Monday, March 31, 2014

21 Day Fix DAY ONE

21 day FIX!

YAY!! I finally got my 21 day fix in. This program gives people awesome results and is AWESOMELY sold out all the time because it's SO AWESOME.

You see those containers I'm holding? That's is what this program is all about. Portion control & meal planning!

Someone asked me, "Can you really change your body in 21 days?!" Well.. we shall see ;) 

I'm choosing to do 6 small meals a day at 1,200 - 1,500 calorie days.

Eating plan:

I took a picture of this to have on my phone incase I forget what I need to eat next. But since I spent so much time planning and cooking yesterday - I have it memorized.

Plan: 
Breakfast - Steel cut oats with 0.5 banana and nut butter
Snack 1 - Pineapple
Lunch - Quinoa & Catfish (with herbs and lemon juice) & summer squash
Snack 3 - 10 baby carrots
Dinner - Cucumber & sweet pepper salad with catfish 
Snack 4 - Shakeology
snack 5 - Greek yogurt


Doesn't that look like alot of food?! Yay for not starving!

BEFORE PICTURES





Saturday, March 29, 2014

Weekend Success


Someone made a comment in my March Madness fitness group about not getting results on Monday after the weekend. 

The weekend is VITAL to getting fitness results. Please stick to your healthy eating and work out schedule during the weekends and you WILL see results. If you are eating the calories and fat that you did not eat this past week, then you will be the same as you were on day 1 by day 14. 

The weekend is what MATTERS. Give up your alcohol, your fast food, and your baked goods this weekend and I PROMISE you'll be so happy you did.


I know one thing I DON'T remember about my past, whether it is 5 years to 3 days ago, are the bad meals I missed out on, the bad meals I ate, the hard workouts I did, or the workouts I skipped... 

What I do remember is how I look and feel right now. I DO remember those moments I felt fat in my clothes and embarrassed in my bikini. I remember those times I told myself I looked ugly in the mirror. 

DON'T give into eating bad, drinking, or missing workouts - think about your goals, think about what you want for your future. YOU CAN DO THIS!! 



Thursday, March 27, 2014

Dance Party

Do you ever get lonely at night or on the weekends?

I found a solution!

30 second dance party!!!

It really does change your mood and your mind set! 

DANCE IT OUT


Wednesday, March 26, 2014

GET BACK UP

What if, when you were a baby, you stopped trying to walk when you fell down?

What if you stopped trying to feed yourself when you found it challenging?

What if you stopped trying to learn how to talk when it got too hard?

Guess what the only difference is between you then, and you now? NOW: You let other people's and your own doubt get in your way. SCREW that doubt. 

You want something? WORK FOR IT.


Tuesday, March 25, 2014

Snacking = Enemy?

Is there a time of day that you KNOW ruins your weight loss and fitness results?

I've always struggled with binge eating and I'm doing so much better thank you to shakeology and my fitness groups!
But now I've realized that snacking is a small, quiet, sneaky version of binge eating... like a passive aggressive little pain in the butt!


For me, the worst time of the day is as soon as I come home all the way until I go to bed.

When I'm not paying attention, I will snack when I get home, eat dinner, snack, eat dessert, snack... So basically I will eat 5 dinners before I realize what I'm doing.

I snack when I'm thirsty and I snack when I'm up late.


So how do we fix this problem?!

You need to CHANGE something during these times of the day. FOCUS on these times specifically.

You need to stay aware during these times. Why do you snack then?

Some tips:
- Change your diet, add healthy snacks throughout the day so you are not hungry or craving anything during that "snack" time
- Make your planned healthy snack time right before that bad time, so you are not hungry and don't over eat
- Set an alarm to that time to remind yourself to stay aware and on track
- Focus on changing your schedule during that time to stay distracted

So, today when I get home, I'm going to drink 3 glasses of water. Then I'm going to go on my run with my dog. If I still feel like I'm going to lose control, I'm going to pack my dinner, and leave my house (my roommate keeps unhealthy food in our fridge).

