If It Aint Broke - Don't Fix It

I'm really excited about today. My 6 week countodown to summer bootcamp started and I'm super thrilled for all of my challengers who decided to invest in their health and fitness so they can feel great and confident this summer. So they can feel more energy to play with their kids. So they can go to the beach without wanting to hide in heavy clothes. So they can WANT to be in the pictures with their families.

Everyone in the group will be doing either the 21 Day Fix or the 21 Day Fix Extreme program. Some are new challengers and some are challengers who've already completed a challenge group with me. I have some realy loyal workout warriors (my special name for them) who have been in several groups with me and they just keep coming back for more!

So of course I'm excited for all of my challengers, but I'm also excited for my personal journey as well. I'm going to be following the 21 Day Fix meal plan for the next 6 weeks with all of my challengers. When I first did it - I ended up in the best shape of my life and I just felt absolutely incredible. So why try to do something different when I know what works so great for me. Autumn knew what she was doing when she created this nutrition plan and it honestly works and is such a perfect way to eat.

For those of you who don't know how it works - here is the gist of it:

The program comes with color coded portion control containers. Each color relates to a different food category.

You calculate your caloric target and then you end up in a certain bracket. My bracket allows for the following per day.... 4 red, 3 green, 2 purple, 2 yellow, 1 orange, 1 blue, and 2 tsp. When you first get the containers, you think "holy crap, these look small - I'm going to STARVE". And it's just the furthest thing from the truth. When you're actually eating the right stuff....and the right amount of stuff, you'll be surprised at how full you actually are. I have so many people who come to me and say "I'm having trouble fitting in all of my containers every day!" When you fuel your body appropriately - things change. And it's amazing.

The nutrition guide lays out exactly what foods you can have in each container and there are a lot of options. Using tracking sheets like this are super helpful to keeping you on track during your day. Autumn Calabrese (the creator and celebrity trainer) has done such an awesome job providing resources for the program. She has done several question & answer You Tube videos and posts recipes and tips all the time. She's one of my favorite trainers for sure. (and I got to meet her and that was amazing!!)

So here goes a wonderful journey again with my soul mate program! As far as workouts go - I'm going to be doing a mix of 21 Day Fix Extreme, 21 Day Fix (original), and then throwing in some random workouts from my other programs such as T25, PiYo, Insanity Max: 30, Body Beast, and ChaLEAN Extreme). I'm enjoying being able to pick and choose right now so I think I'll do this for at least the next 3 weeks.

If you want to learn more about the 21 Day Fix program - let me know and I'd love to chat with you about it and answer some questions you may have. I'm sure you can tell - but I've been super passionate about this program since I did it because I just know how well it works and how much it can teach you about healthy eating. Send me a message on FB or email me at krystajmeyer@gmail.com

Perfection

Before I even write this post, I'm nervous. Because I know my feelings, but getting them out there in the right way - knowing that everyone can read them is a little terrifying to me.

I'm struggling lately. There, I said it.

Here's the deal, I think....

I'm a perfectionist, I don't think that's a big secret to anyone who knows me. When I do something, I want to do it perfect. And I want to do it as fast as possible. While in some ways that is good because I've always been a good student and employee....in other ways it can be very unhealthy for me. For anyone.

I talk a lot about being a mom, being a wife, being a friend, and being a coach.....but today I really want to focus on the coach part - and my own personal journey through that.

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So let's back up a little bit.

Last July I had just finished my first challenge group as a challenger and I was in love with the process, with the coaches, and with the inspiration in the group. I saw the positive affect my coach was having on so many people, myself included....and I knew I wanted to do that same thing. I knew that I wanted to be my own boss, drive my own success and most importantly - help others to change their lives and their health the way that I had....and most importanty to FEEL as good as I felt.

So I became a coach and I hit the ground running. In my personal journey, I started with my first program, T25 and started drinking Shakeology in May. I completed that program and then moved on to do PiYo, ChaLEAN Extreme, 21 Day Fix, Insanity Max: 30, 21 Day Fix Extreme.....and then I was just started P90X3 but my knee injury happened again so I had to calm it down a little. Now I've decided that since I've been doing dedicated programs since last May, I just wanted to take some time to pick and choose between the TONS of programs that I have so I could just kind of do what I felt like for a little bit.

