Okay, back to this ketone thing I mentioned earlier in the week. As I said, ketones are produced naturally by the body after intense exercise, during times of calorie restriction, and after periods of fasting (like over night if you're getting enough sleep, but that's another post on it's own!).
Basically being in a state of ketosis means that your body is choosing to burn body fat reserves for fuel rather than ingested or stored glycogen (which comes from sugars and starches - or carbohyrates in general). By adjusting how much dietary fat you consume vs your carbohydrates and proteins, you can help coax your body into a state of ketosis over a few weeks or months. This puts you in a place where you get to eat lovely fat filled foods (think avocados, eggs, and your favorite nuts) while supplementing with lots of veggies, some fruit, some protein and now and then some starches. As a dietary plan it is doable, and from my experience quite enjoyable, but getting there takes time and persistence. And, probably most significantly, changes to how you socialize. Because we all socialize around food. That's just the way the world works. But for me, it meant saying "no thanks" to Mom's homemade spaghetti. Or skipping drinks and dessert outings with the girls. All because they didn't fit with my keto meal plan preferences.
So this time around, I am again transitioning my diet to be more inline with keto or paleo ideas, but I don't have to be there ALL the time because I am adding liquid therapeutic ketones to the mix now. These will flood my body with ketones to help keep my body in the that fat burning zone even when I stray off plan nutritionally (which means no more sad looks from Mom on family dinner night!!).
This week I tired both the Chocolate and Maui Punch O//S options. I went with the "uncharged" or caffeine free versions because I'm not a coffee drinker and my system doesn't handle caffeine well. And I gotta tell you - WOW!!! For a girl who basically consumes water and tea for beverages, Maui Punch was like adult koolaide that is still good for me. I'm hooked! With only 40 cals per serving and no sugar because it is sweetened with stevia - I was in guilt free taste heaven! I was skeptical about the chocolate flavour. I just didn't think it would work out in a water base. But again, yum! It felt like a little chocolate treat in my day that was super tasty and doing good things for my body!
And, yes, there are a lot of exclamation points above. But that is because I am totally jazzed up about this product. I love that I can get nutritional support, that is healing for my body, boosts my energy (we'll talk about that in a minute), has a clean ingredient list, and TASTES LIKE FUN IN A BOTTLE. I feel like the worst case scenario in this little experiment is that my taste buds were happy, which added to my joy. Not bad for a worst case.
And on the best case side, while I didn't magically lose a significant amount of weight (there are no fast fixes peeps, sorry) I did notice a HUGE boost in my energy levels, my productivity, and my desire to do things that are good for me. I slept better. Found the time in my day to get a workout in without it crashing my energy or feeling like a time drain. And I didn't spend my days grabbing poor choice snack food to get through afternoon energy slumps. I really was surprised by how great I felt!
In summary taking the therapeutic ketones flooded my body this week with beneficial compounds, and flooded my life with a great deal more energy. This led to getting more done and having more time in my day. Which led to the desire to do other health promoting things like preparing better meals and moving my body in healthy ways each day. And being able to maintain these healthier patterns because of the energy received from the ketones will lead to a healthier, stronger, more youthful body at an ideal weight, and a more active, productive, engaged life. I'm kind of digging that scenario and looking forward to sharing the longer term impacts!!
So there you have it. My experience with Therapeutic Ketones this week. I'm ready for more and for all the benefits they bring with them. If you're ready to be converted and to experience similar results for your life, get in touch. I'd love to share this with everyone!!
Hi there HBL Friends!
Hope your day is going well and that you've taken some time to do something wonderful for yourself. Because taking care of you needs to make it onto your "To Do" list every day, even if it's in small ways.
Taking care of me today means sharing some over due news with all of you ... and that is that Homebodies Lifestyle Design has a new home!
I recently relocated to my home town of Collingwood Ontario, and am super happy to be hiking the cascade trail, trying out curling and getting ready for ski season. It is good to be back. It is good to be at home once again.
It is also amazing to be offering my personal training, mindful movement, and wellness services in the local area. So for those of you in Collingwood, Nottawa, The Blue Mountains and Thornbury, let's connect. I want to help you MOVE well, LIVE well, and BE well starting today!
