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The Fascinating Science Behind the Tone It Up Bombshell Spell

Science behind the Tone It Up Bombshell Spell

I’ve always wondered about the Tone It Up Bombshell Spell and Meta D since they first came out a few years ago. They were and continue to be a huge hit. If you search the #TIUNutritionPlan, you’ll probably see that characteristic hazy orange sprinkled all over Instagram.

Once I bought the nutrition plan and looked at the ingredients of the Spell, I wondered what such a little 4-oz drink could do. Was it really worth it, or should I just skip it?

K&K said the drink was based on science, without much explanation.

Now, cutesy little vinegar juice shots are everywhere.

 

But why?

You hear constant warnings not to drink fruit juice, because it’s basically sugar water empty calories.

You also hear about how bogus apple cider vinegar is.

And honey? Basically just more added sugar. And you know how bad extra sugar is for your body.

And don’t you wonder if the minute benefits you might get from a little shot are even worth it?

So, why drink those little drinks then?

 

But, then I started drinking the Bombshell Spell. Every year during and after the Bikini Series. Whenever I’m ready to get my body back in gear.

What happens amazes me every time.

 

Whenever I drink it, the weight budges again.

Whenever I stop drinking it, the weight loss halts.

 

Not to mention the giddy feeling I get when I drink it. Since the drink has become a staple during the Bikini Series, I now equate that sweet tropical taste with summer! It’s a psychological trigger now.

 

But I wasn’t satisfied with “not knowing” how this drink works.

Because I love the science behind stuff like this, I did a little digging, and here’s what I found.

 

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The incredible benefits of pineapple juice

This article from Healthline on the benefits of pineapple juice had some really great insights into the potent properties of pineapple juice.

Bromelain, the medicinal enzyme in pineapple juice:

  • Reduces inflammation, especially post-exercise soreness
  • Suppresses cancer growth
  • Speeds up digestion
  • Improves fat loss

Beta carotene in the juice:

  • Protects your eyes
  • Protects against free radicals (that lead to cancer and heart disease)
  • Helps keep your brain sharp
  • Protects your lungs

The Vitamin C boost you get:

  • Bolsters your immune system, especially your defenses against the common cold
  • Helps prevent cancer
  • Protects your eyes
  • Protects against heart disease
  • Reduces the effects of stress by lowering cortisol and adrenaline levels

You also get a bunch of additional benefits from the calcium, magnesium, and manganese content of pineapple juice, like better bones and increased metabolism. The benefits are too long to list!

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Then, there’s the apple cider vinegar in the Bombshell Spell…

 

The fabulous side effects of apple cider vinegar

Apple cider vinegar, though a highly controversial dietary aid, does carry antioxidants and acetic acid which have been shown to:

  • Improve blood sugar and insulin levels, fighting diabetes
  • Help with weight loss by increasing satiety and reducing belly fat
  • Reduce heart disease risk

The fermentation makes ACV a great prebiotic, which:

  • Aids in digestion
  • Promotes healthy gut flora, which has a whole bunch of other benefits

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I found this version, which has the cinnamon, honey, and lemon in it already,
so all I have to do is add it to the pineapple juice.

 

The Unmistakable Benefits of Raw Honey

If you pour raw honey into your concoction, you get the following benefits:

  • Powerful antioxidants that fight free radicals
  • Antibacterial and anti-fungal properties
  • Phytonutrients with antioxidant and anti-inflammatory properties
  • Cough suppressant

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The powerful medicinal properties of cinnamon

If you add a dash of cinnamon to your spell, like I do, you get a bunch of extra benefits:

  • Improves metabolism
  • Super source of antioxidants to attack cancer-causing free radicals
  • Potent anti-inflammatory
  • Reduces heart disease risk (lowers cholesterol, triglycerides, and blood pressure)
  • Improves sensitivity to insulin and lowers blood sugar, fighting diabetes
  • Powerful antibacterial and anti-fungal

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Lime has some unmistakable benefits too, especially in the vitamin department with its potassium, vitamin A, vitamin B, vitamin C, vitamin D, calcium, and magnesium content, not to mention the antioxidants. Lime juice is also really great at kick-starting digestion and boosting metabolism.

 

Pretty wild, eh? Who knew you could get so much out of a tiny tropical drink?

You can see how pineapple juice is a heckuva lot more than just glorified sugar water and that apple cider vinegar actually does have some research-backed health benefits.

