Time Management with The Time Matrix

Do you find yourself saying "I'd cook healthy meals at home if I had time" or "I wish I had time to exercise" or "I know how to live a healthy life, I just don't have the time to implement everything I know"?  Well, unfortunately, I can't give you more time...we've only got 24 hours in a day and *hopefully* only 15-16 of those hours are waking hours (remember: consistently getting at least 8 hours of sleep is important for brain health).  But, what I can give you, are tools to help you be more PRODUCTIVE in those hours through effective time management.  Check out this quick video on the Time Matrix:

This video is just a snippet of a 5-week self-study/group coaching program that I'm rolling out in a few weeks - stay tuned for those details!  Make sure to enter your name and email down below this post to be the first to get the details on the Lifestyle Design Bootcamp.

Protein Packed Chocolate Chip Blondies

I'll be honest, I don't have much of a sweet tooth.  I'm more of a salt girl, always have been always will be.  But, when I spotted this recipe for protein packed chocolate chip blondies on my friend and fellow health coach Sarah Try's website, I knew I had to give them a try.  In general, I try to stay away from sugar, but this recipe is filled with so many healthy ingredients, that I'll let the sugar thing slide.  Here’s what you’ll need:

• The SECRET ingredient: 1 can of garbanzo beans, aka chickpeas – drained and rinsed
• 3/4 tsp baking powder
• 1/4 tsp baking soda
• 1/8 tsp sea salt
• 1/3 c amber agave nectar
• 1/4 c natural cane sugar
• 1 1/2 tsp vanilla extract
• 1/4 tsp almond extract
• 1/4 c ground flaxmeal
• 1/4 c no sugar added nut butter (mix and match based on your personal preference!)
• 1/4 c dark chocolate chips, 1/4 c pecans (optional)
• Coconut oil (to grease pan only)

Mix everything minus the optional ingredients (chocolate and pecans) in a food processor or blender. If you are using a blender, make sure to use a spatula to really stir the mixture.  Once mixed completely, add the chocolate chips and/or nuts and hand stir them in.

Grease an 8 x 8 baking pan or round pie pan with coconut oil and pour mixture into pan.

Bake for 30 minutes at 350 ^oF and let cool for 10-20 minutes.  They should appear slightly underdone when taken out of the oven - they will firm up after cooling.

Make this recipe vegan by omitting the chocolate chips! 

12 servings. 5g fat/150 cal/4g protein per bar

Olive Oil vs. Vegetable Oil: What's better?

“What's your take on olive oil vs. vegetable oil?”

Last week this question was asked on my Facebook page.  I put together a quick response then, but felt that the question really warranted something more detailed. 

Oils (and fats) are a touchy subject in the health world.  There’s lots of conflicting information and misnomers due to “low fat” and “fat free” food labeling.  Your body absolutely needs some fat sources, the trick is incorporating healthy sources.  This week, I’m comparing olive oil and vegetable oil.  Spoiler alert: olive oil is the clear winner in my book.

oliveoil

Olive Oil

The Source:Olive oil comes from...you guess it: Olives.  High quality olive oils (virgin and extra virgin) come from pressing olives, while some lower quality olive oils can include chemical processing.

The Content: Olive oil has the highest percentage of monounsaturated fat of any edible oil.  You cou gan think of monounsaturated fats as a mix between polyunsaturated fats (unstable) and saturated fats (stable); monosaturated fats oxidize quickly, but not as quickly as polyunsaturated fats.

Quality olive oil also contains lots of antioxidants, substances that have provide cardiovascular and anti-cancer benefits, including Vitamin E, carotenoids, and phenolic compounds.

Body Benefits: Olive oil’s antioxidant and anti-inflammatory effects promote heart health and protect against cancer.   

Since monounsaturated fat is more stable than polyunsaturated fat, it is less likely to generate the free radicals that create “bad” cholesterol, aka LDL. LDL damages blood vessels and can create changes in genes that may lead to cancer. Olive oil does not contain omega-3 fatty acids, but it does help to strengthen omega-3’s anti-inflammatory effects.  Research suggests monounsaturated oils cause less production of the bile acids in the digestive tract that promote colon cancer development and may help to control insulin and blood sugar levels, which is beneficial for diabetics.

