PREP SCHOOL 101: 3 sessions to rock a 6-pack

obviously anyone that creates something like the fitbook is your typical type-a, mildly obsessive, totally organized personality.  yes, that’s me.  and while there are some downsides which i won’t bore you with, when it comes to dialing in on those BIG goals, planning ahead is crucial.  enter the king of all meal planning tools: the 6 pack bag.  this mighty meal-packer is a planner’s delight, giving you all the slots + spaces to pre-pack healthy meals and more.  um, not to mention the snazzy little mesh pocket which fitbook nestles nicely inside.  add a food scale to the mix and it’s quite the trifecta of tools for planning, prepping + packing for success.

i’m always lecturing on this subject which is why i’ve pulled together a little prep school 101:  a 3-session series to make meal planning + prep easy whether you’re a gym rat + nutrition know-it-all, or a fitness newbie that still doesn’t know how to spell quinoa (keen-wa).

ok, class head on over to 6 pack bags to start session #1:  PLANNING is for winners.  while you’re there, get the scoop on how to enter a giveaway for a 6-pack bag, fitbook + lil’ red food scale!

score.
angela

p.s. WARNING: my guest blog post may contain proper capitalization which may throw my blog readers into a tizzy.

break it down, make it happen.

inevitably, as soon as i set a goal, this panic sets in. like, “what have i done?”.  did i just bare my soul on my blog for the world (ok, that’s a mild exaggeration) to see?  oh yes, yes i did. and just as everyone that has momentum going into the new year, i set the goals, wrote my post, and the hyperventilating soon followed.  it wasn’t the goals so much that overwhelmed me, but the process of setting my goals made me think of all the things i want to/should be doing in my life.  and that’s a good thing.  but as a result of this, it dumped 22 actionable items onto my already bulging to do list.   far be it for me to just set 2 or 3 goals. oh no, that’s not my style. i go big or just don’t go at all.  22 goals across 6 categories (financial, career, faith, fitness + health, personal development, and family + relationships).  some are BIG (train for and run a half-marathon) and some not-so-big (read my devotional every day).  and yet putting my dreams out there and then not having a plan to reach them just stressed me out.  til now.

someone brilliant came up with this idea of taking big goals and breaking them down into smaller, more achievable ones. the same applies to any type of goal so here’s my method for breaking down my LIFE goals and then taking small steps each week to achieving them.  the reason resolutions don’t work? they’re too lofty, not sustainable, or down-right unreasonable: “i will not eat sugar ever again.” yeah, i’ve tried that one. feel free to ask my neighborhood goldenspoon how that one’s going!  so, here’s my 3-step plan to BREAK IT DOWN, MAKE IT HAPPEN. [grab your goal list and join me, won't you?]

1. make it purty, print it out.
   keep your goals top-of-mind and the best way to do that is to post them where you’ll see them – every single day. the mere fact that you’re seeing your goals each day will keep you focused on that same go-get-em feeling that we all have at the start of a new year. mine is posted on my fridge, front and center.
2. plan your actions.
   for every goal on your list, there is at least one step that will create forward momentum toward reaching that goal. but if you create an action step for every goal right now, hyperventilating from action overload ensues. look at your goals with a big-picture perspective and identify which ones you need to start now and which ones can be revisited at a later date. for example, if you want to learn to surf and it’s january, no need in stressing about something you could revisit in june. so for those goals, go to your calendar, smart phone, or even the ol’ paper planner and mark those on the calendar so you can free your mind from thinking about it til’ then. then, you’ve cleared some of the mental clutter so you can focus on your NOW actions.
3. take action NOW [weekly].
   for those goals that require attention now, identify 1 action item per week. that’s it.  just one. these baby steps will add up throughout the year and you’ll be surprised the progress that can be made by applying this method.  so go down your list and ask yourself, “what’s the one thing i can do this week to move this forward?”.  add that to your weekly to-do list. (FYI i use a combination of outlook and workflowy to manage my to-dos).  then create a HABIT that every week when you’re prepping your food and cooking on sunday nights, you spend 10 minutes jotting down the next round of action steps for the week ahead. create a mental cue in your head that sunday night means prepping food, planning workouts, and preparing for the week ahead – and that includes revisiting your LIFE goals.

so i won’t bore you with how this applies to all my goals, but i’ll take my fitness + health goals and break ‘em down to show you what this looks like for me.  here are my goals and notes for how i’m either taking action NOW (this week) or making note of when to revisit that goal.

• identify and sign-up for a half-marathon in january; then train for and complete my first half-marathon in 2013
  i already identified that i want to run the OC half-marathon on may 5th (skinny margs to celebrate, anyone?) so my action item this week is to actually register for it. next week’s action item might be to start researching a training plan and then calendar when to start training!
• try 1 new fitness activity per month that i’ve never done before (bikram yoga?) and cook/create 1 new healthy recipe every week (and blog about it!)
  this is an ongoing behavioral change, so this is why having it visible is important. each week i can see whether or not i’m on track. last week i tried a yoga sculpting class (hot yoga) which i’d never done before, so…check!  but i didn’t try a new healthy recipe (or blog about it…my apologies). so this week, my actions will be on sunday to 1) identify 1 more new activity i want to try in january and get that on the calendar and 2) find a recipe and add the ingredients to my shopping list for the week, then i’ll have what i need to make it for the week!
• complete a 12-week hard-core workout program  (with my super hot trainer boyfriend) to get my body fat (back) down to a maintainable 15-18% to regain my commitment and self-confidence
  since i’m training for the half-marathon through may, this is a LATER goal. i may be working toward this goal during my training, but to specifically complete a hard-core 12-week program, i’m going to add that to my calendar for may (after the half-marathon) and whaddya know, we’ll wrap that 12-week program right in the middle of bikini season!  brilliant.