Plus, the Bombshell Spell uses only 4 ounces of pineapple juice, so it’s not like you’re overloading your system with sugar. And the sweetness helps counteract the strong vinegar taste.

If you were thinking about skipping the Bombshell Spell, I hope this information inspires you to reconsider.

 

To help you swallow that bitter vinegar taste, consider these helpful tips.

 

Tone it Up Bombshell Spell Tips

The contents of your Bombshell Spell make a big difference in how it tastes and how beneficial it is. To help you get the most out of your Bombshell Spell, remember to:

  • Drink the Spell in the morning while you’re fasted to ignite your metabolism
  • Wash your Spell down with water to protect your teeth from the acidity
  • Use pure pineapple juice, not from concentrate, to get the most benefits
  • Use organic, unfiltered apple cider vinegar, like Braggs or White House
  • Use raw honey, if available, to keep all the benefits intact
  • If your ingredients are available in an organic version, choose that

 

Do I think the Bombshell Spell is a miracle drink and the cure for cancer? Pfffff. Heck no!

But I do feel more…powered up, I guess you could say…when I drink it every day.

I do think it’s a great complement to a lean, clean and green diet and active lifestyle.

And it evokes positive summer vibes for me, so why not?

 

 

***Like the Bombshell Spell? You might also like this simple Green Tea Elixir. It has some of the same incredible benefits and more!

 

How about you?

Do you drink the Bombshell Spell every day? Do you notice a difference when you drink it versus when you don’t? Does the smell and taste remind you of summer too now?

Read This Before Buying the Tone It Up Nutrition Plan

Is the Tone It Up Nutrition Plan worth it?

So, you’re on the fence about purchasing the Tone It Up Nutrition Plan. You just can’t see throwing $150 out there on a glorified recipe book.

That’s how I felt too.

Heck, if I wanted to, I could find all the recipes online somewhere. I could probably find a bootlegged copy somewhere, but that makes me feel dirty.

I followed Tone It Up for a good two years before finally caving. Those thoughts above are why I didn’t make the leap sooner.

But after finally caving, I realized that it wasn’t just a recipe book I purchased.

Oh wait, before we go any further, let me just preface this by saying, I’m not an affiliate of Tone It Up at all. I don’t even think they have an affiliate program, otherwise I would’ve signed up. Their word-of-mouth marketing is strong enough to not need one. This is just me speaking from my own experience of being a 5-year member myself.

 

What you’re actually buying when you buy the Tone It Up Nutrition Plan:

You’re not just buying a recipe book for $150. That’s preposterous. I wouldn’t do that either. Amazon has plenty of amazing recipe books for under $10.

No, what you’re actually buying is your ticket into the inner TIU circle.

When you sign up, you get all the member benefits and you get to play with all the other TIU girls. You don’t have to “wonder” anymore about the plan, searching Pinterest, Instagram, and Google Images for sneak peeks of the pages. Haha, I see you;) (I did it too.)

Along with the recipe book, you also get a nutrition guidebook. It teaches you some nutrient timing basics and reasoning behind the plan. It gives you the plan breakdown and walks you through the benefits of eating lean, clean, and green. It also makes eating this way really fun…and hot! It’s not a crazy serious “diet” like some of the other plans out there. It’s a way to have fun with good nutritious food and hang out with your girlfriends in the process.

The plan also includes the infamous 7-day slimdown, Tone It Up’s proprietary slimdown-for-an-event plan that you’ll hear everyone in the community talking about.

Speaking of which…The level of FOMO that you feel in the community is enough to sign up alone, amiright? You see all the posts on Instagram of what everyone is eating, you feel the excitement when new plans come out, and you see everyone sharing their printed book pictures and you feel left out. There’ll be no more FOMO when you finally get it!

And it really works! You can see the evidence in all the transformation pictures out there. You see my own story! I have a seriously difficult time losing weight, and even I have been able to lose the weight when I follow the plan.

Another benefit of signing up is the member emails and exclusive discounts. Members get their hands on everything first. And they get their hands on some things that others don’t. There are some great members-only sales and discounts on TIU retreats, merchandise, apparel, and Perfect Fit.