AND when I get home, I'm going to BED - No more snacks!!!

SLEEP solves ALOT of mental instabilities that you don't even realize are going on. Feel like your slipping in any way? GO TO BED.

I WANT results. I'm going to fix anything that gets in the way. I don't want to let myself down! I really believe I can do this!

Believe in Yourself. Do what you need to to help yourself  today :)

Sunday, March 23, 2014

Meal Plan 3!

Meal Planning Week 3:


I TOLD YOU I'M NOT GIVING UP!!!

Breakfast: Shakeology (bananas and cantelope to add)
Lunch: Black bean burgers (I use lettuce leaves as the bun!!)
Dinner: Sweet potato salad, Veggie and Tofu stir fry
Snacks: Yogurt, Oranges, Pineapple, Chia seeds, almonds
WATER

Tip of the week:
1. If you plan your water, you drink WAY MORE. Bring a water bottle to work or have a jug to measure your daily water intake
2. Make MORE snacks than you think you will need. You need to have something to grab when your roommate or significant other makes something unhealthy!! 

~ Planning = Success ~

60 seconds


Friday, March 21, 2014

Change The World

So I'd like to give a SHOUT OUT to two amazing people in my life that told me their story this week, while talking to me about mine... you know who you are. It's amazing how fast such a negative thing in your life can become positive. It just depends on how you view it.

I can't explain how much it means to me when you reach out and tell me that I make a difference in your life. 

Have you ever thought about congratulating someone, asking someone a personal question, or saying "Hey, I know your having a tough time, keep up the good work."

You should do it. 

Words and actions mean more than ANYTHING our technological world can offer someone.

I'm so thankful that you are in my life and it's because of you that I continue to grow, change, and become the best version of myself that I possibly can.

I want to help. I want to make a difference. I want to change the world... And I will.




Thursday, March 20, 2014

Got WillPower?

Willpower... 

HAHHAHHAA I laugh in the face of .... just kidding, this phrase scares the shit out of me.

First of all, do YOU know the power of those words?!

This is my HUGEST struggle.

This is what I lack when I give into binge eating and drink too much alcohol, and the list goes on...

WHY is it so hard??

Well, I don't have the answers for you. But I ate 3 big cookies today for no reason except loss of will power and self-control. 


But hey, you know what? It could have been 4 cookies.... so silver lining anyone? I will do better tomorrow! Keep fighting!


Stay tuned to learn how to beat this baby, because I WILL figure it out.


Wednesday, March 19, 2014

Be Confident Today

Be confident in yourself today - Otherwise who will believe in you? It's all up to you to be there for yourself. Crazy huh?

I lost my confidence for some reason last night. It felt horrible and I have no idea why it happened. I instantly got that insecure, introverted, and that self-conscious feeling...

Well, I'm not going to let that happen again anytime soon. Repeat after me:




Tuesday, March 18, 2014

Job = Career = Calling

"A Happiness Advantage" By Shawn Anchor - Another section of the book that struck a nerve with me! I realized I wasn't seeing the positive in my daily routine!

Happiness tends to come from how happy we are within our daily routine and our job.

Happiness psychologists have found that employees have one of three "work orientations" or mindsets about our work. We view our work as a:

Job

Career

or Calling

People who view their work as a job, see work as a chore and their paycheck as their reward. They work because they have to and constantly look forward to the time they can spend away from their job.

People who view their work as a career, work not only out of necessity, but also to advance and succeed. They are invested in their work and want to do well.

People with a calling view their work as fulfilling not because of external rewards, but because they feel it contributes to the greater good, draws on their personal strengths, and gives them meaning and purpose.

Unsurprisingly, people with a calling orientation not only find their work more rewarding, but work harder and longer because of it. And as a result, these are the people who generally are more likely to get ahead and become successful.

The interesting thing is that ANY job can be seen through any mindset. A doctor can see their work as a job and a janitor can see their work as a calling. It's all about mindset.

How do you get to the "calling" mindset without quitting or changing your job?

