November Specials!!

When the start of a new month is coming, I always get so excited to find out what our monthly specials are going to be - and November's got released a few days early and I couldn't be more excited!!  So here we go...starting now until the end of November the PiYo challenge pack is on special and they have introduced a new challenge back called the PiYo Kickstart.  This includes PiYo & the 3 Day Refresh!!  I'm so excited for people to be able to try both together for such a good deal. :)

Little info for you on what each of the programs are about....

PiYo

This was the second program I did after I finished T25 and let me tell you - it really works. Coming from an intense & fast workout routine to this was really good for me because it forced me to slow down and to work on my strength, flexibility, and balance.  Not to mention, it was extremely good for my mind and helped to relax me.  The thing I loved about it the most - you didn't need any weights and it was low impact.  So many people have problems with high-impact workouts and this one just fit so many people's needs.  With PiYo you use your body to shape your body!

First of all - I love Chalene Johnson!! Not only is she an awesome trainer, but she's an incredible motivator and I've become a huge fan of hers since I did PiYo back in July.

So a little facts - what exactly is PiYo??

• PiYo is a low-impact, high intensity body-transformation program that uses the most effective Pilates and Yoga inspired moves to sculpt long, lean muscles and burn fat
• Trainer Chalene Johnson uses fluid movements, keeping you in constant motion to give you a dynamic cardio workout that typical Pilates or Yoga workouts lack
• It is low impact so you won't have to jump around or strain your joints
• It's high intensity so you get the fat-burning results of a more extreme program
• It's designed to help you get an intensely defined, long and lean physique

Who is PiYo for??

Women and men who:

• Want to lose weight and burn fat without the high-impact jumps or complex choreography found in some cardio programs
• Want to build lean muscle but don't want to lift heavy weights or bulk up
• Want to get the results of an extreme program without straining their joints
• Like the benefits of Pilates and Yoga, but also want the calorie burn of a cardio workout
• Don't have time to go from class to class to do separate cardio, strength, and flexibility workouts
• Want a workout that doesn't require a lot of equipment
• Want to give their body a break from extreme programs but keep getting results and improve their performance in other sports by restoring their flexibility and core strength

3 Day Refresh

The 3 Day Refresh is a 3 day program of specially formulated shakes, healthy snacks, and delicious, easy to prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3 Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs  Plus you actually get to eat delicious, real food during this program.

Some reasons to do the 3 Day Refresh:

• You need a clean break from a period of unhealthy eating (like a holiday or vacation!)
• You used to eat pretty well but you have recently fall off the wagon a bit and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program (like PiYo above!)
• You want to quickly lose a few pounds for an upcoming event
• You've never been a healthy eater, but you are ready to kick-start better nutrition for the first time
• You want your clothes to fit better and you want more energy
• You love food and want to feel satisfied while you lose weight and get healthier

How do you get the deal??

To purchase the PiYo Challenge Pack - click here

To purchse the PiYo Kickstart with 3 Day Refresh Challenge Pack - click here

To join my next challenge group - fill out this application and we can chat more!

Tips to Avoid Being a Halloween Treat Junkie

1. If you pass out candy, don't be all prepared and buy your candy super early.  You are way more likely to open up those bags to steal some pieces out. Last year I bought some candy from Costco for us to pass out way too early and Chad and I managed to eat every last piece before Halloween was here!  So I had to go out and buy another bag.  Not good my friends...that was a LOT of chocolate. Thankfully we moved out to the country and are not passing out candy this year - so no temptations are here.

2. Buy candy that you don't like.  For me, I love chocolate.  Peanut butter cups, snickers, twix and M&Ms.  And when there are bite size candies like that in the house, you think it's ok to just sneak one because they seem so small. Well they sure do add up (refer to #1 above)! So buy candy that you're not super interested in and you'll be less likely to cheat and steal some.

3. Let yourself have a treat!  Don't completely ban yourself from having a piece of chocolate.  You're much more likely to lose your ability to say no and binge eat the chocolate!

4. When going to Halloween parties - don't go hungry!  Eat a snack before-hand or even better, bring a healthy, clean option and eat that at the party.  Don't worry that other people might notice that you're not eating anything bad - you're focusing on your health and that is more important. :)

5. If you have small children like I do - and they get as much candy as mine do - try to find somewhere you can donate some of it.  My girls don't need that much sugar and so much always goes to waste.  And if you know there are loads of chocolate pieces sitting in a bucket or your pantry, you are so much more likely to give in.

6. Keep up with your exercise!!  When you're committed to working out, you're less likely to over-indulge in treats because you don't want all of your hard work to be for nothing.  Hold yourself accountable!  A great way to hold yourself accountable is to join one of my challenge groups.  It's such a fun way to be connected with other people working on their own journeys and your changes for success are increased when others know what you're doing! Contact me for more info on my upcoming challenge groups.

Surround Yourself With The Dreamers

"Surround yourself with the dreamers and the doers, the believers and thinkers.  But most of all, surround yourself with those who see greatness within you, even when you don't see it yourself." - Edmund Lee

I remember when I was in high school - I sat by someone in a class who the teacher didn't think was the best student. I don't remember why, but at one point I got pulled out in the hallway and the teacher told me that I should watch who I spend my time with.  I remember feeling really angry, I guess so angry that I haven't forgotten to this day.  I didn't understand how someone could be so judgmental. Just because someone wasn't a perfect student doesn't mean that I shouldn't be friends with them.

As I've gotten older, I've realized more and more what that teacher was telling me. It's these kinds of things that you just can't understand until you're older and have went through so many experiences on your own.

