3 Week Yoga Retreat

I have been loving yoga lately. The strength I gain - physically and mentally. I have learned so much
about myself on the yoga mat. I have been combining yoga with personal development on learning about true happiness - how to gain it, how to spread it, how to teach it to my daughters.

I am excited to provide you with a 3 week group on what I have learned on and off the mat. This group will be following the 3 Week Yoga Retreat workout program by Beachbody (ask me how you can gain access to it for free!). I will be teaching you about clean eating, fall crockpot recipes, and tools on how to gain happiness in your daily life.

So I know what you are thinking - yoga, is it really for me?

I get it, I was initially turned off and intimitated by yoga... so let me tell you a little more about this amazing new program.

What is 3 Week Yoga Retreat? 

•  Designed for yoga beginners and those who always wanted to try yoga, but were intimidated or didn’t know where to start. 
•  You’ll learn the basics in 21 classes, one per day for 3 weeks. Each one is 30 minutes or less, taught by one of four Yoga Experts.
•  We paid special attention to instruction and guidance so you know you are doing it right. Need proof? In test groups, we placed participants behind a screen to make sure our guidance was so crystal clear, you could do it successfully, even without seeing the poses. 
•  There are no candles, no chanting, no OMs. Just incredible, simple classes with no distractions, guided with precise detail. 

Who is this program for?

•  Yoga beginners. 
•  Anyone who always wanted to try yoga but didn’t know where to start. 
•  People who are looking to complement their current fitness programs and improve flexibility, reduce stress, and achieve better balance in their life overall. 
•  People who want to build a proper yoga foundation so they can feel confident in any yoga class. 

What makes this program different?

•  Learn yoga from square one, step-by-step, move-by-move. 
•  Nothing new-agey, nothing to be intimidated by, and no judgment. 
•  This is a perfectly crafted 3-week program that gives you total immersion and understanding of the fundamentals of yoga, resulting in a solid yoga foundation. 
•  Each class is taught by one of four Yoga Experts who have many years’ experience.

Heard enough and ready to get started? Or have more questions? Either way fill out the application below and we will get started!

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Little Tick- Big Problem... Living with Lyme

Just another Wednesday evening, I was dancing like a fool in my bathroom while drying my hair - getting ready for another long 12 hour night shift. When something in the mirror cause my eye. It looked like a hanging scab on the lower part of my shoulder blade. Without even thinking, I pulled what I thought to be a scab off, only to realize it was a tick... my heart sunk...

Thinking back I did have a few symptoms, but like most moms (and nurses) I brushed it off - joint pain (well my mattress is 9 years old), fatigue (well I have 2 small kids and work night shift), chills (I must be coming down with a cold) - but in the moment I pulled the tick out, I just kinda knew - it all came together....

I went to my doctor where they promptly removed the remainder of the tick, and noticed by then I was febrile and had swollen lymph nodes. The tick was sent for testing, as was I and antibiotic therapy was initiated - if you know me, I am anti-antibiotics, but with Lyme and the risks associated with long-term or post-treatment Lyme, I was not about to refuse.

The tick, not to my surprise came back positive for Lyme, which prolonged my antibiotic therapy. Between the symptoms associated with Lyme's Disease and the side effect of the antibiotics, I felt miserable - nausea, vomiting, fever, chills, sensitivity to the sun, joint pain and stiffness, fatigue but the scariest of all was the numbness in my finger tips. I did my best to deal with it - I kept hydrated, drank my Shakeology so I knew I was fueling my body correctly at least once a day, and exchanged my high impact, high intensity workouts for yoga. And I started to fall in love with it! Especially yoga in the sun - the vitamin D and warmth from the sun really helped relax my stiff joints.

My little yoga lover!

I have completed my medications and I am ready to start getting back to my 'old' lifestyle. I can feel that I have lost strength and stamina. I know there will be modifications, and cursing lol, but hey - I love being the underdog and beating the odds is kinda my thing... 

