Week 3: PiYo Casting Call Results

And, just like that I finished my 3rd week of this PiYo Casting Call! Just 5 more weeks to go until I submit my FINAL results!

I am still LOVING the program and I've been doing it for a few weeks even before I started this Casting Call challenge! :-) But, I also have to tell you that if you really want results in fitness, nutrition is really KEY! They say abs are made in the kitchen, not the gym! With that I have really had to take a FOCUS on my nutrition because that is the hardest part for me! But, is it possible! Of course it is!

Focusing on your nutrition does not mean you never get to have a cinnamon roll or ice cream, french fries, or pizza ever again! You can still have those things but it's all about moderation in life! You eat clean 90% of the time and then know that when you work hard to eat clean the remainder of the week you can have that treat meal where you have whatever you want and not feel bad about it. :-) There is a quote that says, "One bad meal won't make you fat, just like one good meal won't make you skinny!"

The first two weeks I cut out all cheats or treats not because I necessarily wanted to deprive myself but I wanted to prove to myself that I was strong enough to do it and I DID IT! This last week for my 3rd week I allowed myself a treat meal of pasta with my husband and did I have to feel bad about it? NO, I didn't! Because I still worked hard and ate clean the remainder of the time!

The PiYo Nutrition plan isn't hard to follow! It's really easy and it if you take the time to meal plan and meal prep it is even easier! You have a list of all the foods you can eat and then you know how many of each foods you can have and there you have it! You aren't starving! I am plenty full and satisfied following the plan. It is the basics of living a healthy lifestyle to implement and make a habit in your life!

With that are you read to see my 3 week results!?!

Here you go!

And, here are my three week stats:

Weight: 132.7 (-3.5 lbs.)
Chest: 33 (-1.5")
Biceps: L 11 7/8 (-1/8") R 11 7/8 (-1/8")
Waist: 28 (-1")
Belly: 32 (-1.5")
Hips: 38 (-1")
Thighs: L 22 (-3/4") R 22 3/4 (-3/4")
Calves: L 14 (-1/2") R 14 1/4 (-1/4")

I am very proud of the results I have had in knowing that I have done it by consistently eating healthy and getting my workouts in! But, the best part is I don't have to starve myself or workout endlessly! I get to eat plenty and I only have to workout for 20-50 minutes a day! PiYo is a low impact but high intensity workout. I'm not beating up my body to get these results! Do I work hard! YES! Are some of the workouts hard? YES! But,is it worth it? YES! :-)

Happy Transformation Tuesday!

Clean Pumpkin Pancakes

Fall is right around the corner and that means pumpkin EVERYTHING! :-)

I kept seeing recipes for pumpkin pancakes and I NEEDED some ASAP! So, I decided to find a good, healthy recipe I could enjoy without killing my efforts for the PiYo Casting Call! And, out of that came this lovely, beautiful recipe for pumpkin pancakes. I found the original recipe here and just adapted it slightly. The credit definitely goes to Skinny Taste though for making these delightful pancakes possible! I only altered them slightly.

Whole Wheat Pumpkin Pancakes

Ingredients:

• 1 1/4 cup whole wheat flour
• 2 tsp baking powder
• 1/4 tsp salt
• 1 tsp cinnamon
• 1 tsp pumpkin pie spice
• 1 cup buttermilk (milk and vinegar/lemon juice mixture will work just fine)
• 3 large egg whites
• 1/2 cup canned pumpkin
• 2 Tbsp. pure maple syrup or honey
• 1 tsp vanilla or almond extract
• 1 tsp. extra virgin coconut or olive oil

Directions:

Mix all wet ingredients together in Vitamix. Add dry ingredients and blend in Vitamix until well blended. Make sure to scrape the sides if any flour sticks to sides and mix again.

Top with berries or pure maple syrup and if you are feeling really adventerous it would be delicious with a little low fat whipping cream! ;-)

Enjoy to your heart's delight!

PiYo Casting Call: Week 2 Results

Well, my second for this PiYo Casting Call journey is complete! Yay! Two weeks down, six to go! :-)

I was feeling a little defeated and frustrated because it seems my wrist didn't completely heal before I decided to stop wearing my brace and I'm back in that brace and no bearing weight on that wrist. So, you may ask how the heck am I doing PiYo? I just MAKE IT WORK! :-)

When it's time to do push ups I go into a forearm plank and either hold it or lift my legs one at a time. When we are in down dog I am on my forearms as well. I do the best I can and KEEP GOING! I have learned that there will always be another excuse as to why you "CAN'T" do it. But, in reality, it's not about if you can...it's about if you WILL! So, you have to make some adjustments...SO WHAT! Keep going! ;-)

And, here we have my two week pictures and progress! (If you can't tell I took these by myself with my phone propped up on a chair, boxes, and a book with two kids running around...haha...it worked...kind of!)

