The Last Week of 2015 - Maintaining your Waistline

Now that Christmas is over - a lot of us are regretting all of the binging that just happened.  All the tasty treats, Christmas cookies, and desserts.  SMH, I know exactly how that feels!

It happens and we are human.
So what can you do to rebound with some damage control?

With the New Year coming - you know that the rest of the year isn't looking too healthy and you know you are "planning" to change for the new year.  So we are just going to wait until that hits, right? 

Here is some tips to help get you through these final days of 2015 without having to wear your fat pants. 

1.  Plan your day:  Yes, plan it!  You know that you have a breakfast date or lunch date with pastries, bagels, and muffins.  It's OK, enjoy that.  Though make it an effort to eat healthier the rest of the day.  Pile on the veggies for lunch and dinner as well as lean protein.  Lighten up on the carbs and starchy veggies.  You'll probably notice you are less hungry after such a big meal.

2.  Make your last meal the healthiest:  Supper doesn't need to be a huge meal!  You probably won't burn all those calories anyway before heading to bed for them to turn into fat over night.  It's dinner time and you realize you have skipped breakfast, you ate out for lunch and you randomly snacked through the day.  Make sure that your last meal of the day is a great one that is well balanced with a lean protein, a healthy whole grain carb {quinoa, brown rice, sweet potato} and some steamed veggies.  End the day on a positive note. Make sure to have your last meal at least 3 hours before bed.

3.  Drink your water:  If you have a binge all day - this is especially important.  Drinking water is going to keep you hydrated and your metabolism going!.  It'll flush and help you digest all the bad choices you made throughout the day!

 4.  No Excuses, Get Moving:  Exercising is awful after making bad food choices.  You feel sluggish and don't have much energy, but getting that workout in is crucial! Get up and get your mind in the right place by doing a killer cardio sweat session!  The psychological effects are sometimes more important than the physical effects. 

5.  Curb your morning carbs:  If you binged the night before, try eliminating your carbs at breakfast. This gives your body some time to use up what it has stored rather than overloading your system with more. Stick with eggs, veggies and healthy fats like avocado and skip the cereal!!!  
 
6.  Don't give in:  I know that binging can become a vicious habit and it takes some will power to overcome those emotional moments where you want to eat.  But just because you had a bad meal or a bad day doesn't mean that YOU are a lost cause.  You just pick yourself back up, you look at the positive, you learn from the situation and you keep moving forward. That is the best that you can do!!  

If you are interested in starting your fitness journey in the new year and staying accountable, I'm hosting a New Year New You group for 21 days to help us all start the New Year on a great note with learning good habits! It starts on the 4th of January. For the details complete the application here:

https://slimmerkimberc.wufoo.com/forms/kimbers-online-accountability-group-application/

Hammer and Chisel - Review

 

If you have been following my health and fitness journey you know that I am wrapping up week 2 of The Master's: Hammer & Chisel.  Today is day 11!  It's been a great program so far and I am motivated to continue!  There are 12 workouts in the base kit alone and that doesn't count the deluxe workouts or the bonus workout you get when you order through a coach (like me)!

 

I can honestly say that I feel completely rejuvenated in my workouts.  I have been definitely getting bored with my other programs.  I like to switch things up often, I'm pretty sure it's the only way I've stuck with working out for over a year now!  Anywho, Hammer and Chisel came at the perfect time for me.  

(Energize - Pre-Workout, Better than COFFEE!)

 

After week 1 was over, I felt amazing and like I accomplished something.  No skipped workouts.  However I didn't feel as sore as I was expecting.  When I start a new program, that first week is usually brutal!  However, it is urged that you pair this workout with the Beachbody Performance line - especially the Energize and the Recover.  Recover is meant to nourish your muscles that just did an extensive workout and prevent that post-workout soreness.  Energize - Is my JAM!  I get up really early to get my workout in and sometimes my body is just NOT feeling it.  Energize sends a surge through my body waking it up and allowing me to push hard through my entire workout! 

(Recover - Post-Workout: Tastes like Nesquick, such a TREAT!)

The program comes with a nutrition plan that follows the container system!  This is one of my favorite parts!  There is zero guess work, weighing, or counting calories.  Just fill up your containers and go!  The nutrition plan is CUSTOMIZABLE based on you and your goals.  If you want to lean out, build muscle or maintain - there is a simple calculations to how much food you will get.  Trust me, you will get PLENTY of food!  I do allow myself a cheat meal each week, though not in the plan, this is my personal rule for ANY program I follow.  

The meal plan for Hammer and Chisel is truly easy to follow.  I am doing plan A because my goal is to lean out.  If I was wanting to build muscle - I would be eating on plan B.  I am drinking a ton of water which I normally do anyway.  I drink about a gallon a day.  I'm super excited to do this program along side my friends and fellow challengers so we can keep each other accountable!