 

 

You might say I have a (healthy) addiction. #toneitup #tiuteam #tiuplan #bbg #thekaylamovement #michellebridges #12wbt

A post shared by Jessica Collins (@jess_flashfit) on


Members also get access to all past and future editions of the plan and all the series meal plans. Every time Karena and Katrina launch a series, like the Bikini Series, a new meal plan comes out with additional recipes, along with weekly meal plans and grocery lists. You’re basically getting your eating plans for weeks and months at a time handed to you on a pretty coral and teal platter (probably with an etched mermaid on it to boot!).

It makes it a whole lot easier to follow along with their plans and get major results if you’re a plan member.

Another benefit: you’re only eligible for some of the series grand prizes if you’re a nutrition plan member. To be a Bikini Series grand prize winner, which is being selected right now, you must be a nutrition plan member.

You also get access to some exclusive groups in the community and on Facebook if you’re a member. They’ll only let you in if you are a paid member (and not a bootlegged one either, just FYI).

It’s a one-time fee of $150 to get you all.of.that!

 

As a businessperson, I can appreciate how TIU could’ve used a whole different business model and made a whole lot more money if they would’ve set things up differently. They could’ve created a membership program where members pay a monthly fee, which would’ve added up to well over $150 within a few months. That’s what a lot of other online businesses are doing.

Now it doesn’t sound too bad to pay $150 to become a plan member for life, right?

Do yourself a favor and just buy it already😉 M’kay? Call it an early (or late) birthday present for yourself.

Then come back here, and let me know in the comments that you did.

 

Those of you TIU babes who are already members, what is your favorite part about being a member?

Exactly How the Tone It Up Bikini Series Helped Me Lose 9 lbs (So Far!)

I showed you my transformation pictures in my last post (*shields eyes with hand*).

Complete TIU Bikini Series

And I’ve told you before how I will have a really hard time losing weight, despite working out 6 days a week religiously and eating *pretty* healthy.

Seriously, my weight after baby #2 has crept up past my highest weight ever, despite doing everything I know to do. I’m working out way harder than I did when I was at my heaviest (I was sedentary), more than anyone I know, and eating waaaaay more healthy than I did then (all-you-can-eat a lot).

It’s infuriating to say the least!

I’m still higher than my previous highest weight when I was sedentary, but it’s finally budging. Especially with the Bikini Series.

So, how was it that the Tone It Up Bikini Series finally did the trick?

I’ve been thinking a lot about this.

I really wanted to get to the bottom of it, because I want to be able to help other people. And I want to be able to return to this whenever I need a jump-start again.

weight loss before after tone it up nutrition plan

How was it that the weight came off this time?

