Sunday, April 30, 2017

Crock Pot Chicken Fajitas

Tacos and fajitas are a big hit in the Harker house.  I'm always looking for ways to make extra protein and vegetables that can be used for lunches during the week.  I found this recipe and though I would give it a try during our Sunday afternoon meal prep.

Crock Pot Chicken Fajitas


INGREDIENTS

✒ 3 1/2 pounds of chicken breast
✒ 3 Bell Peppers
✒ 2 Small Onions
✒ 1 cup of Portabella Mushrooms (not pictured)
✒ 2 Limes
✒ 1 can of Diced Tomatoes
✒ 1 TBSP of Minced Garlic
✒ 2 TBSP of Taco Seasoning - I used Flavor God Taco Tuesday
✒ 1/2 cup of Chicken Broth
✒ Tortillas of your choice
✒ Cheeder Cheese
✒ Guacamole

DIRECTIONS

1.  Slice the peppers, onions and mushrooms into thin strips.  Place half of the veggies in the bottom of the crock pot.

2. Place the thawed chicken breasts on top of the veggies.  Season each side with taco seasoning.

3.  Sprinkle top of chicken breast with minced garlic.

4.  Pour can of diced tomatoes on top of chicken breasts.

5.  Place remaining half of the veggies on top of chicken breasts.

6.  Pour chicken broth on top.  Enough to coat the bottom of the crock pot.

7.  Cook on high for 3 hours.

8.  Remove the chicken from the crock pot.  The internal temperature of the chicken should be 165 degrees.  Shred the chicken using two forks.

9.  Return the shredded chicken to the crock pot and mix with the vegetables and broth.

10.  Place the fajita mixture on a tortilla or in a bowl for for those carb conscious people.

11. Garnish with cheese, guacamole or sour cream.

We serve them both ways.  The kids like tortillas and the adults prefer a fajita bowl!  The entire family loved the fajitas.  The recipe made enough to serve four for dinner with leftovers for three lunches this week!

Give the recipe a try and let me know how it turns out by commenting below or sending an e-mail to sueharkerfitness@gmail.com.  I'd love to hear from you!

Enjoy!

Sue


Sunday, April 23, 2017

A Letter to My Younger Self

In my 20's, I thought I knew everything.  In my 30's, I realized I only knew about half of what I thought I knew.  In my 40's, I let go of the need to know it all.  But wouldn't it have been nice to have a heads up about a few things as you were starting your journey as an adult?

As I watch my two oldest daughters (23 and 17) at vulnerable ages where so many things are changing and they're growing into adulthood, I can't help but think about my younger self and wonder what would I share with me now.



Dear Sue,

I know there are times when you don't feel like you're good enough.  Like you should be doing more or have achieved more.  Stop doubting yourself.  You are enough.  You are stronger than you can imagine.

You may not feel confident, but the truth is...you have more confidence than most.  Find your voice early and don't be afraid to use it.  Your opinion matters.  Be an active participant in decisions involving your life.

That boy who stole your heart, but also drives you crazy...he's a keeper.  Marriage is not all rainbows and fairytales, but it will not take you long to figure that out.  There will be many ups and downs along the way, but together you can do anything.  Be open and honest about your feelings and the downs won't be so long.  Even though the demands of raising kids and work are many, make time for each other.

I know you felt like school wasn't for you.  You need to know that just because you don't have a college degree, it doesn't mean you can't excel in a career.  Find something that you love and work hard.  You'll be surprised how much you can achieve.

You will have three bright and beautiful daughters.  The experience of motherhood is truly like having your heart walking around outside of your body.  Your love for them will be fierce.  You will guide them to have strong morals and faith.  They will amaze you everyday.  You will have moments of mommy guilt.  Just know, everyone does and it's okay.

You will feel like there's always something else you should be doing.  Sometimes it's okay to slow down.  So the laundry's piled up or the dishes need to be washed.  Take the time to relax.  Read your favorite book, play a game with the kids, take a walk, watch a beautiful sunset.  All those other things you feel like you should be doing will be there when you're finished.

As you're raising your family and building your career, don't forget to take care of you.  You have a tendency to put your needs on the back burner.  I promise you...if you take care of yourself first, you will be better for them.  Stress will take a toll on your health.  Learn how to manage it early.

Be grateful for all the blessings in your life.  Don't hold grudges.  Realize that most people are doing the best they can in their circumstances.

Most of all...love more...smile more...laugh more...and don't take yourself so seriously.  You're actually pretty funny when you let your guard down!

"In the end, only three things matter...how much you loved, how gently you lived, and how gracefully you let go of things not meant for you." - Buddha

Love,

Your much wiser 47 year old self!




Tuesday, April 11, 2017

Is Stress Hurting Your Health?

Stress comes in many shapes and sizes.  It can be related to short term frustration like trying to get the kids out of the house on time; to a major life event like divorce or loss of a family member. According to www.health.com, 70% of doctor visits and 80% of serious illnesses may be exacerbated or linked to stress.  What???  Those numbers are huge!  The reality is...chronic stress is causing health issues that will shorten our life span and rob us of joy.  We need to figure out how to get this under control.


For many years I failed miserably at managing my stress level.  This was a large factor in the weight gain and declining health I experienced.  Through my own journey, I discovered ways to effectively handle stress.  Before we get to those, let's talk about how stress effects your health.

1.  The adrenaline rush you get when you're scared or in danger is referred to as the "Fight or Flight Response."  This results in the release of the stress hormone Cortisol.

2.  Cortisol released in the body at the time of stress causes cravings for sugar and fat; and can raise blood sugar levels.

3.  Cortisol may increase the amount of fat tissue your body holds onto and enlarge the size of fat cells, especially around your mid-section.

4.  Stress can cause insomnia, tension headaches, migraines, hair loss, high blood pressure, back pain and an increased risk of stroke.

