Motivation Monday

by Carrie on June 24, 2013

A little Motivation Monday for y’all! ;)

 

Workout Motivation

Motivation Monday

motvation Monday

Fitness Motivation

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

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15 Weight Loss Tips

by Carrie on June 20, 2013

 15 Weight Loss Tips

Here are 15 weight loss tips to help you out on your weight loss journey!

  1. Journal- Get a journal and start writing out what you are eating and how you are feeling when you eat. Are you mad or sad?
  2. Write it down- Write out your goals. What do you want? Do you want to lose 50 pounds or just look good in a bathing suit? What ever your goal is write it down on paper! You are more likely to achieve your goals if you write them down!
  3. Start chugging- A good rule of thumb on how much water you should be drinking a day is 1/2 your body weight in ounces. So if you weigh 15o pounds, you would need to drink 75 ounces of water a day.
  4. 1 Small change, BIG results- Start by changing one thing with the way that you are eating. For example, cut back on the amount of soda that you drink in a day until you stop drinking it all together. When you get done with that, then move on to the next thing you want to change.
  5. EDUCATION- I cannot stress this enough! If you are looking to make lasting changes in your health and stay at a healthy weight, you need to learn as much as you can about foods and the way they affect your body. The more you learn about and know the greater success you will have!
  6. Get active- Go out there and get more active! Go play with your kids on the trampoline for 5 or 10 minutes and work your way up to doing more. Push yourself a little bit more each and every time, because I KNOW YOU CAN DO THIS!
  7. Pretty pics and numbers- Make sure to take before photos and measurements. When you see yourself in the mirror everyday it can be hard to gauge just how much your body is changing. By taking pictures and measurements weekly you will keep the motivation high!
  8. Sleep- Your body needs at least 7-8 hours of sleep a day. Your body is going through some major changes. When you sleep your body gets to work at repairing and replenishing its self.
  9. Support- Get daily support and motivation in the Healthy Warrior Starter group.
  10. Eat at least 1200 calories a day- Make sure you are eating at least 1200 calories a day! Anything less than that, you are putting your body into starvation mode and you will not lose weight.
  11. Lock and load- Make sure that you keep healthy snacks in your car or purse, so if you get unexpectedly delayed you are prepared. Coco dusted almonds in the single serve bags are my favorite go to snack! ;)
  12. Eat every 2-3 hours- Make sure that you are fueling your body with healthy food every 2-3 hours.
  13. Turn it up- Turn up the music when your favorite song comes on and jam out!
  14. Go heavy or go home- Start lifting weights, even if you just have a full shampoo bottle, pump that bottle! The more muscle you have in your body, the faster you will burn up all that fat! ;)
  15. Believe in yourself- Believe in YOU, because I sure believe in YOU!! :)

 

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10 Meal Prep Tips for Busy Moms

by Carrie on June 13, 2013

Busy #mom meal prep #tips

 

Your busy with work, being a chauffeur for your kids, and all the endless daily tasks. Do you really have time to stop and make a healthy meal? My guess is probably not. So, you just grab something that is quick and easy and out the door you fly again. What you grab might not be the healthiest thing for you or you just totally forget to eat. I used to do this all the time(especially forgetting to eat). Here is 10 Meal Prep Tips for Busy Moms!

Game Plan

Plan ahead! The key to making sure that you are properly fueling your body and not starving it or depriving it is planing. By planning out your meals this will also help you to control the amount of calories that you are eat a day. You’ll also be less likely to binge.

 

