Elysium Health Wellness Infographic

Remember the wellness tips I posted about a few weeks ago?  Well, I’ve got a fun little secret to share!

Elysium Health recently featured my advice in an infographic on overall health and wellness, which I was stoked to see.  I’m all about helping people find ways to feel better and increase their overall wellness!  Several different bloggers contributed some wellness tips that were compiled into the infographic below.

Elysium Wellness Infographic

I was drawn to Elysium because of their strong focus on information and research. While they do offer a product, I haven’t personally tried it, and therefore I am unable to recommend it. I was not compensated for this partnership and have no knowledge of their products–ya’ll know I love what I use in my own daily routine!

It’s always great to be asked to contribute to something, and I’m excited that my little blog is being read my more than just my family, ha!  So thanks to all of you that are quiet observers enjoying my posts.  Don’t forget to subscribe so you don’t miss out on future posts!

My Everyday Wellness Tips

Life is busy.  Whether you’re a stay-at-home parent, a full-time working parent, or somewhere in-between, life can get crazy, and it’s really easy to let yourself slide down your list of priorities.  A lot of women that I talk to, especially moms, struggle with making time for self-care when life gets busy.  Even though it’s our go-to to care for others before we care for ourselves, I can’t be the best mom, the best wife, the best person in general if I’m not taking care of my health!

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In order to make that happen, I have simple and effective habits that I can do every day to set myself up for success mentally and physically.  Not all of these happen every day, but when I’m consistent (not perfect!), I feel such a huge difference in my attitude, my energy, and my progress toward my health goals.

  • Meditation–I used to be a skeptic with meditation, but once I gave it a try, it has helped immensely with my anxiety disorder.  I start my day with 10 minutes of guided meditation through the Headspace app; this lowers my stress first thing and helps me be ready for a positive day.

 

  • Water–I drink water like I’ve been wandering in the desert for 40 years.  It’s almost embarrassing when I go out to eat how many times my water glass gets refilled!  Staying hydrated is vital to your overall wellness since EVERY single system in your body needs water to function properly!  I start every day with a big glass of water to kickstart my system (before coffee!), and I drink about 100 oz throughout the day.  (To figure out the minimum amount of water you need each day, take your weight and divide it in half–that is the number of oz you should drink each day minimum!)

 

  • Exercise–this should be a no-brainer for wellness, ya’ll.  Being active is good for your heart, for your mind, and for your body.  For me, the best way to make sure I’m consistent with this is to choose a program to follow, and to make sure that my fitness is accessible; I use a streaming workout system that I can do at home, and I do it in the early morning to make sure I get it done before anything can interrupt my day.

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  • Shakeology–I drink my super shake every single day for optimum nutrition, and my recipe tastes awesome, gives me energy, and sneaks some greens in, too.  Chocolate shake, 1/2 cup almond milk, a handful of ice, 2 tsp almond butter, a banana, 1 cup spinach, 2 tbsp unsweetened coconut flakes, and 1 tbsp local raw honey.  I get superfoods, healthy fats, and greens all in one meal, and I feel amazing!

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And that’s it!  It’s not groundbreaking, but it makes a huge difference in my health and in my life.  Making these habits a part of your wellness routine will help you, too!

Clean Eating Hummus

I love hummus.  I could eat it with a spoon all day, every day.  But I am kind of particular about the texture of hummus, and when I’ve made homemade versions in the past, the flavor is always great, but the texture has been too thick for me.  So, I’ve stuck with my store-bought brands that are kind of expensive and filled with some extra ingredients that aren’t necessarily bad, but that I just don’t want to eat every time I have hummus.

