Vacation Plan-- How to workout and eat right even while you're on vacation!

As a teacher, vacation has somewhat of a different meaning to me.  It's true that I don't have to go to work for a solid three months out of the year, but for me, having an entire day to my self means I'm cleaning the house, running errands, getting caught up on business stuff, and the list goes on.  If you really want to talk vacation with me, it means I'm not in my own house and most likely, also have a wonky internet connection.  Those two things for me = vacation.  Those two things also mean it's going to be hard for me to a) stick to my meal plan and b) workout.

But for me, I LOVE eating well because it makes me feel good and healthy.  I LOVE working out because it energizes me and gives me an outlet for my stress.  And so for me, when I take a vacation, a real vacation, I don't actually want to stop doing those two things!  But none the less, as I said before, taking a vacation does make those things difficult.  So, I wanted to talk about my tips and tricks to eating, working out and work your business even while you're on vacation!

Food is Fuel.

Everybody's vacations look different.  Some people are with their families and young kids, some are with friends, some are laying by the beach and pool all day napping and reading, some are walking around theme parks (me!), some are on amazing adventures like hiking and biking and rock climbing!  Whatever the case is, vacations almost always involve... RESTAURANTS.  People love not having to cook for themselves.  Seriously, if I didn't have to cook for the rest of my life, I would be a happy woman.  It's not that I don't like the actual cooking per say, but everything that goes along with it:  the meal planning, the shopping, the prep, the clean up.  Check please!

So what are some DOs and DON'Ts of restaurant dining if you're trying to stay on track?

DO eat all the fruits and veggies that come with your meal.  All of them.
DON'T eat the bread that comes before the meal!  Even though it is delicious.
DO save half of your meal as leftovers.  Restaurants almost always give inappropriate serving sizes.
DON'T order alcohol (or, order only one, and NOT the super sugary ones with the umbrellas in them!)
DO drink as much water as you can!
DON'T order meat and bread heavy options at every meal if you are eating out for multiple meals of the day.
DO skip dessert.

Everyone deserves a treat.  It will not be a treat if you are away for 10 days and eat whatever you want.  Trust me.  #allthepoop


Some other helpful tips for eating right while on vacation:

• Keep some easy to keep and carry fruits and veggies in your hotel room/vacation space.  You can easily pack a banana, apple, or some baby carrots to munch on while your on the boat or taking a break from Space Mountain (woohoo!)
• Don't go out for breakfast.  Instead, buy a box of cereal and eat it in your hotel room!  You can even keep little cartons of milk in the hotel fridge!
• Remember that most places will sell you bottled water, but they will fill up a cup of water for free.  If you're not nervous about where the water is coming from, take advantage of that!
• Did you know that with just 8 oz of water, you can shake up a serving of Shakeology and know that you are getting almost all of your necessarily vitamins and minerals for the day?  And covering a snack or meal?  And doing it for less than $4.66 a serving.  That's less than a water bottle at most vacation spots!

Wake Up and Work Out.

Getting motivated to workout during vacation is hard.  I get it!  The allure of sleeping in and cuddling with your significant other/kids/pillow is strong when it is a rarity on days when you have to go to work.  But instead of thinking of exercise as something that cuts in to or takes away from your vacation, think of it as something that adds to and enhances your vacation!



Take advantage of where you are and turn your surroundings into exercise.  Do yoga on the beach or take a bike ride on the boardwalk.  Do laps in the bay.  Jog through the woods or even through the city!   If it's a rainy day, grab a partner and head to the hotel gym or pool.  Vacations should also be about spending time with people that you... love to spend time with!  Imagine that!  So spend some time working up a good sweat and talking about what you're going to do that day or even how much fun you had the night before!

Regardless, just get up and move around.  If you spend all day walking around an amusement park, don't feel guilty about counting that as your exercise for the day.  But, if you're going to nap and drink mojitos all day long, a sunrise, exploratory jog might be just the ticket!


Are you looking for some accountability during your upcoming August vacation?  Or are you just looking for the motivation to get up and get moving?  What about daily posts and reminders to make good food choices?  How about the advantage of having ONE totally and completely healthy and guilt-free delicious meal that you can make at home or take on the go?

