Portion Control. Dining Out.

Let's get real here. For what we get charged at restaurants we should get those ginormous plates of food but should we be eating all of that in one sitting? The answer is, no. One of my all time favorite chef's and TV personalities is Giada De Laurentiis. When she eats out she asks them to take half of the meal and put it in to go containers before it ever even hits the table. It's a solid idea but most of us are not comfortable will asking for this service so instead you have to rely on your will power to know how much of what you're eating you can have in one sitting and to stick to your plan! Believe at first it may be difficult, especially when you're out celebrating and it's your favorite dish but after awhile you will begin to get full on the portions you allow yourself to have and you won't have to think about it anymore. Now everyone's diet is different (and I hate using that word) but portion control is crucial. Sure you can have some veggies and some hummus but if you eat a 1/2 cup of hummus every day when you really should have only had 1 tablespoon you're probably going to be disappointment come time for weigh in and measurements. Moderation is key. It's okay to "cheat" once in awhile too. Just remember the only person you're cheating is yourself. If you really have to have that piece of cheesecake after dinner, earn it! Go for a walk, do something active to earn it so you don't spend the next three days beating yourself up over it and wind up going on a guilty binge eating spree. (Which we've all done before. If we're being honest with ourselves.)

An easy quick way to portion control while dining out is divide the meal in half and save the other half for lunch the next day or do what I do and take it home and share it with a family member. My mom loves when I do this. :) The biggest portion on your plate should always being veggies, the green kind is the best! Primary vegetables such as spinach, brussels sprouts, kale, asparagus, string beans, carrots etc.


Dining out tips:
1. Divide your meal in half. (Mentally, have them do it or do it yourself!) Portion control 101
2. There should be more vegetables on your plate than anything else (just like our momma's told us growing up. We weren't actually supposed to stop eating them once we became adults!)
3. Stay away from words like- basted, smothered, fried, breaded, battered, loaded, stuffed, etc instead go for words like- roasted, baked, braised, broiled, poached, seared, grilled, or steamed
4. If you want to have an adult beverage (and your old enough) don't feel guilty about it just be smart about it! Click here, for tips on how to not hinder your progress and still enjoy that glass of wine at the end of the day!
5. Look up the menu online and decide on what you are getting before you go. This can take the stress out of the situation completely and you'll know exactly what you have to adjust for the day so you can enjoy your meal and the company you're with, as you should be doing.


I hope this makes dining out easier for all of you!

Cocktails and Dieting

How many times have we been going about our new lifestyle of clean eating and our new workout regimen mostly without a hitch, until our girlfriend's invite us out or we get invited out on a double date and now the stress of what can I drink starts to erupt in our minds? We do things like, well Friday is date night so it's my "cheat day". Setting ourselves up for failure and being sour in our disappointment when we get on the scale or take our monthly measurements. Being informed about is part of the battle so I hope this information can help you out as it did me. If you are select few who can skip the cocktail's altogether good for you! For me, that just wasn't the case so I needed to know the in's and out's of my choices. (I found this information from health.com)

First thing first, drinking basically presses 'pause' on your metabolism, shoving away the other calories ordering the break down of the cocktail you just drank, first. The result is that whatever you recently ate, gets stored as fat. This is why all of us coaches push so hard to try and eliminate alcohol from your diet during your fitness journey because it truly does hinder your result and at the very least it slows down the speed at which you reach them. Another thing is when drinking most people's inhibitions lower and become hungry and though they normally wouldn't order those mozzarella sticks with a side of ranch, after a few drinks they sure as hell are thinking about it now. 

Tips

#1 Always eat when you drink

Yes you should factor in the calories of your drinks but it is more important to eat right than to eat less. At least that's what the experts say. "Before you go out, have dinner or a snack with protein, fiber and a healthy fat," says Karlene Karst, RD author of The Full-Fat Solution. Like Greek yogurt with berries, almond butter with an apple or a protein shake. 

