Think Smaller

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Tapas;

  1. noun, Usually, tapas.(especially in Spain) a snack or appetizer, typically served with wine or beer.
  2. noun, Yoga. the conditioning of the body through the proper kinds and amounts of diet, rest, bodily training, meditation, etc., to bring it to the greatest possible state of creative power.

To preface…sorry if this is a bit rambling. I had a zillion thoughts on my mind as I wrote this. But, I’m learning to live a healthy life and want you to learn the same 💞

 
 

Tapas (🍽 small plates, little dishes and small bites) are getting more and more popular as people are becoming more health conscientious of portioning. Ever since I did the 21 Day Fix, and now the 3 Day Refresh, I’ve learned so much about portioning my food. Over the years our dinner plates have grown 🔺 exponentially. In the 50’s dinner plates in the United States were only 9 inches across, today they’re a whopping 🔺12 inches across. And we are obsessed with filling them. We don’t seem to think we have a full meal unless the plate is completely full. Now keep this in mind as I continue…

“Both men and women in the United States are roughly 25 pounds heavier than they were in 1960 🔺 “….Source:Live Science. Coincidence? I think not

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🛑❌‼️Portion sizes and increased consumption of processed foods & refined sugars are big reasons why we here in the U.S. are getting bigger & bigger. 🛑❌‼️

Over the last, almost three days and doing the cleanse, I’ve dealt with the issue of occasional hunger pangs (most of the time this wasn’t an issue) and depriving myself of my normal eating/drinking. What started as just a cleanse has turned into an almost spiritual journey of self realization. I’ve learned a lot. 💡😯 Like the fact that I eat with a sense of urgency. I think it stems from having many moments in my life when finances where verrry tight and at times it was a question of pay the rent or get groceries and I of course,  paid the rent. My hubby noted that I even always shop like I’m shopping for a dinner party and not just for two, and it’s been true in the past, but I’m learning. We are ok, we are not going to run out of food. That primal voice can just 📢 calm down And it’s ok to be hungry, to feel those hunger pangs. If I’m always full I’ll never really know when I’m truly hungry on a physical level instead of just emotionally. When you’re feeling the urge to eat, pause for a bit and ask yourself, “Am I hungry?” It’s not about deciding if you’re allowed to eat but getting to the bottom of why you want to, if you’re really hungry or just relieving some other anxiety or urge. This is especially true between meals!

 

I love food, I love to fuel my body, love to cook and enjoy the energy I get from a nutritious meal. But I will see food differently now. I understand now the difference between my body needing fuel to function, fuel to function at max (workout/calorie expenditure), and eating out of a taste for something, or desire. By desire I mean cravings, the desire to taste, smell and indulge the sense in food. There’s a time and place for all three. And there should be a balance of all three and as a society,  and I myself forget that and need to relearn it. It is a very zen thing to learn, that kind of balancing in life.

I will do the 3 Day Refresh again. It’s been a great way to reset my brain to keeping on track with my nutritional goals. I know a lot of people do the 3 Day Refresh after vacations and holidays to reset themselves back to focusing on their day to day nutritional goals. There’s also the Ultimate Reset which is usually done in the spring or right after the winter holidays. It’s a 21 day reset. It’s a bit different from the 3 day version but people have had amazing results . I may do it after the winter holidays this year.

“When we apply the yogic concept of Tapas to healthy eating, we slowly burn away self-doubt and build up will power.” ~ Emily Hightower

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We don’t need 12 inch plates. Typically you see a 12 inch plate and then a tiny side salad. Instead, how about we use those 12 inch plates for our salad/veggies and that tiny plate/bowl for whatever your protein & carbs are 😉 We need more tapas, and we need portion control. We need to re-learn and re-think the way we eat. We need more eating to fuel our bodies and less eating to relieve some other urge or desire that’s not met. We need to learn to enjoy a slice of cake 🍰 as a true treat, like a true delicacy. Not like a drug fix from withdrawal. We need to learn to love to cook 🍲🥘🍳 again and all the steps in preparation because it’s an act of love 💚. And we need to feed our bodies like we love ourselves more and want to nurture 🌱 health instead of immediate gratifications. We need to remember to savor every bite, to ☯ mindfully eat.

The Portion Fix is where I started to re-learn portion control. I actually bought the 21 Day Fix fitness program and the portion control system came with. It’s become so popular and so successful🙌 for people that it’s now incorporated into most of or all of the fitness programs now. And they created it as a stand alone buy. The program designed to be molded to your specific needs (weight, goals, energy expenditure…). I HIGHLY recommend this program. It’s a fabulous tool to get you started on re-learning portioning, and it can be tweaked for your nutrition of choice (I hate the word DIEt, hate diets themselves, nutrition plans are a daily living plan), such as Keto & Vegetarian, etc…

Good rule of thumb (without diet specific guidelines or the portion fix) – When plating your food, make half of the plate veggies and salad. The other half should be split into 2/3 protein, and 1/3 carbs. The starchy carb items should be the smallest part of your plate. And can be substituted for healthy fats as part of a KETO nutrition plan!

