Strawberries. Blueberries. Watermelon. Peaches. Zucchini. Squash. Corn. Tomatoes. Cucumbers. Peppers. And. Oh. So. Much. More!
This is by far my FAVORITE time of year! Farmer's markets and fresh produce stands are popping up all over town as well as the little vegetable sprouts I like to plant myself. That has not always been the case though. I used to go to farmer's markets and leave empty handed because I was too overwhelmed with all the produce I didn't know how to cook. Then I moved on to buying so much produce because I thought I might want to try it only to have it go bad before I got around to using it. Now I have finally found my middle ground and am excited to share with you how to utilize the season's fresh fruits and vegetables to maximize your budget, nutrition, and actually lose weight in the process. My previous clients have seen great results with the various programs I have had them on and I am excited to offer this all new Clean Eating Summer Camp just in time to have you clean eating your way through farmers markets and into that bathing suit that has been taunting you! Starting June 1 I will be helping you lose weight and reach your goals by sharing what I know works. Clean eating and activity. Exercise and being active is definitely needed to keep your body healthy and in great shape, but I have learned that the biggest changes in your body come from what you fuel it with. I will be sharing meal plans and clean recipes (think zucchini relish, squash pickles, clean fried squash, cucumber salad, etc.) that utilize your farmer's market finds as well as sharing invaluable knowledge gained on my own healthy living journey. This offer is intended for those new to clean eating principles as well as previous customers and those seasoned clean eaters that just need a little inspiration in the kitchen. If you are interested in cleaning up your diet and having fun in the process then don't wait because this is only a 1 month offer. Fill out the form below and I will email you more information on how you can sign up. *I personally believe adding Shakeology to your daily nutrition is key and is what I drink daily to help curb my sweet tooth, give me energy, and fuel my workouts so if you commit to 1 month of Shakeology I will waive my fee for the Clean Eating Summer Camp. But, if you are not ready to commit to Shakeology or just don't think shakes are for you there is a "no-shake" option as well.
Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.
0 Comments
I find when talking to people that follow my page that sometimes they get a false sense that eating clean and working out is just easier for me. Let me assure you that is NOT the case! Nutrition and staying on track is a DAILY struggle. I love junk food, I love carbs, I love chocolate, I love beer, I just love food in general! It is a total mind game for me every day to make the right choices and to continue to try to stay healthy and feed my body well. I wish I could say that I was just born liking carrots more than chocolate. Making healthy choices would be a whole lot easier! As I am writing this post right now I am battling my mind that is telling me I want to go eat one of my son's Reese's eggs from his Easter basket...eek! Sometimes I win, sometimes I lose, but I ALWAYS brush it off and get back on track! From the fitness videos I post all you see are the highlights from my workouts. What you don't see is the internal struggle and nagging laziness that told me that I really didn't want to or have to workout that day. You don't see the excuses I let my head try to use to get out of a workout like "Oh, I can't get sweaty because I've already showered" or "The kids need some more attention right now" or "I only have 30 min. so I might as well just skip". Sometimes I win, and sometimes I lose. I don't always workout EVERY day. From the meals that I post you might think that I must have more time than you do to prepare food or that I have a larger grocery budget. Not true! What you don't see is me putting oreos in my grocery basket and having a battle in my mind and ultimately putting them back on the shelf 2 aisles later. What you don't see is the 5 times I walk in the kitchen and mindlessly open the pantry to find a snack when I just ate lunch 30 min. ago. What you don't see are the times I lose the battle and I eat some of my son's Easter candy and I just.can't.stop and I eat way too much candy. I fall off the health wagon too! I am not perfect with my nutrition or my workouts! I struggle daily! I want to share what I have found works for me (what works for me, might not work for you): 1. Set small goals. Setting goals that seem too far out of reach can be overwhelming! You need some early success to help you keep going and help keep you motivated to push forward. 2. Share your goals with someone. Whether it is your significant other, a friend, or an accountability group share what you want to accomplish because if you don't share it then it is easier to let that goal slip through the cracks. If you have others cheering you on and helping you stay the course to reach your goal you are MUCH more likely to succeed! 