#2 Know some drinks will make you more hungry than others

Waist friendly drinks = simpler the drink the better. What I mean by simple; straight up, wine or beer. The more items you add into a drink the more calories you're adding and likely the more sugar and carbs. Any wine or beer works but to trim 10 calories per glass pick a rose or white wine instead of a heavier red. A whole pint of dark beer is around 170 calories compared to 195 for the same amount of regular beer. Vodka, gin, bourbon with club soda and a twist are a good choice too. Club soda is calorie and sugar free, dilutes the alcohol and its effects on your cravings. You should avoid juices, liqueurs that are sweet and syrupy, tonics, sweet bottle mixes (like sweet and sour mix, margarita mix, daiquiri mix, etc) and cola's.

#3 Stick to a drink or two, max 

According to Dr. Pamela Peeke, MD, author The Hunger Fix, going all week without alcohol and saving your seven drinks for the weekend is the worst you can possibly do for your weight. It has a much bigger effect than having one drink a day. Don't forget your body stop breaking down the calories you've previous eaten to breakdown your cocktails calories. All those drinks throw your blood sugar out of whack and make you feel hungry and you won't think twice about ordering greasy fries smothered in things that defeat what you've been working so hard to achieve. The extra calories alone are enough to pile on the pounds but have four or five cocktails every Friday night you'll be up ten pounds in a year. 

#4 Beware the starving feeing the next day

The next morning has a new set of diet challenges. Hangovers suck all on their own but now you're craving greasy fast food. Part of the issue is you are dehydrated. The body wants energy and the richest source is fat and greasy food does tend to settle the stomach. To avoid this disaster, well first don't go past the two drink max, obviously. Drink a glass of water for every cocktail you have. You can drink it in-between or alternate sips. Also drink a glass before you go to bed and one when you wake up as well. Also have a snack before going to bed that is high in fiber and protein such as a high fiber cereal or oatmeal. 

Hopefully these tips help you out! Remember be safe out there and never drink and drive!

Thank you to Health.com by Sunny Sea Gold article How to drink without gaining weight

I chose to invest in my health and these are the tools I used to get there

Okay first thing first, there is no one size fits all. Some things that work for me might not work for you. Supplements do take time to work. Sometimes it takes a week and sometimes it takes longer. If you try a supplement and have a reaction to it that makes you feel sick, uncomfortable or unwell, stop taking it! I am not a doctor and I suggest that you consult your doctor prior to adding any vitamin, supplement or over the counter medication to your routine an in your body. Due to my hypothyroidism, it is extremely difficult for me to lose weight. It was so depressing to be working out, eating better and still not see the scale move or my measurements change. I tried a non-invasive laser procedure costing thousands of dollars that resulting in no results. Between my plexus supplements, vitamins, meal replacement shake and workout regimen I finally was seeing change in my body. I was finally feeling a change, having more energy during the day, sleeping better at night (when my kid allows of course), feeling overall healthier. Crazy to me, I lost ten pounds and overall 8" in 2015! This was huge for me as I hadn't seen a change in years. Granted it took a lot longer than it does for most but again I have hypothyroidism (among many other health issues) and every person is unique.  With that being said, here is my regimen, with some info about the products. (It may seem like a lot, but this is what my body needs to get healthy, stay healthy and to help me lose the weight I want to lose.)

Supplements:
1. Cap full of IntraMax first thing in the morning. Followed by a glass of water. This stuff is like gold to me, helps boost my immune system and is way better than any multivitamin as your body actually absorbs the nutrients. It is a little on the pricey side, 1 bottle is a month supply. I feel the pro's outweigh the con of price and honestly my health matters to me so it is worth it.

2. With my morning meds I take Vitamin D, as many people (especially in Michigan) are lacking in this department. Just ask your doctor to check your Vitamin D levels with a simple blood test. It's amazing how this can help your total body health.

3. I take Block, a supplement made my Plexus, before my biggest meal (usually dinner) and usually before lunch as well. It blocks up to 48% of the absorption of starches and sugars. In todays world where we tend to reach for more bread, pasta etc this helps out.