I've been committed and dedicated to a workout schedule since last May...so for 11 straight months I was dedicated to following something. I have grown more and more in love with working out and some days I probably do a little too much. It's hard for me to admit that, but I know it's true.

After I hurt my knee, I've just kind of felt like I'm in a funk. A funk because I can't work out as hard as I want to. A funk because I still struggle with food. 

EVERYONE - PLEASE READ: Just because I'm a health and fitness coach and I work out almost every single day - does NOT mean that I don't struggle with food. For some reason over the last month this has been a huge issue for me. It's so hard to admit because as a coach, I dont want to let anyone down. I'm supposed to be the example. People are supposed to look up to me for advice and to follow what I'm doing, right?

But as much as I want to be the example for people - being honest and real is much more important to me. I struggle along with my challengers. I do my meal plans and I follow my meals - but sometimes I am an emotional/stress eater and I "binge" so to say. I'll eat too much to the point that I feel physically sick. Why do I do it? I have no idea. Because I'm human probably. Because it's not easy for me either. I'll have really good weeks where I feel great and I have great results and then I'll have a few weeks where I have some not so good days with some not so great choices and my results kind of go away.

But I keep working at it. I keep working out and I keep making the healthiest choices that I can MOST of the time. And the biggest part is - learning to be OK with NOT being perfect. The obsession of being perfect is what drives us crazy....myself included, especially over the last month. Following the 80/20 rule is so important in living a healthy lifestyle. You have to give yourself a break sometimes and just do the best you can.

Tonight I had kind of a revelation. I don't need a chiseled body with a 6 pack stomach. I feel great and I am healthier than I've ever been in my entire life. I need to be happy with that and stop feeling bad for not being better. Whatever "better" means. I do think we are always a work in progress. We are going to have triumps and we are going to have setbacks...but being real with ourselves through the journey is what is most important.

So I'm sharing this because I feel it's SO important for everyone to know that it's not just easier for some people. Don't think you can't do it. You will struggle. You will have good days and you will have bad days because this is life. Real life. You will have stressful days where you don't make the best decisions. But God gave us 24 hours in a day. One day at a time. And that is how we need to take our journeys. As long as we are always working on doing our best - that is the most important thing.

I want people to know that it's ok not to be perfect. I want myself to know that. And I really need to do a better job of giving myself a break. I can still be a great coach and lead people towards a healthy lifestyle even when I'm not perfect. ESPECIALLY when I'm not perfect.

Thanks for reading my mish mash of thoughts - and I really hope it can help others in their personal journey...to know that you aren't alone.

Working Out Every Day

I feel like this is something that really needs to be addressed. I know following me or seeing my posts via social media - I can come across as a huge workout freak. Someone who believes that you need to work out every day to keep your figure and to be healthy.

I do not believe this. At all.

Ok, now that I got that off my chest. I want to talk about this a little bit so I can give you all the real reasons why I do what I do - and why I don't feel it is excessive, for me. There will be no fancy pictures in this one - just words because I have a lot to say.

When I have someone that comes to me looking for a new program to reach whatever goals they have - I do not tell them that they have to work out every single day if they want to see any results. We go over what their goals are and then find a program that might work best for them, their interests, and their lifestyle. How intense you want to go depends on how fast you want to reach your goals.

Some programs have 1 scheduled rest day, some have 2 and some have none. It all depends on the program.

The program that most people decide on lately is the 21 Day Fix...it's just amazing and I believe in it so much. This program has a workout for every day of the week. But two of the days are active recovery days - one is Pilates and one is Yoga. This program is to get really, really good results in 3 weeks (or in 6 if you decide to do another round as many people do). So it's pretty strict in the workout days because its only a 3 week program. It's not like it's a 90 day program asking you to work out every single day.

With that being said - why in the world do I work out almost every day consistently?

Because I want to.

I don't work out because I'm scared of gaining weight. I don't work out every day because I think one day off is going to ruin my progress. I don't work out every day because I think that's necessary to be healthy.

