"Getting Back to Self Care" Accountability Challenge Group

Let's get personal. Over the last year, I have been able to successfully get the weight off and keep it off. That's 30+ pounds of excess baggage that is no longer there. It wasn't easy and it took work. There is no sugar coating that. I am without a doubt in the best shape of my life, including those days in high school where I was the Captain of the basketball team. More fit than I've ever been, thinner than I have ever been so why is it that each day I still wake up and often one of the first things I think to myself is --> "Is my belly hanging over". Say what. Craziness here. Let's be real, this is not healthy. I wish I could shake myself because deep inside I know that this is NOT IMPORTANT to who I am at the core, but there it is. Hate talk first thing in the morning to myself. It's a habit that I developed far too long ago and is a habit that I would like to very badly break.

While I have come so far in learning to love my body and on the surface I truly do. I love being able to walk more confidently in public. I love not having to worry about whether something will fit. Well actually I now worry that I need to buy new clothes because they are getting too baggy, but the 90's are coming back right. ;) But if I was to strip all that away, I still have to talk self love to myself consciously every day. When I say something unkind, I make myself say something kind right back as a counter. It is my daily practice and daily struggle. While I know that my worth is not defined by how much I weigh or whether my jeans are tight, I ultimately am still there. I know that I am not the only one who struggles with this mental exhaustion, so let's tackle it together. 

We are our worst enemies and harshest critics. So here's what I'm thinking. I'll be hosting an accountability group where we will focus on clean eating, fitness, nutrition and self love. For 30 days, here's what we will do:

1. Practicing Self Care & Love: Each day we will work on a becoming better mentors of our body both mind and body. There will be assignments for us to complete to help teach us how to better body images and how to practice self love for the remainder of our lives. Being kind to ourselves as we would be to our best friend. 

2. Clean Eating: This is vital for creating a happy healthy body. Good food in... happy thoughts out. We'll learn how to eat clean, what it means and what porportions are correct for our body. This is the foundation to a healthly life body and mind. 

3. Workout: Believe me, working out naturally brings you first love. First, it simply makes you happy. Endorphins start to flow and happy dances start to happen. Accomplishing an extra rep or going an additional minute in a workout also makes you proud of yourself. There is no better feeling than being able to say, "WOW. I did that". Believe me, you'll be getting stronger and fitter and it just feels amazing. The extra room in your clothes is the icing on the cake. 30 minutes each day is what I'm asking. 

6. Shakeology: Each day we will drink our Shakeology. It is going to boost your immune system, give you the energy you need and the nutrients that are vital for your body to function at optimum health. It will help you fight cravings, keep you full and become the one meal you look forward to each day. If you want to learn more check out my post here. 

7. Accountability Group: It's so important to have a system to help keep you accountable. This challenge group will be just that. We'll hold it on a closed facebook group where only me as your coach and your fellow challengers will be able to see our posts. I always find that when I'm part of a challenge group, I am better at staying on track consistently because I have my fellow challengers to report to. In my last group 5 of my challengers lost between 5 and 8 pounds in 21 days and we're here for 30. It becomes a great support system to hold you accountable and keep you motivated in a friendly supportive atmosphere.

This September I want to start to work on that while also working on us becoming the healthiest versions of ourselves with clean eating and fitness. I will be hosting a different type of challenge group this September. This upcoming month we will focus on challenging our mind and our hearts to view ourselves with light and love. It's just not all about the weight, it's also about creating loving, kind hearts and minds along with it. Be kind to yourself. 

If your interested in joining us, please fill out the application below, message me on Facebook or email me at jennifergunnell@gmail.com. 

I so look forward to having you in our group. 

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Fixate Review: Zucchini Spears

Last week I got my very own copy of Autumn Calabrese's new cookbook "Fixate". If you don't know who Autumn is...she's the creator of the fitness program 21 Day Fix which has helped me get in the best shape I have ever been in. For me, what is key to the program is the nutrition aspect that includes portion control containers which take the guess work out of the questions "what's for dinner". It's so simple, if it fits in the container and is the right food group for the container it goes!

It's here! 

I've been following the container system for over a year and highly recommend it for everyone. If you are having a hard time figuring out how many carbs/proteins/fats you are supposed to have... this is the system for you. After a year, I have some pretty good 'go-to' recipes but it was starting to get a little stale in the house. So, when they announced the new cookbook I was excited to try some out. 

Over the next couple of months, I'll review recipes from the book to give you a guide on what's good, easy, and maybe what wasn't a huge hit. 

First one up... Zucchini Bake. 

This one makes 4 servings, about 10 mins prep work and then 20 mins in the oven. While its cooking you can do whatever, so very quick and simple to prep and make. It is both gluten and vegan free. One thing I love about these recipes is that it will tell you if it is gluten, vegan, vegetarian or paleo friendly. So you if you have any specific dietary restriction or goals it's all spelled out for your. For this recipe, it is both gluten free and vegan friendly. 

Lastly, it is 2 green containers and 1/2 blue container if you are following the 21 Day Fix plan. If you have trouble getting in your greens. This one is for you. 

This recipe has become a favorite of mine. It's simple and packs a lot of flavor. The recipe mixes several flavors in to create this complex meld of yumminess. Citrus, Parmesan, herbs and zucchini mix together perfectly. YUM. 