4. Before my biggest meal, (again usually dinner) I drink the "pink drink" aka Plexus Slim. It is not a meal replacement drink and it tastes great, which is a big plus for me. It naturally helps you lose weight. In addition to that, it helps keep blood sugar, cholesterol and lipids at healthy levels. Diabetic friendly too!

5. I take the Plexus brand Probiotic at night with my nighttime medication. I can not stress enough how important a healthy gut is to your overall health. What we put in our bodies does matter. I used to get sick all of the time. Especially after my son was born, as he was always getting sick. If he got sick I was soon to follow. This last time he had the flu and I actually didn't get it. I didn't get a flu shot this year, (I'm not promoting to not get a flu shot,) I'm only saying with my history of a poor immune system and my son in my personal space the entire span of him being sick, I wasn't as concerned about it knowing I had this in my corner. This is the time where I also take MagMind, a magnesium supplement. It helps with muscle soreness and memory, these two things alone are worth taking it, for me. It also helps with quality of sleep.

Other:
1. In the morning I drink my meal replacement shake. I prefer shakeology as it is jam packed with nutrients. vitamins, proteins and minerals. It's hard to get all of those fruits and vegetables in everyday. Life is busy and chaotic and this way I know I got a good dose of them each day. More importantly I feel so much better since I started and it comes with a recipe for 30 days for each flavor you try. So far I love the chocolate and the vanilla. I like to do the chocolate with a little peanut butter, banana and ice. I also love the vanilla with chai tea and ice, it's like a frozen chai latte!

2. I do my workout routine after that, which is currently whatever disc is up on my Piyo Program. I love that its low impact so I can actually do it. Ever since my car accident my knees do not appreciate heavy impact workouts. I've truly come to appreciate the Beachbody programs over the years. When I'm not doing a program, I still love to warm up on my elliptical for ten minutes and then punch my punching bag for 10-20 minutes. Followed by a triple set of plank/push-up/squats. After either I drink the results and recovery post workout drink, I actually love this and wish I could drink it all day! It taste so good and it really does help with not being as sore. In the warmer or (as we say in michigan) the non-winter months I tend to go on a fast paced walk for 45minutes to an hour (about 3 miles) 2-3 times a week.

3. Water, water, water. I'll be straight honest I am not a fan but it is so very important so I still do it!

4. I have my main meals but I watch my portions and how much starch and carbs I have on my plate. I try to keep healthy snacks on tap and prepped for the in-between. It is true what they say that 5 small meals is better than 3 large ones. Also try to make sure whenever it is you eat dinner, you wait three hours before going to bed to give yourself more time to digest. Another tip, if you're going to have something that is harder to digest such as pasta or breads, have that for lunch so you can use the energy you get from it and have more time to digest it. Currently I am eating more leafy greens as it goes with my "clean eating diet" plan that goes along with my Piyo program. You can workout everyday tirelessly but if you aren't eating right you will not see the results you are looking for.

5. I don't agree with cheat days. You will just gorge yourself and then those cravings you finally got rid of will be back in full swing. I don't believe in depriving yourself either, instead I allow three cheats a week. Between you and me, that's usually chocolate or wine. Moderation is key.

6. I have mostly, eliminated fast food from my diet. I'm not saying I never eat fast food but it's more rare these days. I also quit drinking pop, which was very difficult as I do love ice cold coca cola. Most people eliminating these two things alone notice a huge change in how they feel and tend to drop a little weight.



I know it can be overwhelming and I don't suggest doing all of these things let alone starting them all at once! Once you make the choice to feel healthier, be healthier; do one step at a time to find what works best for you to get you to your goals. If you need help figuring out how to obtain these goals please contact me, I would be happy to help you get there. Remember there was a time where I reached out to my coaches, I am just like you.

Lastly, I hold a free 7 day health and fitness challenge at the beginning of each month, if you would like to check it out contact me for more details!
Those interested in starting a beachbody program can join my 3 week health and fitness challenge held monthly! Contact me so I can help you pick the right program for you!





Live. Love. Read. Repeat.

