7 Ways to Lose Weight

Hit a plateau? Maybe you don't know where to start but want to lose weight. Or maybe you're just trying to achieve a healthy routine. Here are some simple, easy things you can practice to achieve your goals. 

1. Get that workout in 

Taking time to get an INTENSE workout in, even if only 15 minutes, will speed up your metabolism for the rest of the day. But it must be intense. You have to be breathing hard and your muscles exhausted for this to really produce weight loss and results. A 15 minute walk is good but won't get it done. 

2. Change up your workout

Switching up your workout is seriously important. There might be something that you love to do, and I fully encourage that, but varying it and doing other things will help your body change. Sometimes stepping away from the thing you love for a period of time will help your body recover and see results when you go back to it. 

Recently I did this. I love a weight program, Chalean Extreme, I've seen my body change incredibly from it. But I put it away for a while. I did some Piyo, which really helped my body recover from intense work, then I did some longer, lower impact cardio, then a different weight program. Now I've been increasing cardio intensity and started with Chalean again. My muscles have responded positively to starting this workout again more than if I would've kept repeating it without a significant break. Varying what you do produces results! 

3. Eat slow and take less

Losing weight has so much to do with how much you eat. I personally have a bad habit of eating too fast and then I overeat....anyone else ever there? Getting seconds is easy when you eat fast because your body hasn't had time to tell you it's full. 

Try this. Put ½ or ¾ of the food on your plate to start. Eat slower and sit after you finish the food. Wait 5 minutes before putting more food on your plate and see if you're actually hungry. You may put more food on and start taking a couple bites but then realize you are full and stop. You will start to realize that your stomach doesn't need as much food as you think it does. 

4. Add in those veggies 

When I get off track, it tends to be with vegetables. I turn to tortilla chips, an extra piece of pizza, or go for that dessert. Then I don't think about veggies and they dwindle. But when I plan my meals around my veggies, it changes everything. It's not difficult for me to plan meat or think of breads or pastas to go in a meal, but if my first thought is what vegetable I can dress-up, the rest of the meal falls into place around it. 

For example, breakfast is one of my favorite meals to make. If I think about pancakes first, then my meal is focused on that as the main course. But when I think of veggies, I'm making kale, peppers, onions, a smoothie, etc and putting much better nutrients in my body. Then there isn't room for something low-nutrient, high-calorie, and blood sugar-spiking on my plate. 

5. Say no to sweets

I'm all about moderation, so I'm not saying to NEVER have sweets. I'm just like anybody else and get sucked into the cravings if I allow my sweet-tooth to take command. Saying no with a goal in mind will help you get away from the cravings. 

Recently I didn't have a dessert for a couple weeks and had a specific event I was looking forward to indulging in. It can be hard at first if you've been eating more sweets, but once you get passed a few days it's awesome to not crave. Do this with a friend and keep each other accountable or tell people so your goals are known. 

6. Track your food

Using an app to enter your food can seriously help you gain perspective in how much you're eating. It doesn't mean you have to do this forever but it can give insight as to why you might be plateaued or help you realize you barely eat the proper food groups. It's very helpful when eating out because restaurants give so much food and have high-calorie dishes. If you check while you wait to order it can help you mentally decide to split a meal with someone or cut your plate in half and box the other half right away. This can literally save you 600 plus calories in a meal (I know cause I did this recently!). Once you track your food and understand what you're doing, you can taper off tracking. 

7. Stop eating before 7

This one really helps you lose weight. Most of people's food "mistakes" happen at the end of the day. If you don't eat enough food throughout the day your body will be hungry and you'll reach for whatever you can find. I don't hear of many people steaming broccoli at 10 PM. Maybe you had high-sugar snacks/meals; your blood sugar spikes and dips causes your body to crave and signal for more sweets. We know what eating chips and candy bars in the evening does to the body....definitely does not produce results you want. 

When you have more time between your last meal of the day and your first of the next day (within a certain limit) your body refuels and burns more fat. Plus, your body needs 2-3 hours to burn the meal you previously ate so it isn't turned to fat (unless it is followed with exercise). So eating at 9:30 and falling asleep 30 minutes later means that food will be stored in the body overnight, which is not helpful to weight loss. I try to stop eating before 7 and allow my body to digest and burn the food off before I fall asleep. It's a great practice to make a habit. 

Birthday 2015

"She leaves a little sparkle wherever she goes."

