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

7 TIPS to get sPoOkYfIt in 7 days

i don’t necessarily love halloween. maybe it’s because i don’t dig spending $100 on a silly costume i’ll never wear again. or perhaps it’s because i never have and never will like anything scary. why, i often wonder, do people intentionally scare themselves?  and quite possibly i don’t heart halloween because it’s the beginning of the holiday mayhem that will consistently wreak health-havoc on us. in january everyone is gung-ho goal-getters.  motivation waivers but re-surfaces in april/may pre-bathing suit season and stays fairly high through the end of the summer. and then halloween kicks off the spiral into health-hell with candy galore, and more often than not, sugary-spiked beverages. that slides right into turkey day which has created a culture of “it’s okay, it’s just one day” which then becomes a 4-day stuff-fest that consists of consuming a month’s worth of calories in just one holiday weekend. then christmas, albeit my favorite holiday, brings with it parties packed with food and festivities right up until new years eve where inevitably a majority of the population will imbibe to the point where they wake up on new year’s day with a hangover and a muffin top earned after two-months’ worth of indulgence.  but, i digress.

it’s tough for even the most health-minded individual to stay on track during the holidays. and to some extent, you should enjoy yourself! but my question i want you to ask yourself is, how good will you feel come january 1st with an extra 5-10lbs to show for the “fun” you didn’t want to miss out on?  now, i’m a fun person, if i might say so myself. and yet, i’ve learned how to partake in the festivities (in moderation). so maybe you don’t make substantial strides toward a 6-pack, but the goal is to maintain not gain!

so it’s one week til’ halloween. i have no costume. i have no party plans. and i am absolutely okay with it. but what i do have is a plan to rock this last week til’ halloween to kickstart the holiday season. for me it’s a momentum thing. some people take a slow and steady approach. that’s so not me. i’m all or nothing. black or white. and when i do something, i’m all in.  the way i see the week ahead is kinda like getting a running start into the holiday season. while motivation is high, hit it hard, and when you see quick results, that’s what will keep you going on tough days. you can apply this to halloween or actually any week where you’re craving a “1-week-to-lean” kickstart. i hear all the time: “i have XXX event and i wanna drop 5lbs – what do i do?” ok first of all, keyword here is “healthy,” people. you can’t expect to put 5lbs on over the course of 6 months and lose it in 1-week.  i’m all about (healthy), realistic results. and that said there are TRICKS to trigger your body and mind. while some of these may seem extreme, they are all healthy and actually sustainable. that said, i dare you to try these for one week and tell me how you feel.  consider it an experiment: “what if i committed to this and it actually worked?”  don’t just be a blog-pursuer, be a do-er!

i dare you. 

1. GO PALEO: maybe it’s not a long-term choice for you, but i can personally attest to the quick results i see in my body when i eliminate grains completely and then slowly add back in oats and quinoa. feeling crazy? step it up a notch and knock-out any dairy and fruit for the week. so your meals are pretty much eggs/meat/protein, healthy fats, and tons of veggies. can’t bear to forgo your fruit? make different choices like opting for berries or grapefruit with your breakfast but getting in those natural sugars in either earlier in the day or right after your workout. not up for ditching grains cold turkey, check out the zone/block plan, but frankly it gets complicated!
2. FORGO VINO: except for 1 day. say you have a halloween party this saturday. plan on having 2 drinks max and opt for health(ier) options like wine or champagne, light beer, or a [insert liquor here - my fave is blueberry stoli] and soda so you’re not taking in crazy amounts of sugars. but that’s it! for one week, can you hang? i mean if you can’t forgo the adult beverages for a week just to see how your body responds, well you may want to see somebody for that!  trust me, i enjoy my wine, but i also love to see results (more). then at the same time, make it a point to imbibe in some h20…agua…water. (i’m horrible at this FYI, so i’m holding myself accountable to doing this for a week!)
3. TRICK? NO TREAT: for one-week only, NO dessert. yes, this includes my beloved golden spoon. instead prepare to kill those sugar cravings with pre-made pumpkin protein muffins (make and freeze). lick those salty cravings with my recent obsession: pumpkin seeds. one good-size bag was only 230 calories, 22g fat, and 15g protein, and in all its salty yumminess i was expecting to see sodium out the wazoo, but it was only 20mg. what? the healthy fat and salt combo zapped my craving and filled me up so fast that i only finished half the bag. sweet craving hit around 8pm tonight actually operating on no sleep and (knowing me) not enough water. i literally meandered around target wanting to find just a square of dark chocolate. i put a full-size bar in my basket, went to check out, and all i could think of was that the short-term pleasure wasn’t worth derailing my long-term goal. bam – back it went! what? i impressed myself. me: 1, chocolate: 0.
4. BURN BABY BURN: scare the you-know-what outta any extra fat you’re packing by breaking a sweat. let me tell you this once-and-for-all: you will not get a 6-pack by doing crunches when those love handles and beer bellies are covering up any muscle you have under there! for 7 days commit to the following: 3 days of 30-45min cardio per day (maybe this is a class, the stepmill, a bike ride, whatever), 3 days of intense 20-25min heart-pumping interval sessions (so sprints, intervals on a machine, or even circuit training), and 1 day of active rest. what? you’re going to move every day? yes. yes you will survive. and yes, you will see results. that active day of rest can be a leisurely walk with the dog or an easy hike, but your body needs to recover. get the details on different types of cardi-OH will work best for your goals.
5. GO TO FAILURE: 3 sets of 10 at a weight you’ve been doing for the past 3 years will be about as effective as 2 presidential candidates trying to make points over each other so neither one is heard. yes, something’s being said, but nothing’s being accomplished. so step it up. for 7 days i’m giving you permission to fail. and that means your workouts should be so tough that you shouldn’t be able to complete the last set of each exercise. get this guide with my fave 5 moves for each muscle group and plan it out. when really hittin’ the weights i love to just do one body part per session so i can totally focus on exhausting that one muscle group!
6. BUDDY UP: forward this blog post, tweet it, facebook it, pin it, or whatever else you can do with it and tag a friend with the words “i dare you.” get someone on board, not only to hold each other accountable but to push each other. my workouts have been rather blah for the past um, long time. and working out just the past few weeks with someone has not only stepped up the intensity of my workouts, but it has me excited to hit the gym again. it doesn’t hurt that he’s an amazing trainer and he’s easy to look at, but hey – whatever it takes, right?
7. WRITE IT ALL DOWN: yes, the creator of fitbook i might be, but first and foremost i’m human so i slip every now and then. and then i found this article stating that food journaling and goal-setting is still highly effective if you do it the “majority” of the time. so miss a day or a few meals? you’re good – just get back on it. but for this week, go a little OCD on your fitbook. i have a rule that i won’t eat my next meal until i’ve written down the last one. sometimes i forget later on and that’s when calorie-creep occurs. so just for 1 week,  write it all down. set your goals, plan your workouts, and even go a step further and plan your meals if you’re really wanting to dial it in. then at the end of the 7 days go back and see how your meals, water-intake, and sleep all affected your workouts and subsequent results.

so start tomorrow – embrace these 7 tips for 7 days and by the time halloween gets here this time next week, you’re be sportin’ a svelte, scary-sexy, slightly leaner self. then we’ll use the motivation behind seeing those results to catapult us into a (healthy) holiday season.

who’s with me? make your commitment in the comments section and i WILL hold you accountable. who’s on board?

cheers to a BOOtiful YOU!
angela