5.  Too much of the stress hormone Cortisol can interfere with the brains ability to form new memories.

6.  Stress can lead to digestive issues.  Heartburn, stomach cramping and diarrhea can all be caused by or worsened by stress.

7.  Skin breakouts and psoriasis can be triggered by stress.

8.  Chronic stress and traumatic events can cause your cells to age faster.

9.  Your immune system is less likely to fight off a cold during times of stress.

10.  Stress reduces productivity at work and is linked to depression.

It's not realistic to think that we can remove all of the stressors from our lives.  But we can manage stress in a way that will help us lead happy and fulfilling lives.  Here's a few things to try:


1.  Just 10 minutes a day of mindful relaxation like deep breathing or meditation can ease muscle tension.  If you don't know how to meditate, a simple Google search will pull up guided meditations for beginners.  This is a great starting point.  It will be hard at first, but commit to it for a week and see how you feel.

2.  Massage can help relax tight muscles in your neck and upper back.

3.  Progressive muscle relaxation is an anti-insomnia technique.  Beginning at your toes, tighten the muscles in that area, hold for 5 seconds, then release; continue with each muscle group, going up the length of your body.  Breath calmly throughout the exercise.  By the time you make it to the top of your head, you'll be relaxed and ready to drift off to sleep.

4.  Exercise!  Exercise releases endorphins designed to relieve stress and enhance pleasure.  I don't know about you, but I always feel better after a good workout!  If you can't jump into a full workout at the moment, step away from your desk and take a walk.

5.  Laughter!  Put on your favorite comedy or have a great laugh with friends.  Laughter hikes your body's natural disease-fighting cells and relieves stress.

6.  Maintain a healthy diet.  Diving into a bag of potato chips, chocolate or a bottle of wine will not make you feel better!

7.  Don't stretch yourself too thin.  It's okay to say "no" if a request doesn't align with your priorities.

8.  Live in the moment.  Worrying about something that happened yesterday or that may happen in the future robs you of joy.  Focus on today!

9.  Gratitude!  Start your day with gratitude by writing three things you're grateful for in a journal.  You'll be surprised how this small act will help get your mind right for the day.

10.  Stay positive!  It's hard to be stressed when you have a positive outlook.

11.  Get outside.  Find your "Happy Place."  For me its the beach.  As soon as I walk over the dune and see the white sand and horizon I can feel the tension releasing from my muscles. If you can't get outside, visualize this spot.  My favorite place is a spot in The Keys we've been visiting for 20 years.  I can pull this image up in my mind and visualize how I feel sitting by the pool with a good book and rum runner in my hand.



Like I said; stress is going to be a part of our lives.  It's not realistic to think we can take off to a deserted island and lay in a hammock sipping from a coconut all day.  At some point the bills will need to be paid, kids will need to be fed, your job will call looking for you.  If you apply these techniques to your day to day life, stress will not be as frequent of a visitor, and when it does show up, it won't stick around as long!

I hope these tips give you a new perspective on handling stress in your life.  If you found value from this, I'd love to hear from you.  Leave me a comment or send an email to sueharkerfitness@gmail.com.

Sue







Tuesday, March 28, 2017

How to Get Your Family and Friends to Support Your Healthy Lifestyle

Have you ever decided it was time to make a positive change in your life and been met with resistance from the people closest to you?  The people that you expected to support this new you?  I think we've all been there at one time or another.  Usually by the time we're ready to make a change we have a long list of poor behaviors that need to be addressed.

Things like over eating, having too many cocktails, being a couch potato or engaging in negative self talk.  As we work to improve our situation, we sometimes forget the people closest to us are right there with us engaging in those same behaviors.  They may not be as excited about making a change as we are.


Here are a few tips to get your family and friends on board with your new lifestyle:

✒ Include them in the process and ask them to join you.  Exercise and meal planning can be fun! 

✒ If they aren't ready to join you, ask them for their support and encouragement.  Let's face it; they are not always going to be on board with committing to the same lifestyle changes.  That's okay.  Ask them to support you on your journey because it's important to you.

✒ Be the example.  So often these types of changes are short lived.  You know what I'm talking about.  How many times have you committed to an exercise program and eating health just to quit a few days later?  Show them that you are committed to this new lifestyle.  They will be more supportive when they realize you are serious about this change.

✒ Don't let anyone sway you from your goals.  This is your journey and your commitment to yourself.  Set your boundaries.

✒ Get comfortable with social situations.  Your family and friends want to know that just because your being healthy it doesn't mean you will miss social gatherings.  Celebrations are centered round food.  Bring a healthy dish to share if you're concerned about what you'll eat.  Remember...people want to feed you.  It's okay to say no if the food doesn't fit into your plan.  Just be polite.  Based on my experience you may have to say "No" a few times, but they will eventually get it.

I've been very lucky with my support system.  My husband and kids were on board every step of the way.  The hardest thing for me was realizing I could enjoy our standing Friday night date at our favorite restaurant without blowing my commitment.  I've adjusted what I order on the menu and will have club soda instead of wine if I'm making the choice to be alcohol free.  If I'm having a cocktail, I'll order wine and water it down with club soda.  I'm making it work my way!


I hope these tips help.  If you still don't feel like your getting the support and encouragement you need, try one of my accountability groups.  They are full of like minded women all on their own journey to their happiest healthiest self.  There will be no lack of support here!

If you found value in this, I'd love to hear it!  Send me an e-mail to sueharkerfitness@gmail.com.

Here's to your healthy lifestyle,

Sue




Saturday, March 25, 2017

Unicorn Bark

As we've raised our kids, dessert was not a standard everyday occurrence in our house.  It was always viewed as a celebration or reserved for a special occasion.  We've experienced; the more kids you have, the standard for the youngest looks much different than the standard for the older siblings.  Especially when there is a spread in age.  Our girls are 22, 17 and 9!  Our youngest, Josie has quite a sweet tooth.  The decision to finish her dinner usually depends on dessert being offered afterwards.