Vegetable Oil

The Source: Vegetable oils are extracted from seeds like the rapeseed (canola oil), soybean, corn, sunflower, safflower, etc.  Vegetable oils can’t be extracted by pressing or naturally separating; they must be chemically removed, deodorized, and altered.  It should also be noted that commercial vegetable oils may be a hybrid of multiple oil sources.

The Content:Vegetable oils are high in polyunsaturated fats, the least stable of the fats.  Polyunsaturated fats oxidize easily in the body and cause inflammation and mutation in cells. 

Let’s put oxidation into perspective for a second.  What do you get when iron is exposed to air and oxidizes?  RUST.  When polyunsaturated fats oxidize in your body, they create “internal rust”.   Doesn’t sound good, does it?

Body Benefits: Polyunsaturated fats can help to lower cholesterol, however, due to their unstable nature, monounsaturated fats are preferred.  Vegetable oils, specifically, may contain omega-6 fatty acids.  Maintaining a good omega-3 to omega-6 ratio (approximately 1:1) in the body is important (many people are deficient in omega-3).  Consumption of vegetable oils can lead to too much omega-6 fats, throwing the omega-3:omega-6 ratio off balance, which can cause inflammation and increase cancer risk.

Tips for Selecting, Storing and Using Olive Oil

olive oil

• Virgin is best. Extra virgin means that the oil was not produced through chemical means; only by mechanical (pressing) means.  This makes EVOO the best quality olive oil, since being pressed without heat preserves antioxidants.
• Go with quality.  Top quality extra-virgin olive oil has a natural peppery finish and a deep aroma of grass and artichoke.
• Lights Out. Heat, light and air can affect the taste and health-promoting nutrient quality of olive oil.  Purchase oil in a dark bottle and store it in a dark, room-temperature cupboard, or even in the refrigerator.  The fats, nutrients, and taste can degrade over time, so its recommended to use it within a six months to a year once opened.
• Drop it low.  Olive oil has a low smoke point and is best used over medium to low heat.  For higher temp cooking, like stir frying or pan searing, I recommend using coconut oil.

In the comments, tell me what other questions you have about oils and fats.  Let’s bust through to the truth together.

The Mighty Brussel

Up until a few years ago, I’d never had brussels sprouts.  After having bad experiences with the sprout while growing up, my parents never cooked them for me.  I didn’t have my first encounter with the mighty brussel until just a few years ago, after spotting a must try recipe in Vegetarian Times.  Since then, brussels sprouts have become a regular in my house and for good reason.  Not only are brussels sprouts absolutely delish when cooked correctly, they’re also chock full of nutrition.  Keep reading for information on brussels sprouts nutrition and my favorite b. sprouts recipe.

brussels

The Nutritional Lowdown

• Serious Phytonutrients: Brussels sprouts have recently been found to have the highest glucosinolate concentration of all cruciferous vegetables.  Glucosinolates are important phytonutrients; they are the chemical starting points for a variety of cancer-protective substances.
• DNA Protection: Research shows improved stability of DNA inside white blood cells after daily consumption of 1.25 cups of brussels sprouts.
• Reduce Cholesterol: When steamed, fiber-related components in b. sprouts do a better job of binding together with bile acids in the digestive tract.  After binding, it’s easier for bile acids to be excreted, thereby lowering cholesterol levels.
• High in Vitamins & Minerals: Just 1 cup of spouts contains 194.7% daily recommended value of Vitamin K, 124.6% of Vitamin C, and 15% of Manganese, among many others.

Delicious Sprouts

Not sure how to make the sprouts absolutely delectable?   Simply halving and roasting with some olive oil, salt, and pepper is fantastic, or try my favorite recipe for a yummy B. Sprouts salad.

