Fall Into Fitness

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Don’t let the changing weather make you give up on your health and fitness goals. And if you’re just starting your health and fitness journey, Fall is a great time to begin!

“Fall … is a great time to start a fitness program because you’re going to create good habits for the holiday season and the upcoming winter months,” says Justin Price, owner of Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.

Here four tips to help you maintain your healthy habits through the changing seasons:

1. Get Outside:  Without cooling temperatures, taking your fitness outside has never been better! Go for a hike and explore the beautiful fall scenery. Take a family bike ride, a jog, or walk in the park with a friend. Or just take some of your regular exercise moves and do them outside. You’ll be so glad you did this once the winter weather hits!

2. Make a Schedule: With kids back in school and on a regular schedule, make fitness and meal planning part of your routine. Set aside specific time to get your fitness in and prep your healthy meals. Fall is also a great time to explore different workout options and try something new!

3. Chores Can Be a Workout Too: Raking leaves or gardening burns about 150 calories every 30 minutes, so if you find that you don’t have time for exercise, grab a rake or a hoe, and turn seasonal tasks into a fat-burning workout.

4. Drink Your Water: It may not be as hot outside, but drinking your water is always important! Stay hydrated, help your body soak in those nutrients and flush toxins, and always drink before you snack (sometimes feeling hungry is a sign you’re actually thirsty).

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8 Habits of Healthy Families

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Here’s a disclaimer: Healthy Families are NOT Perfect Families. They may grab a pizza for dinner or let their kids watch too much TV one day. Their kids throw temper tantrums and insist they must wear the same shirt 3 days in a row. And guess what? It’s OK! The biggest thing is that we’re trying. I was inspired to write this post after this article on extraordinarily healthy families. I thought some of the tips were really great, and wanted to add some of my own advice and experiences to it.

Some of these tips you may already do and there might be some new ideas for your family to try. Don’t get overwhelmed trying to make all these a habit with your family in one day or even one week. Remember: it’s our small, daily efforts that add up to big results!

1.Get Outside And Play

With the weather cooling down,  the temperature is perfect for afternoon and early evening playtime. Cold winter months means lots of time indoors, so take advantage of the nice weather and play outside as much as possible!

“Ideally that means, for children, some kind of physical activity every day, and for adults, a minimum of four days a week,” clinical psychologist Steve Orma says

Kick a soccer ball in the grass, play catch, draw silly pictures with chalk, visit the park, or ride bikes and scooters. Use this time to develop healthy habits, but also to bond as a family.

2. Have a NO PHONE zone

With younger kids, this can mean a NO SCREEN TIME zone. I typically power off my devices for an hour or two each day so I can focus on my children and spend quality time with them. When my phone is powered off I’m not tempted to sneak a peek at my messages. For some families, the no phone zone is during homework time or dinner time. Other families have a drawer or other charging station where phones go at bedtime so no one can use them after a certain time. Do what works best for you family.

3. Make Meal Prep a Family Activity

Why should mom do all the work when it comes to meal prep? Mealtime is a great opportunity to teach children healthy eating habits and cooking skills they’ll use later in life. You can talk to your family about why what you’re eating is healthy and good for your body. If you cook certain things like chicken ahead of time to use throughout the week, have kids help you scoop up the portions of chicken and transfer it into a freezer bag or Tupperware. Most young kids are eager to help in the kitchen, it’s usually the adult who shoos them away.

“Take them to the grocery store and help them learn to read labels. Choose a recipe together and then say, ‘Let’s get your ingredients.’”

For older kids, try teaching them a simple meal to make, doing it once together. Then, the next time you make it, have them do most of it on their own. I know families who have their older children in charge of a dinner each week.

4. Organize Your Schedules Around Good Health

“To keep your family on the track toward healthy living, try getting a calendar and putting it in a place where everyone in the family can see. Then use it: Schedule the night the kids are in charge of making dinner. Add the once-a-month family bike ride to the park or the weekly driveway basketball game.”

Don’t do something once and then never do it again. Writing it on a calendar and part of your normal routine will help make these ideas into healthy habits that are just part of your normal family life.

5. Rethink Snacktime

The easiest way to tackle this is to get the junk out of the house and fill it with healthy options (for tips, see my post on cleaning out the junk). Make healthy foods accessible to your family (keep them in a bowl on the counter or on a low shelf in the fridge), and if you haven’t already, make sure each member of your family has their own reusable water bottle.

