Fitness is a Journey

I haven't shared in a while and thought it would help those on their own health journey. 
When I first started my journey back in 2011 I was depressed, overweight and ready to quit. It took family/friends telling me I was worth it and could do it and it took ME realizing I was worth it to succeed.

While I loved the gym (and still go) I also loved being able to do something at home and thus began ChaLean Extreme and drinking a Shakeology once a day. 90days later (and finding out I was pregnant with #3 through 1/2 the program): I lost 46.8 pounds and gained a new found self confidence. 

Since the initial weight loss I have lost an addition 15 pounds.  I will be honest and say it fluctuates.  I lose some and gain some but that is ok.  It is what the journey and life is all about.  I eat clean most of the time so when I choose to indulge I don't have regrets but enjoy it.  I have learned to love my body and have the self confidence I was lacking before.

Don't let self doubts, fears or anything hold you back.

Low Crarb Chocolate Chip Muffins

Perfect low carb chocolate chip
While these are healthier they are still a treat.

When using coconut flour you have to increase eggs above beyond normally used 1 for about each 1/4 flour as it's very absorbent.

Ingredients:
2 cups coconuts flour
1/2 cup stevia
1TBSP baking powder
1/2 tsp sea salt
1/2- cup dark chocolate chips 
3/4 + 1tsp milk
1/3 cup unsweetened all nature Applesauce
9 eggs (usually 1 with regular four)

Directions:
- Mix dry ingredients in bowl
- Mix wet ingredient in separate bowl
-Pour wet ingredients into dry and stir thoroughly but don't over mix
- bake at 425* 16-18 minutes until golden brown. Test with cake tester or toothpick 
Makes 12 muffins

Muffins. 

Mini Turkey Muffins

Mini Turkey Muffins:

Cook Time: 35 minutes

1 lb ground Turkey
1/4 cup of egg whites
1/2 cup of Rolled Oats
1/4 tsp ground cumin
1/4 tsp dried thyme
1 tsp dry yellow mustard
1 tsp black pepper
1/2 tsp salt
1/2 tsp red pepper flakes
1 tbsp garlic powder
1/2 small onion, finely chopped
1 celery stalk, finely chopped

Directions:
Preheat oven to 375F. Combine all ingredients in a bowl and mix together.
Spray muffin tins with canola oil or olive oil. Form 12 little balls or 6 big balls and put into muffin tins.
Bake in the oven 25-35 minutes depending on the size of your muffins. Enjoy! Healthy and delicious optional top with a little ketchup

Ab Workout

Not all ab workouts require crunches.  Here are some of my favorite moves that are "crunch" free.  Bonus:  Strengthening your ABS also helps your back and other muscles.

Chocolate Mug Cake

There are times you just want a sweet treat. And mug cake seems to be the latest thing.

Enjoy this chocolate Shakeology mug cake. I will state that the nutrients in shakeology are diminished when microwaved (as are all foods).   And I don't advocate having it every day but as a treat.

INGREDIENTS:
-1 scoop vegan chocolate shakeology (can use regular)
-1/4 tsp baking powder
-dash of salt
-1 tablespoon cocoa powder
-2 egg whites
-2 tablespoons almond milk
-dash of pure vanilla extract
-1 Tablespoon of natural PB (optional)

DIRECTIONS:
-Mix all dry ingredients(except PB) in a mug
-Add wet ingredients to the mug and mix well!
-Add the PB to the center of cake
-Microwave for 1 min 30 seconds.
Enjoy!

What is Beachbody Coaching?

Ever wonder what it is I do as a Beachbody coach and if it is right for you?  Watch this short video about coaching and then message me and we can chat more about it.  I love coaching and it has truly changed my life!

My transformation story

I wanted to share my story with you. In hopes it will inspire, motivate, encourage you to go for it. You can reach your goals. I've lost 60lbs with finding workouts I love and learning to eat better. I know you can all reach your goals too!

Apple Pumpkin Soup

Had the most amazing Apple pumpkin soup.  Who doesn't like soup on a chilly day?