I've learned that you start to become like the people that you're spending your time with.  I spend most of my time with a 1 and a 3 year old, so this could get interesting for me...but, I digress.

Simple things I've learned:

• Even when you can't see it or don't want it to happen, you WILL pick up traits from the people that you're spending your time with.  Jim Rohn says that you become the average of the 5 people you spend the most time with.
• I want people in my life that lift me up, that challenge me, that hold me accountable when I make mistakes, that I can trust, and that I can just talk to and be myself with - without worrying if they will like what I have to say.
• I want people around me who I can share my struggles with - without them being annoyed.
• I want people around me that I can share my joy and success with - without them acting jealous.
• Being surrounded by negativity and complaining will also make you feel negative.  It's kind of like gossip.  You can vow to yourself that you're never going to gossip again, but the next time you're in a group of people - talking about someone else, you join in and completely forget that vow.  
• Surrounding myself with others who dream big, stop making excuses, hold themselves accountable, love to spread positive energy throughout the world - has CHANGED my life. Since becoming a Beachbody coach, I've met SO many wonderful people who I can now call friends.  I'm inspired, challenged, and lifted up EVERY day by these people.  Being a coach has given me the confidence to be able to put myself out there to try to be a positive inspiration for others as well.  

Who do you spend most of your time with?

Do they lift you up or bring you down?

Do you feel good after being with them?

Do they support your dreams?

Do you have the same core values?

Do they see the greatness in you?

Tips For Eating Out

The weekend is almost upon us. This is the time when a lot of my challengers in my groups have a hard time staying on track.  People usually end up going out to eat a lot more on the weekends than they do during the week and sometimes we over indulge. The portion sizes alone at restaurants are enough to throw anyone off track.  We hardly go out to eat anymore because it's just insanely expensive and we really like to eat good at home.  And honestly - there are just too many naughty temptations at restaurants and your inhibitions are lowered! But sometimes you just have to get out of the house.  So I wanted to share some really good tips for eating out since we all do it sometimes!!

These are tips from Tosca Reno's Stripped book and I found them super helpful and I hope you will too.

1. Develop an "I don't have to eat it all!" Mindset.  Make up your mind before you go out to eat that you don't have to get the most bang for your buck by cleaning your plate.  Keep your goals in mind and remember how important portion control is.

2. Satisfy hunger only.  Don't Gorge.  Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green.  Start your meal with a salad, without dressing.  Use a spritz of lemon or some balsamic vinegar.

4. Broth is best.  When there is no salad option - have a broth based soup.

5. Hold the BREAD please!  Remember that bread is not helping you achieve your 10 pound weight loss goal.  You really don't need the bread, as yummy as it is!

6. Clean Cooking Techniques!  Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish.  If they aren't listed, ask the server to prepare it that way.  And don't always just trust the low fat or fat free symbols.

7. Portion Control.  Have a good look at your plate when it arrives.  Ask for a to-go carton and split your meal in half.  Most restaurants give you WAY more than you would ever need to eat in one setting.

8. Fletcherize.  This is the practice of chewing each mouthful of food a minimum of 25 times.  It gives your body a chance to recognize that you're getting full.

9. Skip the booze.  You want to avoid alcohol because sugar can completely derail your progress in the most powerful way.  And it's way too easy to have more than one drink once you've started.  Have a sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan and your goal to lose those last few pounds.  If you can't resist having dessert, ask for a dish of fresh fruit and make that your treat!

Another problem with eating out is that a lot of times we won't eat much before because you are saving your calories for your meal at the restaurant.  And then you might have a wait at the restaurant and by the time you sit down, order your food, and wait for it to come - you're starving and you can't control yourself and you overeat.  Try eating something before you go out so that you don't have that chance to over eat.

Going out for dinner and drinks is a very popular way to socialize with your friends.  But it can be the one thing that stops your progress and your ability to move forward.  Living a healthy lifestyle doesn't mean that you have to be boring - you just have to find new and different ways to socialize. And getting your friends involved in those activities can be fun and can help them create healthy habits too! And it's so important to remember - that you can work out really hard all you want - but your abs are really made in the kitchen!!

Letting Go of What Other People Think

I feel like this is such a big topic for me - I feel a little anxious just starting to write about it. And I could probably go on and on about this one because I'm so passionate about it.

In our small group, we are reading a book called "alter ego" and it's about becoming who God says you are.  Let me tell you, this couldn't have come at a better time for me.

Let me back up a little bit....

I would say for most of my life I was a people pleaser.  Ask my parents and my siblings - even as a very young child, my main focus in life was to try to make my parents happy and to try to be the peacemaker of the family. Nothing made me feel worse than to see my parents upset or disappointed. Even though this was probably nice for my parents, it did wear on me more than I knew.  Most of the time I didn't care much what it meant for me - I would just do anything to make situations easier and calmer for everybody else.  I didn't share my inner struggles a lot because I never wanted to burden anyone.  I felt that things were hard enough - my family didn't need me coming to them with my problems. I remember feeling depressed at a very young age and pretending I was very strong.  I also remember holding it in because I didn't want to hurt anyone else or make others feel like it was somehow their fault.  I now know how dangerous this is because it led to a much bigger issue with depression and anxiety and it took me a really long time to truly deal with it.

