Shauna's Thoughts: A guide to a Summer BBQ

 

Would you believe that it is already July?  Summer will be gone before we know it.  Not only is
Independence day quickly approaching, it is on a Saturday of all days.  I don't know about you but Saturday's I usually reserve for my cheat meal day. Yes it sometimes turns into an entire day, but I have goals you see, and I can't just keep taking cheat days. It is a delicate balance of life that I am trying to achieve.  I feel as thought every weekend since May has been loaded with events, family get together, catching up with friends, carnivals, parades, BBQ's and birthdays.  Have I maintained a steady results with my progress so far? Yes. Could I have achieved more if I would have tightened up the reigns a bit? Yes. So you see, I have to go into this Saturday with a plan of attack in order for me to stay on track.  I have created a list of tips for myself to help me make good choices for the 4th, while still being able to enjoy the festivities and company of friends and family.

 

Before I get to my list, I have a few things I really wanted to share!  First I want to officially announce that Jenni and I were asked to be Coaches for the Summer Session at our Farrell's location!  I will be coaching 4:30, and Jenni will be coaching 5:30.  Jenni and I are so excited to start, we have already started planning challenges, and trying to incorporate challenges between our class times!  I am personally  honored and blessed to be given the opportunity to lead a new group of 10 weekers.  Again, I have to thank my husband for pushing me into this journey.  I have been able to turn myself into a butterfly, not only physically, but mentally as well.  If it weren't for that push I wouldn't have found something I am truly passionate about.  Now I get to further my journey at FXB and spread my enthusiasm, passion, and help someone else grow into a butterfly! So get ready 4:30 we have big things  planned for the Summer Session.

The Second thing I wanted to share was my progress pictures thus far.  

I cannot wait to see what the next 10 weeks brings.  

 

 

 Here are 5 tips I am going to use this 4th of July weekend to help me stay on track.

 

1) Exercise:  I am going to get my fitness on in the morning to start my day off right.  Do at least 30 - 45 min of Cardio to get that body off to a good start.  Even if its just talking  a walk around the neighborhood, do something!  Get up and get that body moving!

 

 

2) Hydration: Water, water, water... drink up buttercups.  If you plan to have a few alcoholic beverages later on in the day, you will want to add some extra ounces of water to your daily intake.

3) Food: The hardest thing for me to do on the weekends is log my food.  Have a plan for the day and log it out. That way you will know where you might be able to spare a few carbs/proteins here and there to incorporate your special holiday meal.

 

4) Portion Size:  I love BBQ's because there are always tons of different foods that I don't eat very often.  My first instinct is to load my plate up with as much as I can.  Think SMALLER PORTIONS!  By getting smaller portions of all the goodies, you will be able to try more of them without feeling bloated and guilty for overindulging.  

 

 
 
 
 
 

 

5) Alcohol:  Know what you are drinking.  There are so many hidden calories, carbs, and sugars in those yummy delicious alcoholic beverages. This is why planning ahead and logging your food will help determine a good option for your day. Another good tip is to drink water between your alcoholic beverage choice.  It will help you stay hydrated, keep you full, and slow the drinking down! 

I hope everyone has a wonderful 4th of July weekend! Make memories, share stories, have fun, fuel your bodies, and be safe.  Leave a comment and share some tips that you do to keep yourself on track during a holiday get together, I would love more ideas. 

 

Keep Inspiring ~Shauna~

Shauna's Thoughts: Back To Basics

May has turned out to be a very crazy month for myself. First my Grandmother went into the hospital and I am really the only one here to help visit and bring her clothes and necessities she may need.  Then my husband and I made the decision to move into my Grandma's house in order to prepare her home for her return.  She will also need assistance once she is finally release. Trying to plan and execute my sons 4th birthday party, and try to settle him into the new house. Plus trying to balance my work and Farrell's schedules around all of this has really put my nutrition into a bit a jumble. My weigh-ins at Max Muscle have still been really good even in the chaos, but I know that my nutrition is starting to slip. I have been down this road too many times before, and I don't plan to continue going toward this dark path. So, as life is starting to settle back into normalcy, I am grabbing my ticket to getting back to basics. NUTRITION will be the key!  You can spend hours exercising and working out, but if you don't have your nutrition locked down you will never make progress.

Everyone has bad days, that turn into bad weekends, that turn into bad weeks, or even possibly turn into bad months.  That's life and it happens. We can't beat ourselves up for being human. What we can do is think about how far we have come and get back on track. I'll say it again,  let's get back to basics.  Write down your goals for the next month, break it down into weeks if that helps. Post it somewhere you will see it everyday. Plan your meals for the day or better yet the week! Water water water...this is something I have not been doing enough of. Grab a friend to workout with, friends that sweat together stay together.  Now that it is getting nicer outside get off the couch and do something fun outside with the family!  Do not let one bad meal, one bad weekend, or even one bad week keep you down. You have come to far to let something so tiny smolder your flame. 

Last weeks goals!