Here are 10 Meal Prep Tips for Busy Moms

  1. Schedule your meals. Schedule your meals for the week so you know what you are eating for the week.
  2. Shopping list. With scheduling your meals, writing down your shopping list will become so much easier. Stick to your list and get what you need for your meals.
  3. Cook in bulk. When you prep meals, make double and freeze or refrigerate  half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you’re going to eat, then shop accordingly so you always have healthy food on hand. When you prep a meal, cook more vegetables and meat then you’ll need, and use leftovers in the next day’s food plan. You can also chop extra veggies and store them raw in the refrigerator for a quick and easy salad later.
  4. Portion food into single servings. Measure out trail mix, nuts, Protein Powder, veggies, and fruit into bags or containers. If you’re in a rush to leave the house, just throw what you need in your bag or car. You can also keep protein bars on hand for a on-the-go snack.
  5. Organize your kitchen. Have all your most used ingredients in a place that is quick and easy for you to grab.
  6. Keep it simple. You don’t have to prepare a huge feast five times a day to eat well. When you’re on the go, choose things that are portable and don’t require a lot of fuss, like:
    • hard-boiled eggs
    • grilled chicken and a salad
    • canned tuna or chicken and brown rice
    • sandwiches on whole-grain bread or wraps
    • nuts and dried fruit
    • string cheese
    • yogurt and fruit
    • Protein Powder
    • veggies and humus
    • Shakeology
  7. Anticipate busy days. If you know your kids have soccer practice every Monday, then make that night’s dinner quick and easy. Maybe that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love making their own pizza). Or you can defrost a meal you’ve frozen ahead of time, so it’s ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn’t interfere with your weight loss.
  8. Do what works for you. You might want to take one day during the week and make all your meals for the week or you might just want to make up your meals the night before. Just make it work for you and your schedule.
  9. Invest in good Tupperware. You want to put your food in something that is going to hold up over time and being reheated.
  10. Careful not to get burnt. If you are freezing or storing your food in the refrigerator make sure to label and date your containers. No one wants freezer burnt mystery meat!

The more you do this, the more you will become a pro and lose that weight like it’s nothing! I hope that some of the 10 Meal Prep Tips for Busy Moms helps you out! Do you plan or prep meals ahead of time to help you stay on track with healthy eating?

 

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

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Ultimate Reset Before/After Results

by Carrie on June 11, 2013

Wahoo!! I am officially done with the Beachbody Ultimate Reset!! It was an interesting 21 days and yes it was trying at times, but I learned just how strong I am mentally.

 Before After Beachbody Ultimate Reset

Before After Beachbody Ultimate Reset

Before After Beachbody Ultimate Reset

Day 1 5/21/2013 Day 216/11/2013

Results!

Weight 139.6 132

-7.6

R. Arm 11 10

-1

L. Arm 11 10

-1

Chest 34 33

-1

Waist 29 28

-1

Hips 34 34
R. Thigh 20 19

-1

L. Thigh 20 19

-1

Total Inches

-6

 

Going through this journey with the Ultimate Reset not only did I lose weight and inches, but I learned so much about how important it is to fuel your body for health and not just eat to satisfy emotions or taste buds. These 21 days have really changed how I think about food. Another thing that I learned that is so important is preparing meals ahead of time if I now I’m going to be out. Some days I did not want to stay up a little later to make my meals for the next day, but I did it anyways.

The only time that I did not stay on track was when I did communion at church. Yes, when hubby got out the ice cream I wanted some so bad, but I stayed strong and didn’t eat any. We went to parties and I either ate before, after or brought my food.

Some of my favorite recipes that I am continuing with are Zucchini-Cashew Soup, Carrot-Seaweed Medley, Coconut Collard Greens, Greek Salad, Mediterranean Roasted Beets,  Microgreen Salad, Roasted Root Medley, Roasted Veggies, Sweet Potato and Roasted Red Pepper Bisque, and Creamy Garlic Dressing. I love just about all the meals except for the Roasted Fennel. It tasted like black liquorice, blee.

For the next 2 weeks or so I am going backwards a bit with the Ultimate Reset and slowly introduce things back into my diet and see how my body reacts to it. The only thing I will not be adding back is grains and legumes because of my gluten intolerance and honestly, I don’t miss them or the way that they made me feel. I did have quinoa once during the Reset and it made my stomach very unhappy.

It’s all a learning process as to how your body functions and reacts to certain foods. Every one is different and has different needs for their body. Your body functions different from mine, so my way of eating might not be right for you. The key is to find the way that works for you and YOUR body.  It will take some experimenting and trial and error, but you will eventually find what works for you.

Have you ever done a detox or cleanse?