That's me in the middle (if looking so much like Stella didn't give it away).  Krysta the worry wart. That's what my siblings called me.  Sometimes it's hard for me to see pictures of myself as a kid because I can remember the pain and sadness I felt even as a small child.  Sometimes my feelings and my constant thoughts were just way too much for me.  But I know that is how God made me.  I was that way for a reason and now that I've learned to channel it in a positive way, things are MUCH easier.  God never said this life would be easy...He just promised to walk through it with us, hand in hand. I also want to add that I had plenty of joy, fun and laughter in my young life too - I'm not trying to make my childhood sound gloom and doom at all....and I'm not placing blame on anyone.

As I grew up, I was still a people pleaser in other situations of life.  In school, I wanted my teachers to be proud of me.  I wanted them to think I was a great student and a smart one.  I was always too hard on myself and would put too much pressure on myself to do great in school.  Don't get me wrong, I'm glad that I did well - but sometimes you just have to give yourself a break...and I didn't do that nearly enough.

I was also a people pleaser among my friends.  I wanted people to like to me and I would do anything, for anyone.  Some people appreciated it and some people took advantage of it.  As anyone knows - it's great to be concerned about others - but you shouldn't do everything at the expense of yourself. Sometimes when you give too much, to the wrong people, for the wrong reasons - that can become very dangerous.

Of course this went on into adult-hood and the theme continued.  I wanted to make everyone proud of me always, went into a career that I thought I would like but didn't, but stuck with it because I wanted people to think I was successful (and I was comfortable with the income). I wanted to feel successful. I wanted to feel like all of my hard work wasn't wasted.  In social situations I was always SO concerned with what people thought of me.  I would be so nervous going out with other girls because I didn't think I would have an outfit that was cute enough, or I didn't feel skinny enough, or I didn't have the right things to talk about.

Always.so.worried - about what everyone else thought.

And then something started to change this last year.  I think it started with finally taking care of myself physically.  I worked really hard at changing my diet so that I eat clean and healthy - and I've dedicated myself to fitness and working out very regularly.  And as I've gone along in my journey, I've built up more and more self-confidence along the way.  While the physical confidence is nice - I believe that it's built up to so much more.  I remember when I posted my first "progress" picture when I was doing T25. I almost had a full blown anxiety attack when I submitted that post on Facebook.  All I could think was "other people are going to think I'm so stupid for posting that....or, people are going to think I'm bragging and will be so annoyed...or, some people are going to think I shouldn't post pictures of myself in a sports bra"...and the list goes on and on and on.  My brain went into overdrive thinking of all the different things everyone would be thinking.

Then I got VERY positive feedback and people thanked me for posting that and I even had quite a few people inspired by it and they started their own journey with health and fitness.  And what's even more awesome - some of those people made HUGE changes and their results & transformations (both physical and emotional) have been amazing.

And as I've gotten so involved with coaching, helping others, dedicating myself to personal development - my need to please people and my worry about what other people think has diminished significantly.... I know that sounds crazy, but it's true.  And I can't tell you how FREEING that is. Absolutely freeing. It feels so good to just BE MYSELF.  I know that not everyone will like me. And I also know that there is nothing I can do about that, and I'm finally at peace with it.  There will be people out there that can't stand my facebook posts.  And the beauty of that is - they can unfollow me.  But I also know how many people do like reading my posts, seeing my pictures, and watching my journey unfold. I know that I have family and friends who love me, for me - the true ME and that they will be here by my side even if they don't full understand everything I'm doing. That is what love is about, right?

I told you I could write forever on this topic.  But I'll try to wrap it up... :)

So for me it comes down to some simple things.  My life here is so short.  Why would I want to waste any more of it using up energy to worry about what other people think of me?  I want to focus my energy on positive things.  I want to be authentic.  I care who I am - and I am only concerned about being the person that God intends me to be.  I may not fit a certain mold and not everyone will understand me.  But that is fine.  It doesn't matter! When I'm 90 years old and thinking back on my life - I want to be proud that I let myself be real and that I went for my dreams and wasn't complacent in life. I know all the small, trivial things won't matter. It's not going to matter that a friend didn't like my facebook post.  It's not going to matter that someone didn't like my career decision.  All that will matter is how BIG I lived my life, and how my focus was helping other people while staying true to myself.  I want my life to be about how many people I was able to positively impact. That I went for my dreams and learned from all of my failures.

My hope is that my girls will grow up learning how to be confident with who they are.  That they will be comfortable in their own skin.  That while they will want to make me proud - that they will care more about doing the next right thing - even if I don't understand it at the time.

Easy Exercises With Limited Time

When talking to people about fitness - I would say the number one thing I hear is "I just don't have time!" While I'm a FIRM believer that you make time for the things that are important to you - I wanted to offer some helpful tips for people who want to stay active but feel they have limited time to do so.  Little things you do every day can compound to some great results.  Remember - NOTHING you do is insignificant.

1. Walk. Sounds easy peasy, right?  You're thinking, duh?  Well how many times have you chosen to take the elevator instead of the stairs?  Do you ever park further away in a parking lot than necessary so you can get more steps in?  Seriously - walk, walk, walk!  When you're waiting in line, move your feet.  Every little bit of movement helps.  If you don't own some sort of pedometer - get one!  I have a Fitbit Flex (click on the link to learn more about that) - and I love it!  Seeing my progress throughout the day pushes me to stay on my feet and keep moving.  We all need motivation - and being able to actually SEE your progress during the day adds that extra layer of motivation.

2. Clean Your House. I don't know about you - but when I'm in full-force cleaning mode, I'm breaking a sweat.  While you're cleaning your house - be mindful of the muscles you're using and make it fun.  Sometimes I even wear my heart rate monitor to see how many calories I'm burning just doing something that I already would do anyway!