Fit Mom Review - S'well Water Bottles

With summer approaching, I kept thinking about how I would keep water cold without spending a million dollars on water bottles at the park. Plus who wants all that waste?

But seriously, every water bottle I ever purchased has been an disappointment in one way or another - leaked, sweat, didn't keep my water cold, made my water taste funny, and on and on.

I recently heard of S'well water bottles, and I wondered if they were really worth their price tag. As far as water bottles go, they are pricey. They claim to keep cold beverages cold for 24 hours, don't sweat or leak. Pretty much sounded perfect to me!

So I had to test it out - I purchased the 1 Liter size, in hopes that it would work well for a day at the park with the girls.

I filled my new water bottle up with cold water and tossed it in my hot car, in the sun for 10 hours. I came back to it - water was still cold, still had ice. No sweat on the outside and water still tasted great.

Then I dropped it down the steps - no leaks.

In my opinion this bottle was worth the price tag - I actually ordered them for the girls. Oh, and I forgot to tell you - there are tons of patterns, colors and even textures! This bottle has this fit mom's seal of approval!

The Dirty Truth about Artifical Sweeteners

I can't tell you how many times I walk down the aisles of the grocery store and cringe when I see all the sugar free, calorie free "foods"... The problem is, for years we have been told to avoid sugar - but eliminating sugar is impossible... Tah-dah artificial sweeteners seem like the perfect solution, right? Not so fast my friends... These zero-calorie chemicals, which are often added to foods and beverages marketed as weight-loss friendly, are a hot topic. They're use is highly controversial, and they're blamed for just about everything from headaches, to weight gain, to cancer.

Over the years, more artificial sweeteners—along with more controversy—have made their way to the market in an effort to satisfy the human need for sweet-tasting foods while minimizing calorie consumption. There are six FDA-approved artificial sweeteners currently on the market: acesulfame potassium (acesulfame K), aspartame, saccharin, sucralose, neotame, and advantame.

I could go on and on about the studies linking artificial sweeteners to cancer and other diseases - these studies, like most are controversial. But for the purpose of what I do, I want to talk to you about its effects on your waistline.


Source: Yale Journal of Biology and Medicine June 8 2010

Our bodies are so used to associating sweet taste with calories - so what happens when we switch it up and sweet taste means zero calories? Animal models certainly indicate that artificial sweeteners can impair the innate ability to regulate caloric intake. Rats who are fed with artificial sweeteners consistently gain more weight than rats who are fed with glucose. Additionally, the rats don’t tend to lose the excess weight, even after their diets are switched back to glucose.

Research over the last 30 years have shown that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain.

I am a firm believer that we need to get as close to nature as possible when it comes to the food we consume. I believe artificial sweeteners are chemicals that disrupt the micro-gut, and increases cravings. And I am a believer that artificial sweeteners are just as addictive as sugar. So how do we start breaking this cycle? I have found success in using Shakeology daily. A low calorie, no artificial sweetener that satisfies my cravings while increasing my energy.

I challenge you to read the labels, look past the calorie content and educate yourself about what is fueling your cells. If you need help learning how to eat a better and more wholesome diet for you and your family. If you are ready to make a change, I am here to help you!

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Just incase you love somebody like me...

 

And yeah, what do I mean by that exactly? I am talking about something that I am not very proud, or at least I used to not be very proud to admit... This is for you incase you love somebody with anxiety, or maybe you have anxiety and you haven't found the words for it... I would say anxiety consumed a large part of my life - I can vividly remember not playing on the play ground as a child so I could watch to see if my mom dropped my brother off at preschool (which was in the same building), if I missed her or the bell rang early my mind would explode - did she forget, did they get in an accident, are they okay, is someone sick, and even "will I ever see them again?" I was a bright child, but so distracted to the point of awkwardness, I was bullied and misunderstood - but I was so worried about everything that I didn't even notice how isolated I made myself... As I grew up, I managed to control it, most of the time - there were still frantic moments, calls to mom, and sleepless nights...  Today I feel as though my anxiety is in check, but it is still that voice in the back of my head - sometimes quiet, sometimes loud - but always there... I have accepted it will always be there, and controlling it is key, even as an almost 30 year old adult, I feel misunderstood - and there are just a few things I wanted to try to put into words about loving somebody with anxiety....