Recently I posted a picture of some hummus I was eating for lunch, and one of my friends messaged me to offer up her dad’s hummus recipe.  Holy moly, ya’ll, this hummus is PERFECTION.  It’s a great base to add other flavors, like roasted red pepper or sriracha, and the texture is exactly what I like.  It’s simple to make, and has very few ingredients that I already had in my pantry from previous hummus experiments.  The best part of this recipe, for me, is the small amount of olive oil–I’ve always made hummus with at least 1/4 cup of olive oil, and that is a lot!  I love that this recipe still has great flavor without a lot of oil (and therefore fat and calories).

One variation I’ve tried so far is to double the garlic (because I LOVE garlic) and roast 2-3 cloves in the oven before chopping them.  I peel the cloves, put them in a small square of aluminum foil, drizzle with a tiny amount of olive oil, and fold up the foil to make a little pouch.  I put that in the oven at 375 for 40 minutes, and then chop and add it to the hummus mixture.

You can adjust the amount of liquid you put into the hummus based on the texture you prefer–less liquid if you prefer thicker hummus, more if you like it thinner.

***I half this recipe each time I make it because I’m the only one in my house that eats it.  The full recipe made just shy of 5 cups of hummus!

Clean Eating Hummus (from my friend Macarena and her dad)

2 cans garbanzo beans, liquid drained and reserved

3 tablespoons tahini

1 tablespoon chopped garlic

Juice of 1 lemon

2 tablespoons cumin

Mix all ingredients except the bean liquid in a blender or food processor.  Slowly pour the bean liquid as you blend.  Blend in olive oil to taste.

 

Getting Out of A Rut–Again!

Almost exactly a year ago I wrote a post about being stuck in a rut and how to get out of it.  It is so funny to me that I’m feeling almost the same way now at the same time of year, but in a totally different life situation.

I thought that once I decided to stay home full time and leave a job that left me feeling really unhappy and anxious and depressed and stressed ALL THE TIME would mean that I would somehow magically transform into a super fit person.  Without the stress, without the time constraint of the job, without the unhappiness that came with the stress.  What has happened in reality, however, is totally different.

Last August when we moved into our new house, I was the most fit I have ever been.  I was at the lowest weight I’ve ever been since before getting pregnant (like, way before getting pregnant) and was feeling really awesome.  And then school started, and it was a really tough year for me.  I was really unhappy and posted about it a little on here.  Lots of stress, exhaustion, and anxiety. Over the course of the school year, I gained about 10 lbs and went up a couple of inches.  I was consistently working out and working on my nutrition, but not eating clean consistently enough to see the results I wanted.  I know that part of my weight gain was stress, too–it affects your body so much.

When the school year ended, I was really looking forward to focusing on my health more and being able to get back to where I want to be with my body and fitness level.  But to frank, that hasn’t happened.  The adjustment to being a stay-at-home mom was a lot tougher than I thought it would be, even though I expected some tough transition time.  We had a busy summer and it felt like we were constantly traveling, so I wasn’t able to get into a good routine for a couple of months.  My husband’s job has a semi-flexible schedule, too, so that means that sometimes he is home and wants to just hang out with me, which made it hard to get into a routine.  My toddler tornado decided that mommy staying home was the perfect time to give up naps, so that “me” time I thought I would get to workout or meal prep or work my business disappeared with no warning.

I haven’t been great at dealing with the constant changes.  I’ve always been an emotional eater, and this summer has been no different.  With all the changes and tantrums and interruptions and struggles, I’ve not dealt with it in the healthiest way, so instead of getting fitter and having my measurements go down, they’ve kept creeping up.

I know that this struggle is really common and a ton of moms go through it, but it’s been hard for me to face that I’ve let my health go so much.  I’ve not been sleeping well/enough, I haven’t been planning and preparing healthy food for my days, I haven’t been following my workout program, and I haven’t been eating clean.  It’s embarrassing, but that’s my reality right now.

Sometimes I feel like I have to be perfect all the time because I’m a coach.  But that’s not reality and that’s too much pressure on myself.  I’m a person with weaknesses and flaws, just like everyone else, and my health is a journey that I will have to constantly reassess and refocus and deal with the struggles.

