My favorite workout program!

WOW!! My favorite workout program is RevAbs, which I know I've mentioned about a billion times! haha In fact, it always seems like when I start another program I always go back to RevAbs. It's definitely given me the best results, and I really just enjoy it! I'm super excited to announce it's on MAJOR sale right now! It's only $29!!! It's usually $89.99! And when you order through an Independent Beachbody Coach like me you not only get my support, but you also get a free bonus workout with your order! Seriously, I'm considering buying another copy just because it was revamped recently, but you definitely don't want to miss this!! This is available TODAY ONLY!!!!

Crunches Challenge

Ah, I'm behind! It's already July, and I never implemented this month's challenge! To re-cap last month we did a health challenge that challenged us to eat a green fruit or vegetable every day. I'll be honest, I was pretty boring and didn't mix it up a lot. I already eat a salad a day with a mix of romaine or spinach, so that was my "usual" green. It still fits the challenge, though! haha Were you taking the challenge with me? If so, how did you do? Did you mix it up or stick to a favorite? Please share your story in the comments! :)

So, that means July is a fitness challenge month. I'm sure you probably saw this coming since my last fitness challenge was a pushup challenge - crunches! You can mix it up however you would like - crunches, situps, reverse situps, obliques, etc. Since we're already a few days into the month (oops, I promise my scattered posts, falling behind, etc. is for a good reason right now) instead of 3,000 like I was originally planning let's do 2500! So, are you with me?? That's less than 100 a day, and you don't have to do all 100 at the same time. Because pushups are a "weak spot" for me, I split them up in sets of 10 throughout the day. This was also more feasible with the kids around, too!



Some tips for proper crunches and sit-ups:

• If you prefer to put your hands behind your head make sure to keep your arms relaxed. DO NOT LEAD WITH YOUR ARMS. Concentrate very carefully on your abdominal muscles doing the work! The same is true of oblique crunches - concentrate on your oblique muscles doing the work!


• If you're doing small crunches keep your face toward the ceiling. Don't tuck your chin! Again, lead with the abs, not your face or arms.


• Keep your feet firm on the ground. If this is too hard ask if someone can hold them down for you or if you have a sofa nearby stick your feet under it! Again, focus on your abdominal muscles doing the work!


• Breathe in on the way down and breathe out with force on the way up - this not only helps you to focus on breathing properly, but it also helps you engage your abdominal muscles!


• With anything warm up and stretch before and after!

Crunches are great to improve your core muscles and strengthen your abs. If you're really looking to define your abs crunches alone are NOT the answer! The saying "abs are made in the kitchen" is becoming popular because what you eat largely determines what might be "hiding" those abdominal muscles - particularly females. We have it a little harder because things like stress can also increase cortisol and therefore increase belly fat. I'm currently doing RevAbs again and have gotten great results, and not only is his passion awesome, but his knowledge of nutrition is phenomenal! He shares MANY great tips/tricks for beating the belly bloat and belly fat!

So will YOU be taking our fitness challenge this month? I hope you'll join me!

Lots of new stuff!!

First of all, I want to announce the winners of our sister site Pea of Sweetness's 1K Fan Giveaway! Congrats to the grand prize winner Christina I. who won a bottle of NeriumAD, a 7-pack of Inspirin, and a $20 Pea of Sweetness Gift Certificate! Congrats to the runner-up Erin M. who won the one-week supply of Chocolate Shakeology sponsored by 1 Fit 2 Serve! :) I hope you both enjoy your prizes!

Next, there is exciting news! Many Coaches attended Beachbody's Summit in Las Vegas, and although we did not, I was seeing many updates via Instagram! It was a neat way to share the excitement! The most exciting thing is those updates are available NOW!! Yes, you can head on over to your Team Beachbody account and order the new products NOW! So what are they?

Vegan Chocolate Shakeology! Not only is there now a vegan formula for Chocolate Shakeology but they've added some more super foods as well! Wow! I can't wait to try it myself!

"Body Beast" workout program. This program was designed by a professional body builder to bulk you up. Probably not ideal for the ladies (unless you do want bulk muscle - I personally prefer lean muscle as a lady), but it definitely looks like a great program! The workouts are intense but not terribly long and very target focused!

And the skincare line "Derm Exclusive" can also be purchased through Team Beachbody.

