Jul 19, 2013

The right time.

So often people tell me about how they will start working towards their goal tomorrow, next week, next month, or even next year. Why do we do this?! Do we really think that by putting off our goals another day will make it easier to reach them? Does starting a workout program on a monday really make it any easier than starting on a Wednesday? No! We just scare ourselves into thinking that we always need to start at the beginning of the week, month, or year. In reality- this is NONSENSE! We shouldn't put off starting something potentially really great just because the day of the week doesn't align with what we have been programmed to believe. SO my challenge to you all today? START. Start working towards your goals- big and small. Even if that means starting on a Friday instead of on a Monday. It just means that you will reach your goals that much faster. :) 

How much water is Enough?



Water is so important for weight loss and general health. People always  tell you to drink more water- but how much is enough? The old 8 glasses a day is kind of vague, and honestly doesn't apply to all body types. The general rule of thumb I go by is half of my body weight in ounces. So right now I weight 150ish. I need to drink 75oz of water a day. That sounds like a lot doesn't it? Well, I add lemon and lime to my water, and drink at least 6 big gulps out of my water bottle every so often. I usually hit my goal too :) One thing I do not add though? Chemical sweeteners to make it taste like juice. No Mio or Crystal Light for this girl! As a girl who had some serious kidney problems in college- I cannot even begin to tell you how important getting enough water is. Trust me! It is good for your whole body AND your weightloss goals.

Jul 12, 2013

Work out Before or After Work?

Honestly WHEN you work out is personal preference. It is a really great feeling to do you workout early in the morning and then have it done for the day. Now, BELIEVE ME, I LOVE to sleep in and I hit the snooze button at least once every single morning. Some mornings, I set EIGHT alarms just to get my booty out of bed. (Mike works nights and does NOT LOVE this. haha) So what do I do when I do an early AM workout?


1. Well, FIRST of all, I SLEEP in my workout clothes. I only workout in something once so its not gross or anything, but I found it makes my morning easier.
2. I set my alarm for 9 minutes before I want to be awake. When this alarm goes off, I add a scoop of E&E to my water in the shaker bottle on my nightstand. I shake, and drink quick, then go back to bed.
3. When my second alarm goes off, I'm awake (thanks E&E!).
4. Then I brush my teeth (am I the only one that brushes my teeth ALL THE TIME?!)
5. I get to my computer, DO NOT open the internet, and start my workout :)

Now, I don't always have time to do an AM workout, and sometimes I just don't want to wake up early. So this is what I do to make sure I get my PM workout in.


1. I don't know about the rest of you, but I am HUNGRY after work. So to stave off hunger, I eat a snack on the way home. I usually do a couple of hardboiled eggs or a peanut butter packet and some nut crackers.  I could do Shakeology, but I prefer that for breakfast.
2. As soon as I walk in the door, I drink my E&E.
3. I set a TIMER for 10 minutes.
4. I go to the bathroom, change into my workout clothes, and love on my cats.
5. When the timer goes off, I get on my computer (and again don't even open the internet) and do my workout.
6. After my workout, I do a light dinner (think salad).

As you can see, not matter when I workout,  am sure to limit my distractions. For me, my phone and the internet are the biggest distractions. But no matter when I do it during the day, I make sure to do my workout. When I was doing my first round of P90X, this meant that some nights I was in the gym, or my nanny house basement (if I was doing an overnight) from 11pm-12am. I even made the kids do plyoX with me once, we made it into a competition- haha. If you eat clean and do the workouts, you WILL see results!




Jul 11, 2013

Healthier Options in the Kitchen!

 I have talked before about baby-stepping your way to healthier choices. I have put together ten simple swaps that will make those first steps a bit easier!

1. Brown Rice instead of White Rice
         Brown rice has much more fiber, selenium, manganese, phosphorus, iron, and vitamins B1, B3, and B6 than white rice.

2. Quinoa instead of CousCous
         Quinoa is loaded with protein, fiber, iron, lysine, magnesium, B2, and manganese.

3. Coconut Oil or Olive Oil instead of Butter
         Coconut oil and Olive oil ARE loads better in healthy fats, and cook things just as well!

4. Bison for Beef
        Bison has significantly less fat, fewer calories, less cholesterol, more iron, and more B12 than beef. AND it tastes better! No brainer peeps!

5. Coconut (or Almond) milk for Dairy Milk
          They are higher in calcium and contain HEALTHY fatty acids, while milk does not.