The best part of being a coach in this situation, though, is being so EMPOWERED to know exactly what I need to do.  I don’t have to worry and wonder what in the world I should do to get myself out of this rut–I know exactly the steps to take.  And they’re simple!  I have a team of fellow coaches around me, and I have my challenge group and fellow challengers to help me along the way.  The support I get every single day despite my struggles energizes me to work toward my goals.  I’m flipping the switch in my mind and instead of focusing on the slip-ups, I am focusing on how far I’ve come–physically, mentally, and emotionally–than when I started my health journey almost 2 years ago.

Are you in the same boat as me?  Struggling with your health and needing some extra motivation and encouragement?  I’d love to talk with you and have you join me on this journey together!  Contact me through the links at the top of the page or email me at wweaver0@gmail.com.

A Few of My Favorite Shake Recipes

I’ve been drinking my superfood shake for almost a year now, and I love it!  It makes a quick breakfast and/or workout recovery drink, it gives me energy, it helps my mood, and it just overall makes me feel GREAT!  Since it’s part of my daily routine, I’ve been rather boring with the recipes I make.  I generally find something that tastes good to me and stick to it–if it isn’t broken, don’t fix it, right?  With that being said, sometimes it’s nice to have some options.  Here are just a few of my favorite recipes for my daily superfood shake!

Chocolate Covered PB Banana

1 scoop chocolate Shakeology (vegan or regular)

4-6 oz unsweetened vanilla almond milk

Handful of ice

1-2 tsp all natural nut butter (peanut, almond, etc)

1 banana

8-10 oz water (I like my shakes a little thinner; if you prefer thicker texture, lessen or omit the water)

Combine all ingredients and blend in a blender.  Enjoy!

 

Tropical Chocolate

1 scoop chocolate Shakeology (vegan or regular)

4-6 oz unsweetened vanilla almond milk

2 tbsp (1 orange 21 Day Fix container) unsweetened coconut flakes

1 banana

Handful of ice

8-10 oz water

Combine all ingredients and blend in a blender.  Enjoy!

 

Berries and Cream

1 scoop vanilla Shakeology

1 cup frozen berries (strawberries, blueberries, etc)

4-6 oz unsweetened vanilla almond milk

8-10 oz water

Combine all ingredients and blend in a blender.  Enjoy!

 

Cinnamon Roll (from Pinterest)

1 scoop vanilla Shakeology

2 tsp almond butter or peanut butter

1 tsp cinnamon

4-6 oz unsweetened vanilla almond milk

Handful of ice

8-10 oz water

Combine all ingredients and blend in a blender.  Enjoy!

 

Honey Nutty Cafe Latte (from the Beachbody Blog)

1 scoop Cafe Latte Shakeology

4-6 oz unsweetened vanilla almond milk

Handful of ice

1 banana

1 tbsp local raw honey

1-2 tsp nut butter

8-10 oz water

Combine all ingredients and blend in a blender.  Enjoy!

 

Coconut Cafe Latte Mocha

1 scoop Cafe Latte Shakeology

4-6 oz unsweetened vanilla almond milk

2 tbsp (1 orange 21 Day Fix container) unsweetened coconut flakes

1/2 tbsp unsweetened cocoa powder

8-10 oz water.

Combine all ingredients and blend in a blender.  Enjoy!

 

 

 

 

Meal Plan 1.23-1.30

Well, this week was Snowpocalypse 2016.  We had Monday off for the holiday, went to school Tuesday, and then snow days the rest of the week!  I always love an unexpected day at home (especially when no one is sick!!!!), but I always have the fact that I have to make those days up somewhere in the back of my mind.  But we had a great time and I’m thankful for the time home with my boys.

Since my knee is hurt, I’ve really been focusing on my nutrition this week.  If I want to continue to see results without the fitness piece, I have to have my nutrition in check every day.  That doesn’t mean I can’t have cheat meals, but it does mean that my relaxed approach of “an extra carb here, some chocolate chips there” isn’t going to get me to my goals.  It is completely possible to lose weight while you are injured/can’t work out, but you have to be committed to you nutrition.