My girls are turning 5 and 3. The older they get, the more fun we are having! I was so excited to plan this party.

I may be a personal trainer, but my girls like their treats...particularly bubble gum and suckers. 

The decorations are kind of my favorite part to a party. Pinterest scouring, shopping, envisioning, and setting up just make the party pop and feel special.

The cake and cupcakes were done by my mom of course. She is amazing! (ahacupcakes.com)

But of course, best of all were the girls we celebrated and the friends/family who made it have all the meaning. Thank you to the girls that came. 

The dress-ups and photo booth were a success as well.

Thank you again for coming to celebrate these girls. 

Journeying Through

It's been a while since I posted about our journey with finances. Last year we caught a VISION we felt God was giving us, which led to Him selling our house (SOLD). Since then so much has happened. It's only by God's grace that we are where we are. It all just points to Him and I am overwhelmed and speechless in His presence by how He continues to move and grow us towards Him.

During this last year we have still continued on the path to get rid of debt. In fact, this week we are getting rid of one of my last 2 loans, which means we are closing in on one left for me. One that is manageable and not daunting to tackle. Dramatic change. God's grace. Also, since our move, God opened the door for me to start training again. This last year has been so rewarding with working in one of my biggest passions (besides raising my girls by my husband's side). I have met some amazing women and am humbled that they have put their trust in me guiding them on their fitness journey. I'm not sure how long the door will be open, but for now I think I am where God wants me. 

Our journey also consists of movement. We are so extremely grateful to my parents for having open hands with their home, but part of this path includes setting roots into another house. With that, we believe God opened another door for that next house. We have had our eye on land right near us and when we felt it was time to pursue, we got an amazing deal- paying cash deal. We drive by it several times a week at least and each time I pray over it. Our future there, our neighbors, and hopefully the house we can serve God and have open hands with. 

Standing on where our next house will be. 

But I do think that one of the biggest changes God is making is with our hearts. This journey hasn't been all sweet smelling roses, so please don't take that away. We have had our share of challenges. From unexpected tax bills, car repairs, relational conflicts, hospital stays with injured/sick children, etc. Sometime ago God revealed to me that the trials we face are great times for growing, even if it really sucks to go through them. It's through adversity that we can learn the most. He continues to grow our hearts and see needs. While we have been able to open our hands up a little bit financially, to give more than we have been able to in the past few years, I am awaiting the time that God says it's time to give big. That is what this is all about. For now He continues to shine light on our responsibility of paying the money we owe to our debtors, in order for us to be free to give abundantly.

 This change doesn't involve only money. He continues to widen our view of others. To tear down our judgments  and harsh tendencies. Love Christ, the church, and others. We have such a LONG way to go, but it's by His Spirit that my heart is growing. I am horrible, absolutely horrible at this without Him. My tendency is to close my hands, judge, and pat myself on the back for being "good." But boy, God shows me on a daily basis how much I need to lean on Him. He is taking me on new adventures with learning new disciplines that involve giving up my will, such as fasting, meditating on His word and practicing silence. I've got a ways to go! 

I am taking this time to refurbish items for our next house. I thoroughly enjoy finding good deals and saving money. This is a recent item refurbished :)

Please continue praying for us. Pray for our last few months before we start building our house. Pray for the things we have on the horizon (there's always something if you know my husband ;)). And pray that our first priority is to hear the voice of God and act. We live as intentionally as we can. We are trying to be good stewards of our finanaces, our time, our kids, and how we represent God. Every move we make is in an effort to grow, learn, help others, and come closer to the heart of God. We don't have this down perfectly (and I know we never will); pray for our hearts. 

Let's Go

"What if the kingdom of God isn't some far off galaxy waiting to go to, but it's one inch off the ground, ready and waiting for us to join?" My pastor shared this quote this last week. Powerful. God continues to open my eyes to the needs that are all around us. He is teaching me that the world isn't made up of upper middle class citizens who only struggle to buy the things they want (but can provide the things they need). I live in a world where it's so easy and justifiable to stick inside my own bubble. To put ALL my time and energy into my family and Christian friends. To keep my kids "safe" and only put them in Christian environments. It's so SO easy to only bless the blessed. 

When I look further than my own space I am seeing that there are kids being sold into slavery. Girls being prostituted. Boys being taught to murder. People dying of starvation. It's real. I know it exists but it doesn't come close to touching my world. I am blessed beyond comprehension. I don't even realize the half of it. 