  1. I followed the Tone it Up nutrition plan pretty closely. I chose Meals 1-5 from the nutrition plan and even had a nightly handful of dark chocolate chips. I had a few “off-plan” days for sure, but ate 95% on the plan. I really tightened up on the snacking, which was huge.
  2. I built my meals around veggies and lean protein: Start every meal with veggies and protein, because Lord knows we need more of those in our lives. If you’ve ever tracked your food for a few days, you’ve likely noticed that you don’t get enough veggies. That you eat too many carbs and too little protein. You likely just need to adjust that balance. You can do that by starting with protein and veggies at every meal and then building them out from there. Fats and carbs aren’t evil though. So, I had a lot of protein smoothies and egg scrambles for breakfast, salads and quinoa bowls for lunch, and chicken/veggie tray meals. Which leads to my next point…
  3. Don’t eat starches after 3pm. This is one of the recommendations on the plan. Our dinners tended to be chicken and veggies, sprayed with olive oil and peppered with seasoning. I tried to stay away from potatoes and noodles for dinner. Where I come from, that’s blasphemous. LOL. Meat and potatoes are dinner, not chickpeas and broccoli. But really. There’s something about starches at night that make your body hang onto it. I notice that I always weigh heavier in the mornings after I eat starchy dinners.
  4. Don’t think so much about food! Our culture has so many polarizing emotions around food. But food is just a thing that fuels our bodies. It’s important, but we don’t need to think about it so hard. I didn’t let thoughts about food get away from me in between meals. I prepped all my meals and I had extra snacks on hand, so I didn’t need to think about food all day. I knew what was coming and what to eat next, so I didn’t have to think about it. Without food on my mind, I didn’t feel compelled to keep eating when I didn’t need to.
  5. Don’t eat after 6-7pm. There’s something about eating late at night that makes our bodies hang on tight too. Allow your body to digest your last meal for at least two hours before bed. Your body needs to spend its sleeping time repairing and rejuvenating your body, not digesting. Any food left over in your system that you didn’t need for the day will be stored as fat. No thanks!
  6. Don’t “wing it” on the weekends. I have a tendency to prep meals for the workweek and just leaving the weekends to chance. Bad idea. During the challenge, instead of winging it, I had a plan. I prepped every meal for the week, even on weekends, so the weekends didn’t destroy all my progress.
  7. Build in backup snacks for your backup snacks. You know you’re going to be hungrier some days than others. Instead of assuming you just won’t eat when you’re famished (bad idea!), make sure you have some lean, clean, and green backup snacks. Then, a few backups for your backups. It’s way better to have all these extra snacks within reach than to assume you’ll be fine, only to end up desperately reaching for Lucky Charms or whatever other sugary monstrosity you have stashed away. When you’re hungry, eat. Just make sure it’s nutritious. Don’t starve and then cave!
  8. Jump into a fitness community: whether it’s on Tone it Up, Fitbit, Sparkpeople, Kayla Itsines, Lauren Gleisberg, Blogilates, or wherever else, find a tribe of fit-minded women you can join. The #tiuteam (that’s how you find them on Instagram) is super accepting and supportive of one another. Having hundreds of other TIU girls in my newsfeed and getting encouragement from them on my posts always energizes me. When you scroll through a newsfeed of women who’ve already worked out at 5 in the morning, you feel compelled to jump out of bed and get your own workout on. Several other fitness platforms have communities built around them too. Find one and jump in. The motivation works! They say you are the average of the 5 people you spend the most time with. Are those people fit-minded for you?
  9. Drink. Like, a lot. Drink until you aren’t thirsty. And then drink a little more. Honestly, if your body doesn’t have enough water, it can’t work correctly. Your metabolism can’t work correctly. So drink first before you eat to make sure your hunger isn’t thirst in disguise.
  10. Work on getting better every day, not just trying to be perfect on the first day. I think we have it backwards. When we start “diets” or any new goal, we tend to want to jump in with perfection on the first day. But that kills us! What if we started with better-than-normal and just got better every day from there? Do your best, do better tomorrow. When I had a bad day, I just jumped back in better the next day, and it paid off! Constant improvement works out a lot better than all-or-nothing.
  11. Move more. Besides your workout, make sure you build more movement into your life. I noticed that my weight went down whenever my Fitbit stayed in the 8-10k range every day. On days when I wasn’t quite that active, nothing happened. On days when I was over 10k, I woke up lighter. Get up from your desk every hour, stretch, walk around, and don’t plop down at night.
  12. Get your family on-board. My hubby is a trucker, so he’s been gone, and I made my family aware that I was following a plan to eat healthier. Otherwise, ice cream and donuts e’eryday, between my mom and father-in-law. And as much as I’m disheartened by my husband being away for long stretches, it has been really good for my weight loss efforts. Before, he was our chief dinner maker, which weren’t healthy. Hey, I can’t complain about a man who cooks dinner for his family, so I ate anything he graciously made. But once I had to start making dinner for myself and the kids, my weight started going down. I have control over what’s on our plates at night again, so I can make it healthy.
  13. I no longer have work temptations. Yay for freelance life! No more office donuts, vendor treat boxes, birthday treats, vending machines, and catered meals. Everything I grocery shop for and have at-hand are the only things I eat, and they are only healthy things. Makes eating healthy a whole lot easier.

Well, there you have it. My full analysis of why the Tone It Up nutrition plan worked when nothing else did.

To keep the momentum going, I’ve jumped into Round 2 of the Bikini Series, along with another group of women (more support!). So, I’ll be following the plan again for another 8 weeks to hopefully keep progressing from here. It’s working. I’m not going to mess with it. Plus, I love the recipes and the way I feel, so I figure it’s best to keep going. That’s what they mean about making a lifestyle change anyway, right?

 

How about you?

What are the tweaks that you’ve made in the past that have worked for weight loss? Anyone else have an extra EXTRA hard time losing weight?

2017 Tone it Up Bikini Series Transformation Results

So, the results are in for the 2017 Tone It Up Bikini Series.

Now, please be gentle with me, because I’ve never a posted a vulnerable picture of myself, like this, in a two-piece, on the internet before.

I hesitate….

