has me working out six days a week with Sundays off. I like a scheduled weekly rest day, but on top of this, the schedule also provides me with 3-4 easy days a month and they seem to come at just the right time too. By easy, I mean either less intense than the majority of days or shorter workout time (as short as 20 minutes).

However, I do find it hard to differentiate between needing a rest and feeling lazy. I try to avoid this by doing my workouts first thing when I wake up in the morning. As the day goes on, life tends to throw a lot more at you to get you down or tired. IN addition, everyone runs into those unexpected, "Want to meet for dinner?" texts and social gatherings, making workout time take a back seat. That is how we get behind.

Best times to take a rest

• Sickness - if it's below your throat stay home, if its in your throat or head you'll be fine, just disinfect everything well when you are done
• Injury - knees, ankles, feet - when you get an injury it is best to lay off until the injury is completely healed, otherwise you run risk of being in pain for the rest of your life
• Tired - when you are so tired that you are sleeping through your alarm, you prob need the sleep more, but only one day. Go to bed earlier and make no-exceptions for the next morning

Think before you rest

• Colds - if you feel stuffy or clogged in your throat or head, a little sweat session and cardio would be really good for you. Opt for a nice walk or run outside rather than the gym though to keep your germs to yourself. 
• Soreness - Being sore is good, but it is better to keep working out than to skip a day. If the pain is so bad you can't do normal day-to-day activities (like sitting down) then use the day for yoga or stretching, but do not skip. 
• Lazy - get off your butt, go for a walk in the sunshine, call your friend to play volleyball, just get moving. I bet you'll have plenty of feel-good endorphins when you are done. 

SO in summary, you really have to listen to your body and know the hard-to-tell differences. I would say I push 100% about 80% of the month and the other 20% is filled with stretch days and rest days. Check out my Rest Day and Yoga Poses posts for good ideas. Hope this helps :-)

Goals - Why We Love & Hate Them

"Goals are the fuel in the furnace of achievement."

~Brian Tracy, Eat that Frog

Here is my current list of goals from the past three weeks that I created for the 30 Day Push with Chalene Johnson. We re-write the list each week to see where I have made changes and focus in my life. The one's that are on the list week after week are:

• Lose and keep off 5 lbs
• *Get into Dental Hygiene School
• **Become an Emerald Coach
• Teach Spin Class again
• Find my Happy Bliss
• Pay off College Loan
• Pass Pre-req Classes

Other things I had listed we're buy a new laptop, 6-pack abs, travel the world, etc. etc. Chalene told us to not let money, people, or anything for that matter hold us back and that our goals could be CRAZY! But the question was asked, "How do you manage to set your goals? I always set goals but they're astronomical and stressful lol. I would like to know how to set reasonable goals and what you consider when you set them?" and "Do you think it is good to take small steps towards your health goals or to jump in with both feet, so to speak?"

So for me, I set goals based on what is CURRENT in my life, such as: teaching group fitness classes, being in school, dating, on a never-ending but-oh-so-fun health and fitness journey... etc. etc. I don't let anything hold me back. That's the nice thing about goals, they don't have to be accomplished today... but if they make it on your list, you'll start to keep them in your mind and start to work towards them. 

Step 1 - Set your goals. I like this theory of making a new list of goals for the year each week. I can see where my life's focus is and see what I want and need to spend some extra time on. However, make your goals SMART.
Specific
Measurable
Achievable

Realistic
Time-bound

Step 2 - Make a plan. How are you going to achieve these goals and what do you need to get there. Write it all out, step by step.

Step 3 - Get to work. DO what you need to do each and everyday to make progress toward achieving your goals. If it helps, make a list next to the specific goal with everything you can do to get there and start crossing off the tasks along the way. This creates a visual and your brain will love to see the progress.

Step 4 - Stick to it.  If you need to work on one at a time, or take baby steps, then do it. But DO NOT set a goal and do nothing about it. Goals take time and commitment and are not for the lazy.

Step 5 - Reach your goal. You finally did it, you put in the time and effort and it paid off! How happy and proud are you in this very moment?