Here is my meal plan for this week (apparently this is the week of Fixate, so there are limited recipes!  You can get your own copy here):

Saturday: taking my own food to a birthday party for my father-in-law–yes, I’m that person.  Grilled chicken fajita bowl with roasted garlic.  Yum!

Sunday: Southwest Chicken Panini

Monday: Fixate Mexican Chicken Soup

Tuesday: Fixate Chicken Parmesan

Wednesday: Quinoa Enchilada Bake with lean ground beef

Thursday: Fixate Ground Turkey Sloppy Joes

Friday: Leftovers

Saturday: Little Man’s birthday!  We are having smoked pork, mac and cheese bites, veggie tray, green beans, skinny taco dip, and vanilla cake with chocolate frosting.  I’ll be sharing these recipes in a later post!

For breakfast, I’ll be using up my pantry supply of oatmeal.  I will probably do some coconut flakes and cinnamon and keep it simple.  My new superfood flavor of Cafe Latte is delicious with a tsp almond butter, one banana, a tablespoon honey, and almond milk with ice, so I will be drinking that in the mornings.

Lunches will be dinner leftovers.  I am feeling excited about my food this week after being stuck in a rut!  I’m excited to share some “recipe makeovers” with you to share some tips and tricks for how I make recipes more nutritious and make them work for my eating plan.

I’m still taking rest time for my knee, so no fitness schedule this week.  I’m bummed and missing my workouts, but I’m looking forward to being healed so I can get back at it without worrying about making permanent damage.  I will probably do some yoga and pilates, and maybe some upper body this week if I’m feeling good with my knee!

What does your week look like?

Meal Plan and Fitness Schedule 11.11-11.17

Going back to school after Christmas break is crazy.  It’s like the very beginning of the school year all over again, both in terms of students not being used to school and me not being used to it, either.  And my birthday is always the week we go back, so it’s a busy week no matter what.  I always feel really frazzled, and I’m still struggling to feel in a groove and in my routine.

Because of all of that, I find myself needing to be really flexible with my eating plan.  I make a meal plan, but I have to have flexibility in my mind to move meals around and maybe switch out one snack for another, but that often leads to eating things that aren’t on my plan at all.  *Says the lady eating the cookie while she types.*  Just keeping it real.

So, I’m struggling with not being so rigid with my meal plan that it adds more stress to my life, and not being so flexible that it creates opportunities to not eat for my goals.  It’s a daily struggle!  I’m glad I have my fitness community to help motivate and encourage me.

Here are the meals I’m planning for the week (notice how I am not putting days to the meals!)

Chili (no recipe, just throwing things together)

Chipotle Lean Beef Burgers with veggies (literally mixing minced chipotle pepper into beef and forming into patties)

Ground Turkey Sweet Potato Skillet

BBQ Chicken

Lemon Chicken with Artichokes

 

For breakfast, I’m alternating between steel cut oatmeal with coconut flakes and sausage with onions and peppers sauteed together.  I will continue to have my daily superfoods with peanut butter and banana!

For snacks, I have cottage cheese, grilled chicken, and veggies and hummus.  My lunches will be leftover dinners.  Yum!

 

For my fitness schedule, I’m beginning week 3 of The Master’s Hammer and Chisel.  I am loving the program so far!  It is definitely more intense than 21 Day Fix, my program of choice for the past year, but I was ready to mix it up and step it up.  I lost almost an inch in my waist the first week!  Pretty exciting stuff.  I am excited to do my 30 day measurements in a couple of weeks!

Monday: Total Body Hammer

Tuesday: Chisel Agility

Wednesday: Max Hammer Strength with 10 Min Abs Hammer

Thursday: Rest day!