Ask yourself, what potential meaning and pleasure already exist in what you do. Imagine 2 janitors at the local elementary school. One focuses only on the mess he cleans up each night, while the other believes that is he contributing to the cleaner and healthier environment for the students. They both do the same tasks every day, but their mindsets are different, which affects how well they do their job.

What would you tell someone if you wanted them to apply for the job? What are the positives about the job and the people? These are the things you should focus on.

Create happiness for yourself every day!!

~ Do you have a Job, Career, or Calling? ~

Monday, March 17, 2014

Meal Plan Week 2

Meal plans for the week:
 
Breakfast: Shakeology
Lunch: Salad with seasoned chick peas
Dinner: Spaghetti squash, Fish lettuce wraps
Snacks: Shakeology balls, oranges, apples
 
Photo: Meal plans for the week:
Breakfast: Shakeology
Lunch: Salad with seasoned chick peas
Dinner: Spaghetti squash, Fish lettuce wraps
Snacks: Shakeology balls, oranges, apples

~Planning = Success ~

Saturday, March 15, 2014

Friday, March 14, 2014

Don't Fall for Easter Marketing


Easter is the second most important candy-eating occasion of the year for Americans, who consumed 7 billion pounds of candy in 2011, according to the National Confectioner's Association. 

In 2012, Americans spent nearly $2.1 billion on Easter candy.

 
If I'm not mistaken, doesn't the Easter holiday consist of ONE weekend? So WHY are these products out for about 2 months?


Why do yellow packaged, egg shaped, chocolate bars look more inviting than the regular chocolate bars that we see throughout the year?
 
MARKETING!!!! The new packaging and new shapes makes us think that is is a new product. We think that this is new and we need to try it. We also think that Easter is going to be over, and we cannot get this type of chocolate anymore, we will miss out! 
 
Now, don't get me wrong, I am the worlds biggest chocoholic and Reeses fan. I used to buy those Christmas tree Reeses and Easter Reeses and eat the whole bag in my car on the way home! And yes, I do believe there is a better chocolate:reeses ratio in these shapes... BUT..
 
DON'T let them WIN! Reeses and Hersheys bars are on the shelves 365 days of the year, just because they are in new, brightly colored packaging, and new shapes does not mean we need to "try" them again. We are not missing out on anything at all by not giving into these marketing strategies.
 

STAY STRONG!

DON'T let these smart marketing people ruin your healthy life style - it's all about making money anyway! These people are trying to make money off of YOUR inhibitions.

Stay on the outside of the grocery store this Easter and avoid temptations. Close your eyes when you walk into the store and when you get into the check out line.

STICK to your grocery list.

Add healthy snacks to your meal plan for the next few weeks to avoid snacking on candy!

You are STRONGER than Easter marketing strategies, I promise.

Wednesday, March 12, 2014

Love You.

Love Yourself

Love is not only a feeling. It is a verb - an ACTION. When I realized this, my life changed.


Take a moment to think about what it means to love a baby.
  • You listen for the baby's feelings and attend to distress immediately. You keep the baby monitor on when the baby is sleeping, so you know when the baby needs you.
  • You hold and comfort the baby when he/she needs comforting, keeping your heart open to the baby so the baby feels your love and presence.
  • You do all you can to create physical health for the baby.
  • You mirror what is wonderful about the baby.
  • You let the baby know, in many different ways, that he or she is vitally important to you.
Not only do you feel love for a baby - you act on it. Now imagine that you have a baby inside you who needs all these same things. 

Loving yourself means:

Embracing all your feelings with caring, compassion, gentleness, tenderness, and a desire to learn what your feelings are telling you. Just as a baby's feelings are informational, letting you know that the baby is hungry, lonely, physically hurting or uncomfortable, your feelings are also always informational. Your feelings are letting you know whether you are caring about yourself or abandoning yourself, whether others are being loving or unloving, whether a situation is safe or dangerous, whether you need to be kind and compassionate with the deeper feelings of heartbreak and grief.