Two week progress front view

Two week progress side view

Two week progress back view

:Measurements:

Weight: 132.7 (-3.5 lbs.)

Chest: 33 3/4" (-.75")

Waist (smallest part): 28" (-1")

Belly (biggest part): 32 1/4" (-1.25")

Hips: 38" (-1")

Thighs: L 22.25" (-.5")  R 23" (-.5")

When you commit to reaching a goal and stay consistent things will happen! My next group starts Monday, September 1st! Are you going to commit?

I'm ready to take September by storm and keep going! Are you? ;-)

Seasoned Coconut Chicken

When I'm cooking I like it to be simple, healthy, and yummy! That's not too much to ask, right? You see, I just figure why put in the effort if it doesn't meet that criteria! ;-)

This chicken meets all those requirements and I LOVE it! I came across it when I was in a hurry to feed 4 hungry missionaries and only had 40 minutes to get dinner ready! It was a total experiment but I figured growing, hungry missionaries would be great to try it on! :-) Now, it does have Ranch Seasoning on it which is not exactly clean. But, I'm okay with a little ranch seasoning on my chicken now and again. I no longer eat Ranch dressing but that doesn't mean I don't like the taste! Everything in moderation! ;-)

So, that is how this recipe came to fruition!

Sorry I'm not a better photographer! ;-)

Seasoned Coconut Chicken

Ingredients: 

Boneless Skinless Chicken Breasts
Extra Virgin Coconut Oil
Parsley (fresh or dry)
Tony's Seasoning
Ranch Seasoning & Salad Dressing Mix
Salt & Pepper

Directions:

Preheat oven to 350 degress. Coat bottom of baking pan with coconut oil. Place chicken breasts on pan and give them some spice! ;-) I just sprinkle some of each on there until I'm happy! 

Bake in oven for 25-30 minutes or until cooked through. 

Serve with a side of veggies and fruit and if you want a little more of something serve with some sauteed potatoes. 

I hope you can ENJOY it too! Happy Sunday!

My PiYo Casting Call Journey: Week 1

If you are following me on Facebook you probably know that I submitted my before photos into the PiYo Casting Call. I had already started PiYo about 3 weeks before and I fell in love with it but then decided I really wanted to step up the accountability by dreaming big and setting a big, hairy, scary goal to be chosen for the PiYo Casting Call, be in the infomerical, and meet Chalene Johnson!

This meant really committing myself to getting every workout in and really dialing into my nutrition! I set the goal and I started a group with others to keep me accountable and focused and I just finished the first week!

I was not completely accurate on all my portions or on all my categories this week but I ate 100% clean, no cheats! That felt good just to know I could resist the temptation of unclean food and cheat meals when I had cupcakes sitting in front of my face! ;-)

Today was our day to take our stats. This means pictures, measurements, and weight. And, I am being vulnerable here to share with you all my progress so that you know what is possible when you commit to the PiYo program and nutrition guide!

So, here are my one week progress pictures! And, remember these are taken first thing in the morning...and I am not a morning person! ;-) I try to smile sometimes.

My weight and measurements are as follows with my stats from today and the difference in parentheses!

Weight 134.6 (-1.6 lbs.)
Chest: 33 3/4 (-.75)
Biceps: L 12 R 12 2/8 (+2/8)
Waist: 28 1/2 (-1/2)
Belly: 32 3/4 (-.75)
Hips: 38 1/2 (-.5)
Thighs: L 22 1/2 (-.25) R 23 (-.5)
Calves: L 14 1/2 R 14 1/2

No, my results are not incredibly dramatic but I can tell a difference and if I've learned anything progress takes time and consistency! I am very pleased to see progress though and especially excited to see myself losing inches in my hips and thighs, which I haven't lost anything on in over a month! :-)

This is an 8 week program with 20-45 minute workouts, once a day. I am not working out tirelessly at a gym (ain't nobody got time for that). I am not starving myself, just eating good, clean food and drinking Shakeology. I still have a long ways to go but I am confident that if I am committed and consistent I will see great results. I am confident you can too!