But then again, I so BAD want you to know and SEE my results. I want that more than I want to hide.

 

So, here goes…

My results for the 2017 Tone It Up Bikini Series

 

Tone it up bikini series transformation picture

Before (April 2017) and After (June 2017)

 

tone it up bikini series before and after

 

Tone it up bikini series results

My happy “after” picture, after completing the TIU Bikini Series

 

 

Okay, okay I know the transformation in the pictures is hard to pinpoint. They don’t look that much different to me either.

For one, the distance from the camera is different, so that changes the perspective.

We don’t even need to mention the lighting.

But the real transformation?

You’d have to talk to me (or read this post;) to know more about the true transformation.

 

Let’s pull out the numbers first though:

Pounds lost: 9

Inches lost: 3.5″

Satisfaction meter: through the roof!

Non-weight changes: I did a cartwheel in the living room with my son (hehe, picture that!) without “seeing stars” and the lower back pain I was having from running outside went away! Must be all those deadlifts and ab work.

It never cease to amaze me that getting fit can actually make activities easier and that it actually alleviates pain!

 

If you’ve read this blog for awhile, you know I’ve been having a hard time losing any weight whatsoever. To be down 9 lbs might as well be 109. It felt impossible!

I’ve even been to the doctor to talk about it (And a nutritionist. And a wellness coordinator. And, and and…) Everyone said I was already doing what I should be, better than most people.

Yeah, but…

That’s not very helpful!

I’ve religiously worked out 6 days a week for forever and eat healthier than anyone I know (not to mention I’m a fitness professional), yet my weight wouldn’t budge, except to go up.

I’ve felt ashamed about it, often. But that’s a whole ‘nother post.

 

But then it happened!

 

The scale started to move. I didn’t put my hopes in it too hard.

But then it started to move some more! What the actual…?

 

Somehow, over the course of 8 weeks, I lost 9lbs. That’s a tad over 1lb per week, that all added up. I even had a few “off” or “cheat” days in there. But that didn’t reverse my progress.

I just can’t even believe it!

I can’t even tell you how pleased this makes me feel. How light. How hopeful. How thankful.

I guess a few little tweaks really can make a heckuva difference. But not just any tiny tweaks. Really effective ones.

 

About that…

I will be back shortly with a follow-up post about what is it about Tone it Up that I think made all the difference in the world. Because I wanted so badly to “figure it out.” Figure out why this worked when nothing else did. Figure out what exactly helped, so I know what to do if I ever need another “refresh.”

But most importantly, so I can help you!

I know what to do now! I KNOW WHAT TO DO NOW!!!

Then, after that, I’ll be back with another post on what I think about the nutrition plan. If you’re on the fence about buying it, you’ll want to read this one!

 

So, what now?

I joined a group of women to do Round 2 of the Tone it Up Bikini Series. Since this plan is working so well, I might as well keep going with it. If it ain’t broke…right?

By fall, when my “baby” turns 3, if everything goes right, I plan to be down to pre-pregnancy weight.

You just watch! 🙂

Just think, if you lose 1lb a week, where you could be in three months. No, I mean, really think about that! That goes for anything. If you have a project you want to complete, weight or otherwise, think about where you could be in three months if you worked on it a little every day.

 

How about you?

What were your results for the Tone it Up Bikini Series this year? What are you going to work on a little every day for the next three months?

GMO free vs Organic: What’s the Difference and Why Should You Care?

GMO free vs Organic

The issues behind food labels, particularly GMO-free food labels and organic food labels, are incredibly alarming and fraught with politics. Add in a dose of marketing hype and very little consensus about their dangers, and you can’t help but feel confused and overwhelmed.

Cripes! You just want to know what to feed your family!

Let’s break this down so you can make healthier food choices and avoid meaningless non-GMO claims and misleading organic labels.

 

Ok, so what exactly are GMO’s?

GMO stands for genetically modified organisms. What that means is, scientists literally alter the DNA in food so that crops are more tolerant, produce their own toxic insecticides, and/or exhibit more desirable traits.

 

Well then, what does organic mean?

To be considered organic, the USDA mandates that crops are grown without the use of chemical or synthetic fertilizers and pesticides. Livestock must have outdoor access and have been given no antibiotics or growth hormones. In order to merit that label, crops must also be GMO-free. So an organic label is an umbrella that covers GMOs too.