so i’m off to break down my other LIFE goals, and then (ya know), go make ‘em happen.  success, after all, isn’t about making one big giant leap, but more so about taking smaller, consistent, baby steps in the right direction. positive momentum.

share: what are your action steps for the week? or, if you need help breaking down a BIG goal, tell me and i’m happy to help!

angela

i am MORE: goal-setting for LIFE

fitness is a PART of my life, not my life in its entirety. it doesn’t (or shouldn’t) define me. i came to the realization recently that if my happiness is dictated by the size of my jeans or the number of the scale, i’m severely limiting my moments of joy in this lifetime. someday i will marry the love of my life and that may bring little babies (someday). will i miss out on one of life’s joys because i’m obsessed with the inevitable enlarging of my derriere and complete obliteration of what once were called abs?  this realization doesn’t mean i’ve overcome or mastered this. it means i’m aware. aware that my life has completely revolved around health/fitness/nutrition/body-image for the past 5 years since starting fitlosophy. don’t get me wrong, i LOVE what i do. and yet part of my occupation is to maintain this physical appearance that at least partly communicates that i practice what i preach. and i do, but i’m human. i stumble. and then i get back up again. but what i’ve realized is in the process of focusing intently on this one area of my life, i’ve partly lost touch with who i am. what makes me me.

[pardon me as i toot my own horn in an attempt to make this point]
 i am a smart cookie. i have a big heart. i’m really creative and a bit crafty. i can be funny, or at least i crack myself up. i love intensely. i love to laugh. i have ideas out the wazoo. i am witty. i love to read.  i love writing.  i am most me on a horse or with my family. i am loyal. i love coffee, wine, chocolate & froyo. i am softhearted. and i am feisty. i love God. and my family.  i am extremely driven. i have crazy-big goals. i work hard.  i love learning.  i really do love working out.  i surround myself with positive people.  i love helping others.  i am learning to love myself.

yes, i am MORE than a # on the scale.

and with that i’m revisiting me. my goals that make me who i am. and yes that includes, but isn’t limited to, fitness.  see if i just talk about goal setting in your fitbook and completely look past all the other areas that make YOU wonderful, i’m doing you a disservice.  there’s a time and a place to get hard core about your health goals.  but there’s also a time and a place to realize that a myopic approach doesn’t always result in reaching your goals.  sometimes it just becomes your obsession.  day-in and day-out defining yourself by your physical appearance may just be what is standing between me/us and reaching our true potential.  can focusing too intently on one area of your life be the problem in itself?  i think of it like this: i have all these other (6 to be exact) extremely pivotal parts of my life that truly bring me joy. and if i’m only focusing on setting goals in ONE area, i’m missing out on maximizing my happiness.  if i was setting and reaching goals in my personal growth and putting more energy into my faith, could that inadvertently positively affect my health? absolutely.  so it’s with this enlightened mindset that i’m going beyond just health + fitness and setting LIFE goals for the new year.  i don’t do resolutions – those were made to be broken. i use the fresh start of a new year to reflect on where i’ve come over the past year, revisit my 5 year plans, and then reset goals in each of these areas of my well-rounded little life. and regardless of which aspect of your life, here are my 4 guidelines for effective goal-setting

MAKE TIME
whether it’s your fitness or your finances, your faith or your family, no goal can be met without carving out precious time to give it priority in your life.  i can say my faith is important to me, but then say i don’t have time to go to church.  i might say that i’m trying to save money, but i don’t take the time to make a budget and revisit it often.  time is our most valuable asset – it’s that which we give to those we love.  so if something is important enough to set a goal, shouldn’t we give it a little (time) love?

BREAK IT DOWN
any goal, especially a big 1-year or 5-year goal, can be intimidating.  the most important part of setting a goal is to think big, then be more specific as to how it will change your life daily, weekly, and monthly. yes, this is a fitbook concept, but it applies across all areas of life.  if i’m wanting to save for a house and i know that i can save $6000 per year, i break that down into $500/month (which is only $16/day) and it becomes a bit less intimidating. then i take the action of setting up the auto-withdrawal (monthly will suffice!) so i put action to my plan.

INVEST MONEY
not all goals require an investment, but i’ve found that where my money goes, my heart follows (matthew 6:21).  so whether if it’s my faith, i may need to revisit my tithing.  if i’m serious about reaching a fitness goal, that might mean paying out the money to lock in a commitment to a marathon.  often times with my health goals, i’ll use these “investments” as a reward for reaching a goal – it’s a motivating way to earn something that will further you toward your goals. regardless of the type of goal, you’ll find that when you put money into something you value the outcome and will be more committed to its success.