If you want more information on the PiYo program, Shakeology, or being part of a challenge group please comment with your email! I love helping others see their potential and strength as well. It is a passion of mine!

Clean Eating Granola

I am a total cereal fanatic but most cereals these days are FULL of refined flours and sugars. They just don't fit the bill when it comes to clean eating. My kids inherited that love for cereal and it just so happens I married a husband who loves it too!

So, I was in a quandry about getting my cereal fix in but sticking to my clean eating lifestyle I have adapted. This brought me to granola, which is just like cereal but probably better! I've tried a few different recipes and made my own in the process that we have been devouring lately! :-)

I love just eating mine with some skim milk. You might like yours with some greek yogurt. Whatever way you eat it, it's delicious!

Clean Eating Granola

Ingredients:

• 2 cups oats
• 1/3 cup sliced almonds
• 1/3 cup unsweetened applesauce
• 1/4 cup honey
• 2 Tbsp. pure maple syrup
• 1 Tbsp. cinnamon
• 1 tsp. almond extract
• 1-2 Tbsp. chia seed, ground flax, or flaxseed
• Raisins or cranberries as desired

Directions:

Preheat oven to 325 degrees Fahrenheit. 

In a large bowl whisk together applesauce, honey, maple syrup, cinnamon, and almond extract. Add oats and chia and mix well. 

Spread onto a baking sheet lined with parchment paper and bake for 40-45 minutes, stirring every 15-20 minutes, until lightly golden brown.

Immediately add raisins and stir after coming out of the oven. Store in an airtight container and serve as you like.

Sweet and Sour Chicken (Clean Eating)

Before I started eating clean the two words clean eating just flat out intimidated me. I thought I could never eat normal meals again. It would be all lean meat and vegetables with nothing that really bursted with flavor. Haha...was I ever wrong! In fact, the clean eating foods and meals I eat now are more rich with flavor than my food ever has been before. You don't have to add artificial things and packaged products to increase flavor. There are natural options and spices totally make your meal what it is!

I decided to try this recipe on Sunday. I've made clean Orange Chicken before and loved it (a recipe for the future) but I didn't have any oranges or orange juice so I opted for Sweet and Sour Chicken. This recipe is adapted from Clean Eating Mag.

Photo from Clean Eating Mag (because it is much prettier than mine :-))

Sweet and Sour Chicken

Ingredients:

• 1/4 cup liquid aminos
• 4-6 tbsp raw honey (to your liking)
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1/4 tsp crushed red pepper flakes
• 1 1/4 lb boneless, skinless chicken breasts (about 4 breasts), chopped into 1-inch pieces
• 1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)
• 1 medium yellow bell pepper, cut into 1-inch chunks (about 1 cup)
• 2 cups pineapple cut into chunks with juice
• 12 sprigs fresh cilantro, chopped (about 1/4 cup)
• Coconut oil for sauteing chicken.
• Cornstarch mixed with water for thickening if desired

Directions:

Mix together liquid aminos, honey, garlic, ginger, and red pepper flakes in a blender or food processor. Saute chicken and peppers in coconut oil. When close to being done add in your sauce. Bring to a boil and add in pineapple with juice. When boiling again add cornstarch and water mixture in while stirring rapidly to thicken as desired. Garnish with cilantro.

Serve over brown rice with some vegetables on the side.

*Make sure not to overcook your chicken, drying it out.

Enjoy!

A Typical Day of Clean Eating

And, here it is! A typical day of clean eating for me! 

I usually eat 5-6 small meals a day! That is one of the basics of clean eating and it is essential to keep your metabolism going and your body fueled. It is perfectly normal to be hungry every 2-3 hours! That's a good thing! So, here are my 5 small meals today! 

Meal #1: A hashed potato with shredded zucchini and sliced peppers along with two poached eggs.

Meal #2: The healthiest meal of the day! My Shakeology! There is no way for me to pack in all the super foods it contains even in a day without drinking this. Natural, whole foods, ground up to deliver your body optimum nutrition it won't otherwise get. I go a day without it and my body is low on energy, digestion is slowed, and I just don't feel as good. It's a non negotiable in my day, EVERY day! Lately I have just been drinking it with water and ice in a shaker cup. Every once in a while I'll add some pure orange juice or watermelon juice in there too! I used to do my shakes in the blender with fruit, ice, spinach, and/or sometimes peanut butter but Strawberry shaken with water and ice is just what I'm into right now! Simple!