My Operation Vacation Challenge Group is starting on August 16, just three days before I leave on my own vacation to Disney World... and I would LOVE to have you join me (in the group... although if you want to come to Disney World with me, let's do it!)!   Just fill out the form below to apply!

Fill out my online form.

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FIXate: French Toast Review from a French Toast Expert

If you know me at all you know that there is only one thing I EVER order when I go out for breakfast:

FRENCH TOAST.

Only one time in my entire life did I order something different.  October 4, 2014.  And that was because I had already tried the french toast at the restaurant we were eating at... and it was disgusting (#amiright? #lauraandjendoyoureadthis?).

I can't say I'm as good at making french toast as I am at ordering and eating it.  Although there was this one time I made a Paula Deen Overnight French Toast recipe.  I don't want to tell you how much butter was in that thing.  But my god it was amazing.

Enter FIXate, Autumn Calabrese's new cookbook.  It's perfectly aligned not only with her 21 Day Fix and 21 Day Fix Extreme nutrition programs, but it also lists other information for each recipe, such as calories, fat, protein and carbs.  When I saw there was a healthy french toast recipe in it, I about nearly died.

So this morning, I made it.

It DID NOT disappoint!

Healthy French Toast from FIXate

Prep time:  10 minutes

Cook time:  6 minutes

Total time:  16 minutes

Yield:  2 servings (I ate them both!)

Ingredients:

2 large eggs

2 Tbsp. unsweetened almond milk

2 tsp. pure maple syrup, divided

1/2 tsp. group cinnamon

2 slices low-sodium sprouted whole-grain bread (I used Ezekiel Cinnamon-Raisin bread)

1 tsp. extra-virgin organic coconut oil (I used Pam coconut oil cooking spray)

1 cup fresh sliced strawberries

Instructions:

Combine eggs, almond milk, 1 tsp. maple syrup, and cinnamon in a shallow pan; whisk to blend.  Soak each slice of bread in egg mixture for 5 minutes, turning halfway.  Heat oil in medium nonstick skillet over medium heat (know your stove, mine had to be a little hotter than medium, but it's good to start lower).  Add bread; cook for 2 to 3 minutes on each side, or until golden brown.  Top with remaining 1 tsp. maple syrup.  Serve strawberries on top or on the side!

Crazy Delicious!!

21 Day Fix/Extreme (per serving!!):  1 yellow, 1/2 Purple, 1/2 Red, 1/2 tsp.

Calories (per serving!!):  219

Total Fat:  8 g

Saturated Fat:  4 g

Cholesterol:  186 mg

Sodium:  84 mg

Carbs:  27 g

Fiber:  5g

Sugars:  8 g

Protein:  11 g

Chicken and Fish and Turkey, Oh My!

I am so excited to announce my very first free clean eating challenge group, targeted at eating clean while on vacation!  Even when I became a coach, I was really resistant to clean eating, or at least labeling myself as a clean eater!  It seemed too difficult and there were a lot of things I didn't want to give up!

But soon enough, without even realizing it, I started slowly incorporating and substituting clean foods into my daily routine.  Like I said, it was a slow, gradual change.  But with the change in my diet, I started to see a change in my body as well.  It was pretty incredible and I became a believer.

You can make some amazing clean meals, but it's important to start with the staples.  Here are three, very basic meat recipes.  You can season these three forms of protein with any fresh or dried spices, or a combination of spices.  You can all add these to salads, stir fry, casseroles, tortillas, anything!  If you ever need suggestions, hit me up!

BAKED CHICKEN BREAST (from the Portion Fix Eating Plan)
(Makes 1 serving)

4 oz raw chicken breast, boneless, skinless
1 tsp. olive oil
All-Purpose Seasoning or Seasoning of choice (to taste, optional)

1.  Preheat oven to 375 degrees F.
2.  Place chicken in ovenproof dish.
3.  Drizzle with oil.  Season with seasoning of choice (if desired).
4.  Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.

Cooking Tip!
Cooking times may vary depending on the thickness and weight of the chicken breasts.  Cook chicken breast for the following times:
3 to 6 oz: 15 to 20 min
7 to 12 oz:  18 to 25 min
13 to 16 oz:  20 to 30 min
You can also season chicken with lemon or lime juice!