6. Avocado instead of Mayo (or oil on a salad)
           Avocados are rich in fiber, potassium, folate, heathy unsaturated fat, and vitamins C, K, and B6.

7. Sweet Potato Fries for French Fries
           Sweet potatoes ave more Iron, Vitamins (B6, D, and C).  Magnesium, potassium, and beta carotene. They have natural sugars that are slowly released into the blood stream. But everyone- BAKE EM!

8. Arugula, Spinach, Kale, or Romaine instead of Iceberg Lettuce
          Iceberg lettuce has essentially zero nutrition. SO branch out into the other leafy greens! The darker they are the more nutrition they have!

9. Whole Wheat Pasta (must say whole wheat in ingredients!) instead of Plain Pasta
           Whole what pasta has 50-90% more phytonutrients, fiber, and nutrients. Enriched pasta products simply means that they took enough valuable things out of the product that they actually had to add some in for people to get some nutrition. Look for the word WHOLE on the label. If it just says wheat, important nutrients have been stripped from the product!

10. Seltzer water with fruit juice (100% juice not from concentrate!) instead of Soda
         I really don't feel like this one needs explaining, but lower calories, only sugar in nature's form, and feels so much lighter!




Jul 10, 2013

Upcoming backpacking trip

In one week, we will be completing my four day backpacking trip. We will be backpacking on the Colorado Trail and through Lost Creek Wilderness. I will be spending a lot of quality time with my boyfriend and best friend. My best friend recently moved back to Colorado, and is really excited to break out of his comfort zone and do something that he has never done before. He has had a lot of struggles in the past two years, and I am so proud of him for doing something for himself.

Everyone needs time to reflect on their goals, their path, and their choices in life. Backpacking is one of my favorite activities because it gives me the much needed time with myself to reflect. In the evenings I get to bounce ideas off my best friend and boyfriend, as well as hear their ideas.  I am so excited to get to spend some quality time with my boyfriend and my best friend. We will be sure to take a lot of photos, and I will post them when we get back, maybe even a trip report if you're lucky! :)


Jul 6, 2013

How do I shake-o?

Another question I get a lot is about my Shakeology prefrences. How do I like to drink it?

Well here it is! My Shakeology Secrets :)

I personally drink the Vegan Chocolate. EVERYDAY. Like every single morning. I helps me stay on track the rest of the day.

Best Vegan Chocolate Shakeology:
8oz unsweetened coconut milk (silk or SO)
1 banana (peeled, cut up, and frozen)
4 ice cubes
1 scoop chocolate vegan Shakeology

Blend the above in a blender and enjoy with a straw.

Mike drinks the Vegan Strawberry

Best Tropical Shakeology:
8 oz unsweetened coconut milk (silk or SO)
1 cup frozen strawberries
4 ice cubes
1 scoop tropical strawberry Shakeology

Blend the above in a blender and enjoy with a straw.


Are you hungry, or just bored?

Too frequently, we misreads queues from our bodies. We frequently trick ourselves into believing that we are hungry when we truly aren't. So next time you think that you are hungry, have a glass of water and think about eating some raw veggies without the dip peeps! If that sounds really good, and it has been about 4 hours since you last ate, then chances are it is time to feed the bear again. If you think that you are bored, take a walk or try to do something else productive to put off eating for a bit.

Grilled Carrots and Bison Burgers


 One of the new things I have learned how to do in the past few months, is grill. I LOVE grilled food, BUT I have always been too afraid to use the grill. This most likely goes back to my very first apartment I lived in; my upstairs neighbors set off the fire suppression system with their grill. It dumped TONS of the oily chemical on all of our stuff, the fire department came, it was a big deal. We still live in an apartment, with a fire suppression system on our patio. Which has made me reluctant to grill.

When I started out on this Beachbody weight-loss journey, I realized that I wanted to eat a lot of chicken. But I REALLY love lemon pepper chicken grilled. Mike works nights, so I learned to operate the grill. I have moved on form just chicken, and will grill just about anything now. My new favorite? Grilled Carrots and Bison Burgers! Below is my recipe for each!

