Friday, March 24, 2017

Let go of “fine” and embrace what could be...

The transformation story…
I didn’t realize how badly my body had slipped away from me during my 4th pregnancy.  I hardly had time to eat, let alone shower between everything we had going on.  Then few months (6 weeks to be exact) after Rowans birth, I was using the medicine cabinet mirror to put my make up on.  I had just gotten out of what probably was my only shower in three days, and I caught a glimpse of myself in medicine cabinet mirror.  I cringed.  And then I cried.  What happened to me?

I’m pretty sure that up until that point, I had managed to fool myself into thinking I could eat whatever I wanted, and still look and feel just “fine” to others and even myself, hiding in loose-fitting clothes.  My tears revealed the truth.  I wasn’t “fine.”  I didn’t feel comfortable in my skin and I wanted to be as beautiful on the outside as I felt on the inside.  
So… after a good cry in my underwear, I decided to take some full body pictures of myself.  I was adamant that this was the last time I would be “fine”.  I didn’t want to be fine, I wanted to LOOK and FEEL GREAT.  I wanted more energy.  I wanted to make it through to the end of the day without a melt down.  In my new world of motherhood and doing everything and anything for everybody else, I wanted something for MYSELF.
I’m no fitness supermodel.  I wasn’t a college athlete.  I’m just a mom that wanted to regain her identity.  I wasn’t born with the “skinny gene.”  Obesity runs in my family lines.  However, I was born with the “try hard” gene and I strive for personal growth.

Lipstick & Lunges is bringing you the “5 Steps to the Best Shape of My Life” series.  Regardless of where you are on your journey for personal health and fitness, I hope that you’ll take a look at what I believe are the KEY factors for success in our own lives.  Let today be the day you decide to change your mindset.  Let go of “fine” and embrace what could be. Join a community of women who are striving to be the very best version of themselves.
Follow us Instagram@Lipstick.Lunges  and on my personal Facebook where I love getting personal.  You can also subscribe to Lipstick & Lunges blog for healthy recipes, workouts, and most of  all inspiration and encouragement!

Check back tomorrow for Step 1 in the 5 Steps to the Best Shape of My Life series.
You can do this and we are here to support you along the way!  We can’t wait to see you shine!

Thursday, March 23, 2017

"Dieting" is a made up concept...


Diet: the kinds of food that a person, animal, 
or community habitually eats.

Everyone has this misconception that a diet is a restriction or limitation of foods.

A deficit of calories or cutting out food groups.
No. No. No!

My diet is my lifestyle. I choose to eat healthy, but it’s a maintainable consistent diet. 
I don’t deprive myself of calories, I don’t miss out on social gatherings 
because I’m “dieting” and I definitely don’t cut out food groups!

Additionally, I don’t go more than 3 hours without eating.  This is especially important if you are trying to lose weight, and feel free to disagree with me on this.

​When you go hours without eating, to the point where your stomach is aching, maybe you have a headache or your energy levels are low, your body is in catabolic status. Meaning it thinks it’s in starvation mode. If you are in this status once every day, or more than once a day your body starts to store all the fat it can, making it impossible for weight loss! If you’re familiar with this, you may even be having a hard time building muscle. Yes, this is because your body is utilizing the proteins as an energy source because that’s its last option!

Eating every hour and half, allows my metabolism to be turned on all the time. I’m burning the energy I’m eating and constantly keeping my system active.

So if you’re someone whose been trying to lose weight, going to the gym every day, maybe twice a day, and eating 1000-1200 calories but not seeing any weight loss, maybe even weight gain, that’s because you’re not eating enough! If you’re on a workout routine and you’re highly active, eat AT LEAST every two hours.


Wednesday, March 22, 2017

Change the way you think about yourself...

We have all heard the saying “You are what you eat.” 

While what we eat and what we do for physical activity are important aspects of maintaining a healthy lifestyle, it is important to try and keep balance mentally as well.