Honey Dijon B. Sprouts Salad

**Honey optional

Serves 1 as a main dish; Multiple as a side

• 2 cups brussels sprouts, rinsed and quartered
• 1 teaspoon minced garlic
• 2 tablespoons extra virgin olive oil
• ¼ cup dried cranberries
• ¼ cup walnuts

Dressing:

• ½ cup extra virgin olive oil
• 2 ½ cups apple cider vinegar
• 2 tsp Dijon mustard (I love Grey Poupon!)
• ½ tsp Chia seeds

Heat garlic and olive oil over medium heat for 1-2 minutes.  Reduce heat to low and add sprouts, stirring occasionally.   Saute for 5-10 minutes until sprouts are tender (test with a fork).  For softer sprouts, add 2 tablespoons of water and cover, heated, for approximately 3 minutes.  For sweeter sprouts, add 1 tablespoon raw honey to water before covering.  In a separate container, combine all dressing ingredients and mix vigorously.  Remove the brussels sprouts from heat, combine all dry ingredients and enough dressing to coat (use your discretion; I’d estimate about ½ of the recipe above).  Serve hot or chill in the fridge for 20 minutes before serving. 

Are you ready to Lean In? (A Lean In Review)

A few weeks ago, at the recommendation of a friend, and after viewing her TedTalk, I picked up a copy of Sheryl Sandberg’s Lean In: Women, Work, and the Will to Lead.  I’ll be honest: I was not expecting to like this book.  A long time ago, I gave up aspirations of climbing the corporate ladder to the top, instead settling for a work-life balance that supported my outside endeavors and interests, but I found Sheryl’s arguments both compelling and supported by data and I learned that her philosophy on corporate (err… life) engagement is very similar to my own.

Here are a few of my favorite takeaways from the book:

1. Go All In

The way I see it, as a woman, you’ve got three choices:

1. Have a family
2. Have a career
3. Have a family and a career

Seems like a no-brainer, right?  The trick, and the thing we all try to avoid telling ourselves, is that all three of these choices involve some level of inherent sacrifice.  In fact, “every job will demand some sacrifice.”  (Lean In, page 155)

There’s no wrong answer here, but when you make a choice, you need to make sure that you are willing to accept all the sacrifices that go along it. 

Make your choice, let go of the guilt, go all in, and don’t look back.

2. It’s a Jungle Gym, Not a Ladder

I realize this may not seem applicable to a lot of people… YET… but for me, I absolutely needed to hear this.  Every so often, I start to beat myself up about the career leaps that I’ve made (if you don't know what I'm talking about check out My Story).  And I think the jabs from family and friends are even worse than the pressure that I put on myself. Why can’t I just pick one thing and stick with it? 

All I needed was to read this:

“Ladders are limiting – people can move up or down, on or off.  Jungle gyms offer more creative exploration.  There’s only one way to get to the top of a ladder, but there are many ways to get to the top of a jungle gym… The ability to forge a unique path with occasional dips, detours, and even dead ends present a better chance for fulfillment.” (Lean In, pg. 55)

In truth, I’ve learned way more from my job hopping than any one job could teach me in even double the time.  I’ve experienced several different industries (environmental consulting, public education, public works, and information technology) – I’ve learned the ins and out of each one and I have a better understanding of the pitfalls and demands placed on workers, which is invaluable when it comes to providing lifestyle coaching to a varied group of professionals. 

Along the way, I’ve learned what I’m really good at (learning quickly, teaching, planning, analyzing, etc.), what I really dislike doing (classroom management…), and what my work non-negotiables are.  In these respects, I feel leaps and bounds ahead of my peers, even if they might have the best understanding of what it’s like to work for Company Y and Client Z.

3. Make Your Partner a Real Partner

This says it all:

“Whenever a married woman asks me for advice on co-parenting with a husband, I tell her to let him put the diaper on the baby any way he wants as long as he’s doing it himself… Over time, if he does things his way, he’ll find the correct end.  But if he’s forced to do things her way, pretty soon she’ll be doing them herself.” (Lean In, pg 109)

I don’t think you need to be a parent to appreciate this sentiment and I’m going to go out on a limb here and say that I’m probably not the only woman who has a habit of telling her significant other what the “best” way to do something is.  This has been a good reminder for me that when I need help, domestic or not, I need to give my helper the freedom to do things his (or her) way and remember that sometimes done is better than perfect.

4. Seek Out a Growth Partner – Not a Mentor

If you want someone to “show you the ropes” be willing to give something back. 

