WEEKEND CHALLENGE- Think Before you Eat!

It's time for the WEEKEND CHALLENGE! Every week we post a challenge for the weekend!

Our challenge for this weekend is to think before you eat! This sounds simple, but this will be tough since it's a holiday weekend!

So this weekend when you are out partying with your family and friends, think about what you are eating before you eat it. This will stop you from eating too many unhealthy things!

Most people say, "Oh it's the weekend, I don't need to eat healthy." or "It's a holiday, it doesn't matter on the holidays!"

Well, it does matter! You need to live, and you need to enjoy the weekends and the holidays, but eat smaller portions and think about things before you eat them. Some things are just not worth the calories!

Have a great holiday weekend!!

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A Day in the Life: Road Trip

Post by Shannon

Last week we went on a road trip to Arizona. It was a very long road trip (12 1/2 hours). When you are on a long road trip it's so easy to eat junk food!

This is not good when you are trying to eat healthy and be fit.

So I have to confess that on the way there I didn't do very well...

I ate doughnuts, lot of crackers and one and a half slices of pie. I felt so sick afterwards because I've been doing so good the past few months!

The problem was our little girls were crying a lot, and I turned to junk food. The other problem was that it was "Free Pie Wednesday" at the restaurant we went to! Not good. Patrick didn't want all of his pie so I ate half of his! Even more bad.

So on the way home, I decided to do better and pack healthy snacks! I packed grapes, strawberries, apples, oranges, healthier crackers, carrots, etc. This time when I felt the urge to eat bad, I grabbed the healthy snacks instead. Much better! :)

I realized I was eating because I was bored not because I was hungry. I don't know about you, but I'm not a fan of sitting in the car for hours. I get car sick easily, and so I turn to the snacks in the car to help me along.

It's much better when you are prepared!

So if you are going to take a road trip in the near future, make sure to prepare yourself with LOTS of healthy snacks! Also, bring water! When you get the urge to snack, drink water instead! It will fill you up, and you will eat less snacks. :)

A Day in the Life: Eating 5 Times a Day

Post by Shannon

I attribute my weight loss success to three things:

- Eating five times a day

- Doing a workout I love everyday

- Drinking Shakeology daily

These things are all very important to help you succeed!

When I tell people I've been eating five times a day, they say, "How can you do that? I'm way too busy to eat five times a day!"

Well, to tell you the truth, it was a big adjustment at first! The key to doing this is PLANNING!!

STEPS TO EATING FIVE TIMES A DAY:

Step #1- Plan your meals and snacks eat week.

Step #2-  Go grocery shopping so you have everything available when you are ready to eat!

Step #3- Throw out MOST of the junk food in your house (cookies, cakes, doughnuts, candy, etc.)

Step #4- Notice I said MOST, but not ALL? This is because you need to allow yourself treats! Allowing yourself treats is so important because you won't crave the treats as much and eat a whole cake because you feel deprived!!

Step #5- Determine how many calories you need each day by going to this site:

http://www.freedieting.com/tools/calorie_calculator.htm
Step #6- Take that number and divide by five. Eat about (it doesn't have to be exact) that many calories five times a day.

Step #7- Start eating every three hours.

Step #8- Notice what you eat. Write it down. Every little thing. Even if it's just a bite.
Step #9- Look at what you ate at the end of the day to see what you are eating. 

Step #10- Keep trying each day! If you don't do it one day, try again the next day!

Here is a picture of what your plate should look like:

NEED MOTIVATION?

Join a Challenge Group! You'll get the support you need to do this!! Email us at GolladayFit@gmail.com to join!

WEIGH IN DAY & BASIC NUTRITION TIPS!

It's WEIGH IN DAY!! How did you do? Every Monday is WEIGH IN DAY! We track our progress by weighing ourselves, taking our measurements, measuring our body fat or taking a picture. You can track your progress any way you'd like! The most important thing is to track your progress each week or every two weeks.

BASIC NUTRITION TIPS

Here is a video to give you some basic nutrition tips! These are really basic. I hope they are helpful! Comment or email us at GolladayFit@gmail.com if you have questions!

FOODS TO HAVE IN YOUR KITCHEN:

-Nuts (a small handful of almonds or walnuts)
-Fruits
-Dark green vegetables
-Avocados
-Fish
-Lean ground turkey
-Brown rice
-Quinoa
-Gluten free bread or at least multi grain or whole wheat bread
-Berries
-Oatmeal
-Shakeology
-Greek yogurt
-Cottage cheese
-Spices to add flavor to your food!
-Red potatoes

EAT LESS OR AVOID THESE:

-White bread
-Doughnuts
-Cookies
-Cakes
-Cream sauces
-Ice cream
-Fast food
-Fried foods (french fries)
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Facebook.com/GolladayFit

A Day in the Life: Life is Great!