 

 Ingredients:
-- 4 Lbs pie pumpkin squash- peel, remove seeds and cut into 2" chunks
--- 4 large sweet-tart apples, (I used Braeburn) unpeeled, cored and cut into eighths
--1/4 cup extra-virgin olive oil
-- 3/4 tsp salt, divided
-- 1/4 teaspoon freshly ground pepper
-- 1 tbsp chopped fresh sage
-- 6 cups reduced-sodium chicken broth or vegetable broth

Directions:
1. Preheat oven to 450°F.
Toss pumpkin, apples, olive oil, 1/2tsp salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes.
2. Add sage and continue roasting until very tender and starting to brown, 15-20 minutes.
Transfer 1/3 of the pumpkin & apples to a blender with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes.

*TIP: make ahead and freeze or put in sealed container in fridge for up to 3 days*.
Well worth the work!!

Do you know how to peel a banana "correctly"

So I learned something new yesterday.  I always peeled a banana from the "notch".  Well apparently I was wrong.  Here is how to do it correctly.

Baked Oatmeal with Blueberries and Bananas

I made this yesterday and have to say it was delicious! I had to share with you all.  I wish I could take credit for the recipe but it comes from skinnytaste.com
 
Baked Oatmeal with Blueberries and Bananas

Quick Park/Outoor Workout Circuit

When the kids are outside playing get a quick workout in. You don't need any fancy equipment just you.

The workout:

Start with a quick 3-5 minute warmup:  Jumping jacks stretches, running in place.
Next do each exercise for 60 seconds,  Do 3 rounds total.

1. Push ups (I can't weight bear on my left knee due to ACL Surgery so I had to modify with that leg raised)
 
2. Tricep dips- grab a park bench or steps.  Make sure yu are bending the elbows and working the triceps and not just lowering your butt.  
 
3. Step ups: use a picnic table, bench. (Yes I violated my pt and quickly did this for the video- lol)

 

Making "Me" time is important

As a mom I have so many roles I play- mom, wife, daughter, sister, friend and more.  As these roles took over I lost who I was and realized this could not continue.  I could not be good at the other roles if I could not be good at being me.  I was not happy, I was depressed and it was reflecting on the other roles I played.  So I brought about a change-- I took time for me.  It started with small changes: 30  minutes of working out which made that time "me time".   I was able to release stress and focus on the good that I do.  Am I a perfect mom?  Nope!  I make a million mistakes a day but that is ok.  I am human and I learn from those daily and yes I may repeat them.  I'll admit my biggest struggle has been patience.  But I have found taking that time for me is making me a little more patient and I am making progress slowly.

Work is Chaotic- I have no time to eat?

Having been in law enforcement and my husband in it- I understand the crazy hours that can come with jobs.  And besides the hours are the potential for not having time to eat when emergencies and more pop up.  So how do you manage to eat right, find time to workout, try to maintain a normal life especially when you have a family?  These are all valid questions and struggles.  I am starting this blog section to start discussing ways to fit healthy into shift work.

Snacks:  Yes there are days when it is so nuts you have no time to even grab that greasy burger from McDonalds or run to the hospital cafeteria, etc.  So how do you manage to keep up your energy without slugging down sodas or coffee which will just make you crash?  Prepare snacks to keep on hand is one way.

I make my own trail mix but throwing unsalted or lightly salted nuts, dark chocolate chips, raisins and cranberries (unsweetened) into ziploc baggies and keeping them on hand.  You need to pre-portion these though as it can get high in calories if you make a whole bunch and start eating.  I usually make 1 cup servings into ziploc baggies.

Another idea: I use these sparingly as they shouldn't be meal but Protein bars.  Quick and easy.  I love Quest bars as they are very low in sugar but high in protein.
Fruit!  Throw in apple in the car, your pocket, etc.
These are just a few ideas I have found worked for me and works for my husband.  He used to be on a tactial team and when he was there were nights they were called out and no they could not stop for food.  But having that protein bar or snack in a pocket helped through long hours.

Strawberry Banana Ice Cream

Strawberry banana ice cream 

Ingredients

2 frozen bananas- sliced
½ cup frozen strawberries, sliced
Can add 1/4-1/2 cup milk of needed to make smoother

Instructions:
Place frozen fruit in food processor (a blender could work) and blend until they are the consistency of soft serve ice cream.
Scoop with ice cream scoop and serve immediately. Enjoy!

Running after ACL surgery

One of the things I missed the most about ACL surgery was getting out for my run.  When I run I just forget all my worries, let go of the stresses and just enjoy mother nature- or if I am stuck on a "dreadmill" enjoy my music and still turn off my brain for a while.