“Mentorship is often a more reciprocal relationship than it may appear, especially in situations where people are already working at the same company.” (Lean In, page 69)

 It doesn’t matter if this person has more career experience or a better title than you, there is still something that you can contribute to the relationship.  Seek ways to help first, ways to learn second.

 5. Own Your Success

I see it time and time again, and not just at work, but also in personal relationships.  Women downplay their accomplishments – whether it’s successfully leading a big project, placing in a triathlon (yes…I have a friend who downplays this!), or losing weight, women are quick to shy away from singing their own praises and REALLY acknowledging their own accomplishments. 

“Owning one’s success is key to achieving more success.”(Lean In, page 44)

STOP!  Right here, right now, name one thing that you totally knocked out of the park and tell someone about it.

I know there is a lot of criticism about the fact that Sheryl can afford to have “help” to manage her career successfully – if you’re stuck on that, I encourage you to pick up Lean In and read it from YOUR perspective.  Based on my Lean In review, this book is not about having money, it’s about establishing your priorities, being honest with yourself about what you want out of your life, and setting yourself on a course to get there.

You don’t have to want a successful career, or a family, or a big fancy house.  Accept that you want what you want and Lean In.  Are you ready?

13.1 Things Running Taught Me

In recent years, running has been one of the greatest teachers I've had.  Not only have I learned a lot about myself from a physical standpoint, but running has also helped me grow mentally and emotionally through some of the most challenging (and rewarding) years of my life.  Here's the list of the top 13.1 lessons learned from running.

1. Every mile is a victory

When I started training for my first long distance race, I’d never run more than 4 miles.  As I progressed in my training plan and added 1 mile per week to my long run, I found myself running further than I ever had before.  Each week, I was in shock and awe.  “Holy shit – I just ran 5 miles!”  “Holy shit – I just ran 6 miles!”  “Holy shit – I just ran 7 miles!”  You get the picture.

2. I’m my own worst critic

I have a bad habit of calling myself a “slow runner”.  Negative self-talk is a killer.  How could I possibly ever be a “fast runner” if I’m calling myself slow?

3. I only need to compete with myself

It’s unlikely I’ll ever win a race.  I’m competing with myself at every start and every finish.  That’s it.

4. When to Back Off

After running my first 10-miler and 2 half-marathons in the span of 6 months, my running game was spent.  Now, I realize that there are lots of people who can go from race to race to race without burning out, but clearly not me.  I was DONE.  I couldn’t get excited about running.  I took a race hiatus for almost a year and only ran when I wanted to. 

5. Injuries Are Real

Don’t be a tough guy or gal and try to power through an injury.  Injuries are real and can be quite serious and continuing to run with them can result in something much more serious.  Give your body the time it needs to heal.

6. What to Eat

When I first started running, even before I was logging aggressive mileage, I noticed subtle changes in my body’s response to food.  Keeping a food journal along with your running log can help you tune in to what’s the best for your body.

7. You Don’t Have to Be Fast

It’s never about how fast you’re going.  It’s about crossing the finish line.

8. Good Shoes are Key

One of the best investments I ever made in my running was to invest in a good pair of shoes.  Go to your local running shop and get personally fitted for a pair of kicks by an expert.  They’ll assess your gait and your needs and send you home with the PERFECT pair of shoes.

9. The Running Community is Awesome

I consider myself a solo runner, but even I have to admit that the support that the running community provides is awesome.  Case and point – after the Boston Marathon bombing earlier this year, thousands of runners descended on Philadelphia’s City Hall for a memorial run.  Although thrown together at the last minute, the City agreed to shut down Market Street (a main thoroughfare) for almost 10 blocks and provide police detail, all in support of Boston and of runners.  It was a pretty awesome thing to see and be a part of.

10. I Can Do Anything

If you had asked me 5 years ago if I’d run a half marathon, I would have laughed in your face.  Me?  No way!  But once I got it in my head that I was going to run one, I got serious about training and made it happen.  All it takes is hardwork and dedication to accomplish anything.