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This is my last day of the 3 Day Refresh and I’m motivated and eager to get back to my nutrition plan and fitness program I’m doing till the release of Shift Shop! I missed Flow On The Go and Insane Basics because of the Refresh, but tomorrow I’ll be doing Pure Cardio 2!!

 

More Reading: 

A Healthy Summer Plan

18881856_10213530642520268_7167955277931614515_nYesterday (photo) was gorgeous out! Today it’s cooler and overcast. As usual the spring weather here is unpredictable and always iffy for outdoor fitness (aka running). I’m not one of those run in any type weather people, nope not all.☀️🔥 I get dehydrated fast in super hot weather,🌧️prefer watching the rain fall from my window in wet weather and am a ❄freeze baby in cold weather. Sooooo I’m thankful for other ways to get my days dose of fitness in on days like that.

I do go the gym occasionally, but going out to the gym is usually a more planned event with me and Keith. I’ve been training myself to get workouts done earlier and earlier in the day so heading out to the gym can be inconvenient as far as I’m concerned. I’d rather get my workout done and over, get my shower in and get on with my day.  On Demand and at home workouts are perfect for these times. On Demand though has it all. Cardio, strength, yoga, recipes & more. There’s something for everybody’s style, levels & taste.

Plus, you gotta mix it up when it comes to working out. Changing you routine to include cardio + strength + stretching gives you the best overall body conditioning. Strength training and yoga helps runners be better runners. Strength training & cardio give you that continuous calorie burn through the day (why it’s good to get it done in the a.m.) and yoga helps to repair and relax all those muscles you worked.

I have a summer fitness plan in place to do with my team. We even have a nutrition plan set. Having health be #1 and focused on before summer even hits will help us stay focused on staying healthy when all the summer temptations start hitting. This will allow us to indulge once in a while but not lose focus on staying healthy and not letting a day of a little indulgence turn into a week of unhealthy choices. When that happens I know that steamroll effect. You indulge, feel guilty, indulge again and again, let exercise slip away and before you know it you feel like you messed it all up, so why even try. I’ve been there and done that, I don’t want to go that route again. And that’s where accountability steps in and saves the day. Because I have a group of people all focused on the same thing, being healthy and staying on track. The group helps me to stay inspired 😘

 

Here’s the schedule I’ll be on after the 8th of June.

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  • June 9th to June 11th – I’ll be doing the 3 Day Refresh. The refresh is a 3 day cleanse that comes with a meal plan and guide to help rid your body of toxins and to get you ready to make good changes with your health & fitness + BOD Yoga Studio. No running these three days, and no heavy workouts. On the refresh you should either do zero workouts, light walking, or light yoga. During the refresh you are supposed to eat a prescribed meal plan and that meal plan doesn’t give you the extra calories for heavy workouts.
  • June 12th to June 18th – Shaun week on BOD (daily schedule) + my run training 4 days a week.
  • June 19th to July 9th – I plan to continue with Shaun T, but with Insanity Max:30 + my run training 4 days a week
  • July 10th to July 16th – BOD Yoga Studio + my run training 4 days a week
  • JULY 12th THE LAUNCH OF SHIFT SHOP
  • July 17th to August 6th – Round 1 Of The Shift Shop + my run training 4 days a week
  • July 7th to August 27th – Round 2 Of The Shift Shop + my run training 4 days a week
  • August 28th to September 17th – Round 3 Of The Shift Shop + my run training 4 days a week

This has all been an evolutionary process for me. It was a slow crawl back. I’ve had to admit a lot of my frailties and fears along the way. I abused my body with food and I abused my body with lack of exercise. Having a desk job and hobbies that kept me on my butt quite a bit made it even worse. It’s been a lifestyle change, not a diet, that’s been the key to getting me healthy and fit again. And accountability to myself and others is what will keep me there. I owe it to my loved ones to be the healthiest best version of ME that I can be.

PS… If you want to join us, it’s never too late, just drop me a message if you’d like to know more about any of the programs I’ll be doing. They’ll all be on BOD which is the sweet part of it. I can take it on vacation with me and do it in my hotel room via my laptop!!

I’d love to get to know my readers more, what do you do for fitness?

Down 4!

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Coincidence, I say no.
I admit, when I finally ordered and received my Shakeology last month (mid month), I delayed ripping open the bag because I still had some of another brand shake and hate being wasteful. I never really lost weight with that shake, but I bought it and it tasted ok, but didn’t help with anything. I’ve been back to drinking Shakeology on a daily now, a bit over a week. I also stayed faithful to daily fitness (BOD & run/walk/run) and continue to learn and work on healthy  meal planning.