My heart hears those things and is saddened, angry, and baffled. What should I do? What can I do? Well, I have been praying. Praying for those in need, poverty, oppression, abuse, and endless bad cycles to be freed. That God would send people, money, and resources to their aid. I know God hasn't called me to literally go to other countries and be a missionary or special ops agent to recover people, but He has placed me here. He has placed me in the most relaxed and richest country in the world. It's like I won the lifestime lottery! I think He is telling me that I can still have a role in this. While others are fighting to find food and stay out of slavery, I am here with time in my day to turn off the morning show and pray for those out there on the front lines and the destitute. That my voice to God speaks louder than reading and arguing articles on FB. My voice, along with hopefully millions of other Christians are storming the gates of heaven and God is using people He has sent to give them what they need to help others. 

But, even hearing all the things wrong in this world, I think God is whispering another story. One of redepmtion, restoration and wholeness. I think He is saying, "I AM HERE. I haven't left. I am still working in the midst of these things. The kindgom IS here. Hear my voice, see Me." He is also encouraging me to not be afraid. That I need to keep my eyes on Him while raising my girls. To recognize that the evil is already there and to bring the power of God into our lives and be a light. That hopefully the light inside me will impact my kids and the people around me. Through that, I think He is opening my eyes to see other struggles where I am. 

He is also placing people in my life that have a passion for our community. Such as those who can't afford a coat. People who literally walk in the snow wherever they go without a coat because they don't make enough money to buy one and can't afford to have a car. There are marriages on the rocks; women who are single moms, coming to a mom's group twice a month looking for friendship and conversation. There are kids lonely and turning to the wrong things to fill the void of workaholic parents. Kids being abandoned and left to be orphans. There are people stuck in a poverty cycle and don't know how to get out of it. 

With that, I try to open my hands and ask what He has for me, little me, in my community. And when I open my hands, I see other people right there beside me, kingdom followers, saying, "Yes, let's join together." Join me is starting a business to help job train people stuck in poverty cycles. Join me to help buy coats and give them to people in need. Join me in speaking about ways to live a healthy lifestyle to help women connect with God. Join me in a mom's group to invest in other women's lives (and let others invest in you). Join me in sending our kids to school so that we can make an impact on the community, while discipling our kids in the mess, with the power and presence of God. Let's put a small footprint in our community and join God in changing our world. Let's ask God, "How can I get in on what You're doing?" Let's start our day with a posture of opening our hands and saying, "send me." God is the one who turns the 2 fish and 5 loaves of bread into enough for thousands; we just have to give what we've got. 

"If you get rid of unfair practices, quit blaming victims, quit gossiping about other people's sins, if you are generous with the hungry and start giving yourselves to the down-and-out, your lives will begin to glow in the darkness, your shadowed lives will be bathed in sunlight. I will always show you where to go. I'll give you a full life in the emptiest of places-firm muscles, strong bones. You'll be like a well-watered garden, a gurgling spring that never runs dry. You'll use the old rubble of past lives to build anew, rebuild foundations from out of your past. You'll be known as those who can fix anything, restore old ruins, rebuild and renovate, make the community livable again." 

Isaiah 58:9-12

Summer Eats

The number 1 question I get asked is "what do I eat?!" Food is the challenge. When planning to change your lifestyle or start a new year's resolution, exercise is pretty easy to "know" what you should be doing. Food is a different matter. There's a saying that goes, "Lose weight in the kitchen and get lean in the gym." Helping people balance making lifestyle changes and not dieting is work. So I thought posting things I eat might be helpful. 

Breakfast- starting my day with the best foot forward really sets the pace. I love using my nutribullet and making smoothies. I typically add probiotic powder, flaxseed, and other goodness to infuse the body with antioxidants, minerals, fiber, and add healthy bacteria to stretngthen the immune system. It's definitely our go-to this summer!

Snacks- that's where it's at! Seriously, my girls snack ALL DAY LONG. Well, to be honest, my body doesn't love when I snack on grains, and it's so easy to snack on that stuff (goldfish and other crackers...you know). So I cut that stuff out a while ago. My newest recent obsession is cashews. Oh yes. Salt? Yup. I just had a conversation about eating raw unsalted nuts. They are definitely not as good. If you're eating unprocessed foods, stop worrying about the salt. Go for salted nuts if that's what you like, seriously. 

I try to put a plate out like this everyday. Helps us snack on good stuff. 