Post by Shannon

Life is going great since I posted last week about putting our lives on a diet!

I've been able to spend a lot more time with these two little girls, and I feel so much more balanced! It is a great feeling!!

We have been going to bed every night between 10-11 and waking up between 6-7. Our girls have been sleeping better and better each night, which has helped a lot too!

Patrick and I have been drinking Shakeology first thing in the morning, then reading scriptures and a motivational book (I'm reading PUSH, which I love!), and then we do our workouts. Our goal is to do all of this by 8 a.m. So far we've been finishing before 8:30 at the latest.

I can't even tell you how nice it is to have more structure and balance in our lives!! It's sooo great!!

Before this, we were going to bed between 12:30-1:30 a.m., waking up around 7- 7:30, rushing around all day, but not getting much done. Trying to get our workouts in whenever we could find the time. Patrick usually did his workouts after 10:30 p.m. I tried to do mine with the girls around most days, but my 30 min. workout turned into an hour an a half workout most of the time, because it is WAY too hard to workout with two VERY active kids 2 1/2 and under!!

Anyway, life is good, really good actually! I feel so much more put together, and much less stressed! Our lives really needed this!

One week down, MANY more to go!! :)

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Email us at GolladayFit@gmail.com to be added to the community!

A Day in the Life- Nutrition, Nutrition, Nutrition

Post by Shannon


They say it is 80% diet and 20% exercise.

I totally agree!

I didn't start seeing amazing results until I focused on my nutrition every day.

I used to think exercise was the most important. In college I ran 5 miles a day, did aerobics 5 times a week, took ice skating lessons, a mountain biking class and more!

Basically, I didn't want to gain the "Freshman 15!" So I did everything I could to stop those unwanted pounds from coming.

It worked, but I was always "on the go" trying to get all of my workouts in!

Little did I know that if I just focused on my eating and added 30-60 min. of exercise a day, I'd be fine!

I like this picture. It shows you how your plate should be balanced (1/2 fruits and veggies and the other 1/2 grains and protein).

It is important to get a balanced diet each day. You don't want to cut anything out of your diet.

The mistake most people make is they drop their calories, lose weight, and then go back to eating like they were before and gain the weight back. Sometimes they even gain more back!

The moral of the story is to make this a LIFESTYLE CHANGE. Make it a change you can do forever. It isn't a "diet".

So, that means you need to allow yourself a treat once in a while. A first I gave myself three treats a week. Yes, three REAL treats a week (cake, ice cream, cookies, etc.), and I still lost weight!

This also means that you shouldn't cut ANYTHING out of your diet unless you choose to for other reasons.

Most people cut out carbs. The truth is you NEED carbs to fuel your body for your workouts. Do you think you could run a 1/2 marathon if you cut out carbs? NO!! You need carbs to give you energy and make you full.

So our focus in April is on nutrition and eating 5 times a day. It seems like this is the area everyone struggles with the most. So we are going to help!

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

A Day in the Life- It's a Battle

Post by Shannon

It's true. Being healthy and fit is a battle, and you have to decide if you are going to fight it.

Every. Single. Day.

There's always something that can get in the way of you being healthy and fit. You have a full time job, you are a full-time student, you have kids, your phone doesn't quit ringing, you're too tired, you're sick, it's someone's birthday, it's Christmas, it's Easter... And the list goes on and on... There are so many reasons why people can't workout or eat healthy!!

The thing is, life is BUSY, and it just keeps getting busier. So unless we DECIDE to make a change, nothing WILL change. We'll keep going through our busy lives and stay the same.

In January 2010, I decided to make a change. I was tired of being overweight, depressed and out of energy. This was six months after I had our first baby girl.

To give you some background. I gained 15 pounds after we got married in 2007 and then about 47 pounds during pregnancy in 2009.

I tried to lose weight by walking after I had our baby. I walked every day for an hour for the first six months after she was born. This helped me lose about 32 pounds in six months, which was good, but I still had about 30 more to go!

If you would have asked me in college if I would have ever been in this situation, I would have thought you were crazy! I was always healthy and fit. Growing up I was a competitive gymnast (training 4-5 days a week for 5 hours a day), a cheerleader, a dancer and a long distance runner (I ran several 1/2 marathons and one full before I got married).

This was me in college with my little brother. 

 This was me at my marathon in 2002

I always thought I'd be healthy and shape, and not have a problem with gaining weight.

Well, life happened, and I did gain weight!  A lot actually! I was really depressed. It seemed like it would take me soo long to get back if I EVER got back!