Now reading this seems a little crazy... Months ago I thought loving yourself and thinking positively should be a natural thing that just happens with no effort. It blows me away that you have to remind yourself everyday and practice it. I don't understand how humans got to the point where we don't know how to love or help ourselves, but I am so happy I have learned how to practice these things before it was too late!


How To Start:

1. Begin your day with love (not technology). Remind yourself of your worthiness before getting out of bed. I watch a motivational youtube video every morning (I guess this is half love and half technology). On the mornings I don't, I can tell a difference on my outlook for the day, which affects my mood and my success that day.

2. Take time to mediate and journal. Spend time focusing inward daily. Begin with 5 minutes of meditation and 5 minutes of journaling each morning or night. I try to journal once a day! Just write 3 positive things about your day down on paper!

3. Talk yourself happy. Use affirmations to train your mind to become more positive.Use post-it's on your mirror that you use in the morning!!

4. Get emotionally honest. Let of go of numbing your feelings. Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. I used to spend to much money, binge eat, and drink alcohol everyday... until I realized why I was doing it.

5. Expand your interests. Try something new. Learn a language. Go places you’ve never been. Do things you haven’t done before. You have a right to an awesome life.

6. Enjoy life enhancing activities. Find exercise you like. Discover healthy foods that are good for you. Turn off technology for a day and spend time doing things that make you feel alive.

7. Become willing to surrender. Breathe, relax, and let go. You can never see the whole picture. You don’t know what anything is for. Stop fighting against yourself by thinking and desiring people and events in your life should be different. Your plan may be different from your soul’s intentions.

8. Work on personal and spiritual development. Be willing to surrender and grow. Life is a journey. We are here to learn and love on a deeper level. Take penguin steps and life becomes difficult. One step at a time is enough to proceed forward.

9. Own your potential. Love yourself enough to believe in the limitless opportunities available to you. Take action and create a beautiful life for yourself.

10. Be patient with yourself. Let go of urgency and fear. Relax and transform striving into thriving. Trust in yourself, do good work, and the Universe will reward you.

11. Live in appreciation. Train your mind to be grateful. Appreciate your talents, beauty, and brilliance. Love your imperfectly perfect self.

12. Be guided by your intuition. All answers come from within. Look for signs and pay attention to your gut feelings. You’ll hear two inner voices when you need to make a decision. The quiet voice is your higher self; the loud voice is your ego. Always go with the quieter voice.

13. Do what honors and respects you. Don’t participate in activities that bring you down. Don’t allow toxic people in your life. Love everyone, but be discerning on who you allow into your life.

14. Accept uncertainty. Suffering comes from living in the pain of the past or the fear of the future. Put your attention on the present moment and be at peace.

15. Forgive yourself. Learn from your mistakes and go forward. Use this affirmation, “I forgive myself for judging myself for __________ (fill in the blank i.e.: for getting sick, for acting out, for not doing your best.)

16. Discover the power of fun. Self-love requires time to relax, play, and create face-to-face interaction with others. Our fast-paced world creates a goal setting, competitive craziness that doesn’t leave room for play. Dr. Stuart Brow says, “The opposite of play isn’t work, it is depression.”

17. Be real. Speak up and speak out. Allow yourself to be seen, known, and heard. Get comfortable with intimacy (in-to-me-see).

18. Focus on the positive. Go to your heart and dwell on and praise yourself for what you get right in all areas.

19. Become aware of self neglect and rejection. Become conscious of your choices. Ask yourself several times throughout the day, “Does this choice honor me?”

20. Imagine what your life would look like if you believed in your worth. Dedicate your life to loving you. Make it your main event.

21. Seek professional help. Self-rejection and neglect is painful. You deserve to be happy. You have a right to be accepted and loved. If necessary, seek help from a support group, counselor, or coach. It’s the best investment you can make.

I know this was long - but as I read every single 21 points, they were so true and honest, that I had to post them all. All I can do is hope to inspire you to love yourself. If you don't enough, if your negative voice in your head is louder than your postivie, practice these things, say them outloud. If it's too hard, get help, you deserve it.