3. Reward yourself. Know what you are working toward and when you reach that goal buy a new workout top or get a manicure. Know that there is something that you want waiting for you at the finish line! (For some people just knowing they will feel better and look better is reward enough, but others need more tangible rewards and both are okay....BTW Food is not a good reward when working toward health and fitness goals:) How simple do those 3 things sound? Sounds simple enough, but it is hard work and I fail plenty. Just aim to succeed more than you fail and you will make progress! If you need help with accountability I would love to help you! Just reach out to me via Facebook or the "Contact" tab at the top of this page and I would love to help you reach your goals! Yay!!!!! My 3 days are up and I am down 5.5 lbs. and feeling much more in control of my sugar habit (which was my main goal). So overall, I would say this little 3 day detox is definitely worth the time, money, and effort. This program did what I wanted it to do and I am very happy with the results! Here is my honest opinion and review of this program and what I liked and didn't like about it. For starters here's what each day looks like: 7am: Vegan Shakeology (I chose chocolate) + a serving of fruit 9am: Hot herbal tea sweetened with stevia 10:30am: Fiber Sweep shake 12:30pm: Vanilla Fresh shake and a veggie serving + healthy fat serving 2:30 pm: Veggie serving + healthy fat serving (I chose a bell pepper and hummus) 4:30pm: Hot herbal tea sweetened with stevia 6pm: Vanilla Fresh shake + a recipe from the "dinner" options in the Refresh booklet 8pm: Hot herbal tea sweetened with stevia PLUS a whole lot of water ALL day! Looking at this menu I was worried I was going to be hungry all day, but I was pleasantly surprised. I already knew that Shakeology would keep me full for at least 3 hours since I already drink it daily, but I didn't know about the rest of the day. The Vanilla Fresh actually kept me full even longer than the Shakeology does. It has 20 g of protein from plant based sources plus a potato protein extract that has been proven to curb appetite. I liked the taste and it definitely filled me up and kept me satisfied. All of the shakes and meals are spaced so that I was really never that hungry. There were a couple of times on day 2 and 3 that my stomach growled, but when it did it was time for a snack or meal anyway. Most of my "hunger" was more from my snacking habit than it was from actual physical hunger. A lot of this program was mind over matter for me and it is so satisfying for me to finish something I said I would do without cheating. I followed this program to a T and I can honestly say I would do it again! Here are the Cliff's Notes on my 3 days: PROS: -I feel less bloated after it is over and the pictures prove it (I kind of got bloated on day 2, but it passed) -I lost 5.5 lbs:) -I am more in control of my sweet tooth and feel refreshed and motivated to stay on top of my nutrition -It is only 3 days! You can do anything for 3 days, right? -I didn't have to give up my daily Shakeology -The Vanilla Fresh drink is super filling and tasty and you can add fruit if you want to change things up. -You ARE allowed to eat, unlike most juice cleanses, which is why I have never done a juice cleanse because not actually chewing ANY food for 3 days would make me nuts! CONS: -the Fiber Sweep drink is hard to get down because of the texture, but I just chugged it. -Some of the weight loss might be water weight -I got a little light headed on the morning of Day 3, but I think it was more my body reacting to the sugar withdrawal and decreased amount of coffee. -I got a little gassy (sorry for TMI just trying to give you all the details:) -I had to pee a TON because I was drinking a ton of water all day! VERDICT: I would DEFINITELY do it again for a jump start on my nutrition or the next time I get into a rut with my snacking/sugar habit! I don't like to promote things I have not tried myself and now that I have tried this I can honestly say I would DEFINITELY recommend it to anyone wanting to get a jump start on clean eating and weight loss or just refresh your system. If you would like to try the 3 Day Refresh I would love to help you and give you the tips and tricks I learned while doing it that helped me stick to the plan. If you want more info you can learn more here: 3 Day Refresh Or fill out your name and email address below and I will email you with details of how you can do the Refresh with a group of others to keep you accountable! So, I love to run (well, I love/hate to run). I didn't enjoy running until after I had my first child. I always thought because I wasn't fast and I was not that good at it that this just wasn't meant to be a runner. After I had Grey I started running in Germany with Grey in a stroller because Davis was deployed and I was lonely and getting out of the house and into the beautiful scenery that Germany had to offer was good for my soul! So, I became a "runner". Still not a fast runner or a good runner, mind you, but overall a runner. I have always had friends that run also and would ask if I wanted to go run with them, but I always came up with a reason why I couldn't go. You see, I used to be afraid to run with other people because of my insecurities. What if I couldn't keep up? What if I had to stop halfway through the run? What if I slowed them down? What if I embarrassed myself? To some people I know this might sound silly to even think those things, but they were real thoughts and feelings that I had that kept me from meeting friends for runs together. You know what I didn't think about during all of those negative thoughts? All of the great things that come when we join in community with others! What if they push me to do better and run faster? What if I can encourage and help them be better? What if the accountability makes me run more often and set higher goals? So last Spring I finally decided to start meeting a friend to go