When we noticed the ice cream habit getting out of control we decided to look for ways to offer a treat that wasn't full of sugar and something that we could feel good about her eating; even if it is every night for dessert.

I came across this recipe and decided we needed to give it a try.


INGREDIENTS

♦  Parchment paper
♦  2 1/2 cups reduced-fat (2%) plain yogurt, divided use.  I made the mistake of using Greek Yogurt instead of reduced fat plain yogurt.  The taste is a little bitter because of the Greek Yogurt.  I'll use plain yogurt next time.
♦  3 scoops Vanilla Shakeology, divided use
♦  4 1/2 tsp. honey, divided use
♦  1/2 cup cut strawberries
♦  1/2 cup fresh blueberries
♦  1/2 cup cut pineapple
♦  1/4 cup unsweetened shredded coconut


INSTRUCTIONS

1.  Line 13 x 9-inch pan with parchment paper.  Set aside.

2.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and strawberries in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

3.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and blueberries in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

4.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and pineapple in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

5.  Place large dollops of strawberry mixture randomly around prepared baking sheet.  Repeat with blueberry and pineapple mixtures, making sure dollops are touching.

6.  Gently cut through yogurt mixtures with a knife in a circular motion to create marbling.

7.  Sprinkle top with coconut.  Cover with plastic wrap.

8.  Freeze for 2 hours, or until firm.

9.  Cut (or break) into bite-sized pieces; serve immediately, or freeze until ready to enjoy.



Josie had a great time making the Unicorn Bark and is enjoying this healthy treat after dinner instead of ice cream!  Thats a win!


Give it a try and see if your kids love it!  Let me know what you think by sending a message to sueharkerfitness@gmail.com.

Happy Saturday!

Sue





Sunday, March 19, 2017

Simple Frittata

I know some families have a hard time embracing leftovers.  In the Harker house, we plan our meals for the week and Thursday is typically leftover night.  That doesn't mean we have the same meal as earlier in the week.  It means the components of the meal are repurposed into something a little different.  Like roasted chicken from Tuesday night may become a cobb salad with chicken on Thursday night.

In this case, we needed a meatless meal for Friday during Lent.  The asparagus and tomato side dish from earlier in the week became a Simple Frittata.


INGREDIENTS

12 whole eggs
1 1/2 cup leftover veggies or your choice of filling
Cooking Spray

DIRECTIONS

Pre heat oven to 375 degrees.  Whisk eggs in a large bowl.  Add veggies and mix together.  Spray skillet with cooking spray (make sure your skillet has a metal handle that can be placed in the oven).  Pour mixture into the skillet.  Cook for 30 - 35 minutes or until egg mixture is firm to the touch.

Transfer the frittata to a plate or cutting board.  Cut into 6 servings.

I place the leftover frittata in sandwich bags and warm them in the microwave for a quick breakfast or lunch during the week.

This is one of my favorite ways to clean out the leftovers on the weekend.  The variations are endless.  A few of my favorite frittata creations:

➤  Philly Cheese Steak Frittata (mozzarella cheese, peppers, mushrooms, onions and roast beef)
➤  Taco Frittata (cheedar cheese, tomato, onion and taco meat topped with guacamole)
➤  Caprese Frittata (mozzarella cheese, tomato and basil)
➤  Spinach Frittata (spinach, mushrooms, onions and bacon)

If you try it, let me know how it turns out!

Enjoy!

Sue
sueharkerfitness@gmail.com

Thursday, March 16, 2017

A day in the life of a Beachbody Coach

When I think back to the woman that was stuck in her reality just seven short months ago it seems like a different lifetime.  I was giving everything I had to the people I love and my job, with very little left over for me.  I was uncomfortable in my clothes and refused to purchase a larger size because that was admitting defeat.

I was asked to join a challenge group revolving around a new workout program called Country Heat.  I'd already purchased the program, because I was a fan of Beachbody.  I wasn't good at remaining consistent and seeing the programs through.  I decided to go all in with the workout, improved nutrition through Shakeology and the accountability group.

From day one...something clicked.  I found the consistency I'd been missing for so many years.  The Shakeology gave me energy and curbed my cravings as I worked to get my nutrition in check.  Country Heat was the perfect program to get my 30 pound overweight body moving without hurting myself.  The number on the scale started to move and I began feeling so much better!


I quickly decided I wanted to pay this forward and become a Beachbody Coach.  I now help other women begin their journey to their healthiest, happiest selves while continuing my own journey.  I've lost 20+ pounds and found a new purpose for my life.   So...what does a day in the life of a Beachbody Coach look like?  Here's a typical day for me...

4:30am  Alarm goes off.  I snooze twice...not once, not three times, but twice.

5:00am  Dressed and ready to workout in my living room using Beachbody on Demand.

5:30am  I spend 30 - 45 minutes inviting to my Challenge Groups, checking in with my current groups and preparing posts to share about my journey.

6:15am  Get ready for work.  Pack a healthy lunch and snacks for the day.

7:30am  Prepare my Shakeology and head out the door to work.  Listen to personal development on the way because you can't fill others from an empty cup!

8:30am - 5:30pm  Handle whatever the day throws at me.  As the Vice President of Property Management for a busy commercial real estate company, I've always referred to my job as a "professional problem solver."  You never know what the fire drill will be for the day, but you always have to be ready to tackle it!

Noon  Check in with the ladies in my Challenge Group and respond to messages while eating lunch.

6:00pm - 9:00pm  Dinner and family time.

9:00pm  Last Challenge Group check in of the day, reading and lights out by 10:00!

Do I make sacrifices to be a Beachbody Coach?  Sure...I sacrifice 30 minutes of sleep in the morning to make sure I have enough time for a workout and business activities.  I can't tell you the last time I watched TV.  I used to love Grey's Anatomy.  That time is now spent focusing on my Beachbody business.

Do the rewards out weigh the sacrifices?  Absolutely...My time is spent intentionally now.  I'm more productive in all areas of my life.  The messages I receive from women changing their lives because I've introduced them to the Beachbody system (workout, nutrition and accountability) truly fills my heart.