I do it because it's something that I truly enjoy. This time set aside for me is like complete therapy for me. Depression and anxiety are very real. This helps me with that. Working out has become a passion of mine and I don't think spending at least 30 minutes a day doing something you're passionate about is crazy. Just because some people might think it seems like torture, doesnt mean that it is for everyone. Do I want to wake up every single morning and push myself? Of course not. But I know how different my day can be if I decide to skip the workout. My emotional state is incredibly different when I'm able to work out.  This is a huge reason why I do it first thing in the morning. It sets a great tone for my day - to wake up and sweat and get those endorphins pumping. It's my one time of the day that is set aside for just me. Time to take care of myself so that I can be the best Mom and Wife that I can be.

I also believe in the power of consistency. When we make small, consistent choices over a long period of time - HUGE changes can be made. 30 minutes of working out a day isn't crazy. It's not like I'm running for hours and pumping iron in the gym for another hour. It's 30 minutes. One short tv sitcom length. But over time....over the last 9 months - I've been able to completely change my body, build a ton of muscle, and get myself healthier than I could have imagined. And I'm happy and confident. My girls can see that their Mom is healthy and strong and confident - and I can show them by example what that means. That it's not about being super model skinny, or wearing the nicest clothes - it's about loving yourself enough to take care of yourself. To do it because you want to have energy and you want to feel good!

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To answer a lot of the common things I hear....

*I don't have that kind of time to work out that much. My answer to that is - that's completely fine if you choose to do different things that you enjoy more with the time you have. But we all have the same amount of time in a day and we choose to fill it with the things that are a priority in our lives. It could be family, work, school, going out having fun, watching mindless tv, scrolling facebook, reading - whatever it is that you enjoy doing with the time you have been given. I find 30 minutes in my day by waking up extra early to get that time in for myself. I dont take that time away from my family and I don't only get to do it because I'm a stay at home Mom. I wake up between 4:30-5:00 am every day. That's how I find the time.

*I don't think it's necessary to exercise every day. My answer to that is - neither do I. It all depends on your goals and how much you like doing it. I don't expect anyone to want to work out every day like I do. I think it's just important to be mindful and to keep moving. If 3-5 times a week works better for you long term - then great! That is 3-5 more times than ZERO. I am always about progress and doing the very best that you can so that you can be as healthy as you deserve to be.

*I want to do something that can be sustainable and not just be a quick fix where I get burned out. My answer to this is - just because you start out with a program that might be a little more intense, the good part about it is that it jumps starts your journey. You can get into really good shape, and I teach people how to create healthy habits that they can continue on with well past their first program and challenge group. How to eat real food. How to properly fuel their bodies for healthy living. I don't believe in crazy fad diets. I believe it takes conscious choices and if you want real change, you have to make real changes. I don't diet and I will not diet. I eat a lot of food - but it's all real, whole food and it's what my body needs. I'm healthier than I've ever been in my life. I think the proof is in the pudding.

And seriously - at least 70% of any results we really want comes from what we put in our mouths. Nutrition is key and until we get that in check and are eating properly - we can all work out several times a day, every day and see little change. 

This is why I'm so passionate about nutrition and helping people to learn to make clean eating a lifestyle so that they can live healthier, more meaningful lives!

Ok - I feel better now. Thanks for reading. I'm going to go work out now. (just kidding). :)

Shorts, Swim Suits, and Sunshine

I know it seems pretty crazy to think that summer is just around the corner because the weather here hasn't shown us a whole lot of signs of that lately - but its true.

I used to dread a certain part about summer.....summer clothes. I couldn't stand wearing shorts - at all! I remember my husband always telling me to go put shorts on because I would wear jeans all the time even when it was 90 degrees out. I was so self conscious of the extra weight and felt very uncomfortable in my skin. I liked fall/winter clothes because it's just so much easier to hide everything under jeans and sweatshirts....you feel me?

And don't even think about getting into a swim suit around a lot of people. No way. I would have to keep a tank top on because I didn't want people to see the extra weight in my stomach.

So.Darn.Uncomfortable.

I didn't want to be in any pictures - because when I would see pictures that were taken, I would almost want to cry because I just wanted to be proud of my body. If I didn't see it in pictures, I wouldn't have to think about it. This might be too much information - but I would NEVER look at myself after getting out of the shower or getting dressed because I did not want to even look at my body. In one sense that makes me so sad that I felt that way - but in another sense, SO happy that I finally did something about it and feel completely different now. I'm sure at least a few of you could relate to those feelings?