Product safety:

• No harmful ingredients such as sulfates, parabens, formaldehyde, or hydroquinone (this is fantastic because we don't use parabens or other harmful chemicals! For more on eco-friendly products and living head over to our sister site Pea of Sweetness!)


• Dermatologist tested and approved


• No animal-derived ingredients and never tested on animals

Lots of new things available now! :) So head on over and check it out! Don't forget to keep logging your workouts on WOWY (I forgot a couple times this week, so that's why I'm posting a reminder! haha) because each day you log a workout is a chance to win money! Keep pushing play!

Changes

Well, I was contemplating changes to this website, which I think I mentioned before as a downgrade to a free blog instead of a self-hosted one. I'm still really torn about the decision, though. I obviously have a lot of "affiliate links" on this site, which are actually links to Beachbody programs, supplements, etc. because I am an Independent Team Beachbody Coach. So when I tried to easily transition everything wordpress.com got mad at me for having too many affiliate links. I am still a Beachbody Coach, but I am not as active anymore. I started this website not *just* because I'm a Coach but because I wanted to share my journey in hopes of inspiring others to live a healthier lifestyle. It's not free to run this site, though, and I was hoping by also sharing that I'm an Independent Team Beachbody Coach it would not only help our family out a little bit by sharing the awesome programs that I would recommend anyway and Shakeology, which I obviously also highly recommend. If you're going to recommend it anyway might as well get paid for it, right? That's why I'm a Coach because I do believe in the products and would recommend them regardless. I'm a Coach because I felt called to inspire others that are living with chronic conditions or moms with young kids, etc. to let them know they CAN do it! If I can do it, I know they can do it! I still feel that calling! I feel called to help others, inspire others, etc. I feel that Beachbody is a great vehicle to help me do that! My calling has not changed! I still feel the pulling to help others, inspire others, etc. But what about the cost? It isn't free to run a self hosted website, and I'm not making enough through my "affiliate links" to pay for the website. I've experienced many emotional ups and downs in regards to both this website and my Beachbody business. People say I inspire them and encourage them, which is so amazingly rewarding, but then they don't trust me enough to order products from me or they get something cheaper (sometimes of lower quality or in supplements case - artificial JUNK), or they burn a copy, borrow a copy, etc. of the workouts, and it breaks my heart - not because I am greedy for money (though our family can surely use it!) but because it's like saying they don't trust me, respect my time, etc. I feel like I put in SO much effort to maintain this site (or I try to anyway! haha), and now I'm putting in more money than I'm making - which we really don't have. So if I "downgrade" to keep up my mission of supporting others I lose all my "affiliate links" and have to manually go through and edit each post that contains them. So, my decision is still "undecided." I don't really know for sure what I'm going to do. One thing people ask me is since I'm not very active with Beachbody anymore will I no longer be a coach. In short, the answer is "no" I will not stop being a Beachbody Coach. I LOVE the products and Shakeology has changed our lives in so many ways it's natural to have a loyalty to it! I'll still use the programs, buy the supplements that fit our lifestyle, and drink Shakeology - and I will STILL recommend them to others! :) I will still support the coaches on my team and appreciate our Beachbody family! The only thing this decision pertains to is whether or not I will continue to run a self-hosted blog I pay for monthly or take the time to downgrade everything to a free blog and yes, lose my links. I'll make a decision eventually!

And... speaking of changes. I'm going back to RevAbs! I know, I know, I was so excited to finally start Turbo Fire because it was one of those programs I wasn't sure I'd ever be able to do! I did still have to modify some, but I did gain some great endurance, flexibility, and major posture improvement! But what it boils down to is... well, I don't know. I either miss RevAbs or I just don't like Turbo Fire as much as RevAbs. I know many people would totally disagree because they say RevAbs is repetitive and boring, but I feel like it's a good mix of everything - cardio, strength, some capoeira (REAL capoeira), and the core strength I got from RevAbs was just phenomenal, and I want to keep that up and improve it even more! So, I'm really excited to be doing RevAbs again. I've decided to start from the beginning again and do it all the way through Full Throttle! :) Woo hoo! I'm already extremely sore today because my body was so out of the strength training. Woo! I missed it! haha I seriously can't wait to see the results!