How about the residual income?  Yes, I have a great job that pays me well.  However, as a single income family with three daughters at different stages in their lives (wedding, planning for college, dance tuition), and a house that was built in the 70's, there never seems to be enough for the extras.  Beachbody has afforded me the opportunity to pay for my daughters nine day trip to Canada over the summer without figuring out how to squeeze those funds out of our regular budget.


As a Beachbody Coach I'm building a business in the pockets of time available in my day.  I'm more fulfilled and happier as a result.  What a blessing it's been to turn my passion into a paycheck!  I'm building a team of coaches looking for something more.  More purpose...more income...more freedom...

If this sounds like you, reach out to me and let's do this together.  The rewards are there for the taking!

Living my purpose,

Sue
sueharkerfitness@gmail.com









Sunday, March 5, 2017

Stronger Together

I have always been a planner and goal setter.  January 1st could not come and go without my detailed list of goals for the new year.  I would write my goals very quietly and tuck them away in my notebook.  As I began working towards these goals, I would inevitably hit a few stumbling blocks and the goal would fall by the wayside.  You see; it was very easy for me to give up on the goal because I was the only one who knew what was written on the pages of that notebook.  The only person I was quitting on was me.

I've changed my approach a little the last six months.  I made the decision to take control of my health and I shared those goals with everyone.  I appointed my sister Malisa as my accountability and success partner.  I gave her full authority to call me out if I lost my focus.  I began experiencing the success that was so elusive in the past.  I also joined a support and accountability group on Facebook that was full of women declaring their goals and striving to be their healthiest selves.  These ladies  drew strength from each other to continue pushing ahead.  It made me realize, there is truly power in connectivity.


I wasn't going to reach my full potential by myself.  I needed the strength of others to keep me going. As I said, I would quit on myself, but I wouldn't quit on anyone else!  This has truly been a game changer for me.  I'm no longer hiding behind the veil of secrecy related to my goals.  I'm sharing them for everyone to hear.

So how about you?  Are you flying solo?  Would a community of encouraging and inspiring people help you find your success story?  My Spring Shape Up Challenge Group starts March 13th.  This is the perfect place to get started!  Reach out to me at sueharkerfitness@gmail.com or complete the application below if you're interested.

Join My Support and Accountability Group

Together we are Stronger!

Sue




Tuesday, February 28, 2017

Why Shakeology?

Since becoming a Beachbody Coach I've fielded a lot of questions about the importance and benefits of Shakeology.  I wanted to share a little more about my experience.

I will start by saying I have never been one that looked for opportunities to drink my food.  I like to chew and savor my meals.  Drinking a shake just didn't seem appealing to me.  I know a lot of people drink protein shakes, but that just wasn't me.  That is until I found Shakeology.

When I decided to regain my health in 2016, I discussed the benefits of Shakeology with my coach.  Since nutrition represents 80% of your results, I knew I couldn't just focus on the fitness portion of this journey.  I had to get serious about what I was putting in my mouth as well.  At that time I was willing to try anything to feel better, so I placed the order and patiently waited for the package to arrive.  I made the first shake on August 22, 2016 and I haven't missed a day since!

So, why Shakeology and not some other brand of protein shake purchased from a local store? First, Shakeology is not just a protein shake.  It's a dense nutrition meal replacement shake containing 70+ superfoods from all over the planet.  This list of ingredients is not something you can recreate at your local Whole Foods.  You will not find artificial sweeteners, flavoring, fillers or soy in Shakeology.  In one serving you receive all of the vitamins and nutrients needed for the entire day.  As someone who used to take 13 supplements per day in pill form, that is a huge benefit!

Shakeology works on your body from the inside out with the perfect combination of proteins, phytonutrients, antioxidants, digestive enzymes, adaptogens, prebiotics and probiotics.


Other benefits that I've experienced personally...

✔  Boosted immune system.  I've experienced chronic sinus infections in the past.  I haven't had a sinus infection since I started drinking Shakeology six months ago.
✔  Control of my sugar and carb cravings.  No more afternoon trips to the vending machine.
✔  Improved energy.
✔  Less bloating.
✔  Lifted mood and an overall sense of improved well being.
✔  Better sleep.  I'm not waking up at 2:00 am fighting to go back to sleep for hours.
✔  Clearer skin.  I used to have redness around my nose and chin. The redness is gone.
✔  Weight loss.  While Shakeology is not a weight loss shake, it does aid in weight loss.  It's been an intrical part of my 20 pound weight loss!

What about the cost?  At $4.00 per day (a little less if you're a Discount Coach), you are making an investment in your health.  We don't hesitate to spend $10 - $12 on lunch, $5+ for the daily Starbucks run or $4 for a glass of wine...why do we hesitate to spend $4 a day on our health?  I'll be honest...I felt the same way about the cost.  What I found is I was able to cut items from my monthly budget to more than make up for the cost of Shakeology.  I don't eat out as often, I don't buy as much wine, all those supplements I used to take are no longer on the list and I'm not purchasing food at the grocery store for breakfast.


After six months of drinking Shakeology daily I've gone from sceptic to believer.  If you'd like to learn about how Shakeology can lead you to your success story, reach out to me at sueharkerfitness@gmail.com.  Until then...

Here's to the healthiest meal of the day!

Sue

Thursday, February 23, 2017

Not Your Momma's Brussel Sprouts

As a kid brussel sprouts were my least favorite thing to eat!  The smell of boiled brussel sprouts would permeate the entire house.  You would know what was for dinner as soon as you opened the front door.  Inevitably I would try to feed the brussel sprouts to the dog under the table without my siblings selling me up the river!  Sorry Mom!  I love you, just not your brussel sprouts!