 

How do you tell if something is truly organic or GMO-free?

The quickest way to tell is to look for the USDA organic label and the Non-GMO Project butterfly label. These are the two most trusted government and third-party regulation agencies, respectively. While the government has strict regulations about organic claims, GMOs are still largely unregulated, so it’s important to be leary. And the butterfly label is one of the only GMO-free food labels that require growers to maintain rigid standards, but there are plenty of other labels out there making the same claims. Non-GMO claims and organic food labels misleading consumers is a problem you can avoid with just a quick glance.

 

So, the big question is, should you be worried about them?

The short answer is, we don’t know yet. GMOs are a rather modern development, so no long-term studies have been done to show their effects. At this time, the government considers them “safe.” The effects to the environment, however, are much clearer. We know that GMOs have led to the development of superweeds and that they disrupt natural biospheres.

Similarly, even the amount of conventional pesticide residue left on non-organic food is considered “safe.” While that may leave you with a raised eyebrow, the positive effects of fruits and vegetables, organic or not, in your diet are unmistakable. And thankfully the presence of pesticides has declined since 1996 when the Food Quality Protection Act was passed.

Most of the data about the effects of pesticides on humans has come from studying farmers who have had first-hand chemical exposure on a regular basis. Certain pesticide chemicals are known to be carcinogenic or endocrine-disruptive.

 

Ok so, given this knowledge, what should you do?

Although your food choices are ultimately yours to make, and the jury is still out about long-term health effects, we have some tips to help you avoid GMOs and pesticides.

  1. Opt for organic whenever possible: especially the Dirty Dozen, with foods bearing the USDA government label. Since GMOs are prohibited in organic food, choosing organic should cover both.
  2. If you don’t see the organic or GMO project label, then check to make sure no derivatives of corn, soy, canola, sugar (except cane), or cottonseed oil are in the product. Those crops are the most likely to contain GMOs.
  3. Check the PLU labels: the little stickers on your fruit? They are actually code for organic, GMOs, and conventionally grown produce. If the code starts with an 8, the food contains GMOs and if it starts with a 9, it’s organic.
  4. Eat foods in their most natural state possible: avoiding packaged and processed foods is a guiding principle for any healthy diet, especially to avoid GMOs and other dangerous ingredients. I think we can all agree that real, whole foods will always offer the best nutritional value.
  5. Shop at your local farmer’s market: Many small local farms are already using the principles of organic farming without the official label, so they are great places to shop. Don’t be afraid to ask stall owners questions and look for the USDA label. Shopping at the farmer’s market will also keep the cost factor of buying organic down.
  6. Grow your own produce: gardening in the backyard can become both a meaningful family project and a way to ensure your food isn’t exposed to chemicals. Food from your own garden is the number one way to be certain about your food.
  7. Join a CSA: even if you don’t have time to tend to your own garden, you can buy from someone else’s. Just do your research beforehand to make sure they use organic gardening methods.

 

Here’s a handy little infograph reference for you to pin that gives you a quick overview of GMO-free versus organic:

GMO free vs organic

Sources:

How Sugar, Hormones and Stress Mess with Weight Loss

Sometimes, there’s more to the weight loss game than just diet and exercise.

I went to a very interesting Lunch N Learn at work last week about how sugar, hormones and cortisol affect weight loss. So, let’s start with your typical weight loss equation. If you burn more calories than you take in, you lose weight. That’s typical for almost everyone. Most people respond well if they eat less and exercise more.

But, if you’re like me, you have a few more factors that affect that equation. My body doesn’t respond that easily. And I’ve been thinking that every one of those factors mentioned in the title might be affecting my own personal weight loss. I’ve been working out 6 days a week, eating pretty darn clean, and seeing no progress. So, I had to start thinking outside the box of diet and exercise.

Reduced Diet Calories + Increased Exercise ≠ Weight Loss

I do have issues with anxiety, so cortisol is something I’m exploring. Diabetes runs in my family, so I’ve been trying to eat more protein and fewer carbs, including sugar, at my doctor’s advising. So, when my workplace offered this presentation on sugar, hormones and stress, it was 100% in line with what I wanted to dig into more. So, I signed up right away!

Our speaker had her own amazing weight loss story, having lost and kept off 70 lbs just in the past couple recent years, so she had some immediate proof in her own body. And I just really clicked with everything she said and have a lot of similar views as her.