Today I am going to touch a little upon the mental side of things.  I’m going to put myself out there and say that this is probably my biggest area of weakness.  I’m going to give you some tips to help retrain your brain to think and believe the good and positive things you have going for you.
In general I like to think of myself as a happy and positive person. I’m great at encouraging and motivating others, I can help others find the silver lining in a rain cloud, and I can help people keep things in perspective. What I sometimes have trouble with is doing these same things for myself. Doesn’t really make sense does it?
Some negative thoughts that I sometimes find floating in my head.
I could never start my own personal training business
There is no way I could run a 5K
I’m  not good enough for this or that
I don’t have what it takes for {fill in the blank}
What do these thoughts have in common? They are all negative and none of them are based off of any definite truth.
These thoughts are toxic.
When these negative thoughts creep in and set up camp in my head it becomes hard for me to focus on what’s important. I find myself worrying about the future instead of living in and enjoying the present.
If left alone, this can start to wreak havoc all over, on relationships with family and friends, on making poor food and fitness decisions, losing sleep, missing great opportunities, being happy, increasing stress hormones…
How can we expect anything awesome to happen if we are only thinking the worst?
Maybe you look in the mirror and think, “My legs are too big or my belly isn’t flat enough.”   This may lead you to get discouraged and skip workouts or eat unhealthy because you think “It won’t matter. I won’t ever look the way I want to anyway.” Just as it is important to speak words of life into others, it is just as, if not more, important for you to speak words of life into yourself. Believe in  yourself, love yourself, give yourself grace if you are having a bad day or make a bad choice.
Embrace who you are and the process of your journey.
Here are some ways that I try to train my brain to produce and believe positive thoughts:
  1. Post an affirmation on your dresser or bathroom mirror where you will see it every morning. Read this out loud every morning.
  2. Hang out with encouraging and positive people. “Surround yourself with people who are only going to lift you higher.” – Oprah Winfrey.
  3. Read, listen, or watch only positive things. 
  4. Write down one thing you are looking forward to in that day every morning. In the evening write down at least 3 positive things that happened that day.
  5. Keep a journal. I just started my very first journal recently. I have always been afraid to write down my raw unedited thoughts on paper but have surprisingly found it very therapeutic.
  6. Encourage someone else. Volunteering fits in here too. Send a text, make a call, have a visit. I find that when I am putting my energy towards helping others it not only acts as a distraction but it makes me feel good too. :)

So the next time you catch yourself with recurring negative thoughts take a moment to really think about if it they true or not. There is a good chance they are not and you have the power to stop that destructive thinking in its tracks.
Change the way you think about yourself- 
watch your life change!

Monday, March 20, 2017

It{DOESN'T}Work ... the truth behind wraps ...

After posting a very personal photo {see below} about having loose skin after having 4 babies and losing 85 lbs...

...people came out of the woodwork inviting me, trying to sell me and straight up telling me I need to use ItWorks wraps to get rid of the loose skin.

So I'm not one to beat around the bush or not to state my opinion so lets dig into this shit!

In MY OPINION a body wrap is one of the worst things you can spend your money on...because it's a total scam. So many ItWorks rep claim that the wraps helped them lose weight or tighten skin.

Okay pump the breaks. First thing first. There is no scientific evidence that body wraps burn fat. The only way to melt fat is with diet and exercise (granted some healthy supplements may contribute to weight loss). 

The truth is, body wraps are nothing more than bandages, or sometimes clay, that are soaked in herbs. And we're supposed to be believe that you can lose inches off your body in just an hour. 

Now sit down and think about that for a moment. 

How is that even possible? 

People spend months, sometimes even years on diet programs. Truth be told, if you stick to a clean eating & exercise, it does work. Anyone who disagrees falls into the category of the people who diet, and fall back into their old ways, causing them to gain the weight back.

There are 2 major ways body wraps may promote thinner skin and losing inches.
  1. Increase perspiration and water loss from skin.
  2. Decrease flow of fluid to the skin.
Both of these techniques are temporary, and all fluid loss will be quickly replaced by drinking or eating. And oh lordy, don't tell an ItWorks rep that its just pulling out water cause they will straight up lie to your face and say "um no it doesn't". 
Um guys its been scientifically prove that wraps dehydrate a specific area of the body, such as the abdominals, to get a temporary leaner appearance. Body builders use them for a competition or photo shoot. Come'on, its common sense. 
“There’s absolutely no data to say [wraps] help with cellulite or saggy skin,” 
Dr. Joel Schlessinger
You guys ItWorks is just an expensive “natural” Saran Wrap. If you think it actually works well ... 

In my opinion the ItWorks "people" and customers actually are just desperate. Sadly I doubt its their first attempt at weight loss. Those who have tried and failed repeatedly reach a point where they’re willing to attempt anything, no matter how ridiculous it sounds, and that gives rise to evil.

ItWorks is the epitome of evil weight loss bullshittery.

While the company doesn’t claim weight loss with the wraps on their site, images like this one, complete with the little “hey look at how much roomier my pants are now” display sure do imply it.