3. Drop It Like a Squat.  First off - I have to say - I LOVE me some squats. Squats are an easy, amazing workout for your body and you can do them anywhere, anytime.  Squat exercises can improve your circulation which means more nutrients and oxygen is getting to all of your vital organs and muscles, throughout your body.  Even though you are primarily working on your leg muscles, squats also promote muscle growth around your entire body. This exercise helps the body to release hormones that are vital for the growth of muscle tissue and improves your strength of your upper and lower body.  As well as toning up muscles, squats BURN CALORIES too.  As you tone and build your muscles, you are burning more and more calories, so squats make for  great general workout for health and weight loss!

4. Dance. Just dance people! If you have kids - dance with them.  If you like to go out with your friends, go dance!  You burn so many calories dancing and it's so good for the soul.  My little girls love to have dance parties and when they see me joining in - their little faces just light up.  And just like when you're cleaning - pay attention to the muscles you're using when you're dancing.  Do some jumping - use your arms - squat down....just get moving.  You'll burn calories and you'll be smiling. (and leave other people smiling especially if you're a terrible dancer like me!) :)

5. Do Push-ups. You might start out thinking you can't do one.  So work your way up.  Do them on your knees until you are strong enough to do a regular one. Make a goal to do 10 when you wake up. Do some at night when you're at home before dinner and do some more before you go to bed.  It will literally take a few minutes!  What are the benefits? Push-ups are one of the oldest and most basic forms of exercise.  Because they work. This exercise positions all the muscles in our upper body and builds optimal strength in the forearms, chest, and shoulders.  And when done properly, it also puts emphasis on building a strong core by stabilizing the abs and back. And because you're making everything in your body work, it also forces the heart to work harder which boosts your metabolic rate so you can burn more calories!

Live Like You Were Dying

I know it sounds super cliche and makes you want to sing along with Tim McGraw - but let's talk about it for real.

I've been thinking a LOT about this concept lately.  This whole live like you were dying thing. When I run, I always listen to some sort of personal development you tube video.  I've always been one to multitask so I figured I can kill two birds with one stone.  Instead of watching tv or listening to music, I run and listen to someone who can motivate me and teach me things.  It's done wonders for me so far personally. But that's a whole different topic....

A few talks I've listened to lately have really got me thinking more about doing the things we enjoy in life.  Working at a job that we don't hate.  Spending time with the people that matter.  Worrying less about what people think of me, and using that energy to be true to myself and to be authentic.

I'm sure a lot of you have seen some of these posted lately - but what really intrigues me is hearing about the biggest regrets of those who are dying.

* I wish I would have pursued my dreams.  I already say this sometimes.  I wish I would have done a study abroad trip while I was in college.  I wish I would have moved somewhere else in the country for school to get a change of scenery.  But I really don't want to wake up in 40 years and look back and think "why didn't I just go for it?"  This is why I've decided to pursue Beachbody coaching.  It's my dream to own my own business, to be able to work from home and be with my kids, to be my own boss, and to help other people as my mission.

* I wish I wouldn't have worked so hard and made more time for my family.  When I was working at an assisted living home in college - I was shocked to see how many people were in there that had very little (or no) visitors.  No family that came by.  They were alone.  We can work our tails off, and let our work run our lives.  But I can tell you what - I don't care what you do or how important you are - that job will not be there when you're 80.  But your family sure can be. Don't forget that.  One thing you'll never be able to get back is TIME.  I doubt anyone on their death bed looks back and thinks "oh, I really wish I would have just worked a little more and spent less time with my family."

* I should have made more time for my friends.  This one is really hard for me because I haven't done a good job with this one at all since having kids.  I've turned into a real home-body and I don't do much with friends.  I feel like I have friends in so many difference stages of life, and they are all over the state....it just gets hard for me.  I always make sure to keep in contact and to let them know I'm here - but I need to do a better job making the effort to spend time with them and get out of my little bubble at home.  So to all my friends reading this - I LOVE YOU - and I'm sorry that I haven't spent more time with you over the past few years!

* I should have said "I love you" more.  This is something that I think is so important.  I know people who are adults who have only heard their parents say I love you a few times in their lives.  As a mother, I'm not sure how that is even possible.  But I make sure to tell my family I love them approximately 8,400 times a day.

* I wish I would have had the courage to live a life true to myself, not the life others expected from me.  I totally used to live the life others expected of me.  I made decisions and chose jobs based on what I believed other people wanted me to do.  I always wanted to make everyone so proud of me. Somewhere along the way, or maybe the whole time, I lost myself a little more and more along the way.  Until I got to a point where I had no clue what I wanted to do with my life.  Thankfully I met the most amazing man in the world, married him, became a Mom, quit my corporate job, started to pursue my own business opportunity, and am FINALLY at a place where I am comfortable and where I know who I AM.  I used to hate the dreaded question "So what do you do?"  I would have to answer with "I'm a tax accountant.  Or I'm a financial analyst"  Every time I would answer, my insides hurt because I felt like a fraud.  I wanted to say "this is what I do - but I have no idea why because it's not what I want to do AT ALL."  Now I know who I am. I'm a wife, a mother, a daughter.a sister, a friend, a Beachbody coach, and a girl with a huge passion for health and fitness. Those are all things I'm comfortable with.  I don't have to be a professional in the corporate world anymore to feel worth.

We should all live like we are dying - because the reality is - WE ARE. We don't know when, but it will eventually happen.  When you look back at your life - what do you really want to see? Make time for the things that matter to you.  Make time for the things you're passionate about.