 

With my group - I plan to post my personal meal plan each week so my challengers can get some ideas, if they need them. :)

The workouts are challenging yet they are very doable.  This program is NOT for beginners.  If this is the first program you have ever done that includes lifting and cardio - I suggest beginning with a different program and setting a goal to do this next.  If you need help starting your journey, feel free to contact me any time and we can get you started!  

 

If there is ONE thing that is my favorite about this program - it's the variety!  Workouts change every day and each week is different and more challenging!  I tend to have workout ADD - so when it switches up it's perfect.  I'm always excited about what is coming next.

If you are interested in doing the Hammer and Chisel Workout Program, please complete the application here: https://slimmerkimberc.wufoo.com/forms/kimbers-online-accountability-group-application/.

I am currently accepting applications for my January 4th New Year New You Challenge Group.  If you are ready to start you fitness journey, but are not ready for the Hammer and Chisel program - my group is open to everyone - just fill out the app. 

Make sure that you link up with me if you do not have a coach.  A coach is someone just like me that can help you with the workout program, with staying accountable, on track and focused on the results that you want.  I'd really love to help you!

21 Day Fix Approved - Baked Ziti (PLUS hubby and kid approved)

Are you looking for that perfect comfort food dish - but without all the calories and fat?  Aren't we ALL?  What about something that you can prep before and stick in the oven on a busy week night?  Also, have left overs for cheap healthy lunches for days to come?  YES! PLEASE!

The best perk of ALL about this dish - my family LOVED it!  My hubby was skeptical - when he asked what was in it - I said meat, cheese, and sauce.  Of course, he's a major beef person so he asked, "What kind of meat?"  UGH, so I mumbled "turrrrrkey" under my breath.  He proceeded to eat it and actually said - he could eat that every NIGHT!  YES!  That's a WIN in my book!

I found this recipe on the internet and modified it to my tastes and the quantity I was looking for.  I wanted an entire 9" x 13" pan so we could have dinner and I could eat on it for a few days for an easy lunch at work - that left me satisfied.

Here is the recipe:

Ingredients

• 1 box Whole Grain Pasta
  
• 2 red containers - Part-Skin Ricotta Cheese
  
• 2 cans Organic Tomato Sauce - Compare for sodium content
  
• 1 lb Lean Ground Turkey
  
• 1 cup Italian Cheese - Shredded
  
• 1 tsp Balsamic Vinegar
  
• 2 tsp Honey
  
• 2 tbsp each: Garlic Powder, Onion Powder, Oregano, Basil, Parsley, and black Pepper

Directions:

If intended to eat right away, preheat oven to 350 degrees.

Cook the noodles until al-dente, drain when cooked.  While pasta is cooking, brown the ground turkey.  Drain the excess fat from turkey after cooking.  In a large bowl, combine ricotta, tomato sauce, honey, vinegar, seasonings, cooked ground turkey, and the drained noodles.  Stir until well combined.

Pour mixture into a 13" x 9" pan.  Sprinkle Italian cheese on top.

Bake at 350 for 20 minutes, or until the cheese has melted and bubbly.

If you are saving it for a dinner in the near future - cover in foil and place in the refrigerator.  When ready to cook - preheat over to 350 - cook for 1 hour (or until bubbly) remove foil and bake for 10 more minutes to brown the cheese on top a little.

To apply to your 21 Day Fix meal plan - use your green container to measure the serving size.  Each serving will count as 1 yellow, 1 red, 1 green, 1 blue.  This recipe should make 12 servings.

Enjoy!

My Secrets for Getting Up for a Morning Workout

As we head into the winter months - throwing off those warm covers and jumping out of bed to get a workout can be even more torturous than in other seasons.  However, getting your exercise on before the sun is out - is definitely worth every last effort.  Research suggests that early morning hours are the best time to get your sweat on - it's boosts your metabolism for the day, your energy level is lifted, and sets your mood to be fantastic for the day!  

I personally workout in the morning because I know how much better I feel starting my day this way as well as I know I won't do it after work.  I have less motivation as the day drags on.  Therefore, morning workouts are perfect for me.  Here are my PERSONAL tips to getting up early and getting your workout in.

1)  Be PREPARED - If it's setting out your workout clothes the night before - or you literally sleep in your workout garb (like I do), being prepared when your feet hit the floor is essential.  All I have to do to get ready for my workout - throw up my hair and my shoes!  Super easy - and little effort needed.  The night before I also know EXACTLY what I'm going to do for my workout.  I normally follow a program - but getting up and then figuring out your plan wastes a LOT of time.