Meal #3: Crock-pot chicken with mixed veggies and watermelon. I meal prep my meat, veggies, and fruit on Sunday nights so I have enough for the whole week and that makes meals super quick for all of us! I like quick!

Meal #4: A sliced apple with natural peanut butter and some baby carrots (not pictured).

Meal #5: Clean Lasagna with sliced cucumbers. I use either lean ground turkey or lean ground beef with a can of organic tomato sauce and diced tomatoes with some water and spices for the sauce. The noodles are whole grain and I use a mixture of skim ricotta or cottage cheese with spices for the cheese. Layer it or mix it all together and sprinkle some mozzarella on top.

Meal prep at the beginning of the week saves me so much time. This past Sunday I cooked up our chicken in the crock pot, browned lean ground beef and lean ground turkey, shredded zucchini, sliced peppers, cut watermelon, and cooked veggies. It makes eating clean much easier to have my meal plan and food prepped and ready so I don't waste time thinking on what I'm going to eat and then give into temptation of something from a box or a package that is highly processed. Nathan can pack his lunches in a flash and he has a bag of Shakeology at work so he can have one of those meals on a quick break instead of some vending machine cookies or chips.

And, just a quick note! When you are eating healthy foods you don't need to feel starved. I am completely satisfied and I don't have to workout for hours a day to still lose weight or get fit. Most days my workouts are between 25-50 minutes.

There you have it! I will also be adding recipes and meal tips to the tab at the top of the page so follow the blog and check them out! 

Why I Love Shakeology: Reason #3,296

There are quite a few reasons why I love Shakeology and I could go on all day about them! I'm passionate about it because it has changed my life and I have seen it change the lives of countless others!

Shakeology is widely known to help with weight loss and yes, it helped me lose weight but more than that it helped me with my health. It is not just a weight loss shake...it is a health shake! With over 70 super foods in the formula it is designed to fuel your body with the best nutrition in a natural, safe way without all the fillers and nasty chemicals other protein shakes or weight loss shakes contain. There is just nothing else like it on the market and it's clinically proven to help you lose weight, reduce blood sugar levels, and reduce cholesterol.

It's AMAZING the things that happen when your body starts getting the nutrients it actually craves. Part of the reason we are so overweight in this society is that we don't understand the difference between fullness on a volumetric level vs. a cellular level. We keep feeding our bodies because it never gets what it actually needs. With Shakeology, your body gets a daily dose of dense nutrition that it is impossible to get in a day otherwise and you are feeding your body the stuff it actually needs. Your cravings subside because the body realizes it's full of what it needed.

My Personal Tranformation

Besides that, there are a million more benefits including reducing blood sugar levels, increasing energy, reducing cholesterol, reducing blood pressure, improving digestion, balancing out hormone levels, and so many more. It has changed the lives of people with Chron's disease, Irritable Bowel Syndrome, Diabetes, Insulin Resistance, Depression, Constipation, and so many more frustratingly debilitating illnesses.

Today I want to talk about Migraines and headaches. I don't think I've shared too much that I use to get a headache every day! Some days they were debilitating and turned into migraines. I couldn't focus and I was not able to function well. I'm lucky I've never had chronic migraines, but chronic headaches, I had them! I was taking ibuprofen ALL THE TIME and we all know what that will do to your liver and more! It was not one of the initial reasons I started drinking Shakeology but after a while I noticed  those daily headaches went away! I can say now that the only reason I get headaches now is if I am dehydrated or I need an adjustment from the chiropractor from issues due to previous back injuries.

Lindsey, another coach on the great team I am a part of struggled with chronic migraines. She said:

Not to mention she's had an awesome tranformation!

"I can't remember a time when I haven't struggled with migraines. I have gone to the hospital, been in bed for days, thrown up, literally not been able to stand up, etc. I have been this way for YEARS. I finally went to a doctor over a year and a half ago and was put on a daily Verapamil. I would also take Imitrex on the days that I did get a migraine. 

The insurance company only allows 9 Imitrex per month though. Every month I would max them out and I would have taken all of them before the month was up. Since taking Shakeology, I have never taken all 9. I ONLY have a migraine when I don't get a good night sleep. I no longer have unexplainable, random migraines. For me, this is ONE of the many benefits I have had from Shakeology. I can't imagine not drinking it daily. It literally has changed my life."