Probably my #1 symptom - Exhaustion...

Imagine being in a hyper-tense state, with an unsettled mind, racing thoughts. I kinda relate it to a hectic day at work - sick patients, doctors barking orders, million phone calls, tons of tasks and at the end of the shift you are simply exhausted - that is what every day of anxiety feels like... I often joke that I am tired before I even get up - blame it on night shift, or having young kids, but deep down I know it is because my mind NEVER shuts up.

Really - I tried to listen....

Oh man, this has gotten me into so much trouble - forgetfulness... luckily I haven't lost my kids - but just about everything else has been lost at one point or another - keys, phones, pictures, money, bank cards, where I parked my car, I could really go on for hours, but you get the point ;) I can't tell you how many times I have forgotten a date, conversation or something someone told me. It can actually freak me out, because I honestly have no clue. I'm trying to listen and be present, but my overactive mind wanders.

The straw that broke my back...

If you love someone like me, we get easily overwhelmed - our minds are already in overdrive, add too many things to our to do list and even though the tasks are simple; it can spin us out of control... Even just when Dan walks in the door and he is talking loud, then turns the TV on and slams things down on the counter, just that can make my heart start to race - I know it seems silly, even as I type it I realize it sounds silly; but it is our reality. Don't even get me started on going to the mall during Christmas time - the lights, the rude people, the noise - oh man!

 

And we get it...

We know this is silly at times - we get it - its irrational.. and I don't need you to tell me I am being "irrational", I know it... enough said

Change, even good change is too much change...

New job, moving, even a new lipstick shade can be too much change - we love our comfort zone... thinking about vacation might actually be too much change for some people like me - but I can promise you, we are trying!

I'm here in person...

But I'm not always present - this was something that was so important for me to change, because I really wanted to learn how to be present in my girls lives... It's kinda like when you drive somewhere and you get to your location and you can't remember how you got there - sometimes I would go places, talk to people and come home and totally have no idea what we talked about, because I wasn't present... I was too busy overthinking or worrying... Sucks, right?

But thank you, thank you for loving us - we are not the easiest people to love... Overcoming daily
anxiety is one of my proudest accomplishments, I finally could live a little more... I do believe, exercise was my saving grace - the mental clarity I needed, the confidence I lacked, the me time I never had... Without a doubt fitness changed my life - the positive environment, fueling my body correctly and support of my coaches, peers, and now my challengers...

Maybe you are somebody like me, maybe you love somebody like me, or maybe you just think you would benefit from a healthy and fit lifestyle - my support groups are forming now, and I can't wait to see you there xo

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Protein Packed Pancakes

Huge hit in our household this morning! Great texture and taste! I found that a protein packed breakfast helps fuel metabolism early and keep you full! Try it out, you probably have everything you need! This recipe makes about 4 pancakes!

What you need:

• 1/4 cup quick oats
• 4 egg whites (or 2 whole eggs)
• 1/2 cup of berries or 1/2 of a banana
• 1 tsp vanilla
• 1 tsp cinnamon

What you need to do:

1. Spray pan with extra virgin olive oil
2. Heat to medium
3. Add all of the above to the blender - pulse
4. I use an ice cream scooper (or 1/4 cup measuring cup) and pour pancakes onto heated pan
5. Flip when edges form (about 1-2 minutes)
6. Cook other side
7. Enjoy!

