Getting Rid of my IUD

Two years ago I got an IUD put in
At this point I saw my weight loss slow down
That's totally normal
But you all have seen how much I kick my ASS every day

I watch my nutrition and never miss a workout and for that I have been disappointed at how slow and minimal my results have been. 

Is my nutrition perfect? NO but I should not have the fluctuation issues I do. ESPECIALLY when I do the more strict plans. 
Have I seen my body still change? YES but it doesn't feel right. 
And this has lead to me feeling discouraged and wanting to give up

A year ago I thought about removing it and chickened out. 
Tomorrow I am removing my IUD and avoiding hormonal birth control going forward. 

Listen let me be clear I DO NOT expect a quick fix
I DO NOT expect to stop being on point with nutrition and exercise
I just expect this to impact the result and what I SEE

Before you message me telling me I'm wrong this is a conversation for ME and my doctor. 
I am lucky to have women who have told me THEIR stories of how getting rid of hormonal birth control made a difference. 

Look there is no substitute for nutrition and exercise NONE but if
Something feels off, try it. Look into it. Trust yourself
I'm looking forward to sharing my experience with you all and would appreciate your support ❤️ Check out my video for more here: 

10 Last Minute Gifts for your Fit Friends under $50

Sometimes we wind up with the last minute friends that we cannot find a gift for and we're rushing around not sure of what someone might have, what they might like.  Well, if you have friends who are fit friends or your swolemates here are some last minute gifts you can grab for the fit girl in your life! Happy shopping!

 

1. Fun Workout Tanks

There are fun workout tanks for everyone. Find something that fits her personality. Maybe she loves donuts, maybe she loves to run and drink wine! Get something that fits her personality and help keep her workout motivation up with a fun new outfit!

 

2. Fruit Infused Water Bottle 3-in-1 Protein Shaker Bottle

PERFECT for the fit girl on the go! This makes drinking your water way more fun with the ability to give it calorie free clean flavor. It comes with a recipe book too to help you out. Then after their workout they can use it as a shaker bottle to mix up their favorite Shakeology! It even comes with a bag to prevent any accident leaks! 

 

3. Remind Them of their Potential 

We all have our moments where we forget out absolutely incredible we are - why not remind your friend with some motivational words from Jen Sincero, heck get yourself a copy while you're at it. This book is guaranteed to help you realize your potential and start kicking ass immediately no matter where you need the help in life: work, friends, fitness. She will be starting off January ahead of everyone else with this book.  

4. Fitness Jewlery 

Um hi pretties AND it's fitness related - PERFECTION and with this particular necklace you're supporting a small business owner on Etsy (follow her @fembydesign on instagram). Her stuff is super cute and perfect to get for your fitfriends!

 

5. Meal Prep Containers

This is definitely a gift for your more practical friends who like gifts that are sensible.  BUT no fitgirl's life is complete without some amazing prep-containers and if she's using bits and pieces of old ziploc containers her mom gave her she will love having a new organized set of prep containers. 

 

6. No-Slip Comfy Headbands

I can't say enough good things about Fitness Fox Headbands. First of all it's a small business owned and run by women. Second of all these headbands do what they promise. They stay put and NO headaches and they come in the most FUN patterns and colors and styles! There is something for every personality.  

 

7. The Popflex Magic Scarf 

Uhm can we talk about this BEAUTIFUL reversible scarf?! Of course scarves are always great gifts, but this one is a little extra special It comes with the option to have the solid as plum or black and is a great staple to brave the cold with it's double wrap infinity pattern.  The fabric is also nice and breathable for throwing on to brave the cold after a good sweat. Also, just about ANYTHING from Popflex is amazing. 

8. Protein Doughnuts

DOUGHnuts are a healthy alternative to the average donut. Also, they are the perfect substitute for a protein bar.  And they come in tons of yummy flavors. These DOUGHnuts are baked with healthy ingredients and are baked not fried.  They come plain and you get to apply the toppings that go with the flavors that are ordered as you like and they are shipped FRESH a fun way to stay on track during the holidays for your fit friend.  