BE ACCOUNTABLE
never underestimate the power of people.  those positive people who will always push you to be your best version of yourself. spend time and energy to bring those people into your life and even MORE time and energy to keep them there. whether it’s a workout buddy who you can get on board to kick off a 12-week program, a friend to go with to a weekly bible study, or a group of business colleagues to get together monthly for a mastermind meeting, surrounding yourself with like-minded, goal-oriented individuals might just be the one element that gets you where you’re going.  operating individually, often times we get frustrated or distracted; get a team or even just one person in place that knows your goal(s) in one or all areas of you life.  encourage them to share their goals, ask them to be ruthless in holding you accountable, and ask for permission to do the same. then (see point 1 above) make time monthly to revisit your progress!

so what are the 6 areas of focus? so glad you asked: here are ones that i’ve identified as necessary for me being the well-rounded individual i want to be. i’ve shared (some) of my goals below partly to give you an idea of how to set your own goals, but partly (selfishly) to hold me accountable!

financial

• buy and read dave ramsey’s “total money makeover” by the end of january
• save 10% of my income on the 1st of the month via auto-withdrawal, every month this year
• contribute 10% of my income to my 401k every month
• spend 1 hour per month re-evaluating and adjusting my budget on the 1st of each month

career 

• identify 3-4 likeminded entrepreneurs and establish a mastermind group by the end of january that meets once per month
• double fitlosophy’s revenue  and triple net income with the majority of incremental revenue split 70/30 between services/licensing and new products, respectively
• commit to writing 1 hour per day (blog/book) and pitch book proposal to 2-3 agents in Q1; publish book by 2014

faith

• identify home church by end of january to attend regularly (while also seeking/attending others!)
• tithe first 10% of my income to my home church
• serve once per quarter at a faith-based community event to give back
• find a weekly bible-based small group (by the end of january) that meets at least every other week 
• read jesus calling devotional app daily

fitness + health

• identify and sign-up for a half-marathon in january; then train for and complete my first half-marathon in 2013
• try 1 new fitness activity per month that i’ve never done before (bikram yoga?) and cook/create 1 new healthy recipe every week (and blog about it!)
• complete a 12-week hard-core workout program  (with my super hot trainer boyfriend) to get my body fat (back) down to a maintainable 15-18% to regain my commitment and self-confidence

personal development

• read 1 book per month
• complete 1 course through uc irvine’s MBA program (audit as an alumni)
• go horseback riding once per month and find local reining instructor to complete a series of lessons
• take 1 spontaneous trip; un-planned adventure

family + relationships

• plan 3 trips home to colorado to see family and coordinate 1 family trip either in california or somewhere fun
• meet girl friend(s) for dinner/drinks/workout once per month to maintain important relationships
• go on a double-date once a month, alternating each month between him/me planning so it happens!

so there are my goals. notice that they’re s.m.a.r.t. (no i’m not saying i am, my goals are!).  they are specific, measurable, achievable, realistic, and timely (which i won’t go into in detail now but here are some resources for you to set effective goals if you’re so inclined).

so, now that you know my goals, what are yours? take this week/weekend to think about where you are now and where you want to go. write ‘em down. make it purty and print it out so they’re top-of-mind.  (then make ‘em happen).  but more importantly, recognize that you are SO MUCH MORE than what you look like. so much MORE than a # on the scale.  so fill-in-the-blank. what’s your “i am” statement?

comment…share…commit to be MORE.

angela

an o.c.d. goal-setter’s dilemma

a conundrum. that’s the state that new year’s has me in this year and it’s not pretty. i am *ahem* special when it comes to liking things a certain way. life has thrown me curve balls and i’ve learned to dodge, jump, fly, and adjust to whatever comes my way. but deep down, i am a not-so-secret control freak.

so, why the conundrum, you might ask?

i always kickstart my week and any new goals (and more specifically a new fitbook) on a monday. i’ve asked on facebook when most fitbookers start their week. most are monday like me and some on sunday, but there there’s the random saturday starter which just throws my mind for a loop, but to each his own. so, herein lies the tragedy: new year’s eve (as you know) falls on a monday and of course new year’s day lands on tuesday. so while this may just be a mere fact to some, it throws my o.c.d. special-self into a tizzy, a mini-tailspin if you will.

see i don’t set resolutions, but rather i use this fresh start of a year to reflect on my previous year’s goals, revisit accomplishments, and reset goals in various aspects of my life. [side-note: goal-setting blog to follow tomorrow; the author was in the midst of the aforementioned tizzy to be able to provide any sort of valuable guidance of goal-setting for herself, let alone anyone else.] and yes, that life-type of goal-setting can be done on new year’s day….a perfect lazy-day tuesday activity. but starting a new workout program mid-week? kicking off a new fitbook for a new year? oh yes, all week i’ve been contemplating my goal-setting strategy:

option 1: “do i start my new program on monday and go all-in, forgoing any fun food or adult beverages to ring in the new year?”
see while you may see this option as boring, and yes it might be, i’ve been gone for a week in colorado with my family.  this means i was lucky to fit in cardio workouts and weight lifting consisted of doing a squat or two for good measure. eating healthy went by the wayside when few if no options were available and even despite my best efforts, who turns down their sister-in-law’s homemade baklava or mom’s yummy rice pudding? case in point: a week off my workout and eating schedule and this option doesn’t sound all that bad. 