If you're looking to connect in person stop by TAG Fitness any time (that's my new gym home base), or shoot me an email and we'll set up a meeting at your place.
Thanks everyone. Back soon with more health and wellness tid bits. Take care of yourself until then.
I have a thing for country music. Well all music really, but there is a special place in my heart for soul touching country songs, and Automatic by Miranda Lambert is one of my favorites right now. The video, the lyrics, the melody. All speak to me and my desire to live an unhurried, easy going life. If you haven't heard the song give it a listen below!
Every time I hear this song one particular line stands out to me ... "if you had something to say you wrote it on a piece of paper, put a stamp on it and they got it three days later"... or something to that effect.
As all of my oldest friends can attest to, I LOVE writing letters. I get that email/text is fast and convenient and let's us reach out easily to friends and family and the world at large. But there is still something so special about opening the mailbox and finding a little something special meant just for you, knowing that someone took the time out of their busy life to craft that something special with you specifically in mind. It kind of makes my heart sing a little just thinking about putting a stamp on a note and sending it on its way.
Which is why I am so excited to let all of you know about my new program that will be launching in the spring. It is a collection of letters, from my heart to yours, offering words of wisdom & practical pointers from my 12 years in the health & fitness world; words of support & encouragement from my experience as a life coach; and some great home design & feng shui tips because I am kind of OCD and can feel the energy in a space!
This program is in its beta testing stage and I am looking for a few brave souls to offer constructive feedback on the first letters in each category and to weigh in on the program particulars and pricing. If you have any interest in helping me out and making this program the best version of itself, I would love the input. Just send me an email with your name and full mailing address and we will get this party started!
The first 10 people to get in touch will participate for free. All others interested in helping out with this beta test are welcome to do so for just $10.00 by visiting the Getting Started section of the website (www.homebodiesdesign.com) until January 15, 2016. After that the program will be ready to launch at full price.
Accountability is one of the greatest reasons to higher a personal trainer or wellness coach because it is amazing what we will do for others that we would not do for ourselves. I can't tell you how amazed I am each day at what my clients push themselves to achieve simply because I asked them to. It is truly awe inspiring!
But what do you do when you are the trainer? Who holds me accountable? Well generally that means holding myself accountable and sometimes that goes well and sometimes it doesn't. Yes, even personal trainers suffer with motivation issues now and then (pssst .... we are human too!). And I have been finding myself in a motivational tail spin lately. I blame it on all the fun I have been having this summer, but regardless of why I've hit a bump in keeping myself on track it is my reality these days.
I have a lot on my plate that I want to achieve and I need to find a new way to hold myself accountable. So, in a departure from my usually very private ways, I am asking all of you to be that accountability for me. Below you will find a list of the goals I want to achieve by the end of the year and where I am starting with each of them. What I need from you is a kick in the pants every now and then. Someone to ask me about them to help keep me on track. Someone to share their goals so we can work together and support each other. What I will give in return is a monthly update on where I am at with each of my goals and the successes and obstacles that have arisen in the month.
How does that sound? Like a fair deal I hope! Thanks in advance for your support and being my partner while I get myself on track. If you are finding you need that support too join the community; stay in touch; or get yourself a weekly training or wellness session and let's get on this together!
Goals to Achieve by the end of 2015
1. Continue my daily smoothie routine right through to December 31
2. Do yoga at least once per week (that's only 16 yoga sessions total by the end of the year)
3. Be able to run 5 km in under 25 mins again (this is something I used to be able to do, but I don't love cardio so I tend to slack off in this area and not challenge myself)
4. Find two health loving people helping partners to join me in my USANA business
5. Be able to do 10 body weight chin ups
Achieving these goals means that I have spent my time building daily routines that support my health, my family finances and my spirit, and I am so looking forward to sharing how the journey goes.
Five days done! Yes :) Proud of myself for making it through the whole program. But it wasn't really that difficult. In fact I would have to say the Reset Challenge was quite uneventful. I was full each day and fueled well enough to do workouts. The shakes and bars taste great and everything was packaged in an easy to follow, grab and go format.