And its simple, mix your starting ingredients together... 

Then brush on your zucchini spears...

Bake for 15-20 mins... 

And voila! The perfect veggie side is ahead. 

These were a hit and I've since made them three more times. EEEK. When I like something I tend to over use it for awhile, but this one is so tasty, it doesn't even feel like you are eating healthy (but I assure you, you are). 

We paired it next to our healthy pizzas for a Friday night movie night of yummy eats. This one's a winner! 

Yum!

If you would like more information on joining my upcoming 21 Day Fix challenge group for support and accountability please complete the application here!

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Weekend Success

So, you've just started your fitness plan, you are eating healthy, it's day 5 and OH NO, the weekend is here. Now what. There are temptations galore. Not only do you have a night out with the girls or boys, your child has a birthday part and there is a brunch planned with friends on Sunday. I'm sure the question is going through your head, "how am I going to stay on track?"

Here are some tips to help you through.

Full week plan, including weekends,
on the fridge.

1. Get your mind straight. 

I've said it before and I'll say it again. If you aren't committed mentally, you will fall to temptation. So right now, this moment. Commit that you will stay 100% committed to your goals. When someone asks you if you want a drink, have your water in hand and politely deny. These two things help me when I'm nervous about staying on plan. First, tell a friend or significant other that you want to stay on track and on plan at the event you are attending. Give them permission to give you eyes or nicely tell you "no" if you are going astray. Have an accountability partner. Second, write your goal of staying 100% on plan this weekend somewhere BIG. I write it on my refrigerator white board. Nothing like seeing your commitment every time you pass the fridge. Sign it and commit to yourself.

2. Plan ahead.

If you are headed to a restaurant, go to their website and look for options that fit your clean eating plan. Ask for no oil, steamed veggies. I often order sides to get my meal just how I like it. Think outside of the box, just because its one way on the menu doesn't mean they can't make adjustments in the kitchen. Order what YOU want to eat, not just how the menu reads. You'll be surprised how satisfied you are after leaving the restaurant. Not only will you feel PROUD for being good, but you will also feel lighter and not stuffed. While everyone else is ready for their food comma to set in, you'll be up for more activity and fun.

Plan for the pool, Shakeology for lunch. Don't skip a beat.

If you are headed on vacation or to a sporting event, pack a cooler full of your favorite clean foods. Add in an extra snack just in case and eat from the cooler. Not only will this save money, but it will keep you eating the foods you love and know and won't leave you starving with only nachos on the menu. My cooler and I are great friends. She goes everywhere with me even to my parents house. You just never know when a trigger or craving hits. Having your clean foods there right with you will help you make better decisions. Every little better decision you make will add up in the end to a more healthier vibrant you.

3. Drink lots of water.

Staying hydrated will keep those bad decisions away. I promise. Always have your water bottle right by your side. At a restaurant, order water. You'll save so many calories just in this one act. Water, water, water. Dehydration often masks itself as hunger. Keep drinking and stay hydrated.

Checklist going out the house:
Keys, phone, wallet, sunglasses, WATER BOTTLE.
Home dude comes with you everywhere!

4. Act like its a weekday. 

Okay, so there is no 9-5 going on, but its still a day. Act like its the weekday and eat like you would during the week. Workout like you would during the week. Plan your meals out, follow your plan and treat this Saturday or Sunday as you would any other day. I have the same breakfast, snacks and lunches that I would during the week. Not only does it save brain power of figuring out what's there to eat, but I know that during those meals, I'm making good decisions for my body. Treat these two days as though it was a weekday. It's just a weekday that you get to spend with your family and friends with a little more fun. ;)

Workout just like a weekday. 30 mins is all it takes.
You will thank yourself when you finish. Promise.

Just remember that you are not depriving yourself of life. Often we think that because we aren't indulging we aren't living, when it's completely the opposite. By not indulging we are giving ourselves life! Not only will we live longer more fulfilling lives, but we will also feel lighter and less bogged down by that heaviness that comes with bad eating choices both mentally and physically. Choose well this weekend and let me know how it goes.

If you would like more information on joining my challenge groups, please fill out the application below.

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Blackberry Chocoloate Shakeology

Ready for a change up from your "go-to" Shakeology recipe? This is a guaranteed hit! I was a little worried about putting blackberries and chocolate together, but though, hey why not. Let me tell ya...I was overwhelmingly surprised. It was CRAZY DELICIOUS. Definitely worth a shot while blackberries are inexpensive and in season. :)

Oh and did you know that blackberries contain 50% of your daily Vitamin C needs! Cha-ching!

Summer Time Blackberry Chocolate Shakeology

• 1 scoop Chocolate Vegan Shakeology
• 1 cup water
• 1 cup almond milk (or your favorite milk)
• 1 ice
• 1 cup blackberries

Thow it all in your Nutribullet or blender and GO FOR IT. Yumminess + dense nutrition is soon to come. 

Want to know more about the greatness that is shakeology? Check out this post. Truly, this was a life changer for me.

Nutritional facts: 257 calories or 1 red, 1 yellow, 1 purple

Enjoy!