I say this in the car on the way to school every morning:

 ~ Love is our purpose, our true calling. It begins with and within each of us. ~

Tuesday, March 11, 2014

Wake UP!

Who wakes you up in the morning? If you don't have a pet, child, or song that gives a happy reinforcement to your alarm clock, you should get one! There's no way I couldn't be happy to this face every morning!! 
Everyday is a new start, it should be a happy one! 
Find a way!!

Monday, March 10, 2014

Meal Planning

 Meal planning:

This is something that took me a LONG time to learn, and I'm still learning. The only way to nutritionally succeed is through planning. ESPECIALLY if you are like me and are prone to binge eating, cravings, bad food choices, and portion control problems. AND especially if you're BUSY!!!

Let me help you learn!

Every Sunday, I sit down on Pinterest and find healthy meals that look easy to make and look yummy! I usually pick 4. For breakfast and lunch, I eat the same thing throughout the week (or leftovers) and then I plan 3-4 meals for dinners. I also plan about 2-3 snacks per day, this seems like alot, but I need food I can turn to if my roommate comes in with ice cream or there is a box of donuts sitting on my counter. THEN I make my grocery list. This part of the planning can either take 10 minutes or 3 hours... just make decisions on the first few things you see!

The grocery store. Some people say that eating healthy costs more.. I disagree. If you decide to eat healthier by adding to your diet and not removing anything from your diet, then yes, it will obviously cost more. So if you are still eating everything you normally do, but you added almonds, spinach, and quinoa... well yeah, pricey. But if you ONLY buy the things you planned at the grocery store and left your normal purchases behind, you will see that your budget will most likely stay the same (depending on the meals you planned, clearly I'm not including lobster or steak on my menu!!). 


The only things you need to remember while shopping are: 
1. only buy what you planned 
2. stay on the outside of the store (this keeps you away from chips, candy, soda...)

Then I cook them, put them in individual baggies and portion amounts. Again, this seems petty when you are scooping servicing sizes of nuts into a baggie... but TRUST ME, it makes all of the difference.


This week:
Breakfast: Shakeology shake (Shakeo + Milk) ~ 200cal
Lunch: Veggies with Quinoa ~400cal
Dinner: Pad Thai Spaghetti Squash, Snap Pea Lima Bean Salad, Sweet Potato Salad, Veggie Pizza ~400cal
Snacks: Shakeology energy balls, Oranges, Bananas, Anti-Oxidant Mixed Nuts, Yogurt, Veggie Chips ~200cal
Cheat Meal: Friday night or Saturday lunch (schedule this ASAP, otherwise you will end with with 5 cheat meals at the end of the week!)



 So my lunches are all prepared, my snacks are all portioned, and I now have SOOO much less room for mistakes!

Help yourself succeed by planning! This is easy to talk yourself out of! I will be posting my plan every Monday to keep myself accountable! You should join me :)















Sunday, March 9, 2014

Be A Warrior

You don't have control over the world. You just don't. Shit happens, things are not fair, but if you can just HANDLE it... HANDLE anything that comes your way, that goes wrong, that's not fair... then there is NOTHING to worry about. Believe in yourself and your capabilities to be strong, and then stop worrying.. it doesn't help and all your doing is making your self fatter with stress ;)

Saturday, March 8, 2014

60 day PICS!

Sorry for the lack of post yesterday, thank you for following me anyway :) To make it up to you here are some accountability pictures!!! I'm so proud of myself!

Nothing is a better reminder to stay on track than accountability pictures!! I am the perfect example of an imperfect person and these pictures are after a week of missed work outs and poor diet planning... BUT the key is to start over EVERY DAY.. it's a life style change!

I have a little room left in my March challenge that starts next week! Email me if you're interested at jfollows89@gmail.com!

I can't wait for my next 60 day pics!! 