Food prepping is SO HELPFUL. I try to buy, wash, cut and store in nice glass tupperware containers. I put my washed apples in a bowl to leave in the fridge. It's so much more convenient for us!

Gardening- how miss my garden right now. But thankful to enjoy the benefits of others' :)

Lunch- Salads are IT this summer. I have been making my own candied almonds, way better sub over cruotons. Plus hard boiled eggs and chicken (don't forget the onion!). Holy crap I'm freaking in love with salads lately. Can't buy enough lettuce. Ah, soon I will grow more than enough again ;)

Ok, so I said I try not to start or snack with grains. But reality right here....I still eat grains. I just am careful (generally) about the ones I eat. I have several grains I make each week. Tortillas, pizza, and breadsticks. I don't make all in a week but at least one, consistently 2 of those. Tortillas happen often and on this day I was out of tortilla chips (only chip staple in the house) and I had plenty of leftover tortillas so I made my own chips with fresh guac as well. These are what summer lunches are made of! 

Dinner- Corn on the cob has been hitting it a little more than usual. But I tend to go nuts and will repeat often, so I think the rest of my fam is over it. It's been good on the grill lately but probably past it's prime. Again, salad is still in the lime-light for me. 

I made these parmesan meatballs. Well, tonight I decided to add some spaghetti noodles with my homemade breadsticks. Here's the thing, my goal is balance. I try to buy organic, don't roll your eyes, because I think pesticides are a big deal. I can't buy everything organic, so my next step is homemade. The meatballs I made were with quality beef and I made them myself. The breadsticks were homemade and I've been using organic flour, plus the noodles and sauce were organic because Aldi sells them for an amazing price. It's just about balance and getting back to a little bit of work to keep you and your family healthy. 

Desserts- and we come to of course what's at every summer cookout- desserts. I made these cute and delicious cupcakes this weekend. There was enough for a family birthday party, MOPS retreat, and girls' night. Praise the Lord I was busy and surrounded by people to eat these other than just my little fam. Yet again, I know it's sugar and grains but I made these suckers from SCRATCH. Holy goodness. They were some of my best I've made. I think it was how long they cooked. Anyways, cupcakes are my favorite, plus I make chocolate chip cookies probably too often, and then you've got ice cream. But the difference is eating the real stuff. Don't use a box, a bag, or the almost no-calorie options. Pull up Pinterest, or my blog and put an extra 10 minutes into this thing! Buy full-fat ice cream instead of no-fat, "it's not real" junk!. Yes you will spend extra time making a cake from scratch and need more than 3 items, but the benefits are far greater for your body. It will digest it better, pull actually usuable calories for energy, and not take your body deeper into free-radical chaos. Need help with how to make some of these things? That's why I am here and this blog. Ask for help! I'm willing to invest in you :)a

That's a little of what my food has been looking like. It's not perfect but it's fulfilling. It's not a diet, it's realistic. Eating healthy isn't about perfection or cutting out entire categories of foods. It's learning how to balance your wants, needs, and reach your goals while doing it. We've still got the rest of August, enjoy the summer while it lasts!

Uniquely Yoga

I met Johanna about 8 years ago when I started working for a chiropractor in the area. She is such a sweet, upbeat, encouraging, creative, and talented woman. I am so excited to share some of her story with you and will be buying a pair of her pants in the future! Now I'll continue with her story....

2 years ago, I (Johanna) was diagnosed with a brain tumor. But this isn't about that. This is about the path that I took to go on living life DESPITE that brain tumor. And it is a path that Iwant to help others find as well.
In May of 2013, I graduated from college with big goals of setting off on my own. Two weeks later, I woke up with shooting pain in my skull, and shortly after was diagnosed. By the time the tumor was discovered, it had caused partial paralysis in my left arm, neck and shoulder muscles. In addition to making it hard to swallow or speak, the tumor also caused visible muscle atrophy.
Having been active all my life, this was a hard reality to accept. For a few months, I ceased some of the active things that I love so much, like riding horse, dance, working out, yoga... thinking "what’s the point? I'm deteriorating anyways."
But then, thanks to the support of friends and family, I decided that to take back my life, and it began with working out. I figured that if the tumor was going to steal some muscle tone, then I was going to make up for it by getting bigger muscles in the surrounding areas until my arm would function properly again.
Setting fitness goals was a huge factor in pulling me out of a slump of depression and uncertainty following my diagnosis. And when i began working out again, people contacted me to tell me that they had been following me on Facebook, and that my determination was inspiring their goals as well.
As time went on with little to no change on the medical front, I began to learn daily doses of motivation can play a huge factor in meeting your fitness goals. And as silly as it may sound, feeling good about the attire you are wearing can help as well.
So now, I am starting a company called Uniquely Yoga. 
The goal of this company is to combine the desire for self-confidence with the need for motivation. I have found several brands of unique, creative, and motivating fitness apparel designers from across the globe. 