6. Communicate

I heard a great family tip the other week: another mom shared with me that the first Sunday of each month is a time when the parents have a one on one council with each child. They keep it informal and just ask about how things are going and if the child has any problems or concerns they want to talk about. I love this idea and can see how it would be especially beneficial if you have school aged children!

“Mental health, sleep, experiences at school and how they’re interacting with others are so closely linked, and if something is bothering or troubling a child, it will affect their overall well-being.”

Of course dinnertime, rides to school, and when your playing outside together are all other great times to talk openly as a family. Make communicating a fun part of your day where all members of your family take turns talking and listening to others. 

7. Wind Down Together

Try to establish a strong bedtime routine and make it a family affair (even if your kids go to bed earlier than you). Get things ready for the next day such as lunches, homework and outfits. Read books together, tell each other what you were thankful for that day, and start to relax and unwind. Experts suggest to give yourself at least 1 hour to unwind before bed…so if you want your kids in bed by 8, start your routine at 7.

I know a mom who tells her kids she will read books to them until 8pm. So that means if they can get in PJs with brushed teeth and go potty quickly, they have more time to read. But some nights they drag their feet and complain and only have 10 minutes to read. I thought this was a clever idea.

8. Keep Exercise Fun

Staying healthy and active is a life-long habit. What is your attitude when it comes to working out? Do your kids hear you grumbling and complaining? You are their example for healthy living…a lot of times your attitude becomes their attitude. Don’t be afraid to try new activities or to ask your children what they would like to do.

We went paddle boarding on our recent family vacation for the first time with our little buddies. They sat really good and just chilled while we were on the lake. It was fun, relaxing, and a workout all at the same time!  For more tips on keeping exercise fun, see my post on incorporating kids into your fitness routine.

Clean Eating 101

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The idea of clean eating can be overwhelming, especially if you aren’t used to eating this way. Trust me, I can totally relate! I grew up eating processed foods out of cans and boxes. Then, as I learned more about fitness and nutrition, I realized that if I wanted results, I had to do more than just work out. The other very important half of the equation is eating correctly so your body has the fuel and nutrients it needs to transform after those workouts! At first, switching to a clean eating lifestyle was way out of my comfort zone. I was so overwhelmed and asked myself “What am I supposed to eat, then?!” I want to explain what exactly a clean eating approach to food is and also some tips to help you get started.

Basically, clean eating is food that is selected and consumed the closest way to possible to nature. Clean eating is a lifestyle, not a diet to abandon once you reach your goal. As you think about preparing and eating your food, think about how you’re working on improving your quality of life, one meal at a time.

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The DO’s of Clean Eating:

  • eat small meals 5 or 6 times (every 2-3 hours) a day that includes a mix of lean proteins, fresh fruits and veggies, and a complex carbohydrate (see shopping list below). This keeps your blood sugar even, helps you keep your energy levels up, and keeps you burning calories efficiently all day. Some people who start clean eating will say “But I’m SO HUNGRY!” I will always ask them if they are following this rule of eating small meals frequently throughout the day, and they usually aren’t. This is a big change from how we usually eat, so scheduling your meals in your planner or phone is a MUST if it’s not already a  habit.
  • grill or bake your meat
  • steam, grill, bake, or eat raw your fruits and veggies
  • Drink your water! Drink water first thing in the morning, drink it with all of your meals, and if you think you’re hungry in between meals, drink! Most of the time you’re not hungry, just thirsty.
  • Read labels. Clean foods will have short ingredient lists with easily identifiable ingredients. If the ingredient list is long and contains things you can’t pronounce, it’s not a clean food.
  • PREP! Know ahead of time what you’ll have for your meals–this is especially important if you’re working or away from home and need to bring food with you.
  • Make a list of favorite meals your family likes and find ways to make them cleaner. You don’t have to give up the foods you love…just improve the recipes!

The DON’Ts of Clean Eating:

  • avoid trans fats, anything fried or anything with high sugar content, especially added/artificial sweeteners –this includes beverages like cola and juice.
  • avoid white flour (like in breads, pasta, rice), processed foods (like cheese slices and lunch meat)
  • Don’t stress! If your meal isn’t perfectly clean, it’s OK! You’re trying and that’s all that matters! It will get easier as you go.