Thursday, March 6, 2014

YOLO

Does YOLO have consequences?! Good or Bad?
The saying "YOLO" means You Only Live Once. This phrase has become a cultural sensation. 

But this is not a new idea, there are decades of research on how being aware of death impacts human behavior.



The Good of YOLO:
In psychology articles, this phrase is a type of "post-traumatic growth". Psychologists have explored how terminal illness diagnoses and near-fatal experiences influence people... After a period of initial shock, many people experience shifts in how they spend their time, their appreciation of life, and their general sense of happiness. Many of these indviduals feel like they never fully lived until they were diagnosed with a terminal illness. They also report devoting more time to what they most truly enjoy, and not worrying nearly as much about much of what had previously stressed them.

Research also shows that older people, closer to death than younger, focus more on pleasant aspects of the images or situations than unpleasant ones. When college students are reminded of death in experiments, they then spend more time looking at positive words than negative words. When people are aware that life is more scarce, they focus more on positive things, and less on negative things. These people also spend less time on things that make them feel negative and more time on things that make them feel happy and positive.

Take me for example, it took a traumatic death of a very close friend for me to look at the positive side of life and teach myself how to be happy... it's just how our little minds work. I made a Happiness blog and facebook page for heavens sake... :)

It is normal psychology to want something that is more scarce and that you know is ending soon, which is the psychology behind YOLO. Remind yourself that life can end at any moment so that you live it to the fullest. 

The Bad of YOLO:
There are several cases of "YOLO" being associated with unhealthy behavior. A person tweeted "YOLO" before crashing their car while driving drunk, and a woman tweeted "YOLO" after storming onto a college football field drunk and arrested...

I am guilty of this!! If I'm debating on eating something unhealthy, drinking alcohol, not studying for a test, or skipping a work out, in my head I'm like, "YOLO Joyce, you won't remember this on your death bed, go hang out with your friends". And while this can be a good thing, it can also promote unhealthy behavior.


 So, as with everything else in life, use YOLO in moderation. Make sure it isn't helping you make unhealthy decisions, but live life to the fullest everyday.

~ If you did die tomorrow, can you say you died happy? ~

Tuesday, March 4, 2014

Dream BIG!


Most of us grew up with big plans and dreams. We might have hoped to become a professional athlete, a Nobel Prize winning scientist, a famous novelist, a movie star, or president of the United States. 
(my gorgeous niece!)

We dream very big when we are young. Why? We don't have anyone telling us we can't, we don't have limitations, we don't have bills to pay, we don't have responsibilities, and we don't have the Negative Nancys in our head telling us we can't.

Yet, over time, most of these childhood fantasies and dreams are not remembered. We get in touch with our limitations, responsibilities, and priorities... often settling for something less than we had hoped for when we were young dreamers.

So many people live with the disappointment that they 
“I could have been a ___”
"I should have ___"
"I wish I ___"

 SO should we have huge crazy dreams or small realistic ones? Should we hold onto those dreams we had as a child?
I remember being young and all I wanted was a cat, a trampoline, to go to Alaska, and to be a dolphin trainer. 
Then, as a pre-teen, all I wanted was naturally straight blonde hair, to be skinny, I wanted to be famous, a professional surfer, and I wanted to be a veterinarian. 
As I got older, I wanted a boy to like me, I still wanted to be skinny, I still wanted to be a veterinarian, and I wanted to have more friends. 
As a young adult, I still wanted to be skinny, I still want to be a veterinarian, I want to make alot of money, and I want to be happy.
(baby me and my sister!)


Don't forget who you dreamed of being as a child. While sometimes the dreams were unrealistic, like my desire to be famous or to be a dolphin trainer... some of them are still doable! I can be skinny, I can buy a trampoline, I already have a cat, I'm in veterinary school, I will find a way to make money, and I'm learning to be happy :)

Ask yourself, 
1. What were your dreams?
2. What are your dreams now?
3. What do you need to do daily to reach those dreams and goals?
4. MAKE A DREAM LIST (better than bucket) 
5. DO IT
... it really is that simple.

xoxox