Grilled Carrots:
Whole carrots (halved, peeled if you want them peeled)
1/2 cup balsamic vinegar
1/8 cup agave nectar
1 Tbsp Cajun seasoning (I prefer the saltless kind)

Mix the bottom three ingredients together and set aside. Place carrots on the grill over medium-low heat. Wait about 5ish minutes I know I'm really accurate. Flip carrots and brush with the glaze. Grill about another 5 minutes or until carrots are tender enough for you. Remove from grill and brush again with the glaze. SO YUMMY. I can literally down an entire PACKAGE of carrots this way. haha

Bison Burgers:
These are super forgiving, but I like to add all kinds of things to them. You can vary your herbs, spices, cheese, etc. to your tastes- but here is how I like them!

1 lb. ground bison meat
1tsp. pink himalayan salt
1tsp. pepper
1tsp. garlic powder (or you can use fresh)
1tsp. minced dehydrated onion (or you can use fresh)
1tsp. cajun seasoning
2 Tbsp Teriyaki or similar sauce

Mix everything together and form patties. I like to make a little "divot" in my patties so they don't puff up quite as much on the grill. I usually do about 3-4 minutes on medium-high heat. If I am not going to eat them that day, I usually do 2-3 minutes, so when I reheat them they don't dry out (and they finish cooking). These are seriously SO yummy and are the perfect summer food.







The importance of nutrition

So many people look to find the "quick fix" way to lose weight. As a society, we are constantly chasing the fastest, easiest way to do things. While this generally works in our favor when it comes to things such as operating systems or problem solving, it has no merit in the nutrition or fitness areas of our lives. Why you may ask? Because we have come SO far from eating real food. We have created ways of growing, producing, storing, and cooking food faster. Which sounds good in theory, but by doing this we have actually stripped what good was in our foods and just eat empty calories for all of our food. 

Now I could show you all tons of research on the subject, but that would be really boring and to be honest I just don't want to take the time to do that. When it comes to weight-loss, everyone always looks for the quickest fix. There are so many products on the market, but they are mostly chemicals. Anything marked, FAT FREE, REDUCED FAT, REDUCED SODIUM,  and NO CALORIE is not healthy. Chances are, they replaced what was in the product before with chemicals. Weight-loss drugs? CHEMICALS! The only way to SAFELY lose weight for good is to change the way you think about food and to build yourself a good exercise routine. 

That is one of the reasons that I have stuck with Beachbody, they don't try to sell you on what may be the "fastest." They don't try to chase money, but rather spend their time really working with people to get the weight off slowly with fitness, nutrition, and support. I don't know about the rest of you, but I would MUCH rather lose the weight, AND KEEP IT OFF. 




Jul 5, 2013

Summit Video Coach Tip #2

Another one :)

How I found my confidence

Many people have made comments to me about how they couldn't possibly be a good Beachbody Coach because they are not as confident as I am. I am always SO SHOCKED when I hear this, as would anyone who grew up with me be. I was that shy kid. That little blonde girl that the preschool actually wanted to have her hearing tested because she must be deaf. They would ask me questions, and I would just ignore them. When asked why I simply stated, "I don't talk because I have nothing to say to you." Looking back at that now, words cannot express how sad that makes me. Because I truly believed that I had nothing of value to add to anyone else outside of my immediate family at the age of four. 

I can vividly remember going to school, not making eye contact with anyone, LITERALLY folding my body into itself to take up the least amount of space possible. Then I remember always feeling left out, always feeling like the butt of the joke. Thinking back on it now, I realize that most of the time people probably didn't even notice me. At the time though, I always felt like I was on display, like everyone was always judging me.

 I didn't really have a big group of friends. Actually I think that I had one good friend through elementary school and if I remember correctly, we mostly spent time together outside of school. At least until fifth grade, when she became "popular" (I use that term loosely because I viewed anyone with friends "popular.") When I was about to go into my eighth grade year, my parents got the opportunity through my school to send me to a motivational Tony-Robbins Camp. 

I do not think that I can accurately begin to tell you how I felt when my parents DROPPED me off at a hotel in Squaw Valley, California. I was terrified, but not for the reasons most kids that age would be terrified. If my parents had simply left me at a hotel for a week by myself, I would have felt fine. They were leaving me to spend the time with thousands of strangers. THAT was what terrified me. I would be rooming with three other girls... strangers. 

Discovery Camp 2001 was literally a life changing experience for me. I learned to believe in myself. To come out of that shell. To take risks. To speak up. To believe in myself. I gained self worth. When I got to high school, I joined DECA. Which was basically a club where you took tests and role played with judges based on different scenarios. It taught me about confidence. As long as you walked into a place acting as if you owned it, as if THEY were seeking YOU for help, then you would do just fine. 

