Week 1 Review: 21 Day Fix

My Week 1 Review of the 21 Day Fix
Week 1 is complete! YAY!!! I have to say that this week was a bit of a struggle but usually the first week of any new program is. I have learned alot though in just a week:
1. I was eating WAYY too much healthy food (yes you can over eat on healthy food). I was eating ALOT of peanut butter, fruit and starchy carbs and not enough veggies. I was doing Body Beast before this, tracking my macros and calories and trying to get a certain amount of carbs in a day and not watching what those carbs were.
2. I missed salads. Again, I was trying to reach a certain calorie and macro goal before so salads just didnt have enough calories in them to fit my plan before. I have one every day now and LOVE it (even got the hubby eating more salads as well)
3. I don't miss all those carbs. I was surprised because I was eating a carb at every meal (including snacks). The first day was a little difficult but by Day 7 I was fine with the 2 carbs a day.
4. I need a eat a just a little more than the plan starts for me on certain days. I am a nursing student so I have days where I am on my feet for 5-6 hours at a hospital and I need more food to fuel those days since they are not my usual days activities. I am going to add a container or two on those days to fuel me through those days (a veggies or carb on those days or an extra shakeology).
5. I missed cardio. I love LOVE love lifting weights especially since it was something my husband would do with me but I missed my cardio as well. I love that this program incorporates weights with the cardio so I get my fix of both.

My MealsMy meals varied from day to day because we all need a little change in life but I do enjoy eating some of the same things every day like my breakfast and snacks. I CRAVE them daily, which is perfect because it keeps my grocery bill down and helps me stay on track. So below are some of my meals for the day including what containers they fill. I will be posting some of the recipes for them through out the rest of my challenge :)

2 Green, 1 Red (Chicken Meatball), 1 Orange

1 Red (Vanilla Shakeology) and 1 Purple (Pineapple and Strawberries)

My ResultsI am pleased with my results seeing as its only been 1 week. I do not have alot of weight (lbs) to lose so I will not realistically lose 10-15lbs in the 21 days but I am happy I have started to lose inches as well. I lost a total of 2 lbs and 4 inches over my body. I can definitely see a difference in my stomach. I apologize now for the pic being in my bra. I figured it covered more than my swim suits anyways haha.



How You Can Join the Challenge!
We have a private group of just women who are doing the 21 Day Fix who are all seeing awesome results! If you would like to be apart of the challenge, message me on facebook (https://www.facebook.com/BBCKristie) , email me (kmyers12410@gmail.com), visit the link below, or leave a comment!
http://teambeachbody.com/en_US/shop/-/shopping?referringRepId=303114

Transformation Tuesday: My Mental Transformation

I love Transformation Tuesday because not only do I get to see everyone else's journeys and how far they have come, I also get to look back at my journey as well. Sometimes you need to take a step back and look how far you have come to keep you motivated and I do this weekly.

Today, though, I am looking at my mental transformation. Throughout my journey, I have been through every possible emotion; Hate, Love, Insecure, Angry, Hunger, Starved, Stuffed, Guilt, Pleasure, Pain, Success, Failure, most all within my first year! I started my weight loss adventure with Weight Watchers and had no idea how to lose weight because before my rapid weight gain, I was "skinny fat" (not being big but having no muscle or tone due to lack of exercise or diet) and never worked out while eating what ever I wanted. So the beginning was a struggle for me. Starting Weight Watchers helped me lose the first 15ish pounds but it wasn't healthy. It was a diet, which is not how life should be. I would starve all day or eat an apple for breakfast, special K bar for snack, small salad for lunch, barely anything for dinner just so I could eat Oreos at night before bed with milk because HECK I had the points! I didn't understand why I felt so sluggish while still losing pounds. Then the weight loss stopped, like STOPPED! For months, I fought with my scale, weighing myself acouple times a day and the more that I didn't lose, the more cardio I did, along with cutting back my food even more.

Like I said in my Intro post, I then found Insanity along with my coach. I was still going to do Weight Watchers but I found out that I could not get through the workouts doing Weight Watchers and had no idea why. Then I calculated how many calories I was eating, 1100-1250 calories a day! WHAT?!?!?!?!?! Along with burning 500 + calories a day I was in such a deficit, my body was holding on to what ever food I ate for dear life! That is when I picked up clean eating and counting my calories instead of Weight Watcher Points.