WHITE FISH (from the Portion Fix Eating Plan)
(Makes 1 serving)

4 oz raw white fish (such as cod, tilapia, halibut, etc.)
1 tsp. olive oil
All-Purpose Seasoning or Seasoning of choice (to taste, optional)

1.  Preheat broiler to high.
2.  Drizzle with oil.  Season with seasoning of choice (if desired).
3.  Broil fish for about 3 to 4 minute on each side or until fish is opaque and flakes easily when tested with a fork.

Cooking Tip!
Cooking ties may vary depending on the thickness and weigh of the fish.  Cook fish for the following times:
4 to 6 oz:  5 to 7 minutes on each side
7 to 12 oz:  6 to 9 minutes on each side
13 to 16 oz:  7 to 10 minutes on each side
You can also season fish with lemon or lime juice!


GROUND TURKEY
(Makes 4 servings)

1 lb raw ground turkey
All-Purpose Seasoning or Seasoning of choice (to taste, I use 1 TB)

1.  Saute ground turkey in a skillet over medium-high heat, breaking it apart with a spatula or spoon.
2.  Season with seasoning of choice (if desired).
3.  The turkey is finished when there is no pink left.
4.  Drain excess fat by pouring it off into a disposable container and dispose of (do not pour fat down your drain!  It will solidify when it cools).

When Should You Rest?

In terms of health and fitness, the fitness part has always come easy for me.  I have always been easily motivated to workout.  In college, I used to wake up at 6 am (the time when most kids were just going to bed) and walk in the dark, through the city to the other dorm gym where it was only ever me and the one other person insane enough to wake up "that early".  I loved it.

Now that it's summer and I'm working less, I try to squeeze in two-a-days.  Because, why not.  I love it and it makes me happy.

On the other end of the spectrum are people who HATE working out.  They can't get motivated and they can't find an activity that they enjoy.  Maybe, they're (gasp!) lazy.

Whichever is the case for you, everyone needs rest days.  The struggle for me is reminding myself why they are important and not feeling guilty about taking them.  The struggle for the other half is not making up excuses to rest and being able to differentiate between a rest day and excuses.

HOW DO YOU KNOW if it's time for a rest day?

1.  Be able to identify pain vs. soreness.  You may be feeling muscle soreness... but is it painful in a way that you know is not right?   PiYo is actually a fantastic workout to do when your sore because of the stretching (even though the strengthening also makes you sore!).  The more you work out, the more you will know when the pain is not right.

2. Is your resting heart rate high? Do you wake up in the morning and feel like your body is rushing and you're not well-rested?  An elevated resting heart rate is a sign of stress.  While working out can be an emotional stress reliever, it is not a physical stress reliever.  If your body and heart are feeling stress, it's time to take a day to rest (ha that sort of rhymed).

3. Are you having multiple nights with bad sleep? Many things can cause a poor night's sleep, but when you have a few in a row, your body isn't repairing your muscles the way that it should, so a break is probably needed.  Obviously, stress can cause a bad night's sleep but so can overtraining.  Normally, working out and eating healthy should actually improve your sleep because your body is finally functioning as it should.  Your insides aren't working overtime to try to digest substances (processed foods) that shouldn't be in your body. However, when you're overtraining, the opposite happens.

4. Be able to tell the difference between being run down and being lazy (or just wanting to snuggle back in bed!). Being run down is an exhaustion that you can feel in your entire body. You're too tired to focus or breathe.  This is another time you really have to rely on knowing yourself.  If you haven't done anything strenuous in a while (physically, mentally or emotionally), you probably aren't run down.  

5. You're sick. I have heard that if you have a head cold, carry on with your workout, but if it's a chest cold, you need to let it ride. AGAIN, listen to your body. Usually when I'm just stuffy in the head, a workout really clears me out.  Actually, even when I'm not stuffy, I use a butt-ton of tissues when I work out.  But sometimes, a headache can be so bad, you just need to lie alone in the dark.  Sometimes, when you're coughing so much, you can breathe and everything is strained.

It may be worth it to try to start your workout and see how it goes.  Even on my worst days, a few minutes into my workout I feel great.  But there have been times when I've started and then stopped because I know I needed to.

WHY SHOULD YOU REST?