If you are a 21 Day Fixer, I count these as 1 yellow, 1 red, and 1 purple. Enjoy :)

Oatmeal Raisin Cookie Shakeology

I love cookies - okay, I love all sweets! My favorite cookie though, hmm toss up between the sugar cookie and a good ol' oatmeal cookie - so why not take one of my favorite cookies and turn it into a shake :)

What you need:

• 1 Scoop of Vanilla Shakeology
• 1/4 c of rolled oats uncooked
• 1 tsp of vanilla
• 1/4 tsp of cinnamon
• 1 cup of almond milk
• 8 ice cubes

And simply - blend and top with a small handful of raisins!

21 Day Fix Blueberry Muffins

 Sometimes, you just need a muffin - I wanted to switch up my morning routine, but I didn't want to eat carbs that early in the day. This recipe fixed that issue! Feels like a carb, but it is a 1 purple and 1/2 of a blue! It took me a few bites to get used to the texture of the almond flour, but the taste is spot on - it is like banana bread meets blueberry muffin!

What you need:

• 1.5 cups of almond flour
• 1 tsp of vanilla
• 3/4 tsp baking soda
• 1/8 tsp of salt
• 1 tbsp. of melted coconut oil
• 2 eggs
• 3/4 cup mashed bananas (about 1.5 bananas)
• 1/2 cup of blueberries

 

What you need to do:

1. Preheat oven to 350
2. Mix flour, salt and baking soda
3. In a separate bowl, mix together coconut oil, eggs and vanilla
4. Add the egg mixture to the dry ingredients and stir.
5. Add in the mashed bananas
6. Gently fold in blueberries
7. Divide into lined muffin pans (makes about 8)
8. Bake for 22-27 minutes or until toothpick comes out mostly dry

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21 Day Fix - Night Shift Style!

As an avid 21 Day Fix Meal Plan Believer and Follower, and as a night shift nurse - I get asked ALL the time --- how do you do the 21 Day Fix on night shift? Great question!! This took a lot of trial and error for me to be honest - I tracked what worked, what made me feel full but still drop weight, what didn't make me bloated and tired, what I could do to stay on track even when my schedule was a hot mess.... This is my version, there is no "Autumn's Formula for how to Eat when you are up for 9 million hours" ((because lets face it night shifters, NO ONE wants to volunteer for that job!))



Black out mask and white noise are my best friends!

Okay first of all, let me commend you -- working nights, especially if you are in a health care setting, where you typically see a ton of food; yeah, that is tough -- your brain doesn't work right on nights, you crave food, you find excuses, and honestly, I have eaten to stay awake ***especially on my one hour commute home*** Night shift is cruel, your body needs sleep to survive, thrive and lose weight - so we are already at a slight disadvantage... So these are my tips and tricks for the 21 Day Fix on Night Shift ((reminder, I am at the lowest calorie range - so you might need to add to what I am doing))

In my mind there are two different types of night shift - the night shift were you get to sleep after your shift and the night shift were you are up all day after night shift.... And I tackle them differently... so lets get started...

When you get to sleep after nightshift (up for 24-28 hours)

When I get to sleep after nightshift, I am thrilled - for two reasons - I don't eat extra calories, and we need sleep to feel good, to be healthy... So if you can sleep after work, please take advantage of it!

To me, this is what it looks like:

• Up at 7am Tuesday
• Up all day with my kids
• Go to work at 6pm Tuesday
• Home at 8-9am Wednesday
• In Bed by 10am Wednesday - sleep 4ish hours

So on a day like this, I will 'borrow' containers from Wednesday to have a meal around 1130/midnight Tuesday night. I then go home, eat - and sleep through a meal/snack Wednesday - therefore, I did not use any extra containers. On occasion, I will add a green and a red around 3/4am Wednesday morning if I am hungry. I do not borrow these from Wednesday during the day - I figure I burn these calories by being awake and active when I would otherwise be sleeping.

When you get little to no sleep after nightshift (up for 36+ hours)

Sadly, this happens to me more than I would like - it isn't healthy and should be avoided - but it is what it is and dealing with it is my only option...