In the beginning I was frustrated over my scale, hurt because I was trying so hard and getting nowhere, having minimal energy because I was not fueling my body, guilty for enjoying myself at parties and then eating very little the next day to make up for it, and had an AWFUL relationship with my scale and food. By 2013, I received a new outlook for my journey. I now understand (through research and my coach) that I NEED food and that 1200 calories is just not acceptable for anyone, especially someone working out, I learned that cardio is just simply not going to cut it and need to get some REAL exercise into my routine, and to just stop DIETING!  You heard me, I DO NOT DIET! I eat clean, its a lifestyle and I truly enjoy it! I LOVE fresh fruits and veggies, sweet potatoes, chicken, quinoa, oatmeal, and love to experiment with real, natural foods. Along with eating clean, I do enjoy my favorite foods, just in moderation (which is something I have never learned before until 2013) like cheesecake, brownies, pizza, wings, nachos BUT only once a week and in moderation!

I now LOVE to workout, it is no longer torture like it was in the beginning. I have way more energy then I ever had. I actually gave my scale away because I developed a very unhealthy habit of weighing myself daily or acouple times a day and that would determine my mood for the day (LADIES GET RID OF THAT SCALE!) and it was the best thing I could have done for myself. I have a very healthy relationship with food now, not restricting food groups and not starving myself so I can eat the foods I love. And mostly, I am happy! I love to talk about fitness, health and nutrition to anyone that will listen. I love being able to help others on their journeys.I no longer am obsessed with a number on the scale, feel like I have to go to the gym 2 hours a day, feel ashamed to share my story, feel embarrassed of how I look or put on a fake smile for pictures And for once, I am not afraid to show my before and after picture and admit, I am still on my journey because it NEVER stops! This journey is not just physical, it is mental as well!

"Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed, you will continue to act as you have always acted. If you continue to act as you have always acted, you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind." -Anonymous

My Goal: Inspire, Save Lives and End the Trend!

My goal for 2014: Help as many people as I can get healthy, fit and LOVE their bodies!
When people ask me why I do what I do for a living, I simple say, "I want to save lives!" Since I was a little girl, I have always wanted to help people. I became fascinated with medicine and how the body works. This led me to a week long Summer Medical Camp that I was nominated for in high school, every movie or show I could get my hands on about medicine and medical mysteries, going to school for Nursing (and later going for my Masters), and becoming an health/fitness coach. 

I became an Independent Team Beachbody coach because I wanted to give back to others, like my coach has given back to me. I have learned so much throughout my fitness/health journey (nutrition, how the body processes foods, what workouts work and don't work, how your body reacts to certain kinds of exercises, and not all programs work for everyone). My journey (see my first post) has been tough and amazing at the same time and I am still currently on it, but I want to help others get healthy and end the trend of obesity. In a time where fast food is the easy choice and exercise is put on the back burner, there is a rise in obesity, especially childhood obesity. This leads to high cholesterol, diabetes, heart attacks, high blood pressure etc.

So how exactly am I going to end this trend? By touching as many lives as I can and helping they start and throughout their journey. I try and lead by example, showing people that "fast food" can be natural and healthy, that natural food can be good, showing you can be a busy person and get a good workout in (even in 30 minutes), and show that you can go from being so upset with your body and how you feel to feeling amazing, happy and healthy! I love hearing everyone's stories and their "why's" to wanting to become healthier and love helping them and keeping them motivated.
Like I said in the beginning, I want people to love their bodies! This doesn't mean you have to be stick thin, starve or be a "model". It just takes a little education, good and healthy food and exercise and your body will transform before your eyes! I thought when I started, that I need to be a size 0, eat very little food and do 2 hours of cardio at the gym a day. I WAS SOO WRONG! You can eat! You do not need to be a size 0! You can love your body and get healthy! You just might need a little help and that is what I want to do for you!!!!! When I see the people I am helping losing 5lbs, 10lbs, 15lbs, lowering their body fat percentage, lowering their blood pressure, being confident in that dress or swim suit, all by eating healthy and working out, it brings me soo much joy because I know that I have touched their lives and journey in some way!

I hope this helps you understand a little bit about what I do and what I love it. If you are interested in earning an income coaching, while giving back to others and helping them reach their goals, let me know either by commenting below or messaging me (kmyers12410@gmail.com). There are Free 1 week coach boot camps online we have, that are great for anyone interested (there is no commitment for joining in the week). You are never alone and we all support eachother.

Have an amazing, happy and healthy day :)
Kristie

Welcome!!

Hello everyone and WELCOME to Daily Dose of Wellness.