June's Challenge

It's time to introduce a challenge for June! This time it will be a nutrition challenge! For May it was my Pushup Challenge, which I'm rounding out today. Those that were taking the challenge with me - how did you do? I fell behind because of injury and then illness! Blech! I found a way to catch up without totally burning myself out, though, by just doing so many every couple of hours. My maximum limit was 12-15 at one time (unmodified) when I started the challenge, but now I can do 20-23 before I hit my limit! I'm so excited! :)

So, for June we'll be doing a nutrition challenge! One of my friends happened to invite me to one of hers, and it's perfect, so I'm hopping on board and hope you will join us, too! It's the "Get Your Greens on Challenge." I challenge you to eat AT LEAST one green thing every day in the month of June. That green thing must be a fruit or veggie. I'd really love to see us all strive for a green veggie every day. There are so many fresh and local green veggies available to us this time of year. Visit your local farm stand or farmer's market. Why not come home with something you've never tried before?



Green vegetables particularly have SO many health benefits yet is one thing we don't think to have daily! Green vegetables are:

• Loaded with vitamins and minerals. Dark leafy green vegetables are one of the best sources of nutrition, and they’re low in calories to boot. Greens such as spinach, kale, broccoli, and dark-green lettuce contain minerals including iron, calcium, potassium, and magnesium as well as vitamins K, C, E, and many of the B vitamins. Vitamin K alone can help regulate blood clotting and may help prevent and reduce inflammation, protecting us from inflammatory diseases including arthritis. A cup of most cooked greens such as chard or kale provides at least nine times the minimum recommended intake of vitamin K, and one or more servings of greens a day has been associated with a lower risk of diabetes.


• They keep our immune system functioning well!Green vegetables also contain many phyto-chemicals and beta-carotene. These nutrients help protect cells from damage, improve immune function and can help protect our eyes from age-related disease, and some studies suggest that lutein and zeaxanthin may reduce the risk of certain types of cancer such as breast and lung. Cabbage, Brussels sprouts, cauliflower, and broccoli are rich in substances that also help guard against colon and other cancers. And green veggies are loaded with folate, a B vitamin especially important for women of childbearing age (remember how they always tell us to take vitamins with extra folic acid?). The Centers for Disease Control and the FDA currently recommend that women take in 400 micrograms of folate daily, twice as much as was previously recommended.


• They're a great for any nutrition regiment (I hate to use the word "diet," but that might be what you call it). Greens are naturally low in carbohydrates and rich in fiber, making them slow to digest, so you’ll feel full longer. And the good news is that in order to get the most out of your green vegetables you should eat them with a little fat, such as olive or walnut oil, so you can sauté, stir-fry, and make tasty salad dressings for your greens and enjoy!

So what do you say? Will you be joining us for this challenge? If so, she even set up a support group on Facebook! Join here!

Are you up for another challenge? Join me at my sister site Pea of Sweetness for this challenge as well as The Love Dare!

Flexibility

Wow, I'm so behind! I'm still behind on my pushups challenge, but I'm catching up! I'm most definitely behind on updating on here! I'm so busy with life, business, etc. I'm actually in the process of downgrading this site for that reason as well! That post will have to wait for another day, though! :-)

I wanted to update on how things are going in my personal health and fitness world. As I mentioned, I'm still working on catching up on my pushups and I am still having a few issues with my neck, though, but nothing I can't work through! As far as my workouts with Turbo Fire I still have some days I have to modify, but it's definitely getting better! I'm still playing with our daily schedule to find the ideal workout time for me! I noticed late afternoon is definitely NOT my ideal as that seems to be my "down time." Even with the Energy and Endurance Formula I still feel a bit tired during that time frame! That's good to know, though, because it narrows it down a little more!

I got a new heart rate monitor because the kids did something to my other one that is beyond my being able to figure it out! I wanted to be able to see how my heart rate is particularly because I'm doing a cardio intensive program (and it's actually just good for me to know in general since I've had heart surgery) but also to monitor calorie burn so I can start tracking that again more sufficiently! I've noticed probably 90% or more of the workouts I'm above my "fat burning zone" and sometimes even above my "cardio zone." When it gets to 100% it just says "HIGH" haha Now that I can see what's going on it helps me to better gauge what I need to do as far as intensity. I think it was a wise decision to get another one!