After surgery I was in a rish to rehab and get back at it.  However I had to wait 12 weeks.  For anyone who runs 3 months off kills your cardio and you just are not at the same place you were before.  2 weeks off is when your cardio starts diminishing- so you can imagine 3+ months.  at the 12 week mark I began to start jogging (as that was all I was allowed).  At this point it really sank in how much I had lost.  I was huffing and puffing and my lungs killed.  For someone who used to run 1/2 marathons this was depressing.

Fast forward to today- 6 months post op.  I am now running up to 4 miles and getting my cardio back.  My goal is a 1/2 in October.  I will listen to my body in reaching that goal but i have hope it will happen.

My point is there will be obstacles and roadblocks but believe in yourself and keep going.

Here is  fun and quick workout circuit that can be done anywhere--

Quick outdoor workout circuit. Works glutes, abs, arms and legs
 
1. Squats with oblique crunch. Do 40 squats total with 20 oblique crunches each side. Do right side 20 then left 20. Make sure to keep core tight and crunch not just left leg up.  Wen squatting make sure the toes are staying behind your knees.

2. Jumping (or not) lunges. 60 seconds. 
3. 45 second plank
4. 20 wide arm push ups 

Are you sitting for most of the day?

One thing I remember from riding around in a car all day on patrol (or sitting at a desk) was my back killed. Part of this was sitting and part of it was the gun belt. Either way I knew I needed to do something or rih yisk having a continuous sore back or injury. I'll post some back strengthening exercises later this week-- but other things that helped me:
1. Get up- whether it means walking in your patrol beat or walking around the office. Get out at least once an hour (if possible) and stretch your legs and back and walk.
2. If you are a police officer and wearing a duty belt- make sure to try and balance the weight on the belt as best you can. My husband wore belt suspenders for a while (no one could see them) and they helped his back tremendously.
3. Watch your waistline- make sure to maintain a healthy weight as this can also lead to back issues.

Clean Eating Brownie Bites

Chocolate Brownie Bites:

½ cup natural smooth almond butter
1 scoop Chocolate Vegan Shakeology
1 medium ripe banana
¼ cup quick cooking rolled oats
1 tbsp. chopped walnuts

Combine almond butter, Shakeology, banana, oats and nuts in a medium bowl. Shape mixture into the bottom of a square pan. Refrigerate for at least one hour. Cut into 1-inch squares (makes 12 squares). Store in the refrigerator, in an airtight container, if not serving immediately.
Nutritional Information (per serving):
Calories: 101
Carbs: 8g
Protein: 5g
Fat: 6g
Sodium: 45mg

Slow Cooker BBQ Pulled Pork- Simple, Healthy, Delicious

Between running the kids from here to there (and I know as they get older it will get worse) there are days I really need a personal chef.  Since I can not afford one - enter the magic of the crock pot.  I love being able to throw my meal in the crock pot in the morning and then forget about it.  When we finally have time to eat- magically it is cooked and done.  Ok not magically but it's ready to go and I did not have to spend a long time in the kitchen.
So today I thought I would share a favorite recipe of mine that's simple and uses the crock pot:  This is from the Eating Well Magazine.

BBQ Pulled Chicken

Ingredients

• 1 8-ounce can reduced-sodium tomato sauce
• 1 4-ounce can chopped green chiles, drained
• 3 tablespoons cider vinegar
• 2 tablespoons honey
• 1 tablespoon sweet or smoked paprika
• 1 tablespoon tomato paste
• 1 tablespoon Worcestershire sauce
• 2 teaspoons dry mustard
• 1 teaspoon ground chipotle chile
• 1/2 teaspoon salt
• 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
• 1 small onion, finely chopped
• 1 clove garlic, minced

Preparation

1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutrition:

Makes 8 servings
Per serving: 364 calories; 13 g fat (3 g sat, 5 g mono); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.

You are more than just a size

I am so sick of hearing people say others are "fat" or "heavy set".  People are so much more than a weight AND weight can be misleading.  You can have 2 people be the same size and weight and one could be very healthy and the other not- depending on muscle mass v fat mass.  I recently came across this article and just have to share it as I love how this young lady did a video on body image and loving ones self and I had to share it.  http://sfglobe.com/?id=3191&src=share_fb_new_3191

Now does this mean if you are not healthy that you should not work on getting healthy but no matter what your weight you need to love who you are!