One of the best parts about being an adult was that I never had to eat brussel sprouts again!  A few years ago someone convinced me to try roasted brussel sprouts.  This conjured up all those old memories, but I was pleasantly surprised how tasty they were.  Could it be that my taste buds had changed over the years, or that brussel sprouts weren't that terrible after all with a different cooking technique?

I began experimenting with recipes for roasted brussel sprouts.  The following recipe is now a staple in our weekly meal prep.  The entire family loves them!


INGREDIENTS

1 lb bag of fresh brussel sprouts
3 small white potatoes
1 container of mushrooms
8 slices of bacon (because let's face it...everything is better with bacon)
1 tbsp minced garlic
2 tbsp olive oil
1 tsp Flavor God Everything seasoning or the seasoning of your choice

DIRECTIONS

Preheat oven to 375 degrees.  Cut brussel sprouts into quarters.  Chop potatoes and mushrooms into small pieces.  If the pieces are too large they will not roast thoroughly.  Cut bacon slices into 1 inch pieces.  Combine brussel sprouts, potatoes, mushrooms and bacon into a bowl.  Add minced garlic, olive oil and seasoning.  Mix thoroughly.  Spread mixture on a large cookie sheet in a single layer.

Roast for 35 - 45 minutes.  The finished time will depend on your taste.  Some people like their brussel sprouts lightly roasted...some like them crispy.

I will typically make a double batch on Sunday and we'll enjoy as a dinner side, an addition to my lunches at work and the kids will even eat these cold as a snack!

Enjoy!  Give them a try and let me know what you think!

Sue
sueharkerfitness@gmail.com

Sunday, February 19, 2017

Whole 30 Results

Mid January I decided to embark on a new round of the Whole 30.  I was struggling with stress eating and my results were showing it!  I needed to kick some of those bad habits to the curb.  

This is not my first rodeo with Whole 30.  I completed the first round in January 2015 with great results.  I've read that every time you complete a round of the Whole 30, the experience will be different.  That could not be more accurate.  

The first time around, I felt deprived by the things I couldn't eat or drink for 30 days.  I was literally counting the days until I could indulge in my favorite foods.  My first post Whole 30 meal was pizza and wine.  The stomach and head ache that followed is memorable!  

This time around I started with the right mindset.  I did not feel deprived that I couldn't eat cheese or drink wine.  I embraced the fact that I physically felt better by not eating or drinking the forbidden foods during the Whole 30.  As a result, I don't plan to go back to my old habits any time soon.


I lost 10.2 pounds and 6.5 inches in 30 days.  As fantastic as that is, it is only part of the results!  In addition to the weight loss, I'm benefiting from these positive changes:

👉  I'm sleeping like a baby.  No more waking up in the middle of the night and struggling to go back to sleep.
👉  The brain fog has lifted.  I find I'm more productive and focused on the task at hand.
👉  The swelling I would feel in my hands after eating a carb heavy meal is gone.
👉  My skin is clearer and I even had someone comment that the whites of my eyes are brighter.
👉  An overall sense of improved well being and positive outlook.
👉  Cravings are gone.  

I didn't realize how bad I felt until I started feeding my body with whole foods day in and day out.  I now make decisions about food based on how I will feel after eating, not how the food will taste as I'm eating.  That small change in mindset is making all the difference in the world!

I'm excited to share what I've learned during this process.  I'll be hosting a free Whole 30 Quick Start group starting March 1st.  This 7 day group will cover all the details of the Whole 30 to get you started successfully on your own Whole 30 journey.

If you've been struggling with your relationship with food, or just want to kick up your results a notch, this could be the group for you!  Send me an email to sueharkerfitness@gmail.com to reserve your spot.

Sue

Sunday, February 12, 2017

Whole 30 Essentials

I am currently on Day 25 of my second round of Whole 30.  I'm feeling so fantastic, I plan on extending the Whole 30 lifestyle beyond the 30 days.  I've finally embraced the realization that the food I put in my mouth has a huge affect on the way I feel mentally and physically.  It's really going to need to be worth it for me to give up this feeling!  Mindlessly munching on a bag of chips at the end of the day...not worth it.  A key lime cupcake to celebrate my birthday...worth it!

Even though the Whole 30 consists of eating super clean food, it doesn't have to be boring or bland. Through trial and error I've found a few products that are essential for a successful Whole 30 experience.  Let's get to the details...

Flavor God Seasoning - These Paleo seasonings are GMO and MSG free.  They have a wide range of flavors.  I use them to season vegetables and meat.  I can't wait to try the Buffalo seasoning!


Tessemae's Dressing - All natural and certified organic dressings and marinades.  I use them for salad dressing and chicken marinades.  They offer great flavor without all the additives.  Check the ingredients!  Not all flavors are Whole 30 compliant!


Primal Kitchen Mayonnaise - Even during a Whole 30 a girl still needs to be able to have some tuna salad!  This mayo makes it compliant and delicious.  Avacado oil based mayonnaise made from cage-free eggs, and no sugar added in original and chipotle flavor.


Coconut Secret Coconut Aminos Seasoning Sauce - This sauce will replace soy sauce and you won't even know the difference; except you won't feel bloated after you eat it!  I use coconut aminos to flavor stir fry or meat for lettuce wraps.  The sauce is 100% organic.  Gluten, soy, MSG and GMO free.


RX Bars - These bars save me when I'm traveling!  Simple and delicious without compromising nutrition.  All flavors are not Whole 30 compliant.  The website has a Whole 30 pack that will give you an assortment of flavors.


LaCroix Water - What do I drink when everyone else is having a cocktail?  LaCroix with lime in a wine glass of course.  Sparkling water.  Zero calorie.  Zero sweetener.  Zero sodium.  So many flavors to choose from!


If you're interested in learning more about the Whole 30 program, click the link for details.  It doesn't matter if you're doing a Whole 30 or not, these products are flavorful and a great replacement for additive, sugar and salt laden products you may have in your pantry.  Try them out and let me know what you think.

Sue
sueharkerfitness@gmail.com






Friday, February 3, 2017

Make the most of your time in this busy world!