One thing I have noticed besides my cardio obviously improving is my flexibility and posture! Posture is particularly a big deal for me! I have scoliosis in my lower back PLUS I tend to slouch. It's actually why they believe I have issues with my neck and tension headaches (it's been an ongoing problem, so although I did actually strain a muscle in my neck a couple weeks ago general neck pain is an ongoing problem). My husband is always on my case about slouching (as he should be!), but he said he's amazed and how much better my posture has been! He insisted on taking some photos of my posture as well as my flexibility improvement! I'm excited because I know it will ALL continue to get better! :-)

May Challenge - Pushups

So I've decided I'm going to implement monthly challenges to focus on better nutrition and fitness. Last month was the water challenge. It actually didn't go as well as I had hoped. I know I started out sharing how I still wasn't drinking enough despite not having other beverages. I still continued to have that challenge. I decided it was time to back to an old trick. I am not one to mark down each time I have a cup of water. I don't remember to do it! It's much easier for me to remember everything in ounces. So, I'm back to using (re-usable) water bottles. The bottles that come with my water filter are 16 ounces, so I have to drink at least 4 of them per day. That is MUCH easier to remember, and I'm back on track. I'll admit, though, I'm happy to add some flavor back into y drinks! I'm still making sure I get enough water, but I'm enjoying my tea and juice again as well! :)

Since last month's challenge was nutrition based this month I'm going to implement a fitness based challenge! I'd love for you to join me! My goal for the month of May is 500 pushups! I'm admittedly terrible at pushups right now. I do have to be careful because I do have a nerve issue in my wrists, and pushups can trigger it. It doesn't mean I can't do them, though! I may have to split them up to different times of the day, so instead of doing 15 in a row I may have to do 5 three times a day. Whatever it is I'll find what works for me, and I encourage you to find what works for you! :) I want to take this known weakness of mine and turn it around!

Pushups are such an amazing exercise! They work so many different muscles and build a stronger core. I think with all the new fitness trends pushups get lost in the past, but still there is nothing that is better! So I'm going to make it part of my daily routine, and my goal is 500 pushups for the month that are NOT modified. If you need to modify (on your knees) that is OK! If you want to challenge yourself more by doing them on an incline, that's great! Take what level you need and join me! I know I'm really challenging myself by doing them without modifying, but I'm ready for the challenge! It's obviously already a couple days into May, but that's OK! The goal is 500 for the month, so if you take a day off, that's OK, too! Don't save it all until the last few days, though, to where you have to play "catch up" because you could burn yourself out! Try to finish all 500 by the last week of the month and give yourself a few days to spare. Then if you do fall behind you have those extra days. If you don't fall behind you can still continue your pushup routine anyway! ;) So, will you be joining me?

Shakeology doesn't compare!

I've been slacking on this blog/website, I know! Today I was going to write about the results I've been seeing so far with Turbo Fire - like my awesome increased flexibility. I will touch on that later, though, because there is something that's been "bugging me" if you will.

I've had many people ask me about Shakeology and how it "compares" to other "meal replacement shakes" on the market. Some have even asked how it compares to protein shakes in health food stores. The truth is - it doesn't. It's not even remotely the same! Beachbody OFFERS a meal replacement shake or protein shake that is more at the "level" of the other shakes on the market. Shakeology just isn't one of them! Some people may say I'm biased because I'm a Beachbody Coach, but the truth is I'm a Beachbody Coach BECAUSE of Shakeology. The more I learn about health and nutrition, the more I appreciate a product made of WHOLE FOODS and super foods. I don't have to take pain medication for Fibromyalgia anymore and my husband recovered quickly from a hard regiment of chemotherapy - because of the ingredients in Shakeology. It wasn't because it's a meal replacement shake or protein shake - it's because it's full of Super Foods!  I've been seeing some competing companies saying their shakes have gotten people off medications, and that might be true because those people probably weren't following ANY health or fitness regiment prior to using their product. The fact that they're using SOMETHING rather than NOTHING has helped to some degree. It is NOT because of the ingredients, though. Some of the shakes on the market don't even have a sufficient amount of vitamins/nutrients! If you're not looking to lose weight - their product isn't for you! It doesn't contain nutrients that will sustain you for lifelong nutrition.  If you're looking to lose weight AND improve health - OR just achieve better fitness and improve health - Shakeology is the way to go! Everybody has different needs, and Shakeology can encompass many of them!