When I make my list of goals, I do dive in with both feet. I want my goals to be a part of my everyday life and a big part of my daily focus so that I know I am making good progress toward achieving them. Baby steps are good for the really BIG ones, but you have to be willing to dive in at some point to reach full potential. Let's think about it in terms of swimming, you can't finish the race, unless you dive off the starting block.

Here's my update on my goals:

• Lose and keep off 5 lbs - Doing War of the Workouts. I know I am down a pound or two, but more importantly, I love the feeling of being active and healthy
• *Get into Dental Hygiene School - I have 3 of 6 applications filled out. Just doing last minute touches and they will be in the mail for review. I no joke, kiss each one for good luck :-)
• **Become an Emerald Coach - I continue to reach out and connect with people to build my TBB team. I hope to make an impact on people and show them how great of an opportunity it is to be a TBB coach <3
• Teach Spin Class again - This was my first group fitness certificate I received  but spinning is not big in this small town. I hope that college will open some doors in bigger cities so that I can get back on and climb
• Find my Happy Bliss - I had this about four years ago and I felt my best at that time, and loved everything. I call it a high-on-life feeling. I feel like its starting to come back
• Pay off College Loan - This is something I want done before I start Dental Hygiene school. I took a HUGE leap by going to a private college out-of-state, but it was the best investment and opportunity I ever took 
• Pass Pre-req Classes - I only have two left and I am a week into the semester. I am 2-weeks ahead of schedule on labs and homework so this is definitely looking good for me. 

So like Ms. Frizzle always said, "Take chances, make mistakes, get messy!"

Calories - Who? What? Why?

People constantly ask me, "How many calories do I really need?" Way back in the day, 2000 calories for the average adult was the answer. This is why all food labels are based on a 2000 calorie plan. Although, every person is different and it depends on many variables, such as: current weight, goal weight, age, height, sex, activity level, etc. However, there are general guidelines that you can follow. I like to compare a couple different calorie plans and see what I like best, or combine them. In the end, I do what works best for me and my body.

The question -  "Can you do fewer calories than recommended and still get results? 1300 or more just sounds like too many but my 1100 or 1200 wasn't working too well after awhile either."
Well, in my opinion, you can, however for me specifically, if I eat less than 1300 calories, I feel deprived. Especially when I don't even out the calories throughout the day and I most likely will over-do it the next day.  So what I focus on is using my tools below to find my daily caloric needs, splitting them into 5 or 6, and using that number for how many calories to eat each time throughout the day. Eating every few hours is a great way to keep your metabolism up and not getting to a STARVING point, which makes me want to eat everything in sight. Play around with the numbers you find below and start keeping track of how you feel at the end of each day. 

Simple General Guidelines

• Women no less than 1000 calories a day and Men no less than 1200 calories per day when dieting
• Feed your exercise (daily activity)
• Goal weight x 10 = approximate calories needed per day (Be Realistic!)
• Try to be in calorie deficit by -500 a day, which is -250 meals and -250 workout
• One pound = 3500 calories so -3500 calories a week and you will lose one pound a week
• Reasonable weight loss (and more likely to keep weight off) is no more than 2 lbs a week
• The more excess weight you have, the faster it comes off in the beginning
• The last 10 lbs are always the toughest!
• If you feel sluggish and tired - eat more, and if you feel bloated and too full - eat less

Tools I like, and trust.

Get the Numbers - My total write up about how many calories you will need in a day, as well as explanations on BMI, BMR, LMB, BFW, and etc. 

TBB Diet Wizard - It asks you a few questions and then comes up with your calorie needs and a meal plan to match. Plus you can use the TBB online gym to track your meals, calories, workouts, water intake, etc all in one easy to find place. Interested? Join my team.

About Nutrition - A great go-to guide and search tool for more information on calories, meal plans, diets, etc.

Also Apps such as MyFitnessPal and DailyBurn are great to keep with you at all times. Initial process sets up a calorie plan and then you can track foods and activity on them. 

Any questions?

30 Day Push w/ Chalene Johnson

I am taking on a 30 day challenge with the one and only Chalene Johnson. So to be accountable, I comment on her comment board as well as here. Check back every day to see whats new.