This was me about a month after having our first baby in 2009

In Jan. 2010, I heard about P90X. I watched a few people try the program and have success. So I decided to try it. 

It was the best decision I could have ever made! In 90 days, I learned how to eat better, and I felt better than I had in months!! I didn't feel depressed. I actually felt hopeful!

After P90X I did Insanity, and then I did a 1/2 marathon 11 months after my baby was born! I was able to lose all 62 pounds in 11 months! It would have taken me much longer if I wouldn't have done Beachbody's workouts. 

In August of 2011, I had another baby. This time I was DETERMINED not to get depressed. I knew what to do this time! I actually gained about the same amount of weight, but I was able to lose it twice as fast! I started with Insanity, and then Turbo Fire. 

This is a picture of me about a month ago at our Shakeology Taste Testing Party. I'm feeling great! Beachbody's workouts have really helped me get fit and their meal plans have taught me how to eat healthier. 

This time I was able to run a half marathon 7 months after our baby was born! 

 This was me on March 17, 2012 in Washington D.C. after my 1/2 marathon.

Beachbody's workouts and meal plans have really helped me accomplish my goals. They've helped me WIN the battle of being healthy and fit. It hasn't been easy, and I haven't been perfect at doing everything right, but I've been able to win the battle. That's all that matters to me! :)

NEED MOTIVATION?

Join our fitness community! We have a GolladayFit Community on Facebook that is a private community for people to talk about their workouts, goals, challenges, and more! We'd love to have you join. 

All you need to do is:

1- Create your FREE Beachbody Profile. (Skip this step if you already have one)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

Weigh In Day and Baked Ziti!

It's Weigh In Day! How did you do?

Every Monday is Weigh In Day for the GolladayFit Team!

Email us your progress at GolladayFit@gmail.com.

-Weight lost since you started your program and this past week.
-Inches lost since you started your program and this past week.
-Body fat lost since you started your program and this past week.
-Photos
-How you are feeling about reaching your goals.

We also revealed the recipe we will be sharing for Recipe Wednesday! Get ready for Baked Ziti made with reduced-fat cheese and fiber-enriched pasta. It's really good!

How was the WEEKEND CHALLENGE? Surprisingly, we did great! We were able to get 8 hours of sleep both nights. Luckily our baby cut her first tooth on Friday so she slept great both nights! Ahh! Sleep! :)

Have a great day!

NEED MOTIVATION?

Join our fitness community! We have a GolladayFit Community on Facebook that is a private community for people to talk about their workouts, goals, challenges, and more! We'd love to have you join. 

All you need to do is:

1- Create your FREE Beachbody Profile. (Skip this step if you already have one)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Send us an email to join at GolladayFit@gmail.com.

Recipe Wednesday: Turbo Fire Butternut Squash & Green Apple Soup

I have to be honest and say that we didn't love this recipe. If you like Butternut Squash soup, you may like it. It has a good texture and it smells great when you are cooking it. It is also easy to make. Give it a try and let us know what you think!

Turbo Fire Butternut Squash & Green Apple Soup

Makes 4 servings

1 bag (about 4 cups) precut butternut squash pieces
3 Granny Smith apples, peeled and sliced
1 Tbsp. nutmeg
4 cubes chicken bouillon
4 cups water (or substitute 4 cups low-sodium chicken stock for water and bouillon)
Salt and pepper to taste

Place butternut squash, sliced apples, chicken stock, and spices into slow cooker. Cook on low heat for about 6 to 8 hours. Cool. Puree in a blender (for chunkier soup, use potato masher instead of blender.) Return soup to slow cooker to keep warm. Sever with garlic parmesan toast and small mixed green salad.

NUTRITION INFO. PER SERVING
Calories:  145 / Protein:  3 g / Carbs:  36 g / Total Fat:  1 g / Fiber:  8 g

WEEKEND CHALLENGE- Eat five times a day!

Each week we have a WEEKEND CHALLENGE to do something to get fit and healthy. This week the challenge is to eat five times a day. Add a snack between your meals. Try it for the weekend.

The thing that people struggle with the most is nutrition. Most people I talk to are able to workout at least 4 to 5 times a week, but they struggle with nutrition. Nutrition is HUGE when losing weight and getting healthy. If you don't focus on this, it will be pretty much impossible to get to your ideal weight.

I didn't realize how important this was until I changed my eating habits. When I switched from eating three meals a day to five small ones, the weight started to come off. It also gave me energy and helped sped up my metabolism. I was able to lose more fat, and I felt great!

Doing this one small thing will help you get closer to your goals. 

Have a great weekend! Let us know how it goes!

Comment below or email us at GolladayFit@gmail.com for more information!