But what the hell is going on with these wraps?

As the marketing implies, “many body wraps simply cause water loss,” but theirs doesn’t. Cause you “unfold the magic.” Or something. Also, you get “results that last.”

Okay so lets talk research. The research behind ItWorks…..wait! There is no research! Silly you, did you really think there’s credible science behind ItWorks!? But there are testimonial, check out this one, the most telling...

"The ingredients promote Lipolysis. This literally means “fat-breaking”. The plant extracts and botanicals get into the fat cell and chop up the large fat molecules into little ones, which are now allowed to leave the cell. They are then burned up as energy somewhere else in the body, which is one reason why we want you to be well hydrated while you are using the applicators. This will help circulate the little fat molecules that are being released. This is HUGE and very important to know because the applicators (Body Wraps) are literally promoting FAT LOSS during this process!"

Well shit that sounds amazing! And so very science-y, except for the part about fat molecules being chopped up. Truth is, it’s going to take hard work, not botanical bullshit that’s rubbed or wrapped onto your skin, to get rid of fat. These wraps do absolutely nothing to promote fat loss.

Yes, wraps may work to help reduce the appearance of cellulite and tighten skin BUT only temporarily. If you want lasting results using wraps, you’ll have to wrap yourself every 3 days for the rest of your life. Sounds like fun! Just kidding. It sounds expensive and shitty.

I am planning on having surgery in the future to get rid of my extra skin and I have no desire to waste my money on bullshit plastic wrap that is a TEMPORARY FIX only. 

Monday, March 6, 2017

Its F**king Life Changing...

SO what exactly do you do?

Simply put, I'm an online health and fitness coach, so that means I chat with people about their health and fitness goals, set them up with all the tools they need to CRUSH them, and keep them accountable while mentoring them along the way. I have built a fitness brand for myself through social media and continue to grow my audience with the intention of reaching more people who need my help and share with them what I have to offer. The mission of this business is to share the tools we are confident will aid in decreasing the obesity epidemic in the US and Canada.

How do you get paid?

I get paid in lives changed. We measure our success by the number of people we help each month. Every person that we get set up with a program and help see the duration of that program through is where my paycheck comes from. It's fulfilling in more ways than just money in my bank; although that is helpful too. 

To be frank: we receive a commission from each life we help change. If we continue to help individuals along on their journey we get a residual income each month. Lastly, when we get to the point where we need help with the influx of clients, we grow a team of leaders we train to help change lives too. 

Why did you decide to start this coaching thing?

Oh so many reasons! Coaching honestly kept me accountable on my own health and fitness journey. I'm achieving my dream body and doing the programs we offer. I was always into fitness and the gym but these programs took it to an entirely new level. So, of course, you don’t have to be perfectly fit to become a coach.

Secondly, coaching aligned all my passions. I love caring for, helping and motivating others, and I love fitness and nutrition. You don't have to have a degree to do what I do, it's helpful, but I started this because I knew all the tools would be provided to me, all the training would be at my disposal, and there's no way I could fail with the support of my team. 

Thirdly, A HUGE reason I started was because I could be home and available to our kids. My husband is an active duty military firefighter, he works LONG hours, and is gone often. We wanted our kids to have at least one parent who was always there for them.

So you do this full time now?

Yes, I am a full time health and fitness coach, working from home, making my own hours and bossing myself around. Some coaches work their businesses along with another full time job, some are stay at home moms who work full time around their kids schedules, some have no kids and have built their businesses up so they can work from home making their own hours.

The vital priorities of a coach could take as little as 30 minutes to an hour each day, so if you’re intentional about your time you can still be successful. Many of the most successful coaches worked a full time job while building their business and have kids. They were eventually able to quit their other job, so my point being you don’t have to have an abundance of free time to do what I do.

I am currently working 4-6 hour days when it feels like two.. because I love my job. I get my top priorities (the essentials) done in the first hour and everything else is extra work I put in to move my business along at a faster pace. I never would have imagined I’d find a job I’m excited to wake up and dedicate my entire day to. I never imagined something like this would create this drive in me.
What potential does this business have?

This business has as much potential as you are willing to give it. By this I mean, of the 450,000 coaches in the US & Canada today, it doesn’t work for everyone. WHY? Because many of these people aren’t patient, are not consistent, and are unwilling. Being patient means that you don’t expect to get rich quick. It means that you know it’s not always going to be easy but you keep the fire burning inside you to push through it. Being consistent means showing up every single day and being a motivator to your followers. I can’t disappear from my social media for days and expect my business to move forward. Consistently doing the vital priorities is bound to bring success. Unwilling, means they are not willing to put themselves out there on social media, they are not willing to invite and share about the opportunity their business has to offer, and they are not willing to make this a priority over other things in life.