Day 1 - What are my values? Makes me? Passion?
I have a passion for life. I am an outgoing, loving individual who just wants to set a positive example for those around me. My values are God, family, friends, happiness, and my hard work ethic.


Day 2 - What are my priorities?
My number one priority is my faith in God. 

My number two priority is happiness and love for my family.

My number three priority is my health and fitness.

The reason why I have placed the greatest importance on these areas of my life are because: they mean the most to me and define who I am and how I want to be remembered at the end of my life. 
I will honor my priorities by vowing to do my best to always: be a woman of God, love my family, and live a healthy lifestyle.
The following action(s) would be inconsistent with my commitment to my priorities: Ungodly actions, putting others before my family, and letting myself slip away from being a healthy being. 
To honor my priorities I will limit: temptations and unhealthy habits.
To live my life according to my priorities I need to make the following changes: read my Bible and be in better communication with God more often, let go of silly fights and show love and patience to my family, live an active lifestyle and choose a healthy diet. 

Day 3 - 10 Goals: Goals I want to accomplish within the next 12 months?

• Lose and keep off 5 lbs
• *Get into Dental Hygiene School
• **Become an Emerald Coach
• Teach Spin Class again
• Read through the Bible
• Buy myself a new laptop
• Get 6-pack abs
• Find my Happy Bliss
• Pay off College Loan
• Pass Pre-req Classes

Day 4 - Push Goals: What is my number one top push goal?
 Narrowed it down to two, by placing an asterisk by them above.
My Push Goal is to become a Team Beachbody Emerald Coach this year. To achieve this, I need to sponsor two active coaches. To do this I will actively promote Beachbody, Beachbody products, Beachbody challenges, and the Beachbody Business. After all, Beachbody coaches are getting paid to get and stay fit. How cool is that? 

Day 5 - Promise: Who do I promise that I will keep my push goal?
The most impacted person by my push goal will be me. My mom's opinion matters most to me. I am making my promise here on my blog to make it public.

Day 6 - Learning to make a CCDMTDL: Carefully Crafted and Diligently Maintained To-do List?
The challenge is to keep it on your phone. So that is where mine will go, but here are the rules for my CCDMTDL. 

• Make your To-do list at the same time every day.
• Make your To-do list in the same place every day.
• Keep your list with you at all times.
• Add two or three small steps that will move you forward on your list every day.
• Review and revisit the list.

Day 7 - Foundations of my To-Do List
Here's a brief summary of the steps you'll follow to create the foundation of your list.

1. Brainstorm. Today I want you to do a brain-download. Transfer all the data from the deepest files of your brain onto paper. Think of everything and anything you need to get done in the next six months to a year. 

2. Now circle any item that must to be addressed this week. 

3. Star the items that MUST be done TODAY! 

4. Everything else falls into the category of "Soon" or "This Quarter" (your choice).

5. Now write your PUSH goal at the top of your page. 

6. Each day you'll check your list several times. Once you get through the things that MUST be done today, you can (time permitting) move on to the "This Week" list. 

7. Lastly, remember to include two steps each day that move you in the direction of your PUSH goal. 

Day 8 - Not a Quitter

Make my to do list and include push goal... CHECK!

Day 9 - Making a Habit Stick

Schedule the time you are going to make your to-do list. Bed time is my to-do list time because I can get everything down for the next day and feel prepared when I leave in the morning. Also makes it easier not to forget anything. 

Day 10 - Staying on Task

Today I need re-write my goals. Some may have shifted as I am learning more and as life may have changed.  

• Six-pack abs
• Dental Hygiene School
• Emerald Coach
• Teach Spin Class
• Visit SLC
• Get A's in my classes
• Attract people to Ava
• Pass PT Exam
• Build my TBB team
• Lose 5 lbs

Day 11 - Skill Mastery

What will it take to achieve your goal? What kind of things do you need to know in order to be an expert in that area? I need to know how to get there, and I do. I just need to get the word out about BB and start building my team. I need to start scheduling 3-5 hours per week to network and talk with people about BB and becoming clients or coaches. Like I always say ... who wouldn't want to get paid to workout and look great?