Two of the people in my life that give me all the worth I'll ever need.

Even though it doesn't seem fun to wake up at 5 am on a Saturday - I make time for it because I love to work out and it is my personal therapy.  I love being healthy and active and it makes me a better person.  It helps me to be a better wife and a better Mom. We all have the same hours in a day - and we can always make time to do the things that are important to us.  Always!

Just a Rainy Tuesday

Today is my rest day on my ChaLEAN Extreme program, and I'm not going to lie - I was pretty happy about it.  I slept in until 7 and got some really good rest.  After my workout and my run yesterday, my body could use the little break.

I usually make egg whites for breakfast but today I really felt like having some Shakeology for breakfast to get my day started out right.  So Thin Mint Shakeology for breakfast it was!!  I love how much it fills me up and how much energy it gives me.

Stella had preschool this morning and today was her very first SCHOOL PICTURE DAY!  She was so excited about it to say the least. Every time we drop her off at school I am so stinkin proud of her. Her teacher meets us at the door and all the kids go in from there.  As soon as she sees her teacher, she makes a bee-line for the door with a huge smile on her face.  I'm so happy she loves school so much - but my heart also goes out to all those parents out there who are dealing with anxiety at drop off. I know what that is like - and it is REALLY hard.  When we first had the girls going to daycare when I was working full-time out of the home, Stella had a really tough time adjusting and the drop offs were very hard on the ole' heart! So thankful that we worked through it then so that when it was time for school, she was super ready without hesitation.

Vera and I came home and had our special time together.  This girl is obsessed with puzzles right now.  She would do them all day if she could.  Unfortunately for her, I just can't sit and do puzzles ALL day - so we try to find other activities to do too.  She's getting pretty good at them too! And every time she gets a piece in the right spot on her own, her face lights up with such enthusiasm and she shrieks "I DID IT!!"

On the way to pick up Stella from school, Vera told me Stella's teachers names, which astonished me that she remembered "Mizz Weinstwa (Reisntra) and Mizz Thiel".  I told her I loved her and when she said she loved me, I asked her how much.  Her response "sooooo much".  HEART MELTED.

When we got home from picking up Stella, it was just about time for lunch.  Stella requested fruit as always so I figured I would throw a little greek yogurt in there too.  Vera loves yogurt with all of her heart, so she was pretty pleased with the lunch selection.  It usually ends up everywhere by the end of the meal, but that's ok - as long as she eats and enjoys herself!  I cut some banana up for her yogurt since she won't always eat it if I just put it on her plate.  She may or may not be stubborn?!  Stella wanted banana, oranges, and yogurt....and gobbled it all up all the while telling me how great oranges are for you.

Then we played for a little bit and got out the wonderful Mr. and Mrs. Potato Head.  Vera thought they looked pretty silly :)

It's one of those super rainy days where you just feel like sitting at home in your jammies. If you know Stella at all, you know that she LOVES her footed pajamas.  She always has.  They were the equivalent of a kid's blanket.  So needless to say - she has worn every pair out that she has.  It's a little dangerous for Vera because the hand-me-downs she has have no traction in the feet so she has to be super careful on the wood floor.  She will say "slippery-slidy!!".  Well before naps today, Stella says "Mommy, can you help me?  My pinky toe is stuck out and I can't get it back in".  After seeing what she was talking about, I erupted into laughter and couldn't stop.  If this doesn't show you the wear and tear, I don't know what would.  You would think this is her only pair of jammies (it's not.)

Now that the girls are napping - it's time for this Mama to get to work.  It's Day 2 of pre-season on my new challenge group and I'm checking in with all of my challengers and coaches. I seriously love this part of my job! I love that so many people have made the decision to invest in themselves and to work hard at the goals they have been wanting to set for so long. It's so fun being involved in a community of people who are like-minded and have similar passions as me.

Shame

The sermon we heard in church today was extremely powerful.  We have been going through a series called "Veneer" where we've been talking about the veneer that is all around us.  Today we talked about shame and how shame is not from God.  Those were powerful words to me.  This song came to mind as he was preaching....

                                                             "Come As You Are"

Come out of sadness
From wherever you’ve been
Come broken hearted
Let rescue begin
Come find your mercy
Oh sinner come kneel
Earth has no sorrow
That heaven can’t heal
Earth has no sorrow
That heaven can’t heal

So lay down your burdens
Lay down your shame
All who are broken
Lift up your face
Oh wanderer come home
You’re not too far
So lay down your hurt
Lay down your heart
Come as you are

There’s hope for the hopeless
And all those who’ve strayed
Come sit at the table
Come taste the grace
There’s rest for the weary
Rest that endures
Earth has no sorrow
That heaven can’t cure

So lay down your burdens
Lay down your shame
All who are broken
Lift up your face
Oh wanderer come home
You’re not too far
So lay down your hurt
Lay down your heart
Come as you are
Come as you are
Fall in his arms
Come as you are
There’s joy for the morning
Oh sinner be still
Earth has no sorrow
That heaven can’t heal
Earth has no sorrow
That heaven can’t heal

So lay down your burdens
Lay down your shame
All who are broken
Lift up your face
Oh wanderer come home
You’re not too far
So lay down your hurt
Lay down your heart
Come as you are
Come as you are
Come as you are

The last time I heard this song, I was in the car and it just brought me to a full-blown cry.  These are powerful words and they seriously go straight to my heart.  No matter where we've been, or how bad or long we've stayed - we are always welcome at the table and grace is always given.  God loves us no matter what.  There will always be consequences for our actions of course, and God will be the judge of those - but He will always love His children.  And we were given a specific commandment from Jesus - to love one another.  Or as Tom said today "Love First".  What would our world look like if we all just chose to love first and leave judgement out?  What would our relationships look like?  I'm no expert but I think things would look dramatically different.