To me, this is what it looks like:

• Up at 7am Thursday
• Up all day with my kids
• Go to work at 6pm Thursday
• Home at 9-9am Friday
• Hopefully a nap between 230pm-4pm
• In bed by 10pm Friday

So on a day like this, I do not borrow any containers - I add containers... because you burn more calories when you are awake then when you are asleep... I figure I am awake about 8 more hours than I normally would be.. which is 1/3 of a 24 hour day - so my thought process is, I should get 33% more containers! I am in the 1200-1400 calorie bracket so I consume 3 greens, 2 purples, 1 blue, 1 orange, 4 reds, 2 yellows and 2 blacks -- So during the course of the night I allow myself:

• 1 green
• 1/2 purple
• 1.5 reds
• 1 yellow
• 1 black

This usually gets me a meal with a nice size snack. So the day before and the day after my night shift are the same, I just simple add in those containers at night.

I hope you found this helpful - and again, I hope you get some sleep! It isn't easy, but it is important to stay on track even when your schedule gets off track! For more tips and tricks, or for a spot in my next challenge - please apply here - and I can't wait to work with you!

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Chicken and Spinach Noodle Casserole

A new favorite! I always have all these ingredients on meal prep day for my salad, and I just borrow a few for this yummy casserole! Very simple, reheats nicely, customizable and 21 Day Fix approved! Music to my ears - I think my favorite part was realizing that ricotta cheese was a red and not a blue!

What you need:

• 8 greens - I used spinach, a can of diced tomatoes (drained),  and red peppers
• other ideas - broccoli, carrots (precooked), mushrooms
• 1 pound of chicken
• 4 reds of low fat ricotta cheese
• 8 yellows of whole wheat pasta, cook according to package instructions
• 4 blues of mozzarella cheese
• 2 cloves of minced garlic
• 3 tbsp. dried parsley

What you need to do:

1. Grill chicken and slice into strips
   
2. In a large bowl mix greens, chicken, ricotta, garlic, 2 tbsp. parsley, and pasta.
3. Spray a 9x13 dish with olive oil
4. Place mixture into dish
5. Top with cheese, covering equally
6. Sprinkle remaining parsley
7. Bake at 400 for 15 minutes.
8. Enjoy

Makes 8 servings - each containing 1 green, 2 reds, 1 yellow, 1/2 blue!

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Hammer and Chisel - Week 4

I am not going to lie - I should really be calling this week 3! Because week 3 was a wash - I missed workouts, cheated on my meal plan and did not take my own advice... I could make a million excuses about being busy, the holidays and on and on but really I was being lazy - and I paid for it when I jumped on the scale! So I need to make week 4 my come back week and redeem myself - and it starts with a strong why and a strong plan!

2 new recipes and Shakeology No-Bakes (to help with these post holiday cravings!) - over 20 meals prepped for the 4 of us! Dan used his new Wok and I am excited to bust out my new weights from Santa! I started Hammer and Chisel using 8's and 10's - in week 4 I am going to be using 12's and 15's! I am also going to be doing the Shakeology cleanse on my rest days! With 2 1/2 months before the cruise, I am all in!

 

Bumping the weights up, really kicked the sweat up! Holy burn!!! I loved it! Thanks Santa! I have had a few people ask me, if I was worried about bulking up with this program - and the answer is NO! Muscle is key to fat burn - muscle burns more calories after a workout than fat tissue does... Clean diet, weights and a little cardio = healthy fit body!

 
 
 


 

Shakeology No-Bakes were the perfect (and now permenant) addition to my meal plan - kicked the cravings and night time cravings. Girls loved it, and Dan snuck a few too!

Alright New Year - here I come! Get READY!

 

Ahh the New Year, time to get serious - and no, it isn't my resolution - the CRUISE is single digits away! A cruise I earned - and I will be so mad it I did all this work to earn the cruise and then not have my body be where I want it to be.. So time to get serious - because I deserve it.. and not just this, all the things I want this new year to bring - and it starts with me! So CHEERS!