run together. Guess what? She is a lightening fast runner and I would NEVER be able to keep up with her so all of my previous thoughts were right! BUT, we continued to meet and run on our own and then let our kids play at the park afterwards and the accountability of knowing she was going to be waiting on me at the park pushed me out the door a lot of the times when I didn't feel like going. I also started trying to improve my time during my runs and for the first time in my life I broke an 8 min. mile....only once, but I did it and all because she pushed me and encouraged me to do better without ever saying a word, but simply by showing up! A lot of the time I let my excuses and insecurities keep me from doing things that I love for fear of what others might think. Are you like that? Please tell me I am not the only one! Well, I want to encourage you today to do what YOU LOVE without excuses, without regrets, and do it unapologetically! Be who you are and don't let the fear of failure keep you from showing up because you never know who you might be encouraging and motivating without even knowing it! Nutrition is so confusing! Dietary guidelines are constantly changing and shifting. Should I cut carbs? Should I go high protein? Low fat? All of the above? How many calories should I eat? And so on and so on and so on! If you are anything like the old me I just got overwhelmed, gave up, and continued doing what I was doing (that wasn’t working). Enter: Online Bootcamp! My favorite part of this program is that it takes the guess work out of nutrition. Portion control. Quality over quantity. Moderation with treats. No starvation or cutting whole food groups. It isn’t a diet it is a lifestyle that helps you learn healthy habits and good nutrition. And whether or not you are trying to lose weight or just tone up, EVERYONE NEEDS good nutrition. Next month I am hosting an ONLINE Bootcamp for 10 women who want to lose weight and get healthy the RIGHT way! I will be there with you every step of the way as your personal health and fitness coach. Here is what you will receive by signing up and what you can expect to get out of it. What you will receive: -A flexible meal plan personalized for you and your goals with portion control containers to take the guess work out of meal prep -Eight quick 30 min. at home workouts on DVD for busy women to get the most out of their limited time -30 nutrient dense shakes that are easy, brainless, and taste great to fuel your body and give it the nutrients it needs to function and perform properly -Initial phone consultation call to discuss your goals and areas of focus so that I can help you succeed -Entry into my closed Facebook accountability group full of like minded women aiming for similar goals -24/7 access to me for any questions or concerns about the program or any other health, fitness, or nutrition questions you might have along the way What you can expect: - A decrease in belly fat and an increase in lean muscle after you commit to the program - Clean healthy recipes, my meal plan, and grocery lists to help make meal planning less stressful -Motivation and support on a daily basis as well as nutrition and workout tips to help educate and empower you -A fun Facebook group environment of women sharing struggles and CELEBRATING SUCCESSES together -More energy, more confidence, and an awesome feeling of accomplishment upon completion of the program -Exercise program for all fitness levels from beginner (there is a modifier for each move) to expert HOW TO SIGN UP: 1. Email me at [email protected] because spots are going to go fast. 2. Visit my coaching site: www.beachbodycoach.com/sbozier and browse the “challenge pack” options (there are some great specials this month!) Choose one that is right for you and purchase via my website. My services and the accountability group resources are free with your purchase. 3. Need help choosing a program? Email me ([email protected]) and we can find one that suits your needs based on your current level of fitness and your goals. I cannot wait to work with you and help you feel confident this shorts, tank top, and bikini season! If you have questions I would love to chat! Email me or find me on Facebook (link in tab above)! I made this printable to put on my fridge to remind me of one of my goaIs. This year I want to make sure that I am putting others' needs (especially those I love) above my own selfish, sinful desires. I tend to feel resentment and bitterness when I feel like I have done "my share" and it isn't being reciprocated so I just stop doing or shut down, but this year I want to focus on continuing to serve even when the service is not reciprocated. I don't mean that I will be walked on or disrespected, but I want to make sure that I am doing things for others out of place of pure LOVE and not out of the desire to benefit in some way by the things I do for others. I hope this verse will help me remember daily to SERVE OTHERS IN LOVE!
*If you would like this printable, just comment below or connect with me via social media! I have a love/hate relationship with the scale! I used to have a total hate relationship with it because I weighed myself about 3 times a day and I constantly felt discouraged and confused by the fluctuations. In my mind I had this dream number that I wanted to see and would cut my calories so low and kill myself on the treadmill and elliptical daily in hopes of reaching that number and guess what? I would reach that number, but then I couldn't keep up with the calorie deficit and I would gain the weight back.