I’m happy to say I lost FOUR pounds this week! Yayyy for Shakeology This was a game changer for me twice before. And twice before I decided cost was more important than my health and walked away from Shakeology to search for a “cheaper” daily shake. During those times my weight fluctuated and snacking was ALWAYS an issue.

I’d been dancing this dance for two years with Shakeology. And when I go back to it, I feel better, lose weight and don’t snack like I was my whole life. My body gets the vitamins and nutrients I KNOW (doctor said so) I lack. I despise taking pills. With Shakeology I don’t have to swallow pills that I choke on and gag over (sorry for tmi), instead I drink a chocolaty shake that gives me the vitamins, minerals, and nutrients I need + curbs my hunger + keeps me from snacking on unhealthy junk + gives me a desert like drink – every single day!

3rd times a charm and I’ve learned my lesson. Shakeology stays a part of my daily health plan. There are always ways to find money for things we want so for the things that can add to our health, it should be wayyyy easier to find a way to afford it.

$$$

So how did I find the money for Shakeology?
Cut back on spending on clothes. Half my clothes buying is because of yo-yo weight loss/gain. Instead I now limit what I have with kind of a core piece wardrobe, things I can mix and match. I’m tired of buying clothes in four different sizes. and it made no sense. It was wasteful money spent. I know what healthy weight I need to be at. I know when a doctor says I am obese, I MUST fix that, permanently. So why am I buying a bunch of clothes I KNOW should be eventually WILL be, too big on me anyway?
Cooking more meals at home. Less eating out. Not no eating out, but those times could instead be planned as something special. When I cook at home I know what ingredients I’ve used. Keith and I now, cook most meals together. So not only does it help the budget, it’s added quality time with my hubby! We’ve made health and nutrition a joint mission we’re on. Instead of him doing his thing and me my own thing, now it’s a team effort. This keeps us from sabotaging each others goals!
Starbucks was an every time we (me and the hubby) were in the car going somewhere stop. First, that can add up to a whole lot of calories + a whole lot of money for a drink, a drink! So yeah, we still do Starbucks. I save it for my girls day out me and my besties here do a couple days a month. And hubs leaves his as an occassional lunchtime treat. AND Shakeology now comes in Cafe Latte (vegan too) and so we make frosty cold Starbucks type drinks right outta the blender 😉
Being a coach I get a discount & if you are military – active duty, reservist, confirmed veteran or military dependent, you get coaching fees waived!
Prioritising health. Nope, this isn’t a money saver. But this is something we all HAVE to do. Or should do. In my 20’s I didn’t worry about gaining weight, high blood pressure, cholesteral levels, etc… And even into my thirties I avoided thinking about it all. After all, I felt fine, right? Well it’s an inevitability that all things catch up with you over time. Years of eating double cheeseburgers, soda pop, smoking, being a couch potato, or even just being naturally thin so thinking your immune to the effects of a bad diet and little to no exercize WILL all come back to haunt you. It’s sad that when we’re young, if not educated about the repricussions of things, or just ignoring the advice of “older” people what will happen will result in years of abuse on our bodies. Abuse with food, smoking, alchohol, and not moving enough to keep our finely tuned bodies in good working order. We have to make our personal healthcare a priority. For ourselves AND for the people in our lives!

Too often we blow small amounts of money daily because of stress over not having what it is we realllllly want. At least that was me. Spending money as instant gratification. And half the time I didn’t even realize how much money I spent on things that would give me immediate gratification to make me feel better over what I felt I couldn’t achieve or attain. Any of this sound familiar? I’ve been working on this issue and realize that I needed to pull my big girl panties up and go for what I really want, no matter how big a dream or how long it may take. Because I AM capable and I CAN achieve whatever I set my focus on achieving.
If you want to try it, try it for a month, with regular exercise and healthy eating (I can even hook you up with eating plans)! You can always cancel so, drop me an email, if you want to talk more about it!

 

Todays’s Shakeology Recipe

1 serving Vegan Chocolate Shakeology
½ banana
1 cup coconut milk
lotsa ice
Sprinkle of cinnamon

BOD Fitness Challenge w/free trial?

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I am really super excited because #1 I think you are getting an absolute steal with this offer and secondly it gives you the flexibility to pick and choose what workout you want to do based on your current needs. And #2 having On Demand at your access will give you so many options to choose from, you will never get bored with a fitness routine again.

I love BOD because you don’t have to continually purchase new programs every time that you finish one.  It allows you to pay a 1 year membership and you have access to every single fitness program that Beachbody has ever released plus all new releases for an entire year!  So, for example let’s say you start out with (where I think everyone should start), the 21 Day Fix and you loved it but you want something more intense, you can just open up your library and move to the 21 Day Fix Extreme or PiYo.   Another plus to BOD is that if you don’t like the program you picked, for whatever reason, you don’t have to return it, you just pick another one 😉  No excuses, your workout is right there whenever you want it. It’s great for traveling because you can access it from your laptop or tablet and GO!