11. No one is judging you; Everyone is cheering you on

I actually heard a friend say this to a new runner who was concerned that other runners were judging her for running slow.  When I see someone running, I never say “Wow, they are dogging it.”  I say “Get it!”  Don’t you?

12. Every PR is a PR

About a month ago, I ran a half marathon and I was sure that I was going to PR it big time.  I hadn’t trained much, but all my cross-training had really upped my running game.  I was pumped.  About a week before the race, I pulled my quad.  I iced and nurtured it all week.  I was on the fence about running, but ultimately decided to go for it.  For the first 7 miles, my quad felt ok and my split was on-point.  The second half of the course was a little hillier than the first half and my quad started to feel tight.  I backed off and ended up walking the hills, including a big one right at the finish.  I PR’d the race, but only by about 6 seconds.  I was disappointed.  It took a couple weeks for it to sink in that I’d performed well under less-than-optimal circumstances.  And that PR is still mine for the taking... I’m going after it later this year.

13. I’m a Runner

My finish times, the number of medals I have,  the number of half’s under my belt – they don’t really mean all that much.  I’m not a runner because I have these things.  I’m a runner because I love running – it feeds my soul, helps me clear my mind, and just feels right.

13.1 You’ll never finish if you never start

Have dreams of someday running a big race?  What are you waiting for?  Sign up, find a team to train with, and make it happen!

Are you a runner?  What has running taught you?  Leave your thoughts in the comments.

Paleo Burgers: Bison Fajita “Queso” with Chips and Dip

I met Laura a few months ago after following her yummy Paleo recipes on Instagram.  She has since joined my one of my online 30-day Fit Club challenge groups and I have gotten to know her pretty well over the past few months.  I'm happy to call her both a friend and an inspiration - she is a true testament to the fact that I commitment to clean eating and a healthy lifestyle can change you for the better - both inside and out.  I asked her to share one of her fantastic recipes and she created this one especially for us!

About Laura

I am 31-year-old a stay-at-home mom who has always had a passion for cooking and baking. After struggling with weight and food addiction my entire life, I discovered the Paleolithic lifestyle. I have been Paleo since November of 2011, and since then I have lost a total of 60 pounds and have dropped 5 dress sizes. My overall health has improved drastically as well, with increased energy, clearer skin, healthier digestion, significantly fewer headaches & sinus struggles, and better sleeping patterns. My new Paleo lifestyle and my passion for cooking are perfect companions, and I have been having a blast in my kitchen exploring all sorts of new recipes and foods! I believe whole-heartedly in a clean, natural approach to health, and that all begins from the inside. It starts not only with the quality of the food we consume, but also our relationship with food and with ourselves. I hope that my story can help others find their path to healthy living!

Fajita queso burger meal

All American Cookout - Spicy Paleo Style!

Summer has officially arrived, and she has brought with her the All American Cookout! This iconic summer party usually includes a vast array of S.A.D (Standard American Diet) foods like potato salad, pasta salad, chips and dips, white buns, and of course soda and BEER! It all looks and sounds amazing, but for those of us who strive to eat clean and live a JERF (Just Eat Real Food) lifestyle, it poses some serious problems. Temptation knocks at our doors, and we stand with our toes on the threshold flirting with disaster. Solution? Have your own cookout--clean eating style!

For me, clean eating is Paleo (gluten, dairy, soy, refined sugar, and legume free). As the Paleolithic lifestyle gains momentum, many peopleʼs first reaction to the diet is that they will feel deprived. This recipe post aims to prove otherwise! Combining my two favorite things--burgers and mexican food--I have come up with a recipe that includes ingredients you can easily find at your local grocery and wonʼt cost you an arm and a leg. As always, buy your foods as organic and local as possible to ensure no GMOʼs or unwanted byproducts!

Paleo Burgers: Bison Fajita “Queso” with Chips and Dip (serves 4)

Burger:

• 1 lb ground bison (or beef if you prefer)
• 1 egg
• 1 Tbs garlic powder
• 1 Tbs onion powder
• 1 Tbs ground cumin
• 1/2 Tbs chili powder
• 1/2 Tbs cayenne
• 1/2 Tbs sea salt
• Sturdy large leaf lettuce for “bun”

Mix all ingredients (minus lettuce) in a bowl with hands until egg & seasonings are full incorporated. Form meat mixture into 4 patties and grill to desired doneness. If you are unable to grill, you can always oven-broil them on high on the middle rack, flipping after 5-10 minutes, depending on thickness & desired temp.