So you’re ready to head to the store! Here’s what might be on your shopping list:

  • Fresh Fruits
  • Fresh Veggies
  • Lean Proteins like: chicken breasts, ground turkey, shrimp, salmon, white fish, canned tuna, tofu, tempeh, edamame
  • Dairy: nonfat milk, almond or coconut milk, nonfat Greek yogurt, nonfat cottage cheese, eggs, part skim mozzarella
  • Good Carbs: brown rice, quinoa, oats/oat flour, sweet potatoes, Ezekiel bread/tortillas (or whole wheat), wild rice/black rice/bismati rice
  • Healthy Fats: almonds, cashews, walnuts, all natural almond/peanut butter, extra virgin olive oil, extra virgin coconut oil, unsweetened shredded coconut, chia seeds, flax seeds
  • Seasonings & Condiments: honey, pure maple syrup, low sodium soy sauce, hummus, salsa, tahini, apple cider vinegar, balsamic vinegar, all natural mustard, dried thyme, dried rosemary, black pepper, cayenne, fresh ginger

Don’t forget to check out the recipe index on my site for recipes to help you get started on your clean eating journey!

And last but not least, indulge once in a while:

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Read more about this rule in my post about cleaning out the junk

Tasty Tuesday: DIY Energy Bites

Energy bites are so easy to make and are so good for you! They provide a pop of protein, fiber and healthy fats that help curb hunger pangs, especially when we’re craving junk food. They are quick and convenient and once you learn the basics to making these energy bites, the possibilities for flavor combinations is endless! Some of my favorite recipes linked below, but don’t be afraid to experiment with your own!

So first, the 5 Staples of an Energy Bite:

EnergyBites

  • The nut butter helps hold the energy bite together, plus gives you some protein & healthy fats. Use about 1/2 Cup
  • Your protein powder also provides protein, and if you’re using shakeology as your powder, you’ll also get all the other nutritional super-foods packed in there too. The powder also helps give you some flavor. Vanilla and Chocolate are common flavors used in energy bites, but don’t be afraid to use other flavors as well! Use about 2 scoops
  • Use one or more of the extras listed. Vanilla and Cinnamon are also great choices for some added flavor! Use 1/2 to 1 tsp for those, and with others, like the oats, try about 1 cup.
  • Adding seeds provides even more nutrition! Sprinkle these in to taste
  • Sweeten up your energy bite with any of the natural sweeteners on the list.Use about 1/4 cup, or to taste.

Most recipes have you mix ingredients, form into bite sized balls, and chill before eating. These can be kept in Tupperware for about a week in the fridge–which makes it super easy to grab and go when you need that pick me up. These are also a kid favorite as after school snacks or some added nutrition in the morning before heading out the door.

Try these Energy Bite Recipes–and if you don’t have some of the ingredients, try substituting some of the other ones mention above:

Recipe1.energyballs

Lemon & Coconut Bliss Ballslemon-and-coconut-bliss-balls

Ingredients:

  • 2 cups shredded coconut + extra
  • ½ cup almonds
  • 2-3 tbsp honey or rice malt syrup (to taste)
  • 2 tbsp coconut oil
  • Zest and juice of 1 lemon

Method:

  • Place all ingredients into the food processor and blend for 1 minute.
  • Roll into small balls
  • Roll in extra coconut.
  • Place on a lined tray and chill in the fridge until firm.

Makes approx 15 balls..

Ingredients:Carrot-Cake-Energy-Balls-2
1½ scoops Vanilla Shakeology
½ cup old-fashioned rolled oats
⅓ cup all-natural smooth almond butter
4 Medjool dates, coarsely chopped
¼ cup raw walnut pieces
¾ cup shredded carrots
½ tsp. ground cinnamon
¼ tsp ground cloves
¼ tsp ground ginger

Preparation:
1. Combine Shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
3. Roll into fifteen balls, about 1-inch in diameter each.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 15 servings, 1 ball each

Ingredients:
1½ scoops Vanilla Shakeology
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup all-natural almond butter
1/3 cup unsweetened almond milk
¼ cup sliced raw almonds

Preparation (Click here for step-by-step photos!):
1. Combine Shakeology, almond flour, and oats in a medium bowl; mix well.
2. Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.
3. Roll mixture into fifteen balls, each about 1-inch in size.
4. Roll balls in almonds.