After my second child was born and he was about 9 months old the number on the scale was not too far from my pre-pregnancy weight and a weight I was okay with (mostly thanks to breast-feeding), but I felt AWFULl! I had no energy because I was eating junk and because I had no energy because of what I was eating I didn't want to work out. It was a vicious cycle and I knew something had to change! It wasn't the scale that caused this "aha" moment it was how I felt and my overall health. The number that was on the scale when I first started my clean-eating, healthy lifestyle to some would have been a dream weight and to others it might have been really high. The number on the scale is relative to change and you are the only person who sees it (except maybe your doctor once a year). So why not dig deeper within yourself and figure out how you feel. Do you see a higher number on the scale than you would like, but feel good and have the energy you need and want? Then quit stepping on that stinking thing! Or maybe the number on the scale is really low and you are excited to be at a weight you never thought you could achieve, but you did it the unhealthy way and have restricted your calories so low you don't have the energy you need to make it through the day. Both of these scenarios are the reason I say that the scale should never be used to measure you health! Ask yourself the hard questions and be honest with yourself. Are you making the healthy choices for your body MOST of the time? Are you making time for physical activity? Are you feeding your mind and soul with positive thoughts and growing as a person? These are the ways you should measure your health! NOT by a number on a scale! I am going to tell you a little secret: Everyone is DIFFERENT. Bet that isn't something you didn't already know, huh? Well, sometimes it is hard for me to accept that because when I feel so passionately about something I can't understand why someone else doesn't agree with me. This goes for health, nutrition, and fitness as well as for other more serious and controversial subjects that I won't go into here:)
Anyway, I have finally accepted (most days:) that as far as health, nutrition, and fitness goes everyone doesn't have to do what I do or do it how I do it. What works for me might not work for someone else. What WILL work for fitness results is a program that you love doing. Because if you don't enjoy doing it, guess what? You won't do it! If you don't do it.....you won't get results! Same thing goes with nutrition. I eat mostly clean, but there are some people that eat WAY more clean and pay even more attention to what they put in their bodies and then there are a lot of people that pay no attention to what they put in their bodies. We are all different! For nutrition I do know that for me to start out I had to make little changes in what I was eating and then I continued to make little changes that ended up making a big change over time. For some people they need that drastic immediate change (they go 110%) and don't like to wait for the big change. Both ways are perfectly fine if it works for YOU and you will stick with it! So today I want to encourage you that whether or not you are 10% or 110% dedicated to changing your health, be more than 0% dedicated and you will see progress and change! Keep up the good work and don't give up! Okay, so today I had a reality check and a good reminder of why I am a big believer in focusing on how you feel instead of the number on the scale.
Yesterday I did a hard workout and woke up this morning feeling sore, strong, and a little less bloated in my belly. I stepped on the scale thinking I had probably lost a little weight since the last time I weighed and much to my surprise....I had GAINED 2 lbs. The previous me would have freaked out over this and eaten hardly anything all day trying to make that number on the scale be lower tomorrow. And the number on the scale probably would have been lower tomorrow if I had done that, but then when I started feeding my poor body again I would end up splurging because I had felt deprived as I tried to satisfy the number on the scale and then my body would store all of those excess calories as fat and then the number on the scale would go up again and so on and so on and so on....It is a vicious cycle of discouragement when you focus so much on a number that only you see! So, you know what the NEW me did? I brushed it off and realized it was probably water weight that my muscles were holding onto as they repaired themselves from the workout I did yesterday or something of the sort and went on about my day eating a clean healthy breakfast, lunch, and dinner and guess what else? I probably won't even step back on the scale tomorrow to see if those lbs. went away. I felt healthy, strong, and less bloated today and that is all that I am focusing on.....adios, scale! You have lost your control!!! Life is FULL of choices! We make choices on a second to second basis by what we choose to do, where we choose to go, what we choose to say, and how we choose to react. This can be empowering or discouraging depending on how you are feeling about your circumstances at the moment. What got me to thinking about this was one of my goals for the New Year. I set a goal this year (actually every year) to try to stay on top of housework, laundry, etc. and to organize and clean out better. Organization is not one of my strong points and procrastination is one of my strengths:) This combination leads to a messy house most of the time. I know if I could just do a load of laundry every other day and actually finish it or if I could just deep clean one room a day it wouldn't pile up, I wouldn't feel overwhelmed, and my house would be a cleaner and happier place:) Sounds easy, right? NOT FOR ME! But, I have decided to empower myself and realize when I feel overwhelmed that it was my CHOICE to feel that way. I could have chosen to go finish the laundry instead of surfing the internet or I could have chosen to get 15 min. of cleaning done instead of wasting time just sitting on my phone. That really helps me not say things like "I just don't have time" or "I don't know how it got like this". I DO have time and I DO know how it got like that....I made choices that lead to the clutter and all I have to do is make better choices with my time and the tables CAN turn. I want to empower you that the same is true with your health, fitness, and nutrition. YOU are in control and you have choices! When you eat an unhealthy meal or snack that is a choice. When you decide to spend 30 min. on Facebook instead of working out that is a choice. Now, I am not saying you ALWAYS have to make the super healthy choice, but just realize that in each situation there is usually a choice to be made and YOU are in control of your health! Now go make the healthiest choice most of the time and watch your body start to transform! |
Susan OzierChristian. Wife. Mother of 2 Boys. Runner. Clean-eater. Fitness and Nutrition Coach. Archives
April 2016
Categories
All
|