The financial potential stems from being patient, consistent, and motivated. I see the potential this business has for my future. There are coaches that are my age and younger, have been running the business for 1.5-3 years and are making as much as $2,000-12,000+ PER WEEK, because they show up every day, because they are consistent, patient, and they are CHANGING LIVES. Coaches are bringing their husbands home from work by the age of 35, building their customized dream homes, traveling the world, growing a family. The potential I see in this business is providing more than a full time income so I can support my family, build a savings, travel, build an orphanage, provide for underserved communities, and so much more.

Did you have to invest in this business?

The investments into businesses whether it’s a small business or a franchise, is often millions of dollars that take years to earn back. I invested $140 into this business that I made back within 3 days… $140 provided me with a full fitness program including workouts, a nutrition guide, portion control containers, a nutrition shake, and new coach training. How many business investors can say they got products from the deal?

We invest in the programs because in order to be confident in sharing that these products are effective, we need to utilize them ourselves. Personally, I wasn’t great at sharing the products until after I was transformed by them. We are proof the products work, and therefore invest ONLY $140-200 into a program to start as a coach.

Is there a monthly fee? 

When you think of business owners and all that it entails, do you think about revenue, crunching the numbers and statistics, volume, shipping and handling? Do you think about taking inventory, customer service, hiring employees and renting a space? Well, in this business all of that and all the other business logistics I know nothing about is taken care of for me, for $15 per month. I never have to handle a customers products, get their address & ship it. I never have to worry about tracking the volume my team is generating or commissions.

Secondly, going along with being proof of the product, I have Shakeology on an automatic monthly shipment which is about $99 and is entirely paid for with my commissions. Many people may say Shakeology is expensive, I find the ones who perceive it this way, don’t realize what Shakeology actually is. I’ll save that explanation for another blog.

I drink Shakeology monthly for 3 reasons: The immense improvements I’ve seen in my health since I’ve begun drinking it, it’s the most delicious and healthiest thing in my meal plan, and it keeps me active as a coach. Being active as a coach means that I qualify for business building incentives and rewards such as free products, bonuses ($), paid vacations, exclusive trainings and more. 

What is your favorite part about coaching?

There are three TOP things I love most about coaching. The fact that I get to meet new people, get to know them well, and help them achieve their fitness goals, all from the comfort of my own home is amazing in more ways than one. I have met people that I would never have come across in my daily life. I am friends with people across the country whom I have never met in person.

I get messages regularly telling me how much I inspire, motivate and have helped change their life. The most rewarding aspect of this job are those messages that bring me to tears from being so proud of an individual I’ve never even met. Messages like “The dress fits!” Or “I did it! I lost 20 pounds!” “You inspired me and changed my life!” This is part of the job, how amazing is that?

My third favorite part of coaching is the community of Fitbosses that I have been so welcomed into. The support, friendships, and drive I have developed from this community is unlike anything I have ever known. Upon joining this TEAM, I found that there are women out there that are ambitious, driven, goal-oriented, passionate, and have everything it takes to be a #Girlboss. This community is the most caring, trusting, supportive and unexplainable thing I have ever been apart of.

Wednesday, March 1, 2017

Free Health and Fitness Apps You Should Get...

Who doesn't love free stuff?!

These are 11 of my most favorite FREE Health & Nutrition Apps that I wanted to share with ya'll.

1. Fooducate: Nutrition information, calorie tracker, energy tracker, 
and nutrition label scanner.
2. Daily Water: Tracks your water consumption. 

3. Fitmetrics: Tracks your activity throughout the day.

4. Fitness Buddy: Tracker and workouts.

5. My Plate: Calorie tracker, Nutrition and recipes.

6. Nike Training Club: Workouts for every skill that focus on yoga, pilates, and running.

7. Charity Miles: Tracks your distance with phone's GPS 
and donated 10-25 cents to charity of your choice.

8. Speedo Fit: Tracks distance and duration of swims, provides technique and challenges.

9. Couch-to-5k: Beginners runner regimen that trains for a 5k in 2 months. 

10. Runkeeper: Track your runs, walks and bike rides.

11. My fitness Pal: Food diary and calorie counter with energy expenditure calculations.