Shame is so dangerous.  I let it get to me too much sometimes.  Like if I lose my cool with my kids at a breaking point and get too upset and yell.  It will literally eat at me for days.  I'll feel like the worst parent and the thoughts consume me and tie my stomach up into knots.  Those thoughts - that shame, they are NOT from God. I AM a good mom, I just made a poor choice to yell when I shouldn't. None of us are perfect.  I needed this sermon today.  The whole church service today was exactly what I needed today and God knew it.  Are you ever singing a song and it just brings you to tears?  That happened to me today in church and I had to do everything I could to not let the tears flow which now seems really counter intuitive to the whole "veneer" series... I can't explain it, something just comes over me....call it The Holy Spirit?.  I'm so thankful for our church and for the amazing pastors that we have.

I'm going to keep working on being as real as possible.  I'm not going to let the pressure of being "veneer" to keep up with the world's or society's expectations of what I should be as a woman, mother, wife, and friend steer me to be something that I'm not.  I'm going to be the person that God made me to be.  And if that doesn't go with the norm, or if that means sharing some personal information, or doing things differently - then I'm going to do it.

Every Little Bit Counts

Today was one of those rare days where I allowed myself to sleep in.  I had only slept about 4 hours the night before so I really was just exhausted.  I never like the way I feel as much when I sleep in and don't work out first thing in the morning, but sometimes you have to listen to your body and just get the rest you need.  I truly believe in the image below, but I definitely don't always practice it.  I know I should be sleeping more than I do right now but I'm so into my work that sometimes I just can't shut the computer off at night and stop!

I woke up and wanted to get one chapter read in my current personal development book because I know how busy this Saturday would get and I didn't want to push it off and end up not reading at all. I'm currently reading a book called The Slight Edge.

So good and I highly recommend it to anyone. The principles of the book are just so simple and make a ton of sense.  It's really good to do a thorough self examination of all the little behaviors and decisions you make on a daily basis. Because seriously every little bit counts.  And this goes for the good and bad. If you decide to exercise for only 10 minutes a day - really a simple discipline - you might think that it won't really do that much. But over time, a huge difference is made.  In contrast, if you decide to eat one cheeseburger today it might not matter.  But if you consistently eat cheeseburgers, over time - that will make a difference to your overall health.  This simple little image shows what I'm trying to say pretty clearly. Everything compounds over time.

So when the girls went down for their naps today - as much as I wanted to clean or just rest - I got my workout clothes on and I pushed play.  Because I know that consistency is key to my success.  I know how much better I feel when I work out and I've already seen the huge changes it's made in my health and in my life since I've started.

I start to think of the principles of the Compound Effect and of The Slight Edge every time I turn around now.  Simple little things like taking care of your clothes when you take them off at the end of the day.  How many times do you put them on the ground and then after 5 days of doing that, you have a bedroom full of clothes scattered everywhere?  Then you have a huge mess and have to spend extra time going through and sorting and taking care of everything.  What if you just took care of the clothes as soon as you took them off? It would take less than a minute. You'd never have a mess to look at and you wouldn't be creating a big job for yourself when things got out of control.

Some days I don't feel like reading or working out.  But I do them anyway because I truly believe that every little bit, every single day DOES count.  In this fall season with all the shows that are on, I thought I would want to keep up with all the ones I used to watch.  But I've realized that it just sucks so much valuable time out of your already busy day and I just can't do it anymore.  So I have a couple that I'll try to watch while I work. If I could read to better myself or work on my business instead of being consumed in a TV show that benefits me in no way - why wouldn't I be doing that instead? And if you can create healthy habits that become like second nature to you - over time you will see your life change. Most people give up on things because they don't see immediate results.  We are so funny like that, especially nowadays.  We think if we diet and exercise for a week that our bodies should be magically changed.  Anything worth having or being takes time, consistency, and dedication.

When Dreams Aren't Just Dreams

I've always had a dream that I would work for myself one day. That I would be able to work from home in comfy clothes - working hours that WORKED for me and my family.  Nothing like this just seemed realistic.  You can google "work from home" opportunities and 99% of them are shady.  I knew something would come as I found something I was passionate about, I just didn't know WHEN that would be.

All of this changed when I was introduced to Beachbody.  It started as me just joining my first challenge group and signing up as a discount coach to get Shakeology at a discounted price.  I knew that my personality is a very "all-in" type so I knew when I said I would join a challenge group, I was going to try really hard and be very involved. I was going to be dedicated to my T25 workout program, drink my Shakeology every day - and trust the process that was set out for me.  And I quickly found out that when you do something every day and make it a priority - you start to see actual change.  The change you have been longing for....

It didn't take long for me to fall in love with the process, the people, and the company.  So I decided to go for it and be an active coach.  I started to get out of my comfort zone by posting progress pictures and I saw that some people were actually inspired by the way I was able to change my body and my lifestyle.  I started to see some money coming in, which was an added bonus because I wasn't looking for a get-rich-quick situation.  My passion was to share what I had experienced with as many people as possible...in hopes that at least someone else out there could start to feel as good as I do.