5 months post ACL Surgery

I am finally a huge improvement in my knee strength and hamstring. I am running again, swimming, biking and more. Every now and then I do feel a twinge if I move the wrong way but overall much better.
Today the kids wanted to go out biking so we headed out for a family workout session- pretty sure my husband had the easier job with one kid who was pedaling. I was towing 60+ pounds with 2 kiddos for 11.5 miles.

PIYO Plank- core stengthening move

One of my favorite PIYO moves. Works on core strength- PIYO Plank. You start in plank position on elbows. Keep core tight and feet together- You should maintain a straight line from your toes to the crown of your head. From plank position you will pull back into a downward dog position - hold and then back to plank. Maintain a tight core. Your arms should line up under your shoulders.

Low Carb Waffles

Low carb waffles

I'll admit I love waffles and stumbled across this recipe and with a couple alterations made it my own:

Ingredients:
2 egg whites
1 egg
2 Tbsp coconut flour
2 Tbsp almond milk unsweetened (sweetened may be good too)
Stevia for a little more sweetness
Touch of pure honey (about 1/2 tsp)

Directions:
Beat egg whites until stiff peaks form
Once peaks formed add in rest of ingredients.
Mix until smooth.

Heat up waffle iron and when ready pour half waffle mix in. Cook 3-4 minutes until done. Then take
out waffle and pour renaming batter in and cook second waffle. Add a little pure maple syrup and strawberries and enjoy!

Both waffles = 1 serving.

Lower back pain? Moves to stregthen your back

Keeping a strong back can help avoid lower back pain- which is especially common to those sitting for long hours, or if in Public safety the weight of a duty belt can also cause back pain.  Back strengthening exercises: 

1. Hip Bridge: Lay down on your back with your knees bent, hip-width apart. Place arms along side of your body. Pull your abs in tight and raise your hips until there is a straight line between your knees and shoulders. Hold for 5-10 seconds.- slowly lower without touching ground then raise back up. Do 10 sets. 

2. Superman: laying on your stomach- arms at sides with finger pointed towards toes. Using your lower back muscles, lift your chest off the floor not lifting head more than 5-6". Hold 1 minute- repeat 3x
Legs should stay on floor to avoid injury to lower back.
You can do advanced level with arms raised in front of you or more advanced with arms behind eats in a reverse crunch position if you have the strength.

3. Swimming: start in same position as superman but arms stretched in front of you. Raise your legs a few inches around. Kick the legs like you were swimming (flutter kick legs). While legs kicking add in arms (opposite arm to opposite leg). Swim for 15 seconds- lower - repeat 5x.

4. Opposite arm/leg raise: 
Start in tabletop position (on all fours- arms below shoulders, legs hip width apart- straight back). Pull
Abs in tight for support. 
Raise your left leg and right arm- keeping hips square and abs tight so you could balance a glass of water on it. Hold 5 seconds, crunch in and repeat 10x then switch leg/arm. 

5. Cat/Cow Yoga Pose: start in tabletop position. Keeping abs in - Inhale and raise chest and sit bones toward sky- belly "sinks" towards the floor. Hold 3-5 seconds then slowly arch your back, as if you're pulling your abdomen up toward the spine- hold 3-5 seconds. Return to tabletop and repeat 10x

Hope you had a great 4th of July

I hope everyone had a wonderful 4th of July and holiday weekend.  I know I ate a little too much this weekend- between a drink (or two), burgers, ribs and German Sweet Chocolate birthday cake for my husband I know it is time to hit the reset button.  I did still manage to workout though- with some help from 3 little people (yep the kids tried to join in- LOL).  My biggest "helper" was my youngest.  I am doing PIYO and he thinks he can also.  I did manage to get a sneak peek at a little of the program with out him video bombing it :-) 

If you are looking for a low impact but high intensity workout PIYO is it.  I had ACL surgery 15 weeks ago and just a couple weeks ago got the go ahead to jog not run.  For me that is a struggle as I am a runner.  But I am finding my knee still isn't 100%.  PIYO is all about strength and flexibility training and I am loving it!  I am not flexible and this is perfect for me.  It is also helping strengthen my knee more.  Plus the workouts are SHORT so with 3 kids I have plenty of time to sneak one in.