option 2: “do i celebrate new year’s eve and end 2012 with a bang? after all, what’s one more day? then, hit the ground running tuesday!”
i mean c’mon, really. who wants to go out new year’s eve and not have a sip-sip of somethin’ to cling in the new year and have some appys to boot? and yes, i agree this is normal-person thinking and i think i already clarified that i’m “special” previously in this post. but all i can think is that if i continue with the “oh, i’ll start tomorrow mentality” instead of committing to my goals now, i’ll always think of a reason to start tomorrow. there’s a nike ad we posted on our facebook wall and pinterest that states: “yesterday, you said tomorrow.”  and all i can think of right now is that if i put off committing now, i’ll always find a reason to put off to tomorrow what i should just face today.

option 3: “or is it possible for me to not be all-or-nothing, black or white? would it be possible to hit the ground running on monday with my goals and still live just a little?”
one of  our mantras at fitlosophy is “enjoy all things – in moderation.” and to be perfectly honest, i think i came up with that one more out of desire to live that way than actually preaching what i live.  see, it’s not a do-as-i-say kinda situation, more so that’s what i strive for and wish the same for others. see moderation for me is a fairly foreign concept. i too, am a work in progress.

and so which option shall i choose? option 3.  not because it’s the comfortable one (because it’s not) or because it’s the easiest one (nope, not at all). but because i want to force myself to grow. to make a little positive change, no matter how uncomfortable it might be. yes, my first day in a fresh, new fitbook will have a killer workout, complete with goals and a plan of attack. and on that same first page will be possibly a glass of wine or 2 and *gasp* maybe a bite to eat that doesn’t fit in my perfect clean-eating plan.  and that’s not the challenging part. it’s what i do after. can i, in all my o.c.d.-ness, handle starting off slightly imperfect?

here’s what i know for sure. putting myself in a position of having to be “perfect” more often than not has led to failure. it’s this striving for perfection, not progress, that has led to half-completed fitbooks, giving up after i couldn’t maintain my own standards. and what kind of life is that? i’m learning that the more expect myself to operate at that level, the further i actually get from my goals. and so my little new year’s eve debacle, while albeit slightly entertaining, it is a little personal experiment to see if i can muster the strength to accept “good” over “perfect”, be at peace in the grey, and then continue on.

new year’s comes with so much pressure to start that one day of the year off just so – so much so that (today), what was a day full of big plans to conquer the world, resulted in an ang-in-headlights, overwhelmed at all the unnecessary pressure.  unpack, do laundry, take down christmas decorations, run errands, clean the house, bathe the dog, pay bills, write thank you notes, clean out closets, go to the grocery store, prep food, oh and then in my spare time, work on my life goals!  and i wonder why-oh-why i can’t function sometimes?  i overload myself to the point of no return and while i have good intentions by making that list, inadvertently it quickly becomes my demise.  and this is what we do when we set goals too.  we decide we want to conquer the world and we apply all that energy and motivation into creating a very detailed list of how we’re going to go about it. and by the the time the list is finished, we’ve so badly intimidated ourselves that we talk ourself out of even starting at all!

to be continued (tomorrow) as i blog about my goal-setting techniques and how i’m striving to be MORE in 2013 and what that looks like. now off to bed so i can rise and shine for 6am spin!  (now, that’s what i’m talkin’ bout.)

g’night!
angela

healthy twist on frothy holiday sips

so i’m at the 6-week mark of my current fitbook, which if you recall was an effort to bid adieu to my souvenir pounds i brought back from italy. but you probably don’t recall because since undergoing this all-out endeavor i’ve blogged a whopping 4 times. [whoa, slow down there chica.]  so, one might ask, how is it going? well that’s a fabulous question.  i have hit the gym like no other with crazy good workouts, often waking up 3-4 times per week to get a morning run in and then lifting in the evening.  and yet, this time of year, regardless of how diligent you try to be, it’s tough to make progress, let alone maintain.  i have made progress (yay me) but with the holidays in full swing, i have 3 choices:

• go hard core, all-out eating clean + hitting the gym (of course)
• make healthy choices but enjoy the holidays + hitting the gym (yes)
• let myself go…it’s the holidays, enjoy! (um, no)

see the gym is the easy part for me. i love it.  workouts keep me sane and focused and a much-needed relief from a stressful day. but italian thanksgiving with grandma’s homemade pumpkin pie, a wine tasting weekend, christmas sunday fundays, holiday parties + fa la la festivities can take a toll.  no matter how hard you hit the gym, you cannot out-train those extra bites, sips + sweets.  i thought i’d share some of my health(ier) holiday sips from a recent gathering that are tastebud pleasers without being waistband expanders. just a few tweaks on a few warm holidays sips!

[my tip for making all these fab frothy beverages is my aeroccino milk frother, but you can also get the lower-budget one my brother swears by...either way, frothy is key!]