1. Rest prevents injury by preventing overuse.  

2. Your muscles need rest days to repair.  When you use your muscles, the tiny fibers actually start to tear.  As those little fibers repair, they actually become stronger than they were before.  If you don't give them time to repair (work the same muscles every day or don't take rest days), they will continue to tear and you won't see much improvement.

3. Your immune system needs a break!  Part of what helps those little fibers repair themselves is your immune system.  If it is working in overdrive to repair the muscles you're working, it's not able to fully do it's job to make sure you don't get sick! Overtraining can actually weaken your immune system and make you sick!

4. You don't want to retain water.  If you are just starting to work out or starting a new program, the shock to your body could actually cause you to retain water (this is why you shouldn't weigh yourself in the first few days of a new workout regimen).  A rest day will allow you to release some of that water you've been unnecessarily holding on to.  Retention of water in your joints can also inhibit them from moving and working properly.  The fluid build up can cause unnecessary stress on your joints and cause injury.

5. This is your life. If you're not doing things you enjoy, what is it all for? Take a day off and spend it with your kids, your cat, or take a nap! We'll all understand and make sure you're back at it tomorrow!

PiYo Infomercial Part 3: Hurry Up and Wait

The best way to describe my day was "Hurry Up and Wait."  We hurried up to get our outfits checked, and then we waited.  We hurried up to get our hair and makeup checked, and then we waited.  We hurried up to get our lunch, and then we waited.  All in all, we hurried up and waited for FIVE HOURS until they finally started taping us at 4 pm!  What a trip.

BUT during those 5 hours, I got to meet some of the biggest names in PiYo like Michele Park and I got to meet some really amazing women for whom PiYo changed their lives.  They were Beachbody coaches, PiYo instructors, moms, young women, older women, and so many different shapes and with so many different stories.  It was so hard to not scream from the rooftops (and the Facebook) all about what I was doing, and who I was meeting.  I can't wait to go back and tag all the pictures that were taken!

^^Why am I making that face with Michele Park?!  Am I kissing? Smiling? Sassy? Ugh!

I was also sneaky and got to watch some of the PiYo Master Trainers practice for their Lesson 41 shoot the next day.  Not going to lie... I kind of want to be a Master Trainer on the Talent Team now.

At some point, we were waiting so long for ANYTHING to happen, that Chalene came in (she was not hanging out with us, unfortunately) and said thank you and took pictures with us.  Obviously I video taped it.  She kept looking at me like I was a creeper, but WHATEVER!  It was Chalene!

Finally FINALLY at 3:45, the director took half of us into the group exercise room where there were tons of cameras and lights and people.  We weren't supposed to bring our phones in, but I'm a rebel and a badass now, so I did...

The way the taping worked was that Michele Park actually led the class while Chalene was being interviewed by Maria Menounos.  There were a lot of different cameras:  some on stands, some flying through the air, some being walked around by camera men.  Michele led us through a number of different sections of Drench, which is the workout on the DVDs most like a PiYo Live class.  Michele is an amazing instructor.  Every time they had to stop taping, I wanted to keep taking her class!  It was so much fun to be doing PiYo with so many people who were so good at it!

Eventually we switched out with another group.  Chalene and Maria Menounos were both in workout clothes, but I'm not sure if Chalene showed Maria any moves, since we were in another room.

I ended up having to scoot out a little before filming was over, because I had to get back to LA to catch my 10:30 pm flight home!  I slept like a baby between my layover in Vegas, landed in Philly at 8:20 the next morning.  Not before filming this video in the LA airport:

How do I even close out a story like this one, except to repeat how I began it:  by emphasizing not only the honor and AMAZEMENT at being chosen for something at which I worked so hard and about which I am so completely passionate, but by recognizing how the act of applying for the opportunity and then actually DOING IT, despite the risk and anxiety it presented totally and completely changed my life.

I have never felt more alive, more fulfilled, more passionate, more rewarded, more like a BADASS than ever before in my life.  I want and NEED to help others feel the same, now that I have been through this experience.

I am offering two amazing opportunities to celebrate my one year anniversary with Beachbody, and my new Badass status.