The real challenge now is staying on track with healthy, health promoting food choices in the face, once again, of all the treats and temptations in our world. I get it, eating well is hard when we surround ourselves with restaurant options, packaged convenience foods, treats, and desserts. Food is how we connect with others and making changes to the food some times feels like we will be impacting the connections as well. But I choose to look at it like this ... healthy food choices shared with good friends and family help make everyone healthier and happier and really that is what we are looking for in life.
So would I recommend the Reset challenge? Yes. For anyone struggling to make a clean break with eating habits that are holding them back. This program gives you the time and space away from your regular choices to get ready for something new both physically in your kitchen and mentally. For the already healthy and fit? Probably not.
My results ... 2lbs down, and craving real flavourful healthy nourishment by the end of it.
My farm fresh scrambled eggs and beefsteak tomato slices this morning were heavenly. But I will keep the Vanilla and Chocolate Nutrimeal powders on hand to add to my regular smoothies still rather than the brand I was previously using.
Cheers to a day full of fabulous food and taste sensations :)
Hugs ... J
Almost there! One day left on my 5 day USANA Reset Challenge. The first two days went well, although there were some adjustments needed to make the meal timing work better for my body and lifestyle. On Day Three I woke up hungry and had a mild headache, but I stuck with it. And in all fairness, I have done more exercise than the program recommends. The Reset guidelines suggest a moderate walk aiming for about 3000 steps per day. I have walked 3k each morning, done another 30 mins of cardio exercise, and 30 mins of strength training on each of the first three days. Waking up starving on Day Four convinced me to take it easier with just my regular morning walk and some gardening later in the day. See below for my "meal" plan ...
Breakfast = Vanilla Nutrimeal in my regular morning shake of kale, lettuce, 1/2 zucchini, 1/2 cucumber, 1/2 banana, 1/2 cup pineapple and a cup of coconut water and a Fudge Delite protein snack
AM Snack = 1 green apple
Lunch = Chocolate Nutrimeal
PM Snack = Peanutty Bliss protein snack
Dinner = 1 cup cucumber salad and Strawberry Nutrimeal
Breakfast = Vanilla Nutrimeal in my morning smoothie with romaine lettuce, 1/2 zucchini, pureed root veggies and spinach baby food, 1 banana, 1/2 cup pineapple and Fudge Delite protein snack
Lunch = 1 cup baby carrots, Strawberry Nutrimeal and Fudge Delite protein snack
Dinner = 2 slices watermelon, 1 cup sliced fennel with olive oil and salt and Chocolate Nutrimeal
So far I would say vanilla and chocolate are my favorite shake flavours and the fudge bars are like a dessert. I have felt like I needed some extra fuel the past few days and have added some extra fruit and veggie servings to make up the difference. After some time off from exercise today I am feeling full and ready to tackle Day Five!
Hugs ... J
Okay, here is the summary of what I have eaten for the past few days on my USANA Reset Challenge. And my take on how things are going so far ...
Breakfast = Regular homemade smoothie with Vanilla Nutrimeal instead of previous protein powder includes one cup coconut water, kale, lettuce, 1/2 zucchini, 1/2 banana, 1 cup mixed berries. Not regulation Reset but I love my morning smoothies and have been having them for so long I would be lost without it
AM Snack = 1 green apple and Peanutty Bliss protein snack
Lunch = Chocolate Nutrimeal
PM Snack = Fudge Delite protein snack
Dinner = 1 cup mixed greens salad with oil and vinegar dressing and Strawberry Nutrimeal
Water = 2.5 liters
Overall I felt fine all day. Stuffed full by the end of it despite a 3k dog walk, 30 mins of stair climbing and a 30 min PiYo workout. Generally I would eat fewer meals over the course of my day to help with digestion and I think I will give that a try on day two.