• (somewhat) healthier eggnog latte: froth 1/2c organic lowfat eggnog from horizon + 1/4c unsweetened vanilla almond milk, then add either 1/4c brewed coffee or 2 shots espresso…sprinkle with nutmeg!
  note: eggnog is HIGH calorie, HIGH sugar…so this is the healthier option with only 140cals + 3g fat per 1/2c compared to ~200cals + 10g fat…but beware, it still packs in 22g sugar!
• minty coco-cocoa: froth 3/4c SO delicious mint chocolate coconut milk + 1/4c unsweetened chocolate almond milk…then top with a sprig o’ mint if you’re feelin’ fancy.
  note: this stuff might be too good to be true at only 50cals, 2.5g fat, and (get this) only 6g sugar per 1/2c!  i add the chocolate almond milk to keep it from being too sweet. plus, it’s gluten-free + non-GMO verified.
• homemade hot chocolate: in a small sauce pan, melt 1oz 70% dark chocolate and then add 1/2c nonfat milk (yes, moo milk) + 1/2c unsweetened chocolate almond milk…top with dark chocolate shavings or a few mini marshmallows.
  note: unless you’re lactose intolerant or just have a personal issue with milk, it’s chock-full-o-vitamins, minerals, and bone-building protein…plus, this little concoction is the perfect post-workout winter sip!
• frothy caramel apple cider: heat up 3/4c treetop reduced-sugar apple juice in the microwave, mix in 1/4tsp each of allspice + cinnamon, and add a few drops natural caramel extract.  top with 1/4c frothed nonfat milk and sprinkle with a dash of cinnamon!
  note: apple juice is sugary, no way around that…but this all-natural option has only 8.5g sugar + 45cals per 1/2c – with no added artificial sweeteners.

remember: making healthy choices is important – and so is enjoying the holiday season. only YOU know the right balance for you!  it seems at the holidays everyone seems it’s their business what you eat or don’t eat. remember to choose what works for you.  not budging from your clean-eating-action-plan? yay you! be prepared to get flack from those with less willpower.  usually eat healthy and decide to sneak some treats? be ready to be called out by someone that was just waiting to prove that you’re not perfect.  repeat after me:  “i appreciate you’re so concerned with my dietary intake and i assure you i’ve got this under control.”  if you can’t tell, more than one holiday haggle has resulted from this topic of conversation!  [for more tips, here's my holiday survival guide]

now i’m off to get a workout in – the “absolute must” in this holiday moderation equation. sneak a treat? fine. but don’t forget to sneak in those workouts first!

sweetly yours,
angela

p.s. have a healthy twist on any of these or another one to add to the list? share!

be thankFULL: 5 tips to gobble without the wobble

[click to play + laugh!]

if you don’t wanna have to bust out the maternity pants like joey just to get through thankgiving, take a peek at my 5 tips to be thankFULL this thankgiving, sans the guilt. plus 3 ideas to burn-baby-burn (calories) for turkey-day damage control!

1. fill ‘er up: 1/2 veggies/salad + 1/4 protein + 1/4 whatever you cRaVe!
first load up your plate with healthy, filling options like veggies or salad, and no, unfortunately most recipes for sweet potatoes don’t count as veggies. (although mine does).  then pile on the protein with turkey – go white meat as a leaner option. finally, indulge on the last quarter of your plate whether it’s grandma’s dressing or buttery mashed potatoes.

2. skip the bread: unless it’s homemade, that is.
thanksgiving means a lot of foods you only get to enjoy once a year: cranberry sauce, sweet potatoes, roasted turkey, stuffing…the list goes on.  so why waste precious room in your belly with filler foods that you can have all year long?  bread and butter…cheese and crackers…plain ol’ cookies.  allocate your holiday chow-down at least to some seasonal treats!

3. dip, baby dip (don’t douse).
foods can go from healthy to heck-no! in a split second once drenched in calorie-laden sauces, dressings, and gravy, oh my!  go the dipping route and put salad dressings, sauces, and that thick brown gravy on the side and just lightly dip your bites. remember dip, not douse!

4. go big if you must: just don’t go back (for seconds)!
let’s face it – it’s thanksgiving. and even if there are healthy options, odds are that you’re gonna eat a bit more than usual.  the good news: it’s ONE day, people!  how do you indulge without overdoing it? one big rule: NO seconds.  nope, don’t do it.  there’s no way that if you follow rule #1 above that piling your plate high will leave you hungry. so enjoy, then kick back and relax – dessert still awaits!

5. bite-size sampler platter for dessert? yes please.
everyone knows pumpkin pie is the healthiest option at thanksgiving (especially mine), but if you’re like most of us there are about 6 options and choosing just one can be as difficult as choosing my favorite character on “friends”! try taking a 2-bite serving of all the desserts that look good to you –  you won’t feel deprived and (bonus) you get to try everything without overdoing it! [disclaimer: use a dessert-sized plate, not dinner platter!]

PLUS: 3 TIPS to combat any TURKEY-DAY DAMAGE
1.  up + at ‘em!  thankgiving meals aren’t until later in the day, so get outta bed at your leisure and fit in a workout to start your day off right and rev your metabolism.  see below for a turkey-day workout to tighten + tone!

2.  pre-game fuel: don’t go into thanksgiving on an empty stomach thinking you’ll save calories? oh no. disaster-alert! after your morning sweat session, enjoy a high-protein breakfast to keep you from overeating later in the day. research shows you’ll consume fewer calories the rest of the day if you have eggs for breakfast!