I thought I would start with telling you who I am and what this blog is all about. My name is Kristie, I am 25 years old, am a full time nursing student, wife, sister, daughter, mother to my 3 adorable fur babies (my cats) and dedicated Independent Team Beach Body Coach. I will be posting my experiences, nutrition tips, recipes, workouts and motivation along with success stories (along with mine).

My health and fitness story starts much like others do in the sense that I was unhappy, unhealthy and knew I needed to make a change. It started in 2011 when I was at my heaviest. I was so unhappy with myself and was going to the doctor multiple times a month for various reason, being put on medicine after medicine and felt crummy. I also had low self esteem, wore clothes that was WAYYYY to big on me, and suffered from crazy anxiety and panic attacks. How did I get to this point?? Well I got engaged to my husband in 2010, planned a wedding in 6 months, was buying our first home, worked night shift at a hospital and ate what ever I wanted to stay awake. In the matter of acouple months, about 6 or 7, I gained 35 lbs. That might not sound like alot to some people but that is alot in a short amount of time. I used to blame it on the medications, lack of sleep, and working night shift but to be honest, it was my eating and lack of exercise that really contributed to my gain. I never realized I had gained that much either until I looked at pictures of me at my sisters wedding and a vacation I had taken that summer and noticed I did not look like the old Kristie. Even my smile didn't match the person I used to be. At that point, I decided I was NOT going to let my weight control my life anymore and started my journey.

Summer 2011

October 2011

I started with Weight Watchers (which I do not recommend, keep reading as to why) to lose weight, walking on the treadmill 10 to 15 minutes then increased to 40 minutes in between class and work and it seemed to work for me, losing the first 20 lbs. But then I started to up my gym time and was not seeing ANY results. Now, this might seem weird to some of you that I increased my workouts but was not seeing results to match. This is why I do not recommend Weight Watchers for people who was to get the results I wanted because I was not getting enough food to go with my workouts (But that will be another post for later on the amount of calories you actually need). Another reason I do not like Weight Watchers is because everyone I know that has done it (including when I did it) was starve all day so you could have Oreos before bed!! It worked but not long. It didn't teach me the healthy eating I needed to know to get the results I wanted.

In February 2013, my life changed! I had a friend offer to let me borrow Insanity, a Beach Body Program, because I as sick of being at the gym for 2 hours and not getting ANYWHERE! I started Insanity with my husband and the first workout we almost threw up! I look back on that day and laugh because we were in rough shape. I also posted on Instagram asking about Insanity and that is where my now coach found me. She was so helpful with all my questions and trust me I had ALOT. She taught me that my body needed food for fuel and that I was not eating enough to get my results. I fought her alot in the beginning but after 1 round of Insanity, I dropped a pants size. Doesn't seem like alot but in the beginning it took alot for me to get out of the mind frame of only eating 1200 calories versus 1800 calories that I needed. I did another round and dropped another pants size and was gaining awesome muscle. I was soo happy that I did not give up and that I was FINALLY seeing the results I wanted with clean eating, working out daily and checking in with my accountability group. My goal: get back into a bikini by my next vacation and I did it!

My 2 year transformation

After vacation, I decided to challenge myself some more and start Focus T25 (I have a bit of an obsession with Shaun T). Completed the program and then started Body Beast to build some lean, sexy muscle. I have been eating clean, drinking Shakeology, working out regularly, and checking in with my accountability groups all while being a student, wife, daughter, sister,  friend and now coach! I am a work in progress, but as long as I am progressing, I am happy :)

During this time, I became a Independent Beach Body Coach myself, because having my coach with me through my programs helped me soooooo much and I wanted to give back and help people through their journeys as well! I love hearing peoples stories and helping them through their good days and bad days. I love talking about nutrition and fitness and learning everyday about new things about there to help better ourselves. It is truly a passion of mine and I want to share want I have learned with you! I know you have heard this before but if I can do it you can do it!! And I am serious!!! I am a busy nursing student and wife and know what it is like to have absolutely no time to get things done, eat healthy and get a workout in but it is manageable and it can be done and you will thank me later for starting your journey as well!

If you are still reading this CONGRATS!!! I wanted to share my journey with you so far so you know about me before I start posting in this blog. If you have any questions about me, nutrition, fitness, or about Beach Body products, PLEASE contact me! You can do so through my email (kmyers12410@gmail) or my Facebook page (https://www.facebook.com/BBCKristie).

Have an amazing, healthy and happy day <3
Kristie