9. DAT MAT Yoga Mats

Whether they are a yogi or use it for ab exercises, you can get some super fun Yoga Mats from DAT MAT like this pizza one, they also have donuts and cats so WIN!

10. Mini foam roller

Let's face it, not everyone has space for a large foam roller but it definitely helps alleviate some of those aches and sore muscles.  This is the perfect size for travel to and from the gym and can pop right into your friends bag! 

 

 

Meal Prep - Finding Your Method

So I've been trying to find my groove in meal prep for a long time. 

I've tried having the same meal every day for a week.  I've tried doing buffet prep. I've tried it all and here's the secret. 

 

They all work. 

Yep, they all work. The trick is that you have to try different ways until you try the way that is best for you and your lifestyle. 

The trick is that you have to have a plan. It has to be a plan that works for you and that you feel CONFIDENT in. Meal prepping, over time, will save you money, make your life easier, and keep you on track. 

  • you won't be buying food that doesn't get eaten and gets thrown out
  • you will be less likely to swing by a restaurant and spend extra on food
  • you will be more likely to stay on track 

Here are a few different ways to try out meal prep: 

 

Buffet Style: 

This is a great way to start out.  Come up with some of your favorite foods like maybe baked chicken, steamed broccoli, brown rice, sweet potatoes. and then mix them together throughout the week as you wish! Pros: You get to be a little creative every day and it's doesn't require you to be so rigid. Con: It's very easy to overcook or undercook and it's also very easy to feel overwhelmed with the flexibility and less likely to stay on track.

Traditional Meal Prep:

This requires you to make a plan. Plan out your food for each day, breakfasts, lunches, snacks, and dinners and then pre-package them so all you  have to do is pop them in the microwave. Pro: You are completely set for the week and it is much easier to stay on track when you know all you have to do is microwave your food.  Con: It can get kind of boring eating the same thing for a week

Traditional Meal Prep (alternating days): 

This is very much like the meal prep above, however, you eat the same meals MWF, and then TTH. Pro: Your food is all set for the week so it's incredibly easy to stay on track AND you have a little more variety Con: You have more food/recipes to prep. 

 

If your'e going to go out to eat, plan it in during your meal prep, that way you bring the appropriate food that day. Look ahead and make a plan with the menu, it's a huge helper! 

The other key is to pre count in whatever capacity you are monitoring your food. I use a color coded container system so my meal prep is pretty simple. I know how many green containers (vegetables) red containers (proteins) yellow containers (carbs) purple containers (fruit) blue containers (healthy fat) orange containers (seeds/dressings) and oils I get through the day and use pen and paper to figure it out. 

What's funny is I actually fluctuate between different methods depending on my schedule, the week, and what's going on.  For example, if I'm going out of town mid week, I'll probably do a buffet version in order to make sure I can get rid of the food in the fridge. If I have a particularly intense week, I'll do an alternating day traditional prep.  The more stressful the week seems the MORE on track I need to be! 

The trick is try different methods and find what works. 

Try new foods and don't be afraid to try different things and methods.  If you need help meal prepping I'm here to help you out! 

Changing Your Mind About Food

These past two weeks Steve and I have been on a really intense journey with our nutrition. It's called the Ultimate Reset. It's pretty incredible because it's an ENTIRE overhaul of your body and your mind and how you focus on food.  You don't workout on this program. It is ALL about the food.  It comes with all of your supplements and a meal guide full of recipes.  It works in three phases, broken up by week. 

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COUNTRY HEAT - COMING SOON

I'm going to be honest. When I heard that We were releasing a Country line dancing program I was skeptical - to say the least. ESPECIALLY when I heard that it was Autumn Calabrese my weight-lifting-warrior doing the program. Autumn is my idol.  She's made fitness and nutrition a totally different experience for me.  I don't doubt her dancing because I know she IS a dancer, but I was still surprised because it was a TOTAL shift! I'm used to her yelling at me to lift heavy, not laughing about a boot-scootin' boogie. I decided to suck it up and do the preview. It was after my typical 30 min workout for the day and I was like "Okay let's do 15 min for the contest then be done." But here's the thing. I kept going! I had fun! My heart rate was up but I was LAUGHING the whole time too and just enjoying the new moves to music I knew. 

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