I teach Pilates and am thinking PIYO is a must to get certified in next and start teaching!

3 Day Refresh Complete

I am glad I did the refresh.  It was not easy in the sense I wanted chicken but it was only 3 days.  I was not starving and definitely needed the fruits and veggies.  After 10 days of vacation and not eating well it was a great way to reset my body.  As you can see the bloating is gone!  My clothes fit better, I feel better and I am back on track.

IF you are looking to recover after a vacation or holiday weekend then the Refresh is a great option.

Time for a nutritional refresh

So after summit in Vegas and straight to a cottage with the family- my eating honestly was not great.  But tomorrow I am going to start the 3 day refresh before starting PIYO.  I am looking forward to the refresh because it is not a starvation liquid diet.  I have one shakeology a day and eat meals too!  So while it is lower calories I am eating wholesome nutritious meals.

So happy this was just released and can not wait to share my results.    Here is a peek into what it looks like...  3 Shakeology a day (I just threw in a a couple flavors I had on hand into the pic.  I will probably use my Vegan Chocolate that I LOVE), a fiber boost, vanilla refresh ( high protein shake),  fruits, veggies, health fats and dinners.  I  will warn you it is vegan for 3 days but you can do anything for 3 days- I am not vegan and will miss my meat but my body needs this!

Shaeology- from the Fields Video

Watch the video to see how Shakeology's ingredients are sourced from the world over

Follow the adventures of Darin, Shakeology's Ingredient Hunter, as he finds the ingredients that make Shakeology the healthiest meal of the day.

Welcome

MOST PEOPLE WANT TO FEEL BETTER, GET STRONGER, HAVE MORE ENERGY AND FEEL MORE CONFIDENT IN THEIR OWN SKIN.

SO WHAT’S HOLDING THEM BACK FROM ACHIEVING ALL OF THOSE THINGS?

Is it time, lack of motivation, not having the right workout or simply not seeing the results they’re looking to achieve?

Fitness is a journey but many times people quit right before they start to see the results they were hoping to find. Frustrated and often feeling like a failure, they lose sight of their goal. They give up on getting in shape and wonder why other people can do it while they can’t.

There is no One Size Fits All solution to Fitness other than building a foundation of new, healthy habits to fit you and your lifestyle. A strong foundation that’s built piece by piece, day in and day out. Workouts are a fantastic start, but they simply won’t give you the results you’re looking to achieve alone. To maximize your results, you need to incorporate all the other blocks to a healthy body including nutrition, commitment and a plan of action.

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Learning a new lifestyle can feel intimidating and even overwhelming – but it doesn’t have to be.

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Coach Catrina is dedicated to helping you become your healthier self. With personalized attention to your specific goals and needs, we can create a workout and nutrition plan designed to work specifically for you to make your body stronger, look better and feel healthier, both physically and mentally.

The secret to success may not be easy but getting healthy needn’t be frustrating or confusing. Coach Catrina has a proven road map for success and the ability to tailor an individualized plan to fit your specific needs. I know that when you find what works best for you, you’ll finally see the results you’re hoping to gain.

SO WHAT’S BEEN HOLDING YOU BACK FROM REACHING YOUR FITNESS GOALS?

Whatever it is, Getting Fit with Catrina can help you overcome it. I’m here to encourage you, motivate you and instill the knowledge of what it takes to find a healthier you. Together, we can start building your foundation of fitness. A healthier you is waiting…let Coach Catrina help you get there!

1st Blog Post- Vegas bound for Summit

My first blog post.
I am headed to Vegas today for 3 days of workouts and trainings from the Elite coaches, CEO, Fitness trainers and others from Team Beachbody.  I will also be seeing all the friends I have made through coaching.  More importantly I know I am going to grow and learn so much!   Not only to help others get fit and change their lives, but also to help my amazing group of coaches to grow!  Stay tuned on my facebook page, Insatgram and twitter for the latest news releases this weekend.
While I will miss my husband and kiddos I am lucky to have this opportunity.  They are so supportive of me and in all I do.
Thank you for stopped by my site and checking out my first blog post.  If you are ready to get started on your journey- message me.  I will be checking messages even when out of town.  Now off to the airport- pending the weather does not delay flights.