2)  Turn on the LIGHT - I get up and turn on my kitchen lights and do some work in the kitchen.  I make my hubby's lunch first before my workout - it gives me enough time to let the bright fluorescents start waking up my brain.  If for some reason the sun is out - natural light is best.  However at 5 am - generally there will not be any natural light available.  

3)  FLUID - I believe drinking ice cold water first thing - helps wake me up.  I also drink a pre-workout by Beachbody called - Energize.  It has a great taste and powers me through my workout.  So while I'm doing my kitchen work - making hubby's lunch - I drink my pre-workout.  By the time I'm done making his lunch and putting on my shoes - I am powered and ready to ROCK!  

4)  Go to bed EARLY - This seems like a very great idea.  However I know for those night owls how hard it is to fall asleep anywhere before mid-night.  If you intend to get up early - plan to get between 7-8 hours of sleep!  This is so important.  Your body needs that rest especially if you are going at it hard with your workouts.  I personally go to bed at 9 pm and get up at 4:30.  

5) Set MULTIPLE alarms - Everyone knows that snooze button is going to be hit or you'll just turn off your alarm.  I set multiple alarms knowing I have plenty of time to prepare to get out of my nice cozy bed.  My husband isn't a fan, but it works for me. :)

Those are my top 5 tips for getting up early and getting the workout in before starting your day.  There may be more tips out there that may be perfect for other people.  If you have any personal tips - I'd love for you to comment with them below!

Chocolate Pumpkin Pie Shakeo

I've been CRAVING pumpkin everything!  Pumpkin rolls, pumpkin pie, pumpkin spice lattes... anything.  Though all of that stuff has consequences that I wasn't willing to deal with.  So - I decided to add pumpkin to my superfood shake!  It was AWESOME!  I thought it was better than without the pumpkin or pumpkin spice added :)

As promised, here is my recipe I used:

Just throw all the ingredients in a blender and blend until smooth and frosty like.  Enjoy!

P.S. If you are like me and didn't have pumpkin pie spice - I made my own with spices I had on hand.  The recipe I used is here.

Join My CIZE Private Test Group!

Get READY to CIZE it UP!!

Do you like to DANCE? Can you not dance to save your life (like me)?  Do you just want to improve on your skills?  What about while getting a bad ass workout going at the same time???

With Cize coming out - this gives you the BEST opportunity to learn some great moves in the privacy of your own home!  Yep, you heard me!  No making a fool out of yourself in a public class and you get Shaun T. to teach you right in your living room!  Isn't that awesome?!?

Cize officially launches July 16th and will be available online July 20th. I will be doing a PRIVATE test group starting August 3rd.  We will dance our butts off and have a good time doing it!  In this private group, you can expect fun, accountability and even some nutrition.  We are going to have a BLAST!

To get on my list for the official LAUNCH e-mail and more information as it comes available - shoot me an e-mail at kcrull86@hotmail.com



CAN'T WAIT to try Cize??? Get a FREE 1 month trial of Beachbody on Demand that has a sneak peek of one of the dances from the program.

Want to try the FREE 1 month trial? Follow the links below!

United States:

http://teambeachbody.com/tbbsignup/-/tbbsignup/club?referringRepId=498045

Canada:

https://www.teambeachbody.com/en_CA/tbbsignup/-/tbbsignup/club/?referringRepId=498045

Get READY to CIZE it UP!!

Slow Cooker Chicken Teriyaki

With swimming lessons still in full swing, there is little time to cook between work and the pool - so this entire week I have tried different slow cooker meals.  This meal in particular did go over well with the family.  Rylie really liked the juice on the chicken and ate all the rice.  I have realized getting her to try new things is going to be a struggle every time.  At first, with every meal this week she says she doesn't like things based on smell.  I know right?!  Just because it is different, she is definitely not cooperating.  When I made her eat the chicken and rice - she ate all of it!  Though definitely not one of her favorite meals, I believe it is a sign that she is starting to open up on these new recipes.

Now this meal is not completely clean - unless you can find a teriyaki sauce that is just awesome!  In my little home town grocery store, there were a few different marinades but I had found in the Asian food section the store brand teriyaki sauce is the only one that did not have high fructose corn syrup.  Yes - it has sugar in it and soy sauce.

Here is the recipe if you are interested in trying this with your own family.  Thanks to ringaroundtherosies.net

Ingredients -
1 medium sweet onion cut into large chunks
2 boneless skinless chicken breasts
1/2 bag of baby carrots
2 cloves of garlic - minced
1 large can of pineapple chunks
1/2 cup teriyaki sauce

Cook on low for 6-7 hours.  Serve over hot rice.

Note: to make this a freezer meal - double the recipe and bag in 2 gallon sized freezer bags.  When you thaw and dump into the crockpot - add another 1/4 cup of teriyaki sauce.