When I got to college, I became an RA. Some of the best advice I have ever received was from one of my RA advisors. We were all a bit nervous about speaking to an entire floor worth of students only a year younger, and basically laying out the rules and expectations for them. The advice they gave me was: "THEY do not know what is supposed to be said. THEY don't know if you are doing it right or wrong. THEY see you as a leader, because THEY have been told you are a leader." Basically if I messed it up, it was okay. No one would judge me based on it. That was really a huge turning point for me. As long as you say things with confidence, people tend to believe your message. 

Now, I am not saying lie, because that will discount anything that you say in the future, but spread your message with confidence.  Believe in yourself and the importance of what you have to say because to someone, your story is important. It WILL HELP someone. Someone who is just like the person you used to be. So who am I now? I am someone who isn't afraid to shake the hands of those people I meet. Someone who can look a stranger in the eye, smile, and strike up a conversation. 

Do I still sometimes get uncomfortable and go back to my old ways? OF COURSE. But I give myself 3-5 minutes as that person- THATS IT. Then I buck up, and put a smile on my face. I let my weird silly side show and make new friends. I am Cassandra, hear me ROAR. 



NO EXCUSES

Many people are doing a few things that are holding them back in life. Holding them back form who they want to be. From where they want to be in their lives. The biggest thing is thinking negative thoughts. When I say this I mean all negative thoughts. SO many people say: "I can't do that." or "I could never do that." Or even things like: "That would never happen to me." "I am so unlucky." DO you know that when you are saying those things about yourself, you are just re enforcing it to be true? Like attracts like, and by saying those negative comments you are just bringing more negative things into your life. SO I have an assignment for you today. Just for one day, don't let those negative thoughts in. When something bad happens, try your hardest to find the silver lining. When you find yourself thinking something negative, follow it up with BUT, and then something positive. At the end of the day, think about your mood throughout the day. How did you feel? I bet your day was a lot better. YOU'RE WELCOME!


Jul 3, 2013

Be proud of yourself every step of the way!

Many people that I have spoken with, have the issue where they seem to be chasing that elusive happy feeling. When people compliment them on their changes, or their small victories, they say things like- "I'm getting there" or "I will be there one day." When they should be patting themselves on the back and saying "Thank you! I am really proud of myself!"

 While obviously I am talking about fitness goals, this also applies to all of the small goals in your life. Celebrate them! Celebrate every small step you take toward reaching your goal the way that you celebrated graduating from pre-school, elementary school, middle school, high school, and college. Growing up when you celebrated these milestones, you celebrated the small step you took toward meeting your final goal. Why does that seem to stop with education? Every step you take towards reaching your big goal is WORTH celebrating. RIGHT?! 

So do small things to celebrate your small steps. Set a big goal, map out smaller goals that will help you get to your big goal, then CELEBRATE every time you reach one of those small goals. Celebrate with lipgloss, a night out with friends, a movie or a new book. As far as fitness goes, reward yourself with a new fitness program, or new outfit. It doesn't matter how you celebrate, as long as it doesn't take you backwards to your goal. Just know that based on all of the stories that you all have shared with me, I am PROUD of you all- for every little step and giant leap you are taking to reach your goals! 

How to stay on track at picnics this summer

Well with the fourth of july being tomorrow, I thought I would post about what I do to stay on track at picnics, or other potluck type events.

  • The first thing you need to do is bring something healthy yourself! I typically try to bring something veggie, or a lean meat. Things like chicken kabobs, green salads, roasted veggies. What I typically shy away from are carb based options. The only reason that I do this is because most people typically bring something carb, AND if there are burgers or something similar, you will most likely be getting enough carbs. 
  • So AFTER you have selected your healthy dish, you would want to make sure that you eat before you go to the event. Many times people don't eat before events like that, and so then they see food and want to eat everything in sight. Personally I drink my Shakeology before potluck type events because it curbs my appetite. That way I don't over eat when it is finally time to eat. 
  • When it comes time to eat at the potluck, take your plate and IMMEDIATELY fill 2/3 of it with veggies. Then fill the remainder with protein and carbs. 
  • Stick to mostly water to drink, but I always allow myself one other drink (lemonade or alcohol etc).
  • When it comes time for dessert, try to find something with lots of fruit, and cut the original serving in half. 