Tracey, another coach on my team said:

 "I have not popped on single tablet for migraines, headaches, or insomnia since I started the shake in March!" 

There is a reason I drink my Shakeology every day and there is a reason Lindsey, Tracey, and so many others do as well. IT WORKS! I wasn't fully convinced until I decided to try it myself for 30 days and get my money back if it didn't work. I didn't get my money back...IT WORKED and now I make sure it's a daily part of the nutrition I put into my body because I know it needs it. If you knew the difference it made you wouldn't miss a day either!

Do you want to try Shakeology? Why not? There is a 30 day money back guarantee even if you drink all of it! And, if you don't want to commit to 30 days yet let me know and I can send you some individual one-serving packets to get you started! What do you have to lose besides maybe those migraines and/or headaches? You might just save some money as well when you don't have to pay for all your medications and doctor's visits! Lindsey is saving money!

PiYo: Days 1-2

I decided to start PiYo yesterday on a Tuesday but just double up on today's workouts to catch up. It worked better for me to start on the first of the month so I did. I love that I can start on my own time! :-) I have a challenge group starting up on Monday, July 7th so I wanted to be a week ahead so I could experience and know what to expect to help my challengers!

I got my Week 1 Meal Plan all figured out and I'm ready to finish out this week strong! The nutrition plan with Piyo is very similar to the 21 Day Fix without the containers and some of the foods that are allowed in the categories vary but it makes things very simple to follow! After you calculate your calorie intake you are put in a certain tier where you are allowed a certain number of serving from each category.

I am in Tier 1, which allows 1,200-1,399 calories. The thing I love about this program and many of the other nutrition guides with Beachbody program is you don't have to count calories. If you follow the food list and serving guide you should be falling in that calorie range. It's perfect because I LOATHE COUNTING CALORIES! I know I'm not the only one! ;-)

In my tier I am allowed 4 Lean Protein, 4 Primary Vegetables, 3 Healthy Fats, 2 Secondary Vegetables/Grains, and 2 Fresh Fruit.

Here is my Week 1 Meal Plan for a great example on how to balance those categories out:

It's so nice to have these meals all planned out because I can prep them for the whole week and spend hardly any time in the kitchen! Yay! All I need to do is check out what I have planned for that meal and then follow the serving size in the book and go for it!

Day 1 workout, Align: The Fundamentals was a good review to help get oriented to the different moves being used and how to do them correctly!

Day 2 (yesterday), nutrition wise, for me went pretty good but not as well as I had hoped because my day exploded and got busier than I anticipated. I wasn't completely prepared with my meals prepped and so dinner ended up being off and I didn't get all my snacks in. I am committed to getting some of my meals prepped today and following the meal plan today!

Today is double workouts to catch up and this morning I got in Define: Lower Body. I definitely felt things working but I didn't have to jump and run like crazy to get a good workout. Perfect and refreshing! Tonight I am going to be doing Define: Upper Body and I will let you know how that goes tomorrow since it is considered part of Day 3 and I'm only reviewing the first two days right now!

Sorry, I have no music for the video today. It's boring without any but I'll have some going for the next one! :-)

I am really excited for this journey and for my group to start on Monday so we can experience this awesome program and rally together to start it out strong!

My PiYo Journey

It's the morning of July 1st and a Tuesday. I know it's not the start of a new week but it just worked better for me to go ahead and start my PiYo journey today. I will be starting today but doubling up on my workouts on Wednesday to catch up!

What is PiYo? It is an incredible 60 day workout program that you get without beating yourself up. It is the perfect mix of Pilates and Yoga that come together in a fast paced workout to help you get results with low impact training and it comes from one of my favorite Beachbody trainers, Chalene Johnson!

I will be starting this program today with the PiYo nutrition guide and Shakeology to help me along the way! I am excited about starting this program because I have been dealing with a hamstring and wrist injury that have been very frustrating the last few months. They are very close to being healed completely but I still have problems every once in a while. I've heard great things about this program helping to heal your body and be gentle on you while still getting great results. I think this might just end up ranking up there as one of my favorite programs!

Please join me on my journey! I will be posting reviews regularly about both the workouts and nutrition plan and sharing my progress with you, complete with weight, measurements, and pictures! And, if you have any questions or are interested yourself please comment below the post or email me at fitnessempowered87@gmail.com. I'd love to have you join in on my next challenge group!