The more I get into it, the more passionate I become.  I never dreamed that I could share this journey with so many people.  I've been able to grow my business and my team faster that I thought was possible for myself so far.  I'm at home with my kids every day and the only time I have to "work" is when they are sleeping.  I started out feeling like I had so many limitations.  I saw amazing success stories from other coaches and told myself that they became so successful because they obviously had more time than I had.  Well I've learned that I was wrong.  We all have the same 24 hours in a day. We choose how to spend those 24 hours.  We choose what to do with our free time.  No, I'm not working in an office all day - but I AM working at home being a mom, a cook, a maid, a teacher....and the list goes on.  I choose to spend every single bit of free time I have working on myself personally, and working on my business as a coach.

I choose to get up by 5 am every day to get my workout in.  Do you know why?  Because every little bit of hard work gets me one step closer to reaching my goals.  If I get up just an hour earlier than I used to, I'm able to get my workout in and then instead of working out at nap time or bedtime - I'm able to work during that time.  If I do that 365 days for a year - that is 365 more HOURS that I added to working towards something that I wouldn't have if I just decided to sleep in until 6.  That little bit of effort compounds significantly over time.

I rank advanced to a Diamond coach today - which was a big goal that I've been working on over the past few months.  At first it seemed so out of reach.  I just kept pushing and pushing...and I was able to reach that goal.  And I'm not stopping.  I'm going full force and I'm going to keep putting myself out there so that I can continue to help people improve their lives.  When I get a message from a challenger telling me how great they feel and that they can't believe they are finally starting to feel a change in their lives - I feel fulfilled.  And I get a weekly paycheck, WHAT??  It's like a dream come true for me...honestly.

My dream is to make a full time career out of this.  I want to be able to work at this full time once both my girls are in school - and I never want to HAVE to go work for someone else again.  I completely believe that if you have a dream and if you focus and do all of the necessary actions and vital behaviors, CONSISTENTLY, you will reach that dream and blow your expectations out of the water. It won't be easy. It won't be a get-rich-quick scenario (even though that is very possible). Dreams actually take work - you don't just stumble upon success.

What dreams do you have?  If you could choose to do anything with your life without fear of failure, what would it be?  What is holding you back?

Reflection of My Beginning

In tribute to transformation Tuesday - I was thinking a lot about where I started, which seems like SO long ago.  But it really wasn't.

I remember on the day of Stella's baptism, being at my in-law's house celebrating with both of our families.  We were taking the family pictures of everyone and as soon as I got my hands on the camera and got a glimpse of myself, I almost lost it.  I literally had to go to the basement to cry.  I didn't recognize this person and I couldn't believe how much the image of that person made me feel.

I know I just had a baby a while before this so naturally I would have some baby weight.  But this wasn't all just baby weight.  This was the true reflection of the years that I mistreated my body. Years of not caring what I ate, not exercising, stress,....you get the point.  I remember on this day is when I vowed to myself that something had to change.

I was tired of being scared to look in the mirror.  I was tired of having NO energy.  I hated it that I told my husband not to touch my stomach because I was so self-conscious.  I complained and made excuses upon excuses- and I never did ONE thing to change.  My excuses controlled my life.  I guess I just figured one day I would find a quick fix to lose weight and gain my energy back.  But as we all should know....that is never the case.

I had a new baby and I wanted to feel good and full of energy so that I could be the mother I knew I wanted to be.  I wanted to feel good about myself so I wasn't feeling so depressed anymore.  I wanted to take pictures WITH my family and I wanted to stop hiding.  I didn't want 5 years to go by where we only had pictures of the family without Mom in them.  I wanted my children to have a mother who was confident so I could teach them by example.

I wanted to feel alive.  So I made a choice.  I started watching what I was eating, started tracking calories...and that was a great start.  I lost weight and then got pregnant again shortly after.  I went back to my old ways during my pregnancy.  I figured it was the only time where you can eat what you want and not feel bad about it.  So I gained 50 pounds with my second pregnancy.

I knew after Vera was born that not only did I need to watch what I ate, but I needed to start exercising and treating my body right.  So I started running every day.  I started making personal goals for myself and I soon fell in love with running and with how I was feeling.  I had energy again. I didn't cringe when I looked in the mirror.  I wanted to be in the pictures with my family.

Then I had the desire to really change my body.  To become stronger and have muscle and definition. I wanted to learn how to eat clean, and I wanted to learn about proper nutrition. I wanted to be a good example for my children so they could grow up learning healthy habits. So I joined my first challenge group and started doing T25.  This changed my life. The challenge group and my coach offered so much support and accountability that I really felt like I had all the tools I needed to succeed in my goals. I learned about what I should be eating, when I should be eating it, healthy alternatives to things, how to meal prep, and lots of great fitness tips.

It didn't take long for me to learn that my passion lies in health and fitness. Since becoming a coach, I'm now on my 4th program, hold my own challenge groups where I get to pay it forward and help so many other people write their own story about their journey like I wrote above, and I drink Shakeology every day because I believe that it is truly one of the healthiest meals for me.

Looking at these pictures side by side - it brings back so many emotions.  I don't even recognize the girl in the first photo anymore.  The REAL me is on the right.  Strong, confident, determined, HEALTHY, energetic.  I don't think about being skinny, I think about being healthy. I know that making good decisions each day brings me closer to the woman I always knew was inside. I now know that I can do anything I set my mind to.

I write all of this to let anyone out there who is struggling with some of the things I was know that they are not alone.  You can make a change in your life - trust me....if I was able to do it after a lifetime of unhealthy habits - you surely can do it too.  It all starts with a decision and you take it one step at a time after that.  No diets, no get thin quick schemes.  Hard work, dedication, and the true longing to feel like the best version of yourself.  To feel like the person you know is inside that reflection.