I decided last year that I was going to stop using the word "busy" to describe myself when someone asked how I was doing.  "Oh, you know, just crazy busy" was my standard response.  Was I busy?  Sure.  More so than other people working full time with a spouse to love, kids raise, pets to walk, family and friends to nurture and households to run?  No. So why was I always so focused on being busy?  I took a step back and really evaluated where I was spending my time.


What I learned...Many things in life aren't equal, but everyone gets the same 24 hours a day, 7 days a week.  Why do some people navigate their busy lives to become successful and others don't?  We make time for what we truly want.  I let that sink in for a while and took inventory of where I was spending my time.  I was getting up early every morning to binge watch Netflix and savor coffee before the rest of the family saw the light of day.  Social media had become a huge time suck for me.  Mindlessly scrolling my feed in every spare moment.  I wasn't taking care of myself and my energy level was at an all time low.

It was time for an overhaul.  I made my health and fitness a non-negotiable part of my day.  I no longer lounge on the couch watching Netflix or TV.  I honestly can't tell you the last time I watched a TV show.  I limit my social media time.  Now, I get a workout complete and start my day right in the same time it would take me to make coffee and watch one episode of Friends.  I began feeling so much better that I decided to become a Beachbody Coach so I could help other women get started on their journey to health and fitness.

Since becoming a coach, I've had many people ask me how I have time to do it all.  It's amazing how productive you become when you're taking care of yourself.  It was important to me to improve my life for my family and help others along the way.  I utilize the extra time I've gained to check in with my challengers and clients, write this blog, share my health and fitness journey and feed my brain with personal development.


As a result, I've lost almost 20 pounds, I'm more present with my family, I'm happier and I love spreading a little sunshine to others!

We all have the same 24 hours in a day.  Make a choice.  You can use being busy as an excuse, or you can make a decision to do something for yourself that will not only improve your life, but your families as well.

Time is our most valuable resource...choose wisely.

Sue
sueharkerfitness@gmail.com


Sunday, January 29, 2017

Making the decision to go "ALL IN?"

Many of you have been following my journey for the last few months.  So far, I have not been the person to have jaw dropping results on the outside, but I can tell you, I am experiencing an amazing transformation on the inside!

Since committing to my health and fitness in September, 2016 I've experienced so many positive changes.  I have an overall improved sense of well being.  I'm more focused.  I have more energy.  I laugh more.  I'm improving my relationship with food, which I didn't realize was so poor in the first place!  It's crazy whats revealed to you when you really start focusing on improving all aspects of your life.

I posted a few weeks ago that I'm in the midst of a stressful season at work and for me that means stress eating, extra cocktails and more frequent take out.  As a result, my results were inching in the wrong direction.  In the past I would've let this continue to be an excuse and eventually throw in the towel because I wasn't getting anywhere.


Not this time.  I evaluated the situation and decided I needed to go "ALL IN!"  I was putting in the work to move my body, but I know that is only 20% of the equation.  The other 80% comes from what I put in my mouth.  I started following the Whole 30 principles on January 19th, and I'm happy to say, my results are no longer moving in the wrong direction!

Even though the month started out a little rocky, I ended January with a loss of 6.5 pounds and 8.5 inches!  I'll take it!


Since starting this journey, I've dropped 15.6 pounds and 14 inches!  When I look at these pictures, I see the biggest difference in my face.  Not just the change created by weighing less, but a change from the inside out.  In the picture on the left, I was not happy.  I felt stuck and didn't know how to turn things around.  I failed more times than I can count at getting my health and fitness back on track.  In the picture on the right, I'm happy.  I'm keeping myself on the priority list.  I'm ALL IN and it feels amazing!


With the help of the tribe of women that participate in my Challenge Groups, I think I finally have this thing figured out!  I'm ALL IN for the long haul!  My Self Love Challenge Group starts February 1st.  I have a few spots open.  If you're ready to put yourself on the priority list, send me an e-mail to sueharkerfitness@gmail.com or complete the support and accountability application below.  Once thing I know for sure...

Together we are stronger,

Sue



Thursday, January 26, 2017

Do you have a Soul Mate Workout?

I was not an athletic kid growing up.  I played softball for a few years, but my standard position was right field if that gives you an idea of my athletic ability.  In my early 20's I tagged along to the gym with a co-worker and quickly fell in love with group fitness classes.  At the time step aerobics and leotards were all the rage.


Over the years I experimented with many different classes.  Some I loved...some I hated.  I loved body pump, pilates and anything that involved strength training.  I hated spinning and running with a passion!  I'm telling you right now, if you see me running...I am running for my life because someone is trying to kill me!  I'm not kidding.  I can power walk for miles and miles, but I have a hard time running down the street!

As my family grew and my career became more demanding, I no longer had time for the group fitness classes offered at the gym and began working out at home with fitness DVD's.  This led to my discovery of Beachbody and their wide array of fitness programs.  I purchased P90X nine years ago and was hooked.

Today, I've tried most of the Beachbody programs.  My love for these programs, Shakeology and the accountability of the Challenge Groups is what led me to become a Coach.  Many people that I speak with tell me they just don't like to work out.  To that I say...you just haven't found your Soul Mate Workout!  If I only tried spinning or running I would probably feel the same way.


So, I challenge you.  If you hate to workout, or don't feel like your getting the results you're looking for with your current program, let me help you find your Soul Mate Workout.  What's your style?

♦  Cardio Conditioning
♦  Strength Training
♦  Weight Loss
♦  Dance Inspired
♦  Yoga
♦  Mixed Martial Arts


There's something for everyone; male, female, beginner or advanced.  Maybe you can't decide.  Or want to start with a beginner program and advance to something a little more challenging after completing a round.  Beachbody makes it so easy with the All Access Beachbody on Demand Annual Pass.  This pass gives you streaming of every Beachbody program available along with future releases for one year!  So, al a carte or all access, we'll find a plan that works for you!