But the truth of the matter is - for most of my life I treated my body like pure crap. I didn't eat well at all. Used to go out to eat a lot, never ate vegetables, mostly packaged and quick things because I didn't know better and I just didn't care to make any changes. Honestly - I had no idea that the foods I was eating were causing me to be so unhealthy. And I definitely used to partake in too many adult beverages than is healthy for your body. Of course that all changed after I had kids - but before that....it definitely added to my extra weight and unhealthiness.

But last year I decided I wanted to change my life and my health FAR more than I wanted to stay the same. I joined my first challenge group and decided to start with T25 and Shakeology....learned the basics of clean eating - was extremely dedicated to being consistent with everything. I didn't miss a workout, I ate clean and healthy at least 80% of the time, allowing cheats here and there (because I think that's really healthy to do), and I drank Shakeology every single day.

And everything changed. My health changed. My body changed. My mindset changed. My emotional state changed. My life changed.

Forced to wear shorts because it was about 100 degrees at Disney. I was so uncomfortable and self conscious

After completing my first round of the 21 Day Fix

When I was signing up and ordering that very first challenge pack I was so nervous because I looked at it as a cost. It didn't seem cheap to me and I was just hoping that this whole package and the challenge group would help me. Well - I think it's safe to say that everything was pretty life changing. Now I would never look at any of this as a "cost"...but rather an investment. An investment in my health and living a happier life. If I didn't have the support of my coach and the accountability group, I don't know if I woud have stuck with it all when I didn't see results right away. It's way too easy to skip that one or two workouts and eat some bad food when nobody is watching. But when you know you are checking in daily with a group of people who are there for you - it really does push you. I was inspired to keep moving and to trust the process....and I'm so happy I did!

Very unhealthy on the left. Extremely healthy, happy, confidence and an example to my family on the importance of taking care of yourself

Since that first program, I have done several more - but my favorite program that I've done so far is the 21 Day Fix and the 21 Day Fix Extreme. I LOVE sharing this program with others and getting them started on it because it's just the whole package. It teaches you the basics of portion control and clean eating and includes a really simple nutrition guide that lays everything right out for you. The workouts are amazing and my favorites, and it also comes with Shakeology - which I feel is essential to the process. I will drink Shakeology every day and have since July 2014! I drink it for the health benefits now, not for weight loss. I just had some routine bloodwork done and my doctor told me I had some of the best results he had seen in a long time...especially my cholesterol levels. He said "whatever you're doing - keep doing it, because you're really healthy!"

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So why am I sharing all of this? Because as I prepare for the arrival of summer and I remember the way I used to feel, I can't help but think there are others out there who feel similar to the way I felt. And I want people to FEEL better. And I know from experience, that's it's possible. I'm not saying we all need to get ripped and get six-pack abs and super-model bodies. Heck - I'm not even close to that! But I want to help people learn how to take care of their bodies through proper nutrition and exercise. The good ole fashioned way - and the only one that really works.

To prepare for summer, I want to invite you to join me in a 6 week bootcamp starting April 20th! There will be just enough time to fit in 2 rounds of the 21 Day Fix if that's the program you decide on (which I highly recommend!) I will teach you the basic princples of clean eating, how to properly fuel your body with the right foods and for healthy weight loss. I want to help teach you how to make this a lifestyle - not another yo-yo diet that ends in disappointment. I dont believe in dieting - it doesn't work long term. Lifestyle changes do!

I will be sharing meal plans, helping you create your own, and will be here along your journey to help you with any questions you have and I will be your biggest cheerleader and supporter. We can go over your personal goals together and figure out what the best course of action for you is. This is my passion and I absolutely love what I do and I love to help people make positive changes in their lives so that they can feel amazing and confident. I could go on and on....

Don't mind my tired face. I get up at 4;30 am :) This is my most current photo after just completing the 3 Day Refresh on 4/9/15. First time trying on the swim suit this year. And I WILL be playing in the water with my kids. And I WILL be in the pictures with them this year. I was looking through old pictures trying to find one of me in summer in a swim suit and cannot find ANY. I think that shows right there how much my confidence has changed.

**If this speaks to you and you want to join me - I'm accepting 10 women into my group that starts April 20th! The requirements are that I am your coach through Team Beachbody and that you committ to a fitness program (I'll help you decide), you replace 1 meal a day with Shakeology and then I will get you added to my closed online accountability and support group where each and every day for 6 weeks you will get complete support from me as your coach, daily interaction with others in the group, and the accountability you really need to reach your goals.