I have a new challenge group starting October 13th and if you'd like to hear more about how the challenge group works and all of the great support that goes along with it - please email me or message me on Facebook.  I would love to talk to you. :)

Thin Mint Shakeology

1 Scoop Chocolate Shakeology
2 Cups Cold Water
3 to 4 drops of peppermint extract (go light as it can be overpowering!)
1 Cup Ice
Blend well and ENJOY!

Goals

Today I've been thinking a lot about the importance of goals.  While big goals are important, I think the ones that are most important - are the smaller, daily goals that we set for ourselves.

When I first started out by caring to even exercise - I started doing a couch to 5k program that was an app on my phone.  It helped me by setting clear goals for what I needed to do to reach an ultimate goal of running a 5k.  For me - setting small goals for myself is the only way I can stay focused and keep myself on track.

When I started with my first Beachbody program, T25 - it came with a workout calender.  Those were my daily goals.  I needed to do what it told me to each day or I knew I wouldn't succeed.  So I made sure not to miss.

Goals need to be clear, attainable, measurable, and realistic.  I find that when I set several small goals for myself each day - it helps me to be able to reach the really big goals I've set.  You can set goals like the following:

• I want to lose 20 pounds
• I want to make X more $$
• I want to read more
• I want to exercise more

But none of these are clear and none of them show action steps on how you're going to get there.

Let me give you an example of some of my personal goals today.

• Wake up at 5am and do ChaLEAN Extreme Burn Circuit 1
• Follow the meal plan I set for myself with no deviations
• Drink 125 oz of water
• Do 4 miles on the treadmill
• Burn at least 400 calories with cardio on the treadmill
• Run at least the first 2 miles straight of my 4 mile goal
• Do 3 miles in 30 minutes
• Finish the book I'm reading "The Compound Effect"

These goals are extremely clear and are not vague in the slightest.  They are specific and I know they were what I needed today to keep me on track (especially after my weekend where I made a few poor food choices).

First goal of running the first 2 miles was met.  I came really close to my 3 miles in 30 minutes and went over by 1:05 unfortunately.  But that's ok - I know I'm not going to be able to reach every goal. I just keep working harder until I'm able to.  But I kept going to get to my 4 mile mark and once I got there I decided to go for 5.  I was listening to a sermon I had missed at church (when I went to Ohio for our Super Sunday Beachbody event)....and since it was still going, I decided to keep running/walking.

What I love about getting my workouts in as early in the day as possible is - that I can see this hard work done and I don't have to think about it the rest of the day.  I have to be mindful not to let my hard work go to waste by grabbing snacks that I shouldn't though.  I have to try to reach my goal of following my meal plan so I don't undo my work from the morning. 

Isn't there just something so powerful about reaching your goals?  I love to see it on paper.  I write lists in the morning of everything I want to get done that day.  I check them off as I go so I can visually see the progress.   

This relates to so many parts of our daily lives, not just fitness and nutrition.  I have big goals that I've set for myself and I have to reassess where I'm at daily and come up with actions steps that I know I need to take to get to those goals.  It's all about the compound effect.  The little decisions and actions that you do each day compound to something far bigger than you can imagine.

So if you're looking to start something, such as a fitness program or maybe you really have a goal to lose some weight...my number one piece of advice to you: SET GOALS DAILY.  Keep yourself accountable so that you can see and feel the change you are longing for. 

Krysta's Go-To Shakeology Recipes

To be perfectly honest, I'm a huge creature of habit.  When I find something that I like, I usually stick to it for a long time.  So here is what I usually put together unless I'm feeling like sprucing it up a bit. I have both Strawberry and Chocolate Shakeology opened at home because I like to switch it up and not just have one flavor all of the time.  I used to put almond milk in my shakes but after doing the 21 Day Fix program, I really don't anymore because I got used to not using it.

1 scoop Strawberry Shakeology
1 cup ice
4 frozen strawberries
2 cups water
3/4 cup Fage Vanilla Greek Yogurt (sometimes I'll leave this out if I'm not super hungry or don't want the extra calories)
1/2 Large Banana or 1 Small Banana
Blend very well until super creamy and smooth!
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1 scoop Chocolate Shakeology
1 cup ice
2 cups water
2 tbs PB2 (awesome stuff - you HAVE to try it)
1/2 Large Banana or 1 Small Banana
3/4 cup Fage Vanilla Greek Yogurt (again - don't always use this - depends on my mood)
Blend very well until creamy!

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If you haven't heard of PB2 - seriously try it out.  If you are a peanut butter lover like me but are not a huge fan of all the calories associated with it, this is the perfect solution.

This powder is made by pressing peanuts to remove their fat and oil content, while maintaining their taste.  The process turns the solid peanuts into a kind of peanut dust that, when mixed with liquid, reassembles a butter-like spread.

Strawberry Shakeology Calender

Chocolate Shakeology Calender of Recipes

Caramel Apple-Icious Shakeology

Chocolate Salted Caramel Shakeology

1 Scoop Chocolate Shakeology
1 Cup Almond Milk (I prefer the unsweetened kind with only 30 calories per cup)
1 Tsp Caramel Extract
1 Dash Sea Salt
1/2 Cup Ice

Blend well and enjoy!!

Pumpkin Chai Shakeology

Pumpkin Pie Shakeology

Pumpkin Coffee Nut Shakeology