So, who is with me? I challenge everyone to write down their goals for the next month. They don't need to be crazy goals, make the goals something you can achieve in a month. Then you won't feel pressured or discouraged and give up.  Some examples could be: Drinking at least 80oz of water a day. Cut back alcohol to one drink a week (better yet no alcohol for 30 days).  Same for soda. Do you have a sweet tooth? Use fruits to satisfy your cravings.  Be dedicated to using your food log... You get the point.  These small little changes  will make a big impact over time!  Make posters, collages, or keep a journal for inspiration. I finally had a few minutes last night to catch up on my Fitness Smash Book.  It helped me gain some much needed motivation by looking at all the progress I have already made.  So remember, if you slipped up or fell off the wagon and you're looking for a sign to get back on track....THIS IS IT! This is your sign.  I will not let you fail, you can do anything you put your mind to. How bad do you want it?

Keep Inspiring  ~Shauna~
 

Weekly Motivation: Don't give up!

Well, Jenni and I continue to have a crazy month of May.  Motivation Monday has just turned into "Weekly Motivation".  Like I mentioned before, on this segment, we want to feature and interview someone who inspires us.  I was finally able to sit down with a wonderful woman named Carol Wisecarver.  She is a role model, an inspiration, and a true legend at our Farrell's location.  After my first kickboxing class with Carol, I knew this lady meant business.  That class is defiantly in my top five of hardest workouts I have done so far!

Carol Wisecarver

In January 2009 Carol saw a commercial on T.V. for a new workout facility in Omaha that was based on cardio kickboxing.  She had taken a few kickboxing classes in the past and decided to check it out.  Little did she know that by taking her first step into the building, she would become an FXB lifer.  Within the first five weeks of her first ten week session, Carol was asked if she would be interested in becoming an instructor.  From there on she was hooked.  Within the next few years she became part owner of the facility, to eventually owning the entire location! She fell in love with Farrell's for what the program does.  It creates a sense of community, instills confidence,  delivers great results, and challenges you to step out of your comfort zone.  While she loved what she was doing for people, by changing their lives and getting them healthy, she realized as an Owner she was starting to only see people as dollar signs.  She didn't like that feeling, so she sold her location to someone who would take just as much pride in the program as she did, and help Farrell's flourish in Omaha. Since then, Carol went back to instructing, and getting to do what she does best, inspiring others!  She is truly someone who cares about the success, and story of everyone she meets. 




Question and Answer Time:

Q: You look amazing.  Have you always been in good shape?
A: No, my family has a history of heart disease, diabetes, and obesity.  This doesn't come naturally. 

Finishing the Lincoln 1/2 Marathon

Carol is always on the go, doing lots of different things to stay active.  Hiking, biking, running, and even sky diving.  When she started Farrell's she hated running just like many of us do, but she was focused and determined and she didn't give up.  Running became her therapy to help prepare her for the day ahead or to unwind and reflect on what the day brought.  Carol has done four 1/2 Marathons and it seems like she is always participating in some sort of fun run for the month.



Q: What motivates and inspires you to live such an active lifestyle?
A: My 23 year old Daughter.  I want to there for her and watch her grow in life.  I want to be a good role model for her and show her that we all make mistakes sometimes and that's OK.

Carol, who just turned 50 this year, said her father passed away in his 50's, this is another reason why she stays so active.  I'm going to do whatever she is doing cause I can only hope when I turn 50 I look as amazing as she does!


Q: Food. Tell me about your nutrition.
A: Meal prep is key. I drive to Lincoln every day for work and I have to prep my meals. Everyone knows if I don't get my lunch in, I'm no fun.  I use Fruit to satisfy my sweet cravings.

Working in Lincoln, and living in Omaha makes for a busy day for Carol.  She gets up really early every day and takes/teaches 5 a.m. (and most likely gets a run in I'm sure).  She gets all of her meals ready for her day,  and drives to Lincoln and back.  If she didn't have her lunches and snacks prepped and ready to go, she would fall into bad habits and probably choose more unhealthy options.  She says she likes to prep up grilled chicken, that way she can add it to her salads easily.




Q: Favorite go to snack?
A: Cliff Bars.

Q: What three words best describe you.
A:Focused, Determined, and Content

Q: What would you tell someone who is on the fence about starting a workout program.
A: JUST GET STARTED! Stay commited and DON'T GIVE UP!

I couldn't agree more Carol.  We all have to start somewhere.  If we give up and stop trying, we will never know what could have been.  It will be hard, it will suck sometimes, it will be frustrating, you will have good weeks and bad weeks, but if you don't keep pushing yourself you will just be in the same spot you are in now.  I have so many good motivational quotes for this one... take your pick :)

 

A big thanks to Carol for letting me steal some of her time to talk to her and ask her all of these questions.  Seriously though, Carol is a woman of strength, determination and a true inspiration to anyone who meets her. I don't know how this woman does all she does, but I am so thankful I get to be a part of her energy when she is in class.  Thanks for being awesome Carol!

Keep Inspiring
~Shauna~