Friday: Total Body Chisel with 10 Min Abs Chisel

Saturday: Hammer Plyometrics

Sunday: Iso Strength Chisel

 

I am looking forward to a great week with my nutrition and fitness!  What does your week look like?

 

My 2016 “Resolution”

This time of year makes most of us think about our goals, or resolutions, for the upcoming year.  They’re always the same, right?  Lose weight, eat healthy, take a vacation, read more books, spend more time with family, spend less time working, etc.  And then the vast majority of us abandon those resolutions within the first two months of the year and we have the same lives we’ve always had.

Last year, I really wanted to make a change and didn’t want to just make a resolution and forget about it.  I had heard someone talk about choosing a focus word for the year instead of making resolutions, and I decided to give it a try.  I spent a lot of time thinking about the different goals I had and discovered that they all had one thing in common: they would take a lot of work and motivation to make them happen.  So my word for 2015 was discipline, and it was really successful for me.  I became more disciplined in pretty much every aspect of my life and met all of my goals!

Since it was successful last year, I decided to do the same thing this year.  I spent some time thinking about my goals: for my health, for my personal life, my relationships, and my business.  The common thread between all of them is that they require a lot of continued discipline.  I decided to make my focus word for 2016 consistency.

I want to be consistent in my health habits, my business building habits, and several other aspects of my life to meet the goals I have.  I have a lot of big plans for 2016, and they are going to require a lot of focus and grit–sucking it up when I don’t feel like it and doing what needs to be done.  I can’t rely on momentum from going in spurts; I need continuous momentum from consistency to make these goals realities.

I am excited to chase after my dreams for 2016!  What will your focus be this year?

Jan 2-9 Meal Plan and Fitness Schedule

Happy New Year!  The beginning of the year is always bittersweet for me–it’s a time for reflection and possibility for the new year, but it’s also the time when my break at home with my boys is over and I have to get back to the daily grind.

I knew that with going back to work this week, I needed to be really organized with my food.  Just like with last week, I’ve planned out every meal and snack I’m having this week.  Though I know it won’t all go according to plan, it helps me stay on track because I know exactly when I need a protein or a veggie and when I’m done with carbs for the day!

Breakfasts: Old fashioned oats with a tsp peanut butter, cinnamon, and sliced banana; vegan chocolate shakeology with a tsp peanut butter and banana and my Focused Energy Boost

Morning snack: low-fat cottage cheese

Lunches: Leftovers from dinner the night before

Afternoon snacks: sliced veggies with spicy hummus

Dinners:

Saturday: Fixate Sloppy Joes

Sunday: Chicken stir fry with quinoa and veggies

Monday: BBQ chicken with Brussels sprouts

Tuesday: Ground turkey sweet potato skillet

Wednesday: Whole wheat spaghetti and meatballs

Thursday: Chipotle Burgers with Brussels sprouts

Friday: Lemon Chicken and asparagus

Saturday: Smoked meat with veggies

***I am not providing links to the recipes because I’m cohosting a clean eating group on Facebook!  Have you joined the group yet?  You can get all the recipes there.  Find me at http://www.facebook.com/whitneyweavercoach

Since I planned ALL of my food for last week, my first week of Hammer and Chisel went really well! I was down over a pound in the first 4 days and haven’t eaten anything that’s not on my meal plan, save the daily dose of raw local honey and EmergenC I have.  I feel so much better and I’m not going to bed feeling sick anymore, and my skin is clearing up.  It always amazes me how much of a difference food makes!

Here is my fitness schedule for the week (I’m just following the Hammer and Chisel schedule–these workouts are really intense!):

Saturday: Chisel Endurance

Sunday: Total Body Hammer with 10 Min Abs Hammer

Monday: Chisel Cardio

Tuesday: Max Hammer Strength

Wednesday: Chisel Agility

Thursday: Off

Friday: Hammer Balance

Saturday: Chisel Balance

I’m ready for 2016!  How are you starting the year?