 

Getting ready for a great Week 5! It is going to be a busy one with going out of town (well not really out of town, just an hour away - but staying in a hotel with a busy schedule).  But I have a plan and will be packing a meal and snacks! 

 

 

 

Hammer & Chisel Week 1

I think I will start off by saying - this program in 7 days has surpassed all my expectations and is my soul mate workout! I will admit, I was a little concerned about the length of the workouts (T25 spoiled me!) but it has not been an issue! I'm enjoying the workouts so much that they are flying by!

 

Setting up my workout space in my bedroom was key! I slept in my workout clothes so I literally ruled out of bed and pushed play!

I did battle some sore muscles - well a lot of sore muscles actually! It was a long time since I did a
weighted workout and I have been feeling it... best kinda pain though! Funny story, I was at work one night (Tuesday, actually) and I had 2 patients ask me why I was limping!!! I felt it with every patient I helped move, every drain I bent down to empty, and every time I got up from sitting in a chair (which wasn't often!).. I did order Recover to help with muscle soreness and I can't wait to try it!










The one thing, I am disappointed in is - myself... I didn't follow my meal plan the way I had hoped! 2 cheat meals, too much wine, maybe some butter (okay, yes - there was butter!).. I just know I can do better and with a March cruise and  Febuary fit mom photos - I need to buckle down... I learned what worked and didn't work from week 1, and made some improvements week 2! The biggest thing was adding a meal prep in for my girls - I would be going about my day, thinking I didn't have to make dinner when really I did need make something for them! It is so important to me that they eat healthy, balanced diets - so on their dinner menu this week is turkey spaghetti, homemade baked chicken strips and grilled chicken (thank goodness they both love grilled chicken!)



I was lucky enough to have a helper today and together we prepared over 15 meals! Not including breakfasts (because we make the eggs fresh daily) or snacks (but we did pre-portion and baggie them all up!) PHEW! Successful day to help set up for a successful week!


Week 2 Meal Plan!



Prep Work Completed!




I love that I have an amazing support team - including my accountability partner and group! We keep each other on track, give each other new ideas and recipes and I couldn't do this without their support! If you are looking for support like this, please fill out my application below!

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Crockpot Rotel Chicken

This idea came from a challenger of mine! And it is going to be a new staple in my meal plan! Simple as can be, fabulous and you can make it in a crockpot! Total Win!

What you need:

• 1 pound of boneless, skinless chicken breasts
• 1 can of Rotel (no salt added)
• 2 tbsp 21 Day Fix Southwest seasoning or Chicken Taco seasoning

What you need to do:

1. Toss everything (including the juice from the rotel can) in a crockpot
2. Add 1/2 cup of water
3. Cover and turn on low
4. Cook for 6-8 hours
5. Shred chicken
   
6. Use for tacos or a salad! Amazing either way
7. Enjoy!

Challenge groups are great because of the like minded community and bonds we form. Not only do you stay motivated but we all inspire each other with meal plans, recipes, tips and tricks to get us to our goals! I would love to see you in the next one! Apply here to be considered :)

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Reese's Shakeology

So after a few, okay maybe more like a lot of candy sneaks - especially my favorite Reese's Peanut Butter Cups, I am fighting these chocolate cravings as I try to get on track... I am not the most popular person in my house right now, as I tossed 95% of the candy from Halloween - Let's face it, it isn't healthy for anyone!

 

So now that I introduced this sugar into my body, I am craving it - time to kick these cravings! And here we go! Reese's Peanut Butter Shakeology!

 

What you need:

• Chocolate Shakeology
• 1 cup Almond Milk
• 2 tsp Natural Peanut Butter
• 10 ice cubes
• PB2
• Dark Chocolate Chips

What you need to do:

1. In a blender, add in this order - almond milk, ice cubes, peanut butter, and shakeology.
2. Blend
3. Pour into a glass and top with pb2 and a few chocolate chips
4. Enjoy!