3. move it to lose it. rally your family for a post-meal waddle around the block, or better yet, start a game of flag football.  you’ll feel better just in time to go curl up on the couch and watch football!

happy (fit) thanksgiving to you…tis’ the season to give thanks and this year i’m thankful for:

• getting to go home this year to colorado to be with my family…and awaiting me will be my 2 week-old (very first) nephew.
• the most amazing team of fitlosophers who make all my crazy ideas actually happen and keep me sane in the process!
• a healthy, strong body that God blessed me with and the passion to help others through my experiences.
• people who love me, just the way i am.
• YOU! (’cause without you none of this would matter)

thankFULLy yours,
angela

brokenness

forgive me while i diverge from the regularly-scheduled sunday night blog post about my preppin’ + preparin’ for the week ahead. but sometimes i just get an epiphany and i must go with it.  it was at church tonight, or “chaurch” if you will, given the deep southern accent of our paster that can barely be heard among the amens and halleluiahs of the lively service.  the sermon was, not surprisingly, about gratitude…gratefulnuss, and being thankful for all that God has given us and provided. to communicate the message, our pastor referenced the story in the bible where Jesus fed thousands with just 2 fish and 5 loaves of bread. and 2 things about this story just hit me like a ton of bricks:

1)  the blessing is in the breaking.
obviously 2 fish and 5 loaves wasn’t enough food to feed that many people, but what was incredible about the message was that Jesus blessed what they had even though it wasn’t enough. but it wasn’t until the breaking of the bread that it began to multiply.  if you look beyond the actual and to the metaphorical, the message was that the blessing didn’t happen until the breaking began. and so often that is how God shows us his blessing is to break us down, humble us, and then use us to bless others.  and this hit home with me in so many ways.  see it’s always easier to look at your past and see how God has transformed your life to use those struggles for good. i can now look at my long struggle with eating disorders and know that God has used that to make me so compassionate twoard others. by being relatable….vulnerable, and at the very least letting other see that they’re not alone amidst their isolation.  but looking back is the easy part. the real struggle for me is how to deal when you’re in the midst of the breaking.  see, even now, i wish i could say that i’m 100% past all my insecurities and fears of not being enough, and yet if you ask anyone that has dealt with this lovely dysmorphic view of themselves, you will find that it’s something that lasts a lifetime. something you don’t necessarily conquer, but just learn to manage. and yet, i can’t and won’t accept that. one of my favorite sayings is “don’t tell God how big your problems are, tell your problems how big your God  is.”  so tonight as i sat there in “chaurch” i just tried to hold back the tears ’cause i’m going through the breaking right now. and the one thing that makes me smile is knowing that what i’ve got through before, i can surely get through again. that if it’s true that the blessing is in the breaking, then God is using this to make me stronger, bolder, and preparing me to be blessed and bless others.

2. why me?
the other part about this story that stood out was that God uses people that often get looked over. in the story, it talks about there being 5000 to feed, but that wasn’t truly accurate because that was only the number of men…including women and children, it was more like 15,000 mouths to feed. and yet they didn’t count. but what’s incredible is that God uses a child to feed the thousands with his 2 fishes and 5 loaves of bread. see we often look at others as though they’ve got more to offer. and yet, sometimes God will call on someone that doesn’t make sense.  and i’ve felt like this lately. like who am i?  while working on developing our brand on an international level, on a recent call i was told they don’t just want my products or the brand, but they want me.  complete with my blog ramblings, (often silly) youtube videos, and all. they see something in me that resonates with women….someone that had a dream and a vision that came out of a personal struggle and then used that passion to create my destiny.  and see, while i’m grateful for all that i don’t see myself as that special or different. i see it as my experience and i suppose i see it as my privilege to get to live out my life’s calling doing what i love.  but why me? what do i have to offer? and after an hour-and-a-half on a call, it still didn’t make sense.  honored? yes. but did i get it? no. not until tonight. not until i realized that somehow God is using me, in all my brokenness to break the mold of what everyone thinks is normal. that the world says is healthy. because i’ve long believed that the way to change our world isn’t to be a six-pack-rockin’ beauty donning a bikini that over-energetically says “it’s simple – move more, eat less!” and then wonder why we still have over 2/3 of our population being obese or overweight.  because it’s NOT that simple.  maybe, just maybe my purpose is to break the mold of what’s accepted. to be bold enough to say the truth. and maybe someday break the cycle of being ashamed for being real.

i guarantee i will get multiple direct messages, emails, maybe a few texts, and possibly a phone call. and it will go something like this: “you get me”…”i’m just like you but no one knows”…”finally, someone understands.” and what i dare you to do is slowly be bold, be vulnerable and open.  i mean, maybe you don’t go write a blog post, i mean who would do that?! but you might just be surprised how the world (ok, or maybe just those closest to you) embraces your realness.  admires your willingness to be weak.  see my fear all along is: “why would anyone want to buy products or read anything from someone that struggles practicing what she preaches?”  and the answer i’ve found is this: because i get it.

so if you’re going through the breaking process like i am right now, i just encourage you to hold on.  and be grateful for the breaking, because the blessing is soon to follow.

incredibly openly yours,
angela

week 1: all in.

here are words you would never (ever) hear me utter – until now:

waiter: “would you like a glass of wine with your dinner?”
me: “no, thank you. green tea, please.”
in my head: what? you’re in VEGAS…at a nice restaurant, no less!? who are you turning down wine?

that wasn’t the only time i shocked myself this week.  i told you, when i’m in – i’m ALL IN.