"This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke." Excerpt directly from my Shakeology site.

"The healthiest meal of the day" truly does sum it up precisely! If you're truly looking for a comparison you have to look beyond price per serving and whatever other comparisons they try to give. Ask them this:

• "What whole foods does it contain?" (If none, it doesn't compare AT ALL. It is in a totally different "category" of shakes.)


• "Does it contain prebiotics?"


• "Are the ingredients all natural?"


• "Does it contain ingredients that are antioxidants?"


• "Does it contain ingredients that are phytonutrients?"


• "Does it contain amino acids?"


• "What type of protein do they use?" (Most only offer one or two options - including soy, which we minimize or avoid in this home, and some only offer whey and no vegan version is available.)


• "Do they contain more than 23 vitamins and minerals?"

If any of the other answers are "no" then it's simply not the same! So you have to remember to compare REAL FACTS not "pretty comparison charts." It is a premium whole foods shake - it's not MEANT to be a simple meal replacement shake or a protein shake! If it was, Beachbody wouldn't offer those 2 products as well! So let's be realistic in the comparisons!

Reasons I would be "skeptical" of meal replacement shakes on the market today:

1. We have 3 special needs kids, and better nutrition reaps major improvement. Many "shakes" don't have that kind of nutrition or those kind of ingredients! Again, though, they claim they do, and that one personally upsets me! I've seen shakes on the market that contain questionable ingredients like the artificial sweetener sucralose (I will touch more on this subject in detail later, but for layman's terms let's call it "chlorinated sugar.") Artificial ingredients are known to INCREASE problems in children on the Autism spectrum and Sensory Processing Disorder (We have one child on the Autism spectrum and 2 with Sensory Processing Disorder). Here is one article on the subject. And this article is REALLY interesting in regards to not just artificial sweeteners, but MSGs as well! Very informative! I saw somebody once promote a product with sucralose as being good for "extra nutrition" during pregnancy. I'm non-confrontational (though I do obviously share my knowledge, views, opinions, etc. on my personal venues), so I prayed that such poor advice was disregarded! The rest of the product didn't even contain enough "nutrition" that would be good for pregnancy regardless! It's so sad what people will say/do for a quick buck. :( I strive to always give an honest opinion or advice regardless of how it affects me financially! I wish everybody had that kind of integrity!


2. They promise results without exercising. If somebody says "lose weight without exercising," I RUN THE OTHER WAY! It's not that I believe it can't happen - it's that I believe IT'S NOT HEALTHY. You NEED physical fitness. God didn't design us to sit around sipping on shakes, taking pills, etc. and doing nothing. We were designed to honor Him in mind, spirit, AND BODY. That means we need to take care of our body! Trying to bypass something that should be a way of life to care for the temple He gave you is NOT what He had in mind! 1 Corinthians 6:19-20 ESV "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body."  and 1 Corinthians 9:24-27 ESV "Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified."


3. They promise "cures." I openly share how Shakeology has gotten me off my pain medications for Fibromylagia and helped my husband recover from a hard regiment of chemotherapy, and I TRULY believe in the ingredients, the super foods, etc., though I do not promise it will cure you of any ailment. Why? I'm NOT ALLOWED to make those claims - and neither are they! I can share personal stories, but I cannot say "you should try this because it will cure your high blood pressure, you stomach ailments, etc." I can show you proven science and share testimonies, but a statement just like that is dangerous! See FDA Health Claims information HERE. We see it all the time, though! Again, this is where integrity comes into play! Unfortunately, though, in a tough economy business have become more "cut-throat" and people will do whatever they can to get customers and clients, gain a sale, etc. I've even seen people who offer products with "chlorinated sugar" say they can help your Fibromyalgia. WOW! Sucralose triggers both my migraines AND my Fibro flare-ups. Again, it doesn't mean it won't do so for everyone, BUT claiming it can HELP your Fibromyalgia is not only contradictory to the FDA Health Claims policies it's also inaccurate and misleading and could TRULY affect someone negatively! I've seen companies that use natural ingredients also make similar claims - and again, it doesn't matter what the ingredients are - you