If you're up to the challenge, reach out to me at sueharkerfitness@gmail.com and we'll find your Soul Mate Workout!

Sue







Sunday, January 22, 2017

What is Whole 30?

I was first introduced to the Whole 30 in May 2013.  We had just completed a move to the west coast of Florida and after five months of commuting back and forth every week, I was looking for something to help get my food habits and weight gain under control.  I read the book "It Starts with Food" by Melissa and Dallas Hartwig.  The concept made a lot sense, but I have to tell you, when I read the part about no alcohol for thirty days I thought "oh hell no..."  I wasn't prepared to give up my sometimes nightly habit of drinking a glass or two of wine.  So, I kept looking and didn't find anything that I was ready to embrace or remain consistent with long enough to see results.

Fast forward to January 2015 and I was still struggling with the same poor food habits and extra weight.  I shared the book with my sister and we decided to tackle the Whole 30 together.  Starting January 1st for 30 days we'd commit 100% to the Whole 30 rules.

What are the rules you ask?  Brace yourself, they might seem harsh at first:


Yes, you read that right...no sugar, no alcohol, no dairy, no legumes, no grains, no cheating!  If you slip on the rules, you have to start the 30 days all over again!

By eliminating these food categories and slowly reintroducing them after the 30 days you determine which foods have a negative effect on your body.  I discovered that I'm sensitive to dairy.  I can tolerate gluten, but I have no breaks when it comes to crackers and chips, so its better for me to stay away from these foods.  I also came to the realization that I love wine, but wine doesn't love me.

Now that you know what you can't eat on the Whole 30...what can you eat?  Whole foods, such as lean proteins (meat and chicken), seafood, eggs, vegetables, fruit and natural fats.  These foods promote healthy immune function, a healthy gut, minimize inflammation and healthy psychological and hormonal response.

In other words, after the carb and sugar hangover lifted, we were feeling fantastic!  I not only lost weight, but I was sleeping better, my skin was clear, I was able to focus and didn't feel so overwhelmed in stressful situations, I was happier and didn't have that dragging myself through the day feeling.  I lost 14 pounds during the Whole 30.  This was the spring board to a total 30 pound weight loss aver the next few months.


Unfortunatly, I did what most people do when they experience weight loss.  I went back to my old habits and didn't remain consistent with what worked for me.  I didn't want to feel deprived so I ignored the things I learned the first time around and found myself right back where I started.

I recommitted to my health and fitness in August 2016 and have made big strides in my progress.  I workout daily and drink a nutrient dense meal replacement shake that actually curbs cravings for carbs and sugar.  I still find myself indulging in foods that don't work for me during times of stress, so I decided to complete a second round of Whole 30.

This time around, I've changed my mindset.  Instead of feeling deprived because the things on the rules list are off limits, I'm thankful to feel so good when I don't indulge in these foods.   A few benefits that come to mind...I get to sleep well every night instead of waking up at 2:00 each morning and fighting to go back to sleep for hours.  I get to have more energy and radiant skin.  I get to have less brain fog.  I get to drop these extra pounds that make my clothes fit tight.  I get to be happier in my own skin.  How can I feel deprived with all those positive things happening?


The Whole 30 is intended to be a reset for your body.  If you're experiencing any of these things, the Whole 30 could be right for you:

👉  An unhealthy relationship with food
👉  A sluggish metabolism
👉  A disrupted digestive system
👉  An overactive immune system.

I haven't decided exactly what life will look like after this round of the Whole 30, but I will be sticking closer to the rules than I did the first time around!  This time, I'm making a lifestyle change!  My health it to important for it to be any other way!

I'm planning on hosting a Whole 30 Support Group in the near future.  Are you ready to see if this could work for you?  You won't know unless you try.  If you're interested, comment below or send me an email to sueharkerfitness@gmail.com.

I am Whole 30!

Sue



Thursday, January 19, 2017

Be a Self Love Warrior!

February is the month to celebrate LOVE!  What if we focused not only on our love for others, but our love for ourselves?  Do you remember being in elementary school and decorating boxes to hold the Valentine cards given by your classmates?  I would carefully pick the best cards for my closest friends or boy crush and then decorate the envelope so they would know the card came from me.  What if we gave the most beautiful card to ourselves?  Would a gesture of self love make a difference in how we feel about ourselves and others?


We spend so much time focusing on the things we'd like to change, why don't we spend a little time loving ourselves through every step of the journey?  If you had support to help you meet your goals and a group you were accountable to that celebrated your successes and asked where you were if you didn't show up, would that make a difference?

My Challenge Group for the month of February is all about Self Love.  This group is for anyone who has made getting healthy a priority and would like to become a Self Love Warrior in the process!

💗 We will pick a Beachbody fitness program that suits your needs (time commitment, fitness level, intensity, etc.).

💗 You'll commit to improved nutrition by replacing one meal per day with Shakeology.  This is not a weight loss or protein shake but rather a nutrient dense meal replacement that will give you natural energy, boost your immune system and keep you full for 2 1/2 to 3 hours.

💗  You'll be added to the private Challenge Group where you'll have 24/7 access to daily motivation and accountability, clean eating recipes for you and your family, easy snack swap ideas, tips for creating and sustain your goals, and much more!


Are you ready to be a Self Love Warrior?  My transformation started when I joined the first Challenge Group.  What are you waiting for?  Let's start your transformation now by emailing me at sueharkerfitness@gmail.com.

Here's to loving yourself!
Sue




Saturday, January 14, 2017

Is a Challenge Group right for you?

My fitness journey has taken many twists and turns over the years.  I was always in search of the next program, class or gadget that would help me achieve the success I was craving.  Yes, I will admit, I actually purchased a Suzanne Somers Thighmaster in the 90's.  If you're too young to know what that is, Google it...it's ridiculous!