• NO hitting the tables in vegas – INSTEAD hitting the pavement for a run on the strip (tough for the admittedly somewhat-addicted blackjack player)
• NO peanuts or pretzels on the plane for me – INSTEAD eating tuna straight from the can (however i did my fellow fliers a favor and waited til i got to my room)
• NO skipping workouts because of traveling - INSTEAD i planned my workouts ahead of time (what a concept, says the creator of the tool to help you do so)
• NO cream in my coffee this week - INSTEAD a splash of non-fat milk (ok, i only did this a few times – but it’s a step in the right direction!)
• NO goldenspoon on friday night – INSTEAD treated myself to a lil’ pint of arctic zero in pumpkin spice (a whey protein-based frozen treat…not the same, but it did the trick)
• NO drinks on saturday night – INSTEAD a skinny steamer from starbucks for dessert (steamed non-fat milk with 1-pump hazelnut…yes, it’s the equivalent of a warm babies’ bottle for adults, but it’s a healthy nightcap given my options)
• NO workout on sunday - INSTEAD…okay there’s no positive here (was supposed to do active rest and unless my 3-hour nap counts, it didn’t happen)

not exactly one to always give myself credit for what i DO do (sorry, i just envision joey from friends laughing right here), i tend to focus on what i didn’t do.  and honestly this is probably the first time i realized how helpful fitbook can be in that. go figure!  if i were to just rant on about my week, i would focus on the fact that i didn’t get my active rest day in, that i slipped in a brown rice tortilla on a low-carb day, that i may or may not have indulged in cream in my coffee this weekend.  see that’s how my mind works.  yet, i go to fill out my weekly wrap-up page and it just occured to me how much i did right.  i nailed ALL my workouts for the week, even in spite of my traveling.  i did darn good on my new low-carb cycling program (love it, by the way).  and so (usually) ensues, the downward “i messed up, my fitbook isn’t perfect, blah blah blah” cycle. but no. not this time. when i was journaling my motivation for this week it was this: (see photo at right).  translation for those not adept at reading “angela”: “what inspires me – not giving up again! i don’t want to be (re)committing in 2013 because i didn’t buckle down NOW!”.  somehow i’ve got to learn how to connect that long-term motivation to those moments when i get off track. heck, if i could do that for myself, let alone everyone else in the world, i would be a hero!  and all i know (right now) is that i’m still focused. and i want more than anything to keep you inspired along with me. forget the few too many nachos you had during the football game. who cares that you missed a few workouts last week.  if you’re like me and focus only on what you did WRONG, i guaran-flippin’-tee that come january 1, 2013 you will have given up.  thrown in the towel. decided that you can always wait til january to reach your goals. and i’ll ask you this: “how’s that workin’ for you?”  we may be the crazy few who are deciding to buckle down through the holiday season, but i promise you that you’ll be glad you did.  i promise you, it’ll be worth it.

now, all that said, i’m going to be writing our thanksgiving day guide soon – so tell me what YOU want to help you navigate this holiday season! i’m on it.
angela

vulnerable.

this has been a common theme in my life lately, this concept of vulnerability. at the expense of exposing your true self (emotionally, not physically – keep it clean, people), you have the opportunity to 1) humiliate yourself or 2) become known.  or both. and here’s what i’ve found. in response to my extremely open + honest blog post the other day i received not 1 or 2, but 6 direct communications from individuals that were touched by what i’d said. it wasn’t necessarily what i said, but that they could relate and share their own stories with me via emails, facebook messages, and even text messages.

in their words:

“I too, have many days of feeling like a “fake”. I definitely need to dig deep and remember my “why” for being healthy.  Thats where I find fitbook really helps, to see triggers, patterns and just to keep me feeling in control and accountable.”

“Wanted you to know I just read your blog and am now crying the ugly cry. Your words really hit home and give me solace, reminding me I’m not in this alone.”

“Unbelievable how reading one article from someone that I always felt “had it together, living the healthy life” actually struggles like the rest of us. Reading this, HONESTLY gave me motivation and made me realize that we all have our own demons but with the help and support of others, we can rid ourselves of these demons and we can start on a journey of living life fit.”

“You described me to a T.  I have struggled over and over. I am so tired of the mental struggle and beating myself up. I have to forgo all of my elaborate plans for “the perfect me”. I can’t live this life of obsession anymore.”

can you relate to even one of these? can you see that the person that you often think has it “together”, probably doesn’t? they didn’t judge me by what i said, but what i said freed them to expose their own fears, their own insecurities, and their own feelings of feeling fake.

here’s what struck me about this: why do we all operate in a world where we run around trying to appear to be something we’re not, when what truly connects us to each other is the mere fact that we’re all perfectly imperfect?  if what resonates with others is your ability to be open, to be seen, to be transparent, why then is so much energy spent upholding a persona that is merely that: a persona.

wanna join me as i explore this further? right now i’m reading “daring greatly” by brene brown - a book all about how having the courage to be vulnerable can transform your life.  don’t wanna commit to a book?  check out ms. brown’s 20min TED talk on your next run or stepmill session and not only will you break a sweat, but you just might break down some barriers as well.