 

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Beachbody on Demand & the 14 Day Free Trial

(14 day free trial and how to access this option)

 

Starting on June 1st of 2017 every single Beachbody program will be available as with the “Beachbody on Demand All-Access” no matter which package of BOD that you choose.  This will include the quarterly, semi-annual, and the year membership.  The BOD free trial lasts for 14 days.   Gone is the 30 day free trial but they will still have in place the 14 day Beachbody on Demand free trial.  The steps to get your Beachbody on Demand free trial are as follows:

  1. Go HERE or
  2. HERE ( if you want BOD w/Shakeology, your best choice for success AND on SALE!!) or
  3. HERE is you’d like BOD and to join my team!
  4. Click the 12 month, 6 month, or 3 month option by clicking SELECT

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3. Then fill in your information and card info this will create your TBB account and log in info for BOD.  It will show Susan Halloran (me ☺️) listed as your coach (you can cancel anytime within 14 days!)

4. Once you have submitted the order , put a sticky note somewhere to remind you the date you have to cancel by. But I have zero doubts that within the 14 days you’ll see the value and how it can change your fitness focus! I am looking forward to getting an email from you so please feel free to CONTACT ME with your goals and any questions you have! Our team, Set Your Soul On Fire, runs private accountability groups to help you every step of the way!

Not Just Workouts, The Total Package

  • Fitness Programs
  • Workout Calendars
  • Program Guides
  • Nutrition Plan
  • Progress Trackers
  • Recipes
  • Free Coach

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Cookie Dough Energy Balls

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Cookie Dough Energy Balls

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 13 servings, 1 ball each

Ingredients:
½ cup all-natural almond butter
¼ cup raw honey
½ cup finely chopped raw almonds
2½ scoops Vanilla Shakeology
2 Tbsp. mini semi-sweet (or dark chocolate) chocolate chips

Preparation:
1. Combine almond butter, honey, almonds, Shakeology, and chocolate chips in a medium bowl; mix well.
2. Roll into thirteen balls, about 1-inch in diameter each.

Cookie Dough Energy Bites

Nutritional Information (per serving):
Calories: 127
Total Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 1 mg
Sodium: 84 g
Carbohydrates: 12 g
Fiber: 1 g
Sugars: 8 g
Protein: 5 g

P90X/P90X2 Portions
½ Fat
½ Single Serving Snack

P90X3 Portions
½ Carb
1½ Fat

Body Beast Portions
½ Starch
1½ Fat

Portion Fix Containers
1 Yellow
1½ tsp.

Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.

Source: Team Beachbody

June – 21 Day Challenge

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I’m super excited! I’ll be doing round two of the 21 Day Challenge starting June 10. Last time I lost 9 pounds and inches all around. It’s time to put together a challenge group because summer is closer than we think. And we all need encouragement and support along the way.
The challenge will be 21 days. You will be given a meal plan to follow with portion control containers to measure out your food. You will be doing 30 min workouts. You will be drinking Shakeology every day to curb your cravings and keep you from eating between meals. This will all be done in a PRIVATE Facebook group and the goal is to help you stay accountable and to make your 21 day journey FUN!!!
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Comment below with your email address or email me at runningtozen@gmail.com for more details. Excited to work with those who are ready to COMMIT!!
*U.S. & Canada only
 ** Last day to apply/order June1st (to insure arrival time)

Parsnips & A Recipe

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ROASTED AUTUMN VEGGY DELIGHT
INGREDIENTS
1 pound small red-skinned potatoes, quartered
2 cups peeled butternut squash, cut into 1/2-inch chunks
2 large carrots (purple or orange), peeled and cut into 1/2-inch-thick diagonal slices
2 parsnips, peeled and cut into 1/2-inch-thick diagonal slices
1 rutabega, peeled, cut into 1/2-inch cubes
2 to 3 cups packed kale, rinsed and chopped
3 tablespoons olive oil
1 tablespoon chopped fresh rosemary
1 cloves garlic, minced
sea salt and freshly ground black pepper, to taste
INSTRUCTIONS
Preheat the oven to 450°F. Lightly oil two large, rimmed baking sheets.
Combine the vegetables, olive oil, rosemary, garlic, salt, and pepper, to taste, in a large bowl and toss by hand to coat. Spread the mixture evenly onto the baking sheets and bake for 15 minutes on separate oven racks. After 15 minutes, stir the vegetables with a spatula and return to the oven, switching the rack position of the sheets. Bake for 15 minutes more, or until the vegetables are tender and browned.
YIELD: Makes 6 servings.