Breakfast = Vanilla nutrimeal with 1 cup coconut water, kale, chard, 1/2 zucchini, 1/2 banana, 1/2 cup pineapple and Fudge Delite protein snack
Lunch = 1 cup mixed veggie salad with oil and vinegar dressing and Chocolate Nutrimeal
Dinner = Strawberry Nutrimeal and Fudge Delite protein snack with a handful of ripe from the vine in my backyard raspberries
This was a way better meal timing for my body. I have been full and fueled all day, able to go for a 3k walk this morning and do a 30 min PiYo workout and didn't feel like my whole day centered around eating. Meal timing is a highly personal thing and depends totally on what macro nutrient your diet is based on. For those that rely on starches like bread, muffins, bagels, crackers, wraps, pasta, rice, canady, etc, you will need to eat every 3-4 hours to keep your insulin levels, well, level. For those that build their meals on a protein and fat foundation will find they can go much longer between meals and maintain their energy level. I am firmly in the protein and fat camp and would say everyone can benefit from following a primal/paleo style meal plan and would recommend using the Reset Challenge to help transition from a starch based or processed foods diet.
On to Day Three!
Hugs ... J
Now that I am a USANA Consultant and business owner, I thought it would be a good idea to test run some of the products I have not tried in the past (the multi vitamin & mineral Essentials and myHealthPak I can say hands down are a boost to your health!), so I decided to give the Reset a try since I would be able to test out all the nutritional shakes and the protein snacks in one go. At the same time I would get a sense of what a 5 day Reset Challenge is like to help me judge who this product can help.
So what's involved in a Reset? Well, it's 5 days of 3 nutritional meal replacement shakes, 2 protein bar snacks, one serving of whole fruit, one serving of whole vegetable, 2+ litres of water daily, and an AM & PM myHealthPak of essential vitamins and minerals.
Now I usually counsel my training clients to steer clear of these types of "food like products" because I don't believe they should be the foundation of your nutritional plan for life. Health is built through whole foods. But ... some times we need to create a break between how we are eating now and how we want to eat and that is why I like the Reset package. It is only 5 days (a nice break from cooking if you ask me!!) and then you will be ready to start eating healthy solid foods that are in line with the goals, body and health you deserve. Because let's face it, fresh sweet raspberries are amazing and delicious and a gift from nature but they can't compete at all with manufactured raspberry flavoured cookies, cakes or sauces. The chemicals that make up processed foods mess with our taste buds and our brains and make real, good for you, food taste like cardboard when in fact it is bursting with flavour!
Check back here all week to see how my experiment is going and if you feel like you could use a Reset stop by my USANA home base to pick up your own Reset Challenge Kit.
Hugs ... J
Over the past 12 years I have spent most of my time in the fitness industry as a personal trainer & healthy living coach. In that time I can't tell you how many clients have asked me what I think about vitamins, and wondered which ones they should take. And I have always struggled to answer these questions concisely in the past, because so many factors come into play when it comes to nutrition. I personally know that when I am taking a high quality multi vitamin and mineral supplement I feel way better. So I finally took the plunge and committed to my favorite brand ...
And well answering those questions all of you is now really easy!
First, YES, vitamins and minerals are needed to be healthy because of the crappy job we are doing taking care of our natural environment. Industrial farming is depleting the soil of vital nutrients, which means even if you eat a stellar diet full of fruits and veggies, you aren't getting the nutrients your body needs. Add to that the onslaught of chemicals and toxins we are exposed to in the air we breathe and the water we drink and your body is taking a pretty significant hit from all sides. That is why I recommend everyone take a multi vitamin & mineral combo daily, and consider adding omega3 & probiotics as well.
And, now for the best news. Drum roll please :)
As a new independent rep for USANA Health Sciences, I would recommend USANA as the brand to try. This company is the top ranked supplement company in the world, have won many awards, and are backed by Dr. OZ himself! For those who know what they are looking for when it comes to supplements, pop over to my Homebodies Lifestyle Design @ USANA home base and get started shopping. (Tip: ask me to set up an auto order to ensure your supplements are delivered right to your door so you never run out and it saves you some money!) For those that aren't sure where their health is at right now or what supplements might help, I recommend doing a True Health Assessment to find out what is right for you and your lifestyle.
Oh! And if you think you would enjoy helping others get healthier (no experience needed, I will show you all you need to know to get started) and are interested in joining forces with me and USANA , that would be amazing too!
Cheers to a new partnership and a great tool for building your best health and life :)
Fitness expert. Student of nutrition. Beautiful space creator. Wellness Coach. Tea maven.