Trying to live a healthier lifestyle while living with depression

It is that time of year for seasonal affective disorder. Michiganders and many others know, with a nearly 6 month long winter at times, how real this is. I know first hand how hard it is to keep to a workout regimen and follow a healthy meal plan when suffering from depression. You no longer seem to care or you can't muster the strength. On days you feel better you berate yourself on quoting making yourself only more depressed. You are not alone. You matter, your feelings matter. Maybe it's time to seek professional help. Maybe you already are. Do you have a strong support system? If yes, that is awesome! Hold on to these people, let them help you and most importantly tell them what you need from them to keep you going on days you don't want to get out of bed. If you don't, this is the perfect time to reach out to a trusted friend or family member. As a fitness coach I am a part of that same support system, not just to get you hooked into a workout regimen and diet but to help you actually obtain your health goals. I do care. I suffer from Bipolar Disorder, it does make keeping to routines extremely difficult no matter how badly (when I am well) I want to. Depending on how much accountability and motivation you need/want is solely at your discretion.

I'm going to give you a few tips to help you through, to keep you motivated during times you lack all motivation.

1. Try to for at least 1 hour a day, do something you love to do. (Ex: singing, drawing, dancing, cooking, making memes, going for a walk, take a bath, watch your favorite show, etc. Just be true to you.)

2. When it comes to working out, don't over do it out the gate. Like doing a workout that is extremely to difficult, (ex: Insanity workout when you need a low impact workout like PiYo) If you can only do 2 pushups, 5 squats and a 30 second plank; then only do that, but do it everyday. Even when you don't want to. Pick a time of day to do it when you are more likely to actually do your activity/workout. Set and Alarm or reminder on your phone. Tell your coach, friend or family member when this is so they can ask you later if you completed the task? The accountability will help a lot on the days you just can't bring yourself to do it. Start small. If that is what you need. Some like to jump into a new routine that is 6x week for 60 days. If you can that is awesome go for it! If that isn't for you that doesn't mean there isn't something for you. Pick a simple challenge, such as 30 days of yoga, 30 day push up challenge, etc.

3. DO NOT beat yourself up. We make mistakes because we are only human right? Same concept, you miss a workout, don't attack yourself. It's mentally and emotionally draining. Start every day as a new day, a new day where you can choose to move in the direction you want to go. Live the life you want to live. Choose to be healthy, happy and fit.

4. Food is not the enemy. Starving yourself only brings health risks in your life now or in the future. I'm not saying you have to opt for a salad for every meal but eating taco bell for lunch everyday is going to thwart your efforts and leave you disappointed.

5. Commit. Commit to change, commit to your goals and commit to yourself.

6. Join a fitness group or challenge for support, accountability, to answers questions along the way. It's okay to reach out for the tools to help make this change in your life a success.

7. Be positive. Love yourself. You are the one person who will be in your entire life. Wanting to be better, happier, healthier is perfectly okay and great but you're not becoming a different person. You're taking care of the person you are.
Don't say, "I can't do this."
Say, "this is hard but I'm going to try."

Don't say, "I look ugly (or fat, or gross, etc) in this dress (or shirt or whatever).
Say, "I will look more fit in this, I can do this." and, "I am beautiful."
The fact is, you are even if you don't see it.

8. Just breathe. You got this.

**Important note: exercise does actually improve mood, among many other great things. :)**


Just a few things that have helped me along the way. If you are interested in having me as your coach, I'd be glad to help you on your journey. If not, no worries at all, this blog, me, i'm only here to help.

Welcome to my new blog!

Seems so weird to be starting a new blog! My goal here is to share my struggles and triumphs as I go through this journey of getting healthy and fit. Remember if you are interested in taking your own journey to a healthier more fit version of you, contact me on my website! www.coachdrea.com I will be starting the PiYo challenge soon, why not try it with me?!

 This is exactly how I feel I look! Haha! Especially when I did the Insanity workout.

But in all seriousness. Let's do this. Let's be the change we have always wanted for ourselves. Let's feel good inside and out. You with me?

Because you can't get a body like this,  laying on the coach watching tv thinking about what you'd look and feel like if you just got up and worked out.

What are you waiting for?