Day 12 - Be Your Own Coach

Negatives: Write down 5 negative things you find yourself saying about yourself

Lazy, Bad Attitude, Perfectionist, High Expectations, Stubborn

Is that something you would say to anyone else? Is it something you would say to a child you wanted to nurture? Is that something you would say to an employee? A friend? Of course not!

Cross them out!

Now re-write the statements in first person, present tense affirmations:

I am ambitious. I am independent. I have great expectations. I am smart. I am strong. 

Day 13 - Who Are Your Friends?

Thinking about your relationships, do they incite drama or encourage progress? Do your friends suck your energy or ignite your passion? Can you really talk to your friends? Do they encourage each other? Do they focus on the positive or do they gossip and envy? Are they honest? Have you developed bad habits? Are you encouraging to your partner, spouse or children? Do you help them to be their best and share with them your aspirations and ask to share theirs?

I have a great circle of friends that encourage me and let me prosper to my greatest capability, while pursuing my passions.  I have a brutal, but good-for-me mantra about negative people and negative energies. I will say hello to those I know, but I will not make myself be around negative all the time when it just brings me down. Fill your life with positive, fun, and loving people who make you want to be the best you can be. 

Day 14 - How Do You Spend Your Time?

How should you organize your day to get the most done. Make a list of what MUST be done today - that is your first and only project until its complete. Only put the goals you CAN and NEED to get done, all the other stuff is just extra and can wait for another day/list. 

1- Start with the task that has the greatest impact - FIRST

2-  Begin with the biggest and ugliest task on your list!

3- Estimate a time for each assignment on your list!

4- Use a schedule to keep you on task!

5- Be realistic and allow a buffer!

Don't forget to keep focus on your PUSH GOAL!

Day 15 - Curing the Disease to Please

Learn to say NO! Everything in moderation, including saying Yes. Try this instead: "Thank you so much for thinking of me, let me check my schedule and I will get back to you." Then do just that, think about it, check your schedule, and then get back to the person either with a no or a yes. 

Day 16 - Knowledge give you the Edge

Check the internet. It is a goldmine of information and resources. You get an edge by learning. Having knowledge gets you ahead and pushes you closer to your goals. What can you read/search for/etc to get you the edge? 

1- List the research you'll add to your to do list
2- Make a definitive statement about your Push Goal

Day 17 - Reverse Engineering 

How to start from scratch and reach your Push Goal.
Step 1 - Brainstorm on Paper: Open a document or use pen and paper to create an exhaustive brainstorm. Be sure to keep your brainstorm for future reference.

Step 2 - Meet or study someone who has already done what you have set out to do: List those tasks that relate to initial research to determine practicability/risk vs benefit of my PUSH goal (list in chronological/sequential order according to importance.

Step 3 - Pro's and Con's: Make a list of Pro’s and Con’s of pursuing PUSH goal based on items thoroughly researched in Initial Research List.

Step 4 - First to Last: Take the remaining items from your brainstorm and list them according to what should/must be done in order of sequence; First to last.

Today I also need re-write my goals. Some may have shifted as I am learning more and as life may have changed.  

• Dental Hygiene School - deadlines approaching
• Stay Fit
• Emerald Coach - ASAP
• Teach Spin
• Get my Blog up and RUNNING
• Visit SLC 
• Pass PT Exam
• Pass Pre-req classes
• Pay of College Loan
• Fund my Happy Bliss - In progress :-)

Day 18 - Confidence

"True confidence comes from being prepared. Arm yourself with the information and skills you need to achieve success. Practice what you are going to say and then take a deep breath and be your very best self. Present yourself to others, as you want to be and as you know you truly are. 

Go back to your affirmations and nix any negative self-talk by replacing it with positive words of truth. Consider all the ways that you can be prepared to diminish anxiety.

What can you do to appear more confident?"
I am really glad Chalene spoke about this. Confidence is huge for me, and usually a make-it or break-it way of how I look at people. I like to be around people who are confident about themselves and what they are doing. People who need constant re-assurance from me, usually get the boot. Sad to say, but it is true. So do just as Chalene said, work on your confidence and see where things start to take you... UP, I am sure! :-)

Day 19 -