Jul 2, 2013

AMERICANS and OBESITY



So, I did some research today and what I found pretty much made me SICK. 69.2 % of American adults are overweight or obese. 35.7% of U.S. citizens are currently obese. The number of obese Americans is expected to climb to 75% by the year 2020. 17% of American CHILDREN are obese. DOESN’T this bother everyone else?! We are literally KILLING ourselves. The average amount of life shaved off by being overweight is NINE years.

How many years do you think you lose by being obese? I am doing everything I can to bring that number down. To keep people around so they can spend that time with their families and loved ones. With that being said, I am looking for people to join my next challenge group that starts July 22nd.

It doesn’t matter if you are MALE or FEMALE, have 10 pounds to lose or 50+. We will get you on the RIGHT track. I can’t promise the amount of WEIGHT you will lose, because it will DEPEND on YOU. But it will be a group to support each and every person that wants it. So what does the challenge group entail? YOU committing to a Beachbody workout, and eating RIGHT with the support of the other wonderful people in the group. Message me for more info, or to get set up in the group!

What is the BEST workout?!

Frequently I am asked what the BEST workout is. What is the best workout for you? ONE THAT YOU WILL ACTUALLY DO! It is just that simple. What motivates you? What results are you looking for? What do you think that you can do day in and day out? How much time do you have? All of these are important questions.

Do you only have 25 minutes a day to workout? Focus T-25 is your answer. In 25 minutes Shaun T. will have you sweating. The program is 10 weeks, 5 days a week.

Do you need someone very encouraging?
Chalene Johnson is the trainer that would be right for you. ChaLEAN Extreme and Turbofire will both get you awesome results, with ChaLEAN extreme being the easier of the two.

Do you like cardio?
 Insanity, combat, Turbofire, or ChaLEAN extreme would be something that you would actually stick with.

Do you like to lift weights?
 Les Mills Pump, or Body Beast would be right for you.

Would you like both weights and cardio?
P90X followed by P90X2.

Looking for program for beginners?
Power 90 or Slim in 6?

Looking for a really fun program?
 Brazil Butt Lift, Hip Hop Abs, Rockin Body or Turbo Jam.

Looking for a really short program?
10 minutes trainer, or T-25


So when picking the program for YOU, look through videos of the program, look at people results, and then pick something that looks like you could do it EVERY day. 

Improve yourself!


I seriously love this one. BUT not only do you need to wish that you were better, you need to set goals and take steps to GUARANTEE that you get better. SO here is to bettering ourselves and our lives :)

Stuffed Peppers!

 One of my all time favorite recipes, and easily the most forgiving is the one for stuffed red peppers! Have any veggies lying around that you need to use?! Toss em in there! This is just my basic go to recipe, but I always add whatever else is lying around so it doesn't go to waste.

Stuffed Peppers
6 bell peppers (I prefer red, orange, and yellow but make sure you get the kind that can stand on their own!) Cut tops off of 5 peppers, dice the sixth
1 medium yellow onion- diced
2 cups cooked brown rice
1lb ground bison- browned (you could totally use turkey too)
2 serrano peppers diced (or one anaheim!)
3-5 cloves minced garlic
1can of tomato sauce (make sure you get the kind without anything added)
1 can diced tomatoes (or you could toss in some fresh diced ones!)
1 tsp dried oregano
1 Tbsp olive oil (or coconut!)
1 tsp dried basil
1 Tbsp tabasco sauce
2 tsp salt
2 tsp pepper
1 Tbsp egg whites ( you could add a whole egg in instead)
crumbled goat cheese (I have been trying to cut back on my regular dairy!)

1. Sautee the diced peppers, onion, chili and garlic in olive oil until tender. 
2. While those are cooking, par cook the peppers by placing them in a small amount of boiling water for about 4 minutes. 
3. Preheat oven to 350. 
4. Add the diced tomatoes, tomato sauce, spices, and let simmer for 10 minutes. 
5. Combine egg, veggie/sauce mixture, rice and meat in a large bowl. 
6. Fill peppers with filling, sprinkle with crumbled cheese and bake in an oven safe dish (I use pyrex) for about 15 minutes or until the cheese starts to melt and brown a bit. 

Thats it! My favorite, simple, comfort food meal. I sometimes add in things like carrots, broccoli, spinach, black beans, or anything else I can come up with that might be okay in there! HAHA.