 

Back to School Organization

August

School’s in session! With changing routines and schedules coming up, here are a few tips for staying organized as you make the transition into a new school year.

1. Be well rested: Don’t wait for the night before school starts to get into your new bedtime routine. Spend at least a week (or more) getting used to new bedtimes and waking up earlier. Since school hasn’t officially started yet, use that extra time in the morning to go on a walk, hike, or family bike ride while the temperature is cooler.

2. Check Supplies: Not just pencils and paper…use this time to get water bottles and hand sanitizer for the kids and for yourself! Also, check to see if any of your athletic shoes are worn out and need to be replaced.

3. Pack your bag: Will you be working out after you drop off the kids in the morning? Are the kids headed to dance or football practice right after school? Avoid the stress of not being able to find what you need when it’s go-time by packing a gym bag the night before that has all of your equipment you’ll need (music, hand weights, water bottle for mom; uniform and gear for kids).

4. Meal Prep: After school nights get pretty crazy with activities and homework, now is a great time to organize your meals. Healthy crockpot recipes are great for dinner and it’s always a good idea to have quick and easy healthy “on the go” breakfasts and after school snacks. Check out my recipe index full of snack and meal ideas.

The back to school season is a great time to start new healthy habits or revive old ones that slipped away during the summer months. Use this season of change to try something NEW for you! I have a new 30 day challenge group starting on August 29!

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A challenge group is a private virtual group, so you can literally live anywhere and participate! In this group I post a daily health challenge for you to complete, daily nutrition and fitness tips, meal prep ideas, recipes, and am here to be your personal fitness coach! Everyone in the group will post about their workouts, nutrition, struggles, and successes. We laugh together and we cry together! You will find that you become lifelong friends with the others in the group. This group gives you support and motivation while being held accountable. Why? You have to answer to everyone else in the group each and every day. We motivate each other daily to NEVER GIVE UP!

I’d love to have be a part of this group or give you more information about it. Send me a message with any questions you might have! Or to sign up, use THIS LINK

Why Not Be a Beachbody Coach?

Coach Opp August 2
——All of my life, all that I ever wanted was just to be a MOM!!! – – – – –
I wanted so badly to be a mom but also to be a stay-at-home mom. My hopes began to be pretty shattered when we tried for years to have a baby… with no success…. I didn’t want to just wait for that time to come. So I got a degree and started to work with children for my career.
Randomly and unexpectedly, God had a plan for us that we didn’t know about. We were suddenly blessed with the opportunity to receive 2 small children into our home. That later turned into the opportunity of adoption!
My dreams were starting to happen but I was still working. I LOVED my job and the people I worked with, but desired so much just to be home with my babies. SO I decided to quit my job (this was really hard for me!!) I searched for a few months and prayed so much for an opportunity to work from home!! BUT NOTHING felt right… Finally, I heard about an opportunity to work from home as an online fitness coach. I was very hesitant to do something like that and had SO MANY doubts!! But then I decided to research into it and pray about it. I knew that it was exactly what I was supposed to do!!
Coaching has not only helped us financially but has also changed me into becoming healthier, happier, and a better wife and mom! I LOVE coaching because It isn’t a network marketing business from home where you are just selling product…. instead, you are sincerely trying to help people change their lives!!! There is so much purpose and joy every single day of my life! It is such a blessing to find a purpose in every day life and earn a full time income all from home!
I want to be able to provide some information for you moms/dads or women who are looking for something that you can do from home! I am currently expanding my team and would love to mentor you and help you to find the same kind of success that the women on my team are finding!!
This opportunity has completely changed my life!!! I have become so much more healthier, happier, and more fit! I have become more confident and positive. I am a more energetic mom! And I LOVE being able to spend all the time I need and want with my children and husband while still running a business!!! This last 6 MONTHS I have been so sick… with this pregnancy that I haven’t been able to work much on my business BUT this week I still had my highest paycheck ever! (paid weekly). I am so excited about the opportunities this has provided me and my family! I am excited about what is going to come in the future! This is changing our lives!! —–

>>> If you want to be a #fitmom for your job, send me an email and I can get you some info. I have a Coach Sneak Peak Facebook Event going on for 1 hour on Thursday night!! You can just be a fly on the wall if you wish and learn more about it to see if it is a good fit for you and your family. I am excited for you to find success and joy like so many of the coaches on my team! Send me an email if you want an invite to the online event OR I can send you all your info to your email so that you can learn more!