Let me sum up the presentation for you:

1. Sugar is the root of all evil. Seriously.
2. Cortisol makes your body hold onto fat.
3. Hormones from sugar and stress create a vicious weight loss struggle.


So, we have these stressor in life, just general worry and real stressor too like deadlines, bills, and close calls. These stressor activates the sympathetic nervous system–fight or flight.

During this, the body is told to stop digesting, stop muscle building, and flood the body with glucose (suger). Then, glucose comes along thst needs insulin to clear it out, but cortisol blocks insulin. All the extra sugar floating around, that you didn’t use to flee from a tiger, is stored as fat.

But then, to add insult to injury, leptin, the hormone that tells you when you’re full, is blocked by insulin.


So, let me summarize: 
Cortisol blocks insulin and insulin blocks leptin.

So basically, sugar and stress cause fat to hang on like crazy!

 And the body is still over there telling you it’s hungry, feed it quick, with sugar!

Sugar feeds disease in all different ways. It is evil.

So what do you do to combat this? Meditation, sugar elimination and a plant-based diet can have a profound impact on your life and weight! Guess what I’m adding to my diet and fitness regimen? A daily meditation practice, a kitchen sugar clean-out and a shopping trip to the produce and Steamer aisles. It seems so simple, but are you actually doing it? Can you do it better? Start there! That’s where I’m starting.

As a side, our presenter is a certified eating psychology coach, which really intrigues me. Of course healthy eating and fitness have always been my passions, but I’ve also had lots of interest in the psychology behind it. I had an emphasis in psychology in college and just couldn’t get enough of it. Check her out:

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.


Workouts

  • Monday: 30 min arms
  • Tuesday: 30 min interval run
  • Wednesday: 30 min legs (workout below)
  • Thursday: 30 min run
  • Friday: 
    • 30 min Tracy Anderson Precision Toning arms, abs and butt
    • 30 min brisk walk with a friend
  • Saturday: 35 min interval run
  • Sunday: 15 yoga from Slim Calm Sexy Yoga
Wednesday’s leg day looked like this. I broke the workout down into
circuits of three moves each. I did two sets of each move.
Friday’s workouts came from this DVD I just ordered on Amazon. I always like to do something different on Fridays, like barre or Pilates. Whereas, Mondays and Wednesdays are usually traditional strength training. The Tracy Anderson Method is one of those things I like to do on Fridays. Kills my muscles in a whole different way.
Sunday is always rest/active rest day and I did an active rest day this past week with a few stretches from this book. I like how Tara Stiles creates routines for different desired effects, like anxiety relief or muscle toning.


On the menu

  • Breakfast: smoothie, eggs and veggies
  • Snack: grapefruit
  • Lunch: rice salad (see below)
  • Snack: two hardboiled eggs + apple
  • Dinners: Asian drumsticks, broccoli chicken bake, hot dogs, chicken salad, etc.

My breakfasts always kinda look the same not only because I’m hooked but also because it’s such a good way to get lots of protein and extra veggies into my day. Plus, grapefruit are in season and I’m happy to partake. I had to make an extra-large batch of hardboiled eggs because Kayne is a huge fan and wanted his very own carton, haha! I’m happy to oblige. Eggs were on super sale, they’re easy to make, and I’m always happy when he requests a healthy snack.

I found this super simple rice bowl recipe in a recent issue of Shape Magazine I was reading on the treadmill. All it requires is white beans, tomatoes and rice along with a few ingredients for the dressing. The prep was so easy. It’s such a simple, cool, summery salad that goes perfect with the unseasonably warm temperatures we’ve been having this week in Wisconsin–like 64 degrees today!!
What’s it like where you live? How are you getting healthy this week?

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule

  • Monday: 30 min 21 Day Fix Extreme
  • Tuesday: 30 min run
  • Wednesday: Rest, sick
  • Thursday: Rest, sick
  • Friday: 30 min Flashfit (my own workout)
  • Saturday: 35 min interval run
  • Sunday: Rest

This week was a bit of a bummer because I was sick for several days. The first day it hit, I had a wicked sore throat, and Hubster has been complaining about me snoring every day I’ve had the sore throat. Sorry Hubby!