Inspire your own workout and purchase a pair for yourself at www.uniquelyyoga.com and our Facebook page, Uniquely Yoga. 

They are both stylish and absolutely practical. For anyone into fitness who wants to go to the gym feeling confident, then go to run errands without feeling grungy or heading home to change in-between, these killer leggings make the perfect solution.

I offer 2 different collections of athletic leggings at the moment (with more collections coming very soon). The Italian Fabrics collection has 4 different styles, all with high quality fabrics from Italy. 

• Hand drawn designs by a young artist in Serbia.  

• Olympic grade compression fabrics that move with you like a second skin.

• Extra long so you can pull them down over your heels for warmth, or just to create a better aesthetic leg line in photos. 

• High waisted – to hide those inevitable tummy rolls caused by bending yourself into yoga poses. 

• Perfect fit. No saggy crotch area or constant need to pull them up or adjust them on a run. 

My second collection has two different styles, made in Vancouver Canada.

• They are made from 88% recycled water bottles.

•  Dyed with ink from oyster and clam shells to keep the process totally green. (Color does not fade in the wash)

• Sweat wick away fabric keeps you feeling dry the whole time.  

• Still has incredible softness and comfort. 

• They also move with you very well. 

• high waisted for flattering stomach. 

When I got the first pair of Uniquely Yoga leggings for a sample, I loved them so much that I knew other people were going to want them too. And I was right.

 

They have striking designs that will stop people in their tracks (This happens to me all the time.) The first time I wore a pair of the Jade Queen leggings to my yoga class, the instructor jokingly refused to start class until I gave her all the information and told her where to find a pair for herself. She was my first customer. Once her pair arrived, she claims that she wore them for 3 days straight, and even though she has been doing yoga for years, has never found a pair their equal.  Her particular favorite feature of the Tribal Leggings was the wick fabric that kept the pants smelling totally fresh, even after 3 days of wear.  

My Yoga instructor and I doing an acro yoga demonstration at the recent 5th annual Karma Yoga Fest. Misty is wearing the Tribal Leggings and I am wearing the Pink Lace Leggings. Both from the Italian Fabrics Collection.

We recently went to a yoga festival to sell the pants during our first week of operations. People loved them so much that we sold multiple pairs before we had even finished setting up the table. They are great for all ages! Our customers at yoga fest ranged from ages 13 – 65!

3: Activities that I like to do in my Uniquely Yoga Leggings..

(Don’t be fooled by the company name. These leggings are absolutely perfect for ANY fitness activity, or just fashion)

ACRO!!! – These pants are perfect. I have had problems in the past with my base either slipping on my legs, or catching their feet in wrinkles in my pants. Not with these leggings! They fit like a second skin, and allow for quick movement with no catching. They also stretch so well that I don’t feel limited in motion. It’s amazing what a good pair of athletic pants will make you feel capable of. The high waist provides great protection from any skin burns caused by the base’s feet on my hips. No more red belly after an acro session. 

Paddleboard Yoga: I wore a pair of the sustainable collection to do some SUP Yoga (Stand Up Paddleboard.) Not only did they resist any snagging, but at the end, we got to feeling brave and attempted to do some acro on the paddleboard, and wound up falling into the river. The pants came out still looking perfect. They got wet of course… but I didn’t feel wet. They kept from holding any extra water, and still looked just as good. 

  These Reflection leggings hold their own with no sagging or extra water retention, even after a solid dunking in the Paw Paw river.

Run/jog: These pants stay where you put them! Normally, when I run in any sort of spandex/leggings, they manage to work their way slowly downward with movement. I end up hiking them up repeatedly on the go. But that is NOT the case with Uniquely Yoga pants. The high waist and quality compression fabrics keep them snugly in place. I don’t know if I have ever had to reach down and tug up my waistband on a run since discovering these amazing leggings. 

Whether you yoga pants are your style or not, thank you for reading my story. Now go live YOUR life, and inspire the world!