Burger topping:

• 1 red bell pepper
• 1 green bell pepper
• 1 yellow onion
• Dash of sea salt
• 2 Tbs ghee or other Paleo approved oil (Ghee is Whole 30 approved. OMGhee is the best on the market)

Slice peppers and onions approx. 1/4 inch thick. Melt ghee in a pan at med-high heat on the stove top. Sauté peppers and onions in ghee until cooked through. Salt lightly. If you have a saute pan for your grill this can also be done on the grill. Just melt the ghee in the microwave and coat the peppers and onions before sauteing on the grill.

Sweet Potato Chips:

**Can be made ahead of time--let cool & store in an air-tight container or ziploc bag**

• 3 medium-large sweet potatoes
• 2 Tbs ghee melted (can also use olive oil)
• Sea salt

Preheat oven to 200*. Thinly slice sweet potatoes and put into a ziploc bag. Pour melted ghee into the bag and sprinkle in some sea salt. Close the bag and shake it until all the potatoes are coated in fat & salt. Place on a baking sheet and bake for 1.5-2 hours flipping halfway through. Remove from oven when light brown and crispy. You can do a quicker version, putting them in a 375* oven for a shorter period of time, however they wonʼt be as crispy.

Cilantro-Lime-Bacon Guacamole:

• 2-4 ripe avocados depending on size
• 4 Tbs finely chopped fresh cilantro
• Juice from 1 lime
• 4 slices of bacon crispy fried & crumbled
• 1/4 large red onion chopped (or 1/2 of a small)
• Salt & pepper to taste

Remove fruit from the avocado and place in a bowl. With a fork smash until desired consistency for dip. Mix until incorporated the fresh cilantro, lime juice, bacon crumbles and onion. Add salt and pepper to taste.

“Queso”:

• 1/2 cup ghee
• 1/2 cup creamy cashew butter
• 3/4 cup unsweetened almond milk
• 1 tsp salt (more if desired)
• 2 cans diced tomatoes & chiles

In pan on low heat put everything but tomatoes & chili. Stir and heat until well mixed.

Add tomatoes and chiles. continue to heat until hot. Take care not to cook too long, as the nut butter can get a bad consistency. Note: Without the tomatoes and chillies, this “cheese” sauce makes a great base for other sauces, and when cold can make a great base for veggie dip (as it thickens in the fridge).

To serve:

Place burgers on a couple lettuce leaves. Top with peppers and onions & “queso.” Put a couple more lettuce leaves on top. Serve up the chips & dip directly on the plate, or serve them buffet style and ENJOY!

For more of Laura's recipes and a glimpse into her everyday life, follow her on Instagram at "lpepps".

Take a Vacation Without Going Anywhere

It’s the Fourth of July – a day when most of us get the opportunity to kick back, relax, and celebrate our independence. This got me thinking... about independence, about vacations, and about giving ourselves a BREAK.

take a vacation alaska cruise

Did you know that a 2012 report commissioned by Expedia.com indicates that most employees take even LESS time off than they are allotted through their company?   Worse still, 28% of those polled said they didn’t take vacation for work-related reasons.  And for those lucky ones who actually did get some time off?  34% of them reported checking work email regularly or constantly while on vacation (note: I have definitely been one of the 34%).

Now, don’t get me wrong, I am ALL for having a career you love and putting your best feet forward, but you have to balance hard work with downtime.  Your body needs time to recuperate, regenerate, and refresh in order for you to be the best employee possible. 

take a vacation sunset beach philippines

Let’s think about this another way.  In ten years, will your company say, “Wow, we’re so happy Ms. X didn’t take that weeklong vacation to Peru.  This place would have just CRUMBLED.”  Nope, they won’t.But in ten years, you’ll say “I wish I’d taken that trip to Peru when I’d had the chance.”  You never know what obligations you’ll have THEN.