If you'd like more information or just want to talk more about how to get started - I would love to chat with you. Please email me or message me on facebook and we can talk!

Mom. It's Not Selfish.

One thing that I see so much of these days, especially through social media posts is Moms feeling like they have no time or energy to take care of themselves.

~I've been taking care of everyone else for so long that I just haven't had a chance to focus on myself in a while. I don't have the time or the energy to worry about myself. Maybe one day when life slows down a little bit, I'll figure out a plan for myself.

Can you relate? I'm sure many of you can - because I hear you saying it! I used to feel this way too - big time. I felt guilty for taking any personal time for myself. And since I'm always honest here, I still struggle with this and feel guilty certain times when I'm gone doing something for myself - like hanging out with a friend or going away for a Beachbody event. Those things don't happen that often though, so I've really been trying to put my guilt aside and remind myself that it's SO healthy for me to get out and do things for ME sometimes. Especially since I am home everyday with the girls.

Which brings me to my biggest point here.

Taking the time to exercise and to focus on your nutrition is never selfish. Do you hear me? Never selfish.

What does working out and eating good do for me?

• Keeps me healthy. Very healthy actually, which is not something I'm quite used to yet since I used to be sick all the time before this past year. And when you're a busy Mommy - you know how hard it is to handle life and your family when you're sick. Mommy's don't get sick days - especially when you're a full time stay at home Mom with no babysitters. 
• Helps keep my energy levels high. If you're a Mom of little ones, you know how important energy is. I don't even really have to go there. They are on the go go go  - constantly and I want to be able to keep up with them and play with them. I want them to have memories of a Mom who is interactive and involved in their activities. I want to run around the yard with them and I want to show them how important it is to keep moving!
• One of the most important benefits of working out and eating good is what it does for my mental state. I have suffered from depression and anxiety most of my life. And while I have made major strides, anxiety can creep in pretty fast for this Mama over here. In my old "medicine for everything" days, I tried everything under the sun to help me with my depression and anxiety and nothing worked. (disclaimer:::I know that some meds DO work for people and can be very necessary and I am by no way knocking the use of medicine to help treat depression and anxiety...I'm just saying they didn't work for me). What does help me now? A good ole sweat session. When I'm taking care of my body - my mental/emotional state is drastically improved. So I think I'll keep on going with it. :)
• Making sure I take the time to focus on my health doesn't take away from my kids. It makes me a better Mom and it makes me a better wife. I used to be a huge pessimest and complained all the time. Especially about my body and the way I felt. Now I have learned to love my body (not because I think it's anywhere near perfect) - because God gave me this body and I'm finally taking care of it. I don't let the number on the scale define me - I let how I FEEL define me. I work out because I want to be healthy and strong and I want to show my girls by example (not just words) what it means to take care of yourself and how important it is. My whole mindset and the way I look at life has changed and I will never go back to being unhealthy and grumpy! 

So many people have told me that they just don't know when they would fit this into their busy day. Well, I'm always quite blunt and honest with my answer to this. If it is important to you - you find a way. I have single Moms in my challenge groups who work full-time, are going to school, and still find time in their day to work out and focus on their health. Anyone can do 30 minutes a day. Will there be some days where life kind of takes over and you might miss? Of course! It's not about being perfect...it's about making the effort if it's really important to you. I know I'm a stay at home Mom now and many people might think that it's just easy for me because "I have all the time in the world to do what I want". (other SAHMs know that is the furthest from the truth - but I digress). But I used to work full time up until the middle of last year and I still found the time to make my health a priority back then too.

Once we let our excuses lose their power over us, real change can occur. I'm living proof of that. 

If you are tired of feeling the way you do and really, truly, honestly want to make a change and start living with more energy, confidence, and health....please message me or send me an email. I would love to get you started on your journey. Maybe you just have no idea where to start? I'll help you figure it out. I'll help you find a fitness routine/program that would work for you. My passion is nutrition - so I'll definitely help you figure all that out too and get you started and be there for you throughout your journey.

Remember - the perfect time will never come, no matter how many times you tell yourself that you'll wait for it. Start today. Then tomorrow you'll be one day closer to feeling great.