2 Acorn Squash
1 pound Italian seasoned ground chicken
2 cups celery chopped
1/2 medium onion diced
1 Apple pealed and diced
1/2 tsp pumpkin pie spice
1 package instant brown rice
Preheat oven to 400
Cut Squash in 1/2 and scoop out seeds.
Place squash face down on cookie sheet with a little olive oil. Bake for 30 minutes.
Sauté onion and celery together add apple and set aside. Sauté chicken and add rice onion, celery and apple mixture. Add in pumpkin pie spice. Stuff Squash with mixture and Bon appetite!
Kim Kloster via Pinterest
What happens when you start believing in things you cannot see? Suddenly things that seemed impossible become possible. I had the opportunity to speak at a Mom's Group at Westminster Chapel the other day and they left the topic up to me. As I pondered what I was going to speak about I started to ask God to show me what he wanted me to talk about. The words "Nothing is Impossible" kept coming to mind so I decided to look up the verse in the Bible Matthew 17:20 that I know talks about this. I am well acquainted with this verse because when I first opened Shine every time I would have a hard day or want to quit this verse seemed to come to mind. The verse goes like this "I tell you the truth if you have faith as small as a mustard seed you can say to this mountain move from here to there and it will move. Nothing will be impossible for you" Mathew 17:20.
Reading this passage struck me this time because it was talking about change, and how change only happens when we first believe that it can. In our fitness journey we have to have faith in ourselves that we can transform our body from its current place to the place we want it to be, before any transformation takes place.
So what does it mean to have faith?
Faith is truly belief in something that is unseen. When you first decide to sign up at a gym or you lace up your running shoes for the first time you are putting energy toward something that is unseen a future Hope of more energy, more strength, fitting into smaller clothes, feeling sexier for our spouse something that you do no currently have that you desire.
After having Kayla and allowing my body to heal for the first 7 weeks the Dr. had finally cleared me to get back into the gym. I remember feeling overwhelmed with my body being somewhat scared and wondering if I could really get my body back to where it used to be. There were many days where I lacked belief which is crazy because I have helped tons of women transform their bodies and I know that Strength Training 2-3 days a week and following a plan works! I have watched it work hundreds of times. Yet I still had many moments of self-doubting and thoughts of "I wonder if my body will ever change." Just because I had seen change happen before didn't mean I still didn't need to have faith in myself on my journey.
Here are my five ways I increased my faith and belief in myself which eventually led to getting me back in my pre-pregnancy jeans:
This week think about your belief whatever you are believing about yourself will come true. Use some of the strategies that I listed above to increase your Faith and have greater results in your fitness!
What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
Being pregnant for the last 9 months and having pretty much no control over my body has given me a new appreciation for my body and what I am capable of when I am not pregnant. Recently I found myself looking through old Facebook photos and thinking I actually looked pretty good in some of these photos (says my 9 month pregnant self), I was envious of what my body used to look like! Thinking back to when these photos were taken, I remember my internal dialogue and it was not, "I look pretty good," it was more like:
"I wish I had arms like her," or
"I wish my stomach would look like that."
"I am really going to dial in my nutrition this week so I can look like that."
Even as trainers, we struggle with comparison and trying to keep up with appearances.
In our world of instantaneous photos and images, it is so easy to compare our life to someone else's Facebook life. (The life we let everyone see)
Often we can see images and think, "I am not good enough or I could never look like that." Keep in mind, you are just seeing an image not the 6 hours a day that person puts in at the gym or the boiled chicken and veggies they eat to look that way.
When we start to compare ourselves to others, we typically only compare one aspect of our life, not our whole life. Comparison steals our joy and doesn't allow us to fully enjoy the moment because we are constantly focused on what we don't have instead of on what we do have. When we start focusing on the blessing of what we do have, it shifts our mindset and we are able to find joy in the moment. For me, while I was pregnant, I found myself getting frustrated on how my body was changing. Although when I switched the focus and focused on the fact that my body is creating another human, I was able to find joy in the moment.
So what do you need to focus on to find joy in the moment? Is it that you are capable of doing something you could never do before? Or that you finally fit into your size 8 jeans that didn't fit a year ago?
My challenge this week, is to give yourself a compliment and the grace to love the body you have because you only get one.
Creating content that meets your everyday needs.