RKC....Here I come!

Ok, so I will admit....I AM NERVOUS!!!!!! Maybe not nervous, but very excited! As for those who don't know, this weekend BJ and I are going up to St. Paul, MN for the Russian Kettlebell Certification. BJ got certified last April and is going to be an Assistant Instructor this year. I am going to get certified. I have worked towards this goal for a little over 6 months now and I can't wait!

From what I hear, it is a greuling 3 days of testing, performance and teaching that I have to do. If we do anything wrong...PUNISHMENT! Usually push-ups or some type of KB exercise. But in the end it is all worth it. I hold myself to very high standards when it comes to this type of stuff, so I know I will do my best if not better. Not much else to say, but I will let you know how everything goes on either Monday or Tuesday when I am back!

One more thing. For those of you who are interested we are holding a Kettlebell Workshop on May 5th (Saturday) from 1-5pm. We only have 14 spots open and they are filling fast! If you are interested please contact me or BJ at www.impactyourfitness.com

Have a great weekend everyone and ENJOY THE PAIN!!!!!!!!!!!!

Food=Energy

I would love to go back to the days when I was little and I could run around 22 out of the 24 hours of the day and still have energy. Today is a different story, as I am sure most of you would agree. With full and/or part-time jobs, families, household chores, and just getting around, energy is just a faint memory. When I ask my clients what they most want from exercise and/or eating better, there is a tie for the number one answer. Either to lose weight or get more energy.

Exercise will definately help with both of those goals. Exercise is wonderful for kickstarting your body to give you more energy. It helps get rid of some of those nasty toxins that we have from stress. Helps relieve the muscles and get the "kinks" out.

Another way to get more energy is by how you eat. Do you ever wonder why after having a lunch filled with refined carbs and processed foods you either A. Feel very sluggish and can't lift your head off your desk or B. Crash about 1-2 hours after you have eaten and become hungry again? The answer to both of those questions is the food. Filling your plate (or stomach) with processed foods is a horrible way to get the engery you need for the day. A better way would be to eat a good combo of protein, veggies, and whole grains. Basically brain food. And don't forget the fat! Good fat I mean. Like olive oil, nuts, seeds, etc. I know the "Twinkie" fat taste good, but not really good for you.

So the next time you are feeling sluggish and just down at work, home, or out. Think back to what you have eaten that day or even the day before. Make some adjustments (as said above) and turn your food into energy!

Breakfast: "But I'm not hungry in the morning!"

Ah, the most popular response I get when I ask someone why they don't eat breakfast. I must admit myself, sometimes it is hard to wake up and eat in the morning. But what most people have to understand is that your body has fasted for 6-10 hours (depending on how much you sleep) and your body needs that nutrition to start off the day right.

Breakfast starts up your metabolism and gets your "inner furnace" ready for the day. But what to eat for breakfast? Well if you are like most, a doughnut, or bagel with a bunch of cream cheese will do. But how healthy is that? Come on, you know the answer to that question. NOT VERY! So why is it not healthy? Well first off, the doughnut, pure fat and sugar. Although, I will give you that they taste great, the doughnut will not keep you full for very long and you will be hungry in about an hour. The bagel too is not great. A lot of refined carbohydrates plus the added cream cheese. Again fat + sugar = BAD!

So what can or should you eat? Well eggs are great! Hard-boiled, scrambled, over-easy, poached, omelet, etc. Eggs have a great amount of protein and fat to keep you full and will start your metabolism up. Adding fruit or veggies is great too. Oatmeal is also a great breakfast...just not the instant! Take the 3 min and make good old fashion oats. Put some cinnamon and raisins in it or some frozen berries! Ofcourse cereal is a poplar breakfast dish. It is easy, fast, and there is a wide variety. You just need to watch out for those hidden sugars. If it has too much sugar you are going to get the same high and crash you would if you ate a doughnut.

I understand not everyone has time to make the food and sit down to eat. Well I have a solution for that too! Advocare makes a great Meal Replacement Shake that can satisfy anyone! And they taste great. All you do is put the packet into a shaker and add water, shake and go! It has all the nutrients that you need to start your day.

So as you can see there are many options. Some good, some bad. But the main principle you want to remember is EAT BREAKFAST!!!!

Plateaus

So recently I hit a plateau with my weight loss. I couldn't break the plateau of 135-136. For me, and for most, plateaus are frustrating! I have a goal in mind and I have a date that my goal MUST be achieved by and the plateaus that I might come across can either break me or make me. For awhile, it was breaking me. I kept thinking to myself..."Why am I busting my ass for nothing to happen?". Then I would realize that the reason why I am busting my ass is because I want to achieve a goal. Plateaus are always something everyone is going to go through, especially in losing weight. So to break my plateau, my wonderful husband and I sat down last week and looked at what I was doing for my workouts and my eating and tried to find out why I couldn't break the plateau. To make a long story short, I added more food to my diet (protein and veggies only) and decided to keep my workouts simple, but hard. And like a wave of the magic wand I have broken my plateau! I have lost another 3 pounds! So don't get frustrated and give up when you hit a plateau. Infact, make it more of a competition between you and the plateau. Sit down and look at what you are doing for your workouts and dieting and switch it up! Your body will thank you!