On the menu this week:
  • Breakfast: superfood smoothie, eggs with veggies, grapefruit
  • Lunch: Quinoa Pecan Peach Salad from the Tone it Up Nutrition Plan
  • Snack: A hefty serving of squeaky clean cucumber salad
  • Dinners: we have clean parm chicken, ham and cheese sammies, homemade blueberry pancakes, pizza burgers, etc.

A photo posted by Jessica Collins (@boun_seejess) on
Look at this beast! I get excited every day when snacktime comes around. I made my cucumber salad with 3 cucumbers, 1/2 onion, a carton of cherry tomatoes and 1 can chickpeas. For the sauce, I used about 1.5 cups of plain Greek yogurt, garlic, vinegar and dill. I’m tellin’ ya, you don’t miss the mayo!
This week I also had an appointment with my doctor and asked him about my weight, again. And again, they checked my thyroid!!! That’s been checked so many times, my blood should have its own spot in the lab. I’m getting a bit frustrated. Thinking about doing a video about it, because I have a lot to say, haha! I’m eating pretty clean, working out 6 days a week, and my body is not responding whatsoever. My diet and food plan here would make anyone else lose weight…just not me. Oh well, will keep you posted on what I find out.

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule:

Monday: 30 minutes strength training with weights
Tuesday: 30 min Barefoot Cardio
Wednesday: 20 min TIU Hula Booty from Beach Babe 2
Thursday: 30 min steady state run
Friday: 35 Piyo Sweat
Saturday: 35 min HIIT run, 3 min/1 min intervals
Sunday: active rest, 30 min light yoga with Shiva Rae



On the Menu this week:

Breakfast: Shakeology Berry Smoothie, egg whites + tomatoes and mushrooms, TIU bombshell spell
Snack: grapefruit
Lunch: Romaine Thai Turkey Cups
Snack: Cottage cheese and chickpeas
Dinners: turkey dogs, tuna salad, broccoli ravioli, grilled pork chops


Hubster and I will be celebrating our 10 year anniversary this year and we are booking a trip for somewhere like the Bahamas or Cancun. Not sure yet. What I am sure of is that I need to get my butt in shape in the next few months. I have a check-in with my doctor this week again, because things aren’t adding up when I look at calorie intake and workouts. I am not losing like I should be according to the math. Hopefully I can get some insight and tighten up my diet and see the weight budge.

How are you workout out/eating this week?

Weekly Food and Fitness–And the Easiest Pumpkin Turkey Chili Recipe Ever

Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule
Monday: 30 min FlashFit (workout series designed by me!)
Tuesday: 30 min interval run
Wednesday: 30 min Supreme 90 Day total body
Thursday: 30 min steady run
Friday: 30 min Tracy Anderson workout
Saturday: 35 min interval run
Sunday: Rest

On the menu this week:


  • Breakfast: My favorite Shakeology smoothie, Greek yogurt and egg whites with spinach.
  • Lunch: Pumpkin turkey chili {below} and my own version of peanut butter balls
  • Snack: cottage cheese with chickpeas (you’ve got to try this combo!!!)
  • Dinners: Mini pizzas, turkey/green bean casserole, crockpot chicken, etc.

Here’s a quick recipe for the chili I made for my lunches. It is adapted from several of my favorite chili recipes in one. I took ingredients that I loved and were super easy to assemble (mostly canned–still healthy) and came up with this:



Easiest Pumpkin Turkey Chili
1 can black beans
1 can kidney beans
1 can diced tomatoes
1 can pumpkin
2 lbs lean ground turkey
your favorite chili seasonings (I used garlic powder, chili powder and cumin)

  1. Brown the turkey, drain the oil.
  2. Dump in the rest of the ingredients and warm through.

Yes, that simple!!! I also would’ve added one diced onion if I had remembered to pick one up. The pumpkin may sound weird, but it really makes the chili so rich and creamy without any added cheese or sour cream. I actually went with a 15-oz can of pumpkin rather than the larger can shown in the picture. You don’t really taste the pumpkin taste either, but do you know how brilliant pumpkin is for your health? You should definitely look it up!

I had my entire house clean on Saturday and my entire work week of food prepped by Sunday afternoon. I proudly read and relaxed the rest of Sunday after this was all prepared, for the first time since we moved. I haven’t done that in a loooooooong time. Ever since we’ve moved, the projects and piles have prevented me from even wanting to relax. So, this type of simple food prep really helped get me to the point where I actually felt like I could relax and read.

How about you, what does your week of food and workouts look like?