The first is an exclusive PiYo Challenge Group led by me, beginning on MY PiYo one-year anniversary-- Monday, July 6.  This is not your average 21 day Challenge Group.  This will be a full-out 8 week group that will follow the entire PiYo program.  In addition to the group support setting, you will receive one-on-one coaching support with meal plans, modifications and accountability.  There will also be an opportunity to learn some of the most current PiYo combinations from the PiYo Live lessons, since I am a PiYo Instructor!  For this group, I am looking for 15 people who are committed to give this program their all, who will be enthusiastic participants in our challenge group, and are open to trying new things, physically, emotionally, and nutritionally!

The second opportunity is to apply for a spot on my coaching team, Team Fit by Example.  Becoming a coach was the very first REAL risk that I took, and I haven't looked back.  In the last year I have become a better version of myself, both physically and emotionally, made amazing friends, gained confidence in leaps and bounds, found a purpose in my life both by helping others do what I've done. The thousands of dollars I've made doesn't hurt either.  I am looking for people who are looking to claim or RE-claim their Badass status.  I'm looking for 5 people who are passionate, fun, honest, CONFIDENT and ready and willing to try new things and make big things happen for themselves.  If you want more, then I want you to be an example with me!

To apply, fill out the short questionnaire below and I will contact you with more information!  I cannot wait to bring my love of PiYo and my ever-growing confidence to everyone!

PiYo Infomercial Part 2: My Adventure Begins

The week before the infomercial was a whirlwind of finalizing plans, secretly (from my husband) buying new workout clothes (they were on sale at Old Navy!) and traveling to my cousin's bachelorette party!  I think in five days I spent one night in my own bed.

The day came and I packed as light as I could:  one outfit for both plane rides, a couple workout options, and pjs.  Oh, and a yoga mat.  There would be no checking bags, no computer, no frills.  My original plan was to board a plane in Philly at 6:30 pm, change planes in Houston during a 40 minute layover, and land in LA at 11 pm PST.  Imagine how my stress level rose when, on my way to the airport, I got an alert that my plane to Houston was delayed 30 minutes.  No worries, I thought, if they know I'm coming, they should hold the plane.

Then the plane was delayed an hour.

Then an hour and a half

Then 2 hours.

I decided it was probably time to figure out another way to LA.  But first, let me take a selfie.

In 2 minutes, the helpful airport desk lady had me on a nonstop flight to LA that left at 8:30 pm and landed in LA at the exact same time.  Crisis averted!  Everybody resume normal activity!

So of course, as I'm waiting to board, I brought my inspiration, You Are a Badass, and happened to read the following quote:

So many times during this trip, I couldn't believe what I was doing.  I would have moments of anxiety and as I was trying to talk myself out of the crippling fear of during something so out of my comfort zone, I would come to the realization of how AWESOME it all was.  Seriously.

Fast forward a lot of hours through one very cold plane ride, an unexplainably long rental car line, and a scenic midnight drive over the hills of San Pedro, and I ended up at a fellow coach's house!  We had never met, and actually were not even friends on Facebook, yet here she was opening her home to me and providing an extremely comfortable bed on which for me to get in my beauty sleep.

I didn't have to be in Irvine until 11 am the next day, so I spent the morning having our own little team building session and by 9:30 am I was on my way.

I got to the gym around 10:30 and recorded this little message:

How did it go?  Do you want to read Part 3 before everyone else?  Sign up to have ME as your free coach, and you'll get a sneak peak at the final blog post before everyone else!

PiYo Infomercial Part 1: You are the Chosen One

It's hard to know where to begin with this one.  I know you've all come to hear my big announcement.  And I am SO excited to tell you.  I have been holding it in for weeks and so OF COURSE I am excited to tell you.  But the more I sit on this secret of mine, the more it spins in my brain and the more I reflect on it, the more I realize that it wasn't the OPPORTUNITY that was amazing necessarily (although don't get me wrong, the opportunity was friggin awesome), it was the fact that I actually did it.  I put myself out there, more than ever before.  I took a financial risk that many thought unwise.  I fought through the anxiety of the WHAT IF I AM MAKING THE WRONG DECISION? and just. fucking. did. it.  And you know what happened?  I realized that I am a badass.

Seriously.

I found something that I enjoy, I pursued it, amazing things happened, and then I didn't make excuses. I went out and I lived my life.  I did something crazy.  Something that just a YEAR ago would have sent my nerves into a tailspin.