vulnerably yours,
angela

desperate times call for…different measures.

ok, not really desperate, as much as just ready for results.  my souvenir italian pounds are no longer funny and my feeble attempt to get sPoOkYfIt was less than impressive. and yet, somehow i muster up the courage to (yet again) open up my little soul on my blog.  why, might you ask?  well, i know that as frustrated as i get (and this is what i do for a living!), there must be a few more people out there that can relate.  see, i’m never gonna be one of those 6-pack-poppin’ chicks that will tell you: “just workout and eat healthy, it’s that easy!”.  because it’s not.  yes, that is the science behind it. calories in, calories out.  move more, eat less.  blah, blah, blah. maybe that works for 20% of the population. but then, and i’m making a bold statement here, the other 80% of us are our own worst enemy. we get stuck in our own head. the intentions are good and yet we get in our own way.  and my belief is that by struggling time and again to lose weight in attempt to “be happy”, we are merely treating the symptom, not the problem.  see i know that when i’m not at my healthiest, regardless of the number on the scale, it’s not that i’m unhappy because i’m muffin-toppin’ (and trust me: i don’t love this)…but my love handles are a sign that i’m unhappy.  they are the symptom, not the cause. capisco?  when i’m happy i make good choices that are good for my body. when i’m stressed and unhappy, i soothe myself with food.  disordered? yes.  common? absolutely.

see to the world, i can appear as whatever i want to be. i call it my “facebook” life.  jet-setting here, off to meetings there, launching this-product-and-that, oh-wow-look-at-me!  and while all those things are true – they are about 10% of the story of me. yes, that is my life and a blessed one it is.  but i am real, complete with insecurities, vulnerabilities, and an ongoing internal struggle that my worth is somehow equivalent to what i look like in the mirror that morning.  and i have this wonderful company with a mission to communicate otherwise, to inspire other to live life fit, and i have days where i feel like a fake.

and then i remember this: that in spite of my own shortcomings, i have a calling to relate to people. to use the platform that God’s given me to touch even just one life when someone reads this and realizes “i’m not alone.”  i remember years (and years) of isolation as i lived a perfectionistic life inside a body that would fluctuate from 98 to 130lbs. nobody understood and heaven forbid anybody find out.  and even now, when insecurities and fears strike, those same haunting thoughts lurk in my mind.  the difference is now, i use that as motivation to drive me.

12-weeks til my next birthday.  perhaps it’s the motivation to prove to myself that i still got it. (yes, i do.)  or maybe i’m just sick of mediocre results. either way, tomorrow kicks off my all-in, crazy-committed, 12-weeks to shredded.  january will be my 33rd birthday and much more exciting, the 5th birthday of fitlosophy.  and in celebration we’ll be launching new products that may quite possibly feature yours-truly in dvds of some sort.  and i want to feel good, to exude happiness, rock confidence. THAT is my why.  and i’ll blog along the way (yes, through the holidays).  here’s my 12-week plan:

WORKOUT: created by my (super-cute) workout partner and equinox trainer

NUTRITION: created by me, inspired by muscle + fitness hers article on carb-cycling, plus recent reading up on this from chris powell and jamie eason.  i’m SO NOT a calorie counter, but this is carb-counting. here’s the gist:  4-day low-carb (for me, 50g), 1-day high-carb (200g), and 1-day moderate (100g)…repeat. here’s a lil’ thumbnail of the m+f hers article that i’m basing my plan off of.  i’m always game for trying something new and i’m excited to see the results of essentially going complete paleo, and just adding in high-carb days to shock the system and power-up my workouts!

my recent excuses: traveling a TON.  but excuse no more!  see, i always have a choice, i just am CHOOSING to make this time different.  my day tomorrow is insane, but funny enough, i took the time to make sure i’m prepared for the day ahead.  it looks like this:

6:00am   lift chest + shoulders
6:45         20m sprints on treadmill
7:15          get ready at the gym
7:45          (quickly) eat breakfast - i made it tonight!
3 egg + 3ew spinach + pepper omelet w/avocado
8:00         meeting with Equinox buyer
9:00         team meeting at office (coffee on the way, NO cream…oy)
10:30       snack: 1/4c cashews
*work*
12:30pm  lunch (packed tonight)
spinach salad w/baby beets, tomatoes, chicken & balsamic vinegar
1:00          head to airport
2:15          flight to las vegas
3:15          snack: tuna + cucumbers (i’m sparing my fellow fliers…i’ll wait til i land!)
4:00         30-min cardio at the hotel
*work*
8:00      dinner meeting at the wynn
white fish grilled, no butter or oil, steamed veggies &
side salad with olive oil & vinegar
NO vino (don’t feel sorry for me – i made up for it in italy!)
10:00   BED! (yes, in vegas!)

all my food is prepped: this pic is proof!  see, when i say i don’t have time, it’s just code for “i’m lazy” or “it’s not that important to me.”  honestly, i’m excited. and why is this time different? well, here’s 3 reasons why: 1) i have a rock-solid PLAN in place with a clearly defined WHY, 2) i have an accountability partner + motivator lined up to keep me going on days where i might veer off course, and 3) i’m blogging through it…and the last time i blogged religiously through a program, well – you saw the sparkles.

yours truly,
angela