Email: crystalallredfitness@gmail.com

coach opp august

Nashville or Bust! Coach Summit 2016

13872843_941963562580244_7641548942858413508_nI used to NEVER go anywhere without Levi. I hated doing things alone or doing new things. I REFUSED to do anything out of the norm and avoided going to large events where there is any socialization involved.

This is something that is way out of my comfort zone. However, I am growing in so many aspects of my life by being a coach!!

The 2016 Beachbody Coach Summit was in Nashville and I jumped at the change to attend with my fellow friends and coaches. We drove to Denver, boarded a plane, and off to Nashville we went!

I went to coach summit because last year it completely changed me!!  I went from someone who had no confidence, struggled to get out of bed every morning, feeling like I was not growing or becoming who I wanted to be, to being someone who lives each day with so much joy and purpose.  I became a better individual, mom, wife, coach and stronger in every aspect of my life!  I refuse to let moments that make me stronger pass me by!  

The best thing about summit is the unity that you feel as you are surrounded by THOUSANDS of people who are working on being stronger spiritually, mentally, and physically and helping others to do the same.  I love celebration night as we celebrate the transformations (inside and out) of our challengers!  This night is VERY SHOWY with small concerts, performers, fireworks, and transformation stories.   So much of my life and heart goes into helping my challengers to become happier, healthier and live more fulfilling lives!  It is so exciting to see the challenge winners win $20,000-$100,000 on stage and to see how much their lives have completely changed!  It makes all of the ups and downs of coaching that much more rewarding as we see how much it really can and does change lives!  The programs WORK!!  And I am here to make sure that you are able to get the results that you are looking for and will be there to support you and help you, not just for 30 days but for as long as you let me!

Being able to celebrate the successes of my team and other coaches and challengers is one of the main reasons I wanted to attend the summit. That’s what I love about this business! We’re not COMPETING against one another, we’re COMPLETING one another and able to cheer each other on. Everyone is so helpful to support one another and everyone wants you to succeed in your business.

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And there’s just something about being around “your people”–Love being a mommy but I love that I get that break as a coach just to talk to adults, feel like I am making a difference, and spend time with like-minded people that build me up!!

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While at the summit, I loved working out and getting the best fitness and nutrition tips from top trainers. They really know their stuff and now I get to pass that knowledge onto you!

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So inspiring and neat to be a part of this summit! What an amazing night to see all of these amazing challengers with HUGE transformations. There are so many things in our lives that pop up that give us an excuse to not workout or not eat healthy, or not make a change in our life!! But the thing is…. those things are just… EXCUSES!  So many excuses are out there— Time, its just genetic, too tired, money, kids, work, etc. — Don’t let anything hold you back! Kick all the excuses to the curb and be the best you that you can be!

 

There is no way that I would have enjoyed a workout a couple years ago— let alone enjoy a workout while being in my 3rd trimester of pregnancy! But my team and my challengers helped me to be so much more motivated and accountable until it became part of my lifestyle. I love this lifestyle!!

And even though the summit was our main priority, coaches are just people too! We’re silly and we indulge in cheat meals every once and a while! One cheat meal won’t make you fat, just like one salad won’t make you skinny—it’s all about moderation and discipline. I couldn’t help but indulge in the world famous donut burger while I was here! (‘Cause you just can’t get one of those where I’m from!)

One of my favorite parts of the whole summit was when a lady who had cerebral palsy spoke to us.  Everyone told her everything she couldn’t do and would never be able to do.  She went through many challenges yet she continually proves the world wrong!  She walk, has a very successful career as a comedian and speaker, is married, takes care of herself, and lives a happy and fulfilling life despite her hardships and limitations.   It was powerful to watch her and listen to her!  If SHE CAN— ANYONE CAN reach any goal they desire!!!   WHY NOT YOU???  WHY NOT NOW???   if you want something— go get it!!  I believe that good desires are planted in our hearts and minds because we are meant to achieve them.  God would not plant those desires unless they were our potential.  We do not know the time it will take or how many hardships you will go through to get there, but you will get there!!   FIGHT for what you want.  WORK HARD, and be PATIENT in the process! 

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