You know what sucks?  Regret.  I have always held true to the mantra:  Forget regret, or life is yours to miss.  And that has really worked for me.  Because my life has been filled with overanalyzing and pros and cons lists and endless conversations consulting everyone for their advice.  I have never put myself in a situation that could allow for regret.  And I am ok with that.  And I will probably continue to live most of my life that way.  I like safety and security.  I like that my savings account has money and that I brush my teeth twice a day and that I don't jump out of airplanes.  BUT for the first time in my life, I took a chance in which the outcome was unforeseen.  In which my decision was cautioned by my parents.  In which I had to spend a lot of money.  Forget regret, right?  I knew.  I knew that if I didn't take this chance, THAT regret would be worse than the regret of not doing every damn thing I needed to do to get there.  So that's what I did.

I applied, was chosen, and attended the invitation-only taping of the brand new infomercial for Chalene Johnson's and Beachbody's workout program PiYo.

You remember PiYo?  My soul workout.  The workout that saved my life.  The workout that rehabilitated my knee, my body, and my mindset.  The workout that taught me that I didn't have to run to stay in shape and be worth something, but that helped me get back into running anyway.  The only Beachbody workout that I've complete twice.  The workout that I got certified to instruct.

It all started when Beachbody posted on Facebook that they were looking for people to submit their pictures and their stories for a chance to be selected to be in the PiYo infomercial.  You had to be available to be in Irvine, California on the day of the taping.  Many people commented, "Oh man, I would love to do this, but I live far away!"  "PiYo changed my life, but I just can't spend the money to get there!"  "There is nothing I would rather do, but I just can't get out of work!"  There were a lot of "buts" in those comments.  So when one friend tagged me in the comments, and then another, and then another, I thought, "Well, why the hell not?"  I already had my story.  I already had my transformation photos.  All I needed was a video of myself doing some of the moves.  So, at 10:30 pm after a long, gluttonous Memorial Day Weekend at the beach, my husband taped some of my most impressive PiYo moves.

Everything was due to be emailed by noon on Tuesday, May 26.  I wasn't entirely sure if that meant noon PST or not, so I did it in the morning just to be safe and went about my day...

...looking up red-eyes to and from Los Angeles.  I don't even know why.  Something told me that I should be prepared. Now, I'm not going to tell you I was walking around saying, "I've got this in the bag, no problem," but I wasn't walking around saying, "This was stupid there's no way they're going to pick me," either.

The ad to apply for the infomercial stated that the people chosen would be informed on Friday, May 29.  So imagine my paralyzing shock when this happened:

I never pick up numbers I don't know.  If it's important, they can leave a message.  But you can bet your ass I picked this up.

Yup.  It was Beachbody.

They wanted to know where I was from.  My area code must not have rung a bell as being local.  When I told them NJ, they asked, should I be chosen, would I be willing and able to be in Irvine, California on the day of the shoot.  I believe what I told them was, "I would WALK to California if you picked me to be in this shoot."

"Great, we'll let you know on Friday."

Cue me texting everyone I knew.  I mean, they wouldn't call me if they weren't seriously considering me, right?  How was I going to wait until Friday to find out?

Apparently, I didn't have to.  Less than 24 hours later, this happened:

I was officially invited to the PiYo infomercial shoot.  It would be an all-day affair in Irvine, California.  Of course, Chalene herself would be there.  More specific information about location and dress code would follow.

WTF.  Cue frantic screaming phone calls.  I was going to meet Chalene.

I was, as you would expect, ecstatic.  And then, terrified.  I must be crazy.  I was going to go to LA and back, for less than 48 hours total, rent a car, find somewhere to stay, put myself in a situation where I didn't know anyone, all by myself and on my dime?!  Many people I talked to felt the same way.

"Wait, you have to pay for this yourself?  Is that a wise financial decision?  Didn't you just buy a house? Why would you do that?"

"Yes.  Probably not.  Yes.  Well..."

Because.  Because WHO applies to be in an infomercial for a product they TRULY believe in, let alone gets CHOSEN to be in it?  Because this "Beachbody workout hobby" of mine has changed my life, and this is a chance to show the world.  Because life is only life if you live a little.  Because it would make me HAPPY.

That's why.


Do you want to read Part 2 before everyone else?  Sign up to have ME as your free coach, and you'll get a sneak peak at the next blog post before everyone else!