Okay, I'm off to work on my meal plan! If I were to say I am excited it would be an understatement! :-)

My Journey to Finding Joy in the Trenches

In October of last year I decided to make a change. I was really struggling. I was unhappy, tired all the time, and still struggling with depression after having my little Kaliana Brooklyn. I needed something to work towards. I LOVE being a mother but I needed something for me. At first mention I thought I was being selfish. However, I realized quickly that taking care of myself would seriously change the whole dynamic of our home and my efforts in motherhood.

I started living a new healthy lifestyle that consisted of good nutrition and regular exercise. It became my outlet of sorts and a way to be proud of myself. I was accomplishing something great which I wasn't sure I could do. I was scared I would fall flat on my face but honestly, I'm pretty sure I had already fallen flat on my face so what could it hurt?

I lost about 20 lbs. and around 18 inches overall in the span of about 4-5 months by working out 25-30 minutes a day, drinking Shakeology, and eating clean so I decided to start running online fitness challenge groups. These are what helped me stay on track and keep working towards my goal even when it got hard. I was accountable and I had support from others working towards similar goals. I started Fitness Empowered on Facebook and shortly after on Instagram to help inspire others to realize their own potential and to find a place of empowerment. I truly found that there could be joy, even when we were deep in the trenches of a long, hard day.

Finding joy in those trenches inspired me to share even more. Fitness was a huge part of finding my joy but it also came through my faith, my family, and my divine calling in life as a mother. I wanted to share it all and well, that brought me to this spot. I worked on the idea of a blog for a couple months until this little blog of mine, Finding Joy in the Trenches, came to fruition. This is my place to share it all and help inspire others to start finding joy in their own trenches.

I'm grateful for the opportunity to share with so many through blogging, Facebook, and Instagram. Social Media can be a tool used for great good! So, in an effort to keep everything consistent all across the board Fitness Empowered on both Facebook and Instagram will now become part of this journey to Finding Joy in the Trenches. I founded Team Fitness Empowered in an effort to help others on their own journey to better health and there will be no changes to that team. It will remain that way and if you want to learn more about my team and how you can join it as a customer or a coach please comment or email me at bensshar@gmail.com.

I have found that the most important callings in my life are also those that require sometimes a great deal of time spent in the trenches and they are not separate in my life but they all run together and without one I would not be the same person. Please join me in the journey to Finding Joy in the Trenches of Faith, Family, Fitness, and Motherhood.

You can find me on Facebook at:

https://www.facebook.com/joyinthetrenches?ref_type=bookmark

I am also on Instagram at:

 http://instagram.com/joyinthetrenches

I honestly pour my heart and soul into this and I would feel honored to have you be a part of it! Please come follow me and share your stories with me as well at bensshar@gmail.com. I am truly inspired by all of your stories and I would love to share them with others alike.

Carry on. Find joy in the trenches!

My Road to Health and Fitness

Health and fitness have not always been a highlight of my lifestyle. I grew up with a low self image and I worried about being "skinny" constantly. I wanted to be accepted and I believed that in order for that to happen I needed to look a certain way. Through high school and college I obsessed about it and I did just about every thing you can think of to try and lose weight, get skinny, and reach that ideal body type to be accepted.

Fast forward to 4 years ago when I might an amazing guy who changed my life. He is now my husband and I couldn't be luckier. I learned a lot from his view of who I was and I started to accept my body. I had my son, Kamden Wade, 15 months after being married to that wonderful man. Although this was a highlight of my life, shortly after I struggled with postpartum depression and the realization that my body was very different and that it wasn't going to return to a normal state overnight.

The postpartum depression slowly faded and I was able to lose a good deal of my baby weight. When Kamden was short of a year old we found out I was pregnant with our little girl, Kaliana Brooklyn. I was exercising at a local gym 4-5 days a week throughout most of my pregnancy but I still gained more weight than I would have liked. I was a little more prepared this time around that I might deal with the postpartum depression but that doesn't make it any easier when it does creep into your life.

I was exhausted, depressed, and unhappy. I wasn't sleeping well even though my sweet baby girl was...I struggled with the postpartum depression...I had no energy...and I just didn't feel good. 

In October of 2013 I decided to start something for myself. I found an escape through health and fitness. I started eating clean, drinking Shakeology, working out with Beachbody programs, and participating in an online fitness challenge group.  The next 4 months I lost close to 15 lbs. and over 18 inches on my body. I became an energetic person...I slept like a baby...I found confidence in myself and my abilities...and my depression faded much more quickly as I began to take care of myself.