That all being said, maybe you just can’t take a real vacation this year.  That’s OK. 

VACATION IS A STATE OF MIND.

You can take a vacation any where, any time. 

Here are three suggestions for taking a vacation without (really) going anywhere.

Take a Media Break

We are all absolutely BOMBARDED every hour of every day with information – whether from TV, radio, online news sources, or social media – it can be hard to escape.  I challenge you to UNPLUG for just ONE DAY.  It’s amazing how relaxed you’ll feel.

Be a Tourist in Your Own Town

Whether you live in the big city or a small town, chances are there are parts of your area that you’ve never seen.  Spend a day exploring where you live.

This could mean hiking a new trail, walking through a new neighborhood, going on a guided tour, or checking out a new restaurant.  Notice that keyword ‘new’ here – the trick is to do something DIFFERENT than you normally do.

Give Yourself the Spa Treatment

 Can’t afford a fancy spa weekend?  Instead, spread out spa-like appointments over the course of a week.

Go to a yoga class on Monday, get a mani/pedi on Tuesday, get your hair done on Wednesday, visit a juice bar on Thursday, and treat yourself to a massage on Friday.  Enjoy the spa aspect of each day for what each individually gives to you.  If even this is a stretch for you, take just a couple hours at home and give yourself the spa treatment there.  Take a bubble bath, paint your toes, put on a face mask – whatever it is you enjoy doing... Just do it.

I, myself, won’t have the opportunity to take a ‘real’ vacation this year, but I will definitely be implementing all three of these strategies to take me to that vacation mindset. 

What about you?  What can you do to enjoy a vacation without going anywhere?  Leave your thoughts in the comments.

Recipe for Success: Lessons Learned at Beachbody Coach Summit

I spent 3 days last week at BeachbodyCoach Summit 2013 in Las Vegas.  It was a whirlwind filled with celebrity trainer workouts, team building, and personal development.  I’m honestly still reeling a little from the experience; I felt like I didn’t STOP the whole time I was there (which seems very unhealth-coachy), but the excitement and buzz of the 7,000 other coaches in attendance was contagious. 

Tony Horton

The theme of this year’s conference was Dream Big- this was a game changer for me, both personally and professionally.  I have always had a hard time looking forward in my life.  When I’d sit down with professors or managers and was asked where I wanted to be in five years, it was rare that I had an answer.  Looking back, it’s clear that I was not in the right place.  I’m in the right place now and my experience this weekend only helps to solidify My Dream.

Since this conference was so powerful for me, I want to share with you some key takeaways - my a-ha moments!  Here are my top five plus some important updates at the bottom:

John C. Maxwell’s The Rule of Five

“You want to cut down a tree in your back yard.  Instead of cutting it down in one swing, everyday, take an ax, swing 5 times, and hit that tree.  It doesn’t matter how big the tree is, just consistently swing at the same tree.  One day, the tree will come down, with what seems like little effort."

-John C. Maxwell (paraphrased)

Best-selling author John C. Maxwell (Daily Dozen, How Successful People Think, and Today Matters) was the Keynote Speaker and I loved every second of his talk.  I wish I could share everything I learned from him, but that could take hours and as he says: Read the Book! 

For the sake of time, I will just share one of my favorite things from his talk: The Rule of Five.  The Rule of 5 is a series of activities that you do EVERY DAY that are fundamental to your success. Through discipline and diligence, you will achieve your life’s work. 

Step 1 to the Rule of Five is identifying your tree.  Step 2 is identifying your five required actions.  For John, his tree is writing books and his Rule of 5 are reading, filing, thinking, asking questions, and writing.  I’m still identifying my tree and Rule of Five.  What’s yours?

Beachbody’s Mission

Beachbody’s mission is so in-line with my own.  And it’s simple.

Help people achieve their goals and live healthy, fulfilling lives.

Unlike many other companies, this is NOT lip service.  After Summit, Beachbody CEO Carl Daikeler posted this on his Facebook page:

"Selling" just for the sake of numbers is for other companies. We are here to help people. So think about how you can "be more creative about showing people you truly care about them" and then get out there and do it.