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

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Phase 2 of the Ultimate Reset Complete

by Carrie on June 4, 2013

Week 2 is over and here are the results so far with the Ultimate Reset!!

Ultimate Reset Before After Progress Pictures

Ultimate Reset Before After Progress Pictures

Ultimate Reset Before After Progress Pictures

Day 15/21/2013 Day 85/28/2013 Day 156/4/2013 Day 21
Weight 139.6  136 134
R. Arm 11  10.5 10.5
L. Arm 11  10.5 10.5
Chest 34  34 33.5
Waist 29  29 29
Hips 34  34 34
R. Thigh 20  19.5 19
L. Thigh 20  19.5 19

I’m down 5.6 pounds and 3.5 total inches in 2 weeks!!

Over all it was a good week. There was one day that I felt light-headed and dizzy, but I took a little nap and it was gone. The detox drink wasn’t the greatest, but I held strong and chugged it down. Day 11 I almost cheated with bacon, but I held back and did not touch it. If I go anywhere I prep my meals and take them with me, so I have NO EXCUSES! Emotionally this week I have been a lot better. I discovered that I LOVE BEETS! They are so yummy and sweet, I always thought I wouldn’t like them and had never tried them. So, try something new, you never know what you might end up liking!

Lessons Leaned:

  • Do not make your favorite meal for your family while on the Reset.
  • Do not even open Pinterest.
  • Use a timer on your phone to remind you to eat and take supplements.
  • Plan out your meals!
  • Plan, plan, plan!

One thing that has been on my mind during this week is just how much we rely on quick and easy food alternatives. Yes, I realize how busy some people are. Really though that’s just an excuse. You can eat right and have a busy schedule. There were a few days this week that I was up prepping my foods at 8, 9 o’clock for the next day, because I knew I was going to be very busy the next day. No I did not feel like staying up and cooking that late, but if I didn’t I would have set myself up for failure.

quote-if-you-fail-to-plan-you-plan-to-fail

Make sure to plan out your meals!! This is one big thing that I was never really consistent with for our family meals and it’s something that I am going to be doing all the time from now on!  So, set yourself up with success and grab my free one week meal plan!

 

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

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Phase 1 of the Ultimate Reset Complete

by Carrie on May 30, 2013

The first week of the Ultimate Reset wasn’t all that bad. There were a few days where I was a bit emotional at times. One day I felt a bit light-headed and dizzy. There were a few days where I just had the urge to clean the house. So, it was definitely an up and down roller coaster ride. Over the holiday weekend our family was outside and very busy the whole weekend. Hubby and I went out on the bikes and four-wheeler riding.

2011 Yamaha Stryker Mom

 

Now I am on to Phase 2 which is the Release phase. This is a gentle colon cleans. It doesn’t really taste all that great, but I’m chugging it down 3 times a day. I haven’t been stuck in the bathroom all day, which is a good thing. I have to say, I have not found 1 recipe that I don’t like. All the food is so yummy!! I think my favorite is the Zucchini Cashew Soup and the Sweet Potato and Roasted Red Pepper Bisque!

Ultimate Reset Foods

The one big thing that I cannot get over is how well I am sleeping! It’s amazing the quality of sleep I’m getting. I feel so rested and not tired when I wake up.

I am really glad that I am doing this, because it’s teaching me how much self-control that I really have. I have made so many yummy things for my family(BBQ ribs) and have turned down many offers for something else. Meal prep and planning has been key to staying on track. Even when we were out on the bikes, I had my meals with me just in case we were longer that anticipated.

 

 

Day 1 5/21/2013 Day 8         5/28/2013 Day 15 Day 21
Weight 139.6  136
R. Arm 11  10.5
L. Arm 11  10.5
Chest 34  34
Waist 29  29
Hips 34  34
R. Thigh 20  19.5
L. Thigh 20  19.5

I’m down 3.6 pounds and 2 total inches in 1 week!!

 

Follow my daily journey over on Facebook.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

Carrie Symes is here to give others encouragement and support to achieve a healthier and fitter lifestyle. She is passionate about GIVING the gift of a healthy, fit and free life to others.

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