I would continue to fall into the proverbial diet cycle.  I would make a decision to start on Monday.  I would clean up my eating (restrict calories), decide on my daily workouts and start with a determination that this time I would stick with the plan.  Then life would happen.  One of the kids would get sick.  Things would get crazy at work.  I would feel deprived by this new plan I implemented and would fall head first off the wagon.  Sometimes it would take me weeks or months to come up with a new plan just to start this crazy cycle all over again.



What I didn't realize through all of these failed attempts is that I was missing accountability and support.  A few months ago I was asked to join a Challenge Group for a new Beachbody at home fitness program that was released over the summer.  Because I was always in search of "the thing" I'd already purchased the program, so why not try the Challenge Group?  I remember being apprehensive and vulnerable, but I soon realized the other women in this group were just like me.  I loved this challenge and thrived in the group setting.

This is what a Challenge Group looks like.  There are three components:

1.  Fitness:  Beachbody has a wide array of at home fitness programs by world class trainers.  You work with your coach to determine which program fits your specific fitness level and goals.  There is something for everybody.  Beginner to advanced.  Dance to power lifting.  Yoga to extreme cardio conditioning.

2.  Nutrition:  Each program comes with an easy to follow portion control meal plan that will change
the way you look at fueling your body.  You commit to replacing one meal a day with Shakeology, a nutrient dense meal replacement shake that tastes like dessert but has all of the vitamins and nutrients needed for the day in one meal.  My body is loving the improved nutrition.  My cravings for sweets and carbs are gone!

3.  Accountability and Support:  The Challenge Group is held in a private Facebook group.  In this group, like mined people all come together working towards becoming the best version of themselves.  These ladies, most who have never met in person, cheer each other on through their successes and lift each other up through failures.  Daily posts are shared to challenge you and keep you growing in your journey.  You declare your goals to the group and if you don't show up, someone is going to come looking for you.


I feel like I've found the pieces to the puzzle I was missing through all of the past failed attempts.  I've always been a fan of Beachbody workout programs, so the fitness component was the easy part.  I lacked the consistency to keep going.  Improving my nutrition and taking away the cravings keeps me consistent with my diet.  The accountability I found in the Challenge Group is something I've never had before and was such a game changer for me I decided to become a Coach so I could help other women find their way on their journey to their fit and healthiest self.

If you're ready to give it a try, send me an email at sueharkerfitness@gmail.com.

Let's do this!  Together we are stronger!

Sue




Sunday, January 8, 2017

Love Yourself...Exactly Where You Are

If you read magazines, watch TV or browse the internet, you are being bombarded with images of beautiful models with clear skin, zero wrinkles and perfect bodies. It's so easy to compare yourself to these perfect images and feel like you aren't good enough; like you should look different, or weigh less, or change something about yourself.

I've always been a magazine lover and I can remember getting my first subscription to Seventeen magazine as a teenager.  The pictures always showed smiling, well put together girls.  It didn't occur to me then, but I remember looking at the pictures and wishing I could afford those type of clothes, or that I could apply make up as well.  Of course that was in the 80's before the creation of Photoshop.  Today, a photographer can take a perfectly flawed person and make them look like a supermodel.  We've all seen the comparison pictures on the internet.



This week I had my own Photoshop experience.  I needed a new head shot for work.  After taking the picture the photographer asked "how young do you want to look?"  I told him to "clean me up."  As I sat and watched him work his magic; it really hit home with me.  So much of what we see and compare ourselves to isn't real.  It's a fantasy created with an expensive program on a computer.


When I look at my before picture, I see wrinkles created by smiling so much over the years.  Yes, my eyes are squinty; but that's me.  I haven't always taken care of myself as well as I should, but I've lived 47 full years.  Why would I expect to look like a 20 year old, or a 30 year old for that matter?

So my message today is don't compare yourself to others.  Even if you're working on becoming your best self, love yourself through the process.  Aging is a privilege denied to many.  Choose to age gracefully and be authentically you.



Love yourself exactly where you are!

Sue
sueharkerfitness@gmail.com

#selflovewarrior
#teambalancedlife

Thursday, January 5, 2017

Finish What You Started

I'm a self proclaimed "Serial Quitter."  I became an expert at quitting.  I quit a wide variety of things, but most often it involved my health and fitness.  I was great at starting.  Day one was always fantastic!  I would start with drive and determination to see it through.   I would prepare myself with the latest program or gadget to insure success.  Sometimes my determination would last for a few days, sometimes it would be a few weeks, but inevitably it would get hard or I would lose interest and decide this just wasn't for me.  There had to be something else out there that would suit my needs and help me see faster results.


I was looking for instant gratification.  Years of poor choices brought me to the place where I felt the need to change.  A few tough workouts and tracking points for a week were not going to be enough to reach my goal.  I had to figure out how to stop quitting and finish what I started.

I was listening to a podcast by Chalene Johnson and she shared a few tips on this very subject.

1.  Be more selective.  What things really make sense to start?  Is this the right time to start this project?

2.  How much time will this really take?  How interested am I going to be with this in the long term?

3.  Give yourself short term objectives.  We like the way we feel when we start something.  Create shorter term objectives to create the same feeling.

4.  Stop being a jumper!  You know when you start things you're going to jump.  JUST STOP!  Just finish what you started!  When you're honest with yourself you can stop blaming others.  It wasn't that the program isn't right for you.  The truth is...you jumped!  You quit early.

5.  Have accountability.  Give people permission to call you out.  Put a fortress around your focus.

6.  Know your triggers (food, alcohol, distractions, people, etc.) and steer clear of them.

7.  Put yourself on the priority list.  Make taking care of yourself a non-negotiable part of your day.

There are no shortcuts on a journey worth taking.  The only secret is to keep going!

I'm now a "reformed quitter."  I still struggle with jumping sometimes, but I've found a formula that works for me.  Fitness, balanced nutrition and accountability.  I will not quit!

If you struggle in this area of your life and would like some support along the way, reach out to me at sueharkerfitness@gmail.com.

Together we are stronger!

Sue