Transformation from October 2013 to February 2014

In December 2013 I became a Beachbody coach so that I could run my own online fitness challenge groups to help inspire others and help them find a confidence and belief in their bodies. I love having the opportunity to run these group and share with others the amazing products that helped me change my life. 

Eating Clean: A Labor of Love

I know that title sounds kind of cheesy and a little ridiculous but I seriously believe clean eating is a labor of love.

Image found here.

Why?

1. I eat clean not because I hate my body but because I LOVE it! I promise I have not changed my eating habits out of a sheer will to be skinny. It just doesn't work that way. I feed my body good, wholesome, clean food because I want my body to run efficiently and I feel a million times better physically and emotionally when I do. I have more energy...my mood improves...I sleep better...my depression improves...and I just feel better!

2. Clean Eating isn't always easy. Let me be completely honest and say that some days it's really hard. You are cutting out all the processed junk so when you are eating real food that has been processed as minimally as possible you have put in a little more effort. However, that doesn't mean it has to be complicated. Clean meals can be simple but delicious at the same time. It doesn't all come in a day, a week, or even a month. It will take time to change all your habits and make clean eating into something you can make a lifestyle but I promise you it can be done and it is well WORTH it!

Picture taken by me and posted to my Instagram fitness page.

So, what does eating clean entail? Here are the basics for you that I have laid out in five steps.

1. Cut out and limit processed foods as much as possible. That means when you are grocery shopping you want to stick to foods on the outside perimeter of the store for most of your food. Most things that are canned, boxed, or bagged are not going to fit into your diet but remember that not all of these things are bad for you too. Whole wheat pasta, whole grains, and oatmeal are all great choices in the middle aisles. Beans, chickpeas, and natural peanut butter are also all foods that can be incorporated into a healthy, clean-eating diet. Read the ingredient list and if it's lengthy or unfamiliar chances are you don't want to eat it. 

2. Eat your whole foods (those that don't normally have a commercial) as much as possible. Eat your veggies and your fruits. Consume good sources of protein and mostly lean meats. Mother Earth won't lead us astray. What grows from her ground is going to nourish your body and mind in a much better way than anything man made! ;-) Stick to whole grains and get rid of your refined grains. Stop using white flour and sugar or anything that contains it. They are processed so replace them with whole grains and natural sweetners.

3. Don't completely eliminate fats, just eat healthy ones. Cut down on your saturated fat. When you have a sandwich replace your mayo for avocado and next time you have a salad do a quick, homemade vinaigrette rather than store bought ranch or top it with some nuts rather than cheese. Chose natural peanut butter over cream cheese on your toast.

4. Cut out your alcohol, soda, coffee and juice drinks! Any of these beverages are actually most often dehydrating you, they are full of sugar, caffeine, or both, and they are only added calories or sugars. Your body needs water! Drink it! And, if you get bored start infusing your water with berries, cucumbers, mint leaves, basil leaves, and more! Get creative and make it more fun. If you can't give it up completely then limit it. Gradually cut one a day out until you don't need it anymore. You can go cold turkey but remember your body will have withdrawals because it was mostly likely an addiction. ;-)

5. Cut out your sugar and watch your salt intake. Sugar will turn to fat. I promise. The white sugar we pile on everything is extremely processed and your body does not process it. Use natural sweeteners like honey, stevia, agave syrup, or coconut sugar. You can still have treats but make it a clean eating treat that you can have in moderation and still not ruin all your hard work. When it comes to salt, chose Pink Himilayan Salt. It is minimally processed and still contains the minerals your body needs. Other salts can make you body retain water and just add to your sodium intake. If you need more flavor to your food spice it up with herbs or seasonings with limited salt.

6. Don't starve yourself. You need to fuel your body and to do that you need to be eating often. Eat 5-6 small meals a day to fuel your body and keep it from going into starvation mode and storing fat. If you want energy you need to provide your body with the means to make that energy by feeding it complex carbohydrates, lean protein, healthy fats, vegetables, whole grains, and fruit (nature's candy)!

Pictures taken and compiled by me to post on my Facebook fitness page.

Most importantly, clean eating is something you should be able to make into a lifestyle that works for you and your family. My definition and your definition might sometimes be a little different but overall, the goal is to feed your body clean, wholesome food not once in a blue moon but regularly as a lifestyle you can make your own and be consistent with.