Beachbody truly wants to change the world and END THE TREND of obesity.  So do I.  Perfect match.

endtrend

Finding  A Tribe

Human beings can’t help it: We need to belong. One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people.

-Seth Godin, Tribes

tribe

My Beachbody team is all over the U.S. and Canada, so even though we talk in pretty much every day, we rarely see each other face to face.  It was great to spend 3 days with my team – I feel really connected to these people. We are on the same path of helping people improve their lives.  This is my tribe.

I’m A Customer, Too

During one of the breakout training sessions, one of the trainers said “Don’t forget, you are a customer, too.”  I partnered with Beachbody because I use and enjoy their products and I truly believe that they provide real value.   Even if I wasn’t a Beachbody coach and never earned a penny from them, I would still sing the praises of Shakeology and talk about how kickass P90X and Insanity are... granted, maybe not as often, but I still would.

Productivity is Not Busy-ness

It’s the engineer in me - I LOVE learning about how to be more productive and efficient.  The training focused on being STRATEGIC ABOUT HOW YOU SPEND YOUR TIME, something that even the best of us time managers need to constantly keep in mind.  For more info on productivity and time management, check back next week for the release of my free eBook, You Don’t Have Time to Read This Book: 8 Strategies to Find More Time in Your Day.

Beachbody Product Updates

T-25

Summit was the launch of a brand-spankin-new program from Shaun T, the creator of Insanity and Hip Hops.  In my opinion, T-25 is a game changer as far as workouts are concerned – you see results in just 25 minutes a day!  Here’s the T-25 highlights:

• Workout 5 days a week for 25 minutes (note: (2) 25 minute workouts are suggested but not required on Day 5)

• Fully modifiable so ANY ONE CAN DO IT

• Alpha, beta, and gamma phases are all 25 days (5 weeks) in length

T-25 (alpha and beta phases) is on sale as a bundle with Shakeology for $180 through the end of July.  That’s like getting T-25 for just $50 – a freaking dollar a day!  Intrigued?  Let’s chat to see if this is a good fit for you.

Vanilla Shakeology

Yes, you read that right.  Shakeology has finally made the leap into Vanilla.  The Shakeology team has been searching for years to find a clean, non-GMO, organic, ethically-farmed, sustainable source of Vanilla and they finally found it... in Madagascar! 

Beachbody has really high standards for what goes into Shakeology, so even though they found other products that met FDA guidelines, they went above and beyond to source this vanilla (another reason to love them).  This stuff is so yummy – it literally tastes like cake batter on its own and its a great base for flavor experimentation.  I tried a Vanilla Latte Shakeology and it was delish!  Interested in samples?  Email me.

Perhaps better than the Vanilla flavor, though, was learning that Beachbody has committed to the development of the Madagascar farming community that is supplying the vanilla.  They are providing training to farmers, ensuring fair prices, and helping to build schools.  If you know me, you know that international development is near and dear to my heart, so this really struck a chord with me.

Updates to Fit Club Membership

Staying true to Beachbody’s mission to support people in reaching their health and fitness goals, I have decided to offer the first 30-days of Rockin’ Hot Body Fit ClubFREE. 

Of course, I do encourage you to work with a Beachbody program and Shakeology, because I know these products work and will get you on the right path, but I understand that maybe you can’t afford to invest in a program right now or you’re skeptical about what the Fit Club is all about or you're not sure that working with a virtual coach will help you. 

Trust me, I TOTALLY understand your concerns – I had the same concerns when I joined my first challenge group.  So, try it on for size for 1-month for free.  You literally have nothing to lose and everything to gain.  Email me today so we can talk about your goals and get you started in my upcoming online group (starting July 8th).

How to Read Food Labels (and ignore calories)

So, if you're no longer counting calories and you still sometimes need to eat packaged foods, what should you look for on a food label?  I created a graphic for you to show you how to read food labels and what's important to know - a little light (but super important) reading this week!

how to read food labels

I'll be honest - I thought I knew how to read food labels before I wrote this post, but I learned a whole lot more while I was researching.  I never knew that I should be looking at the ratio of total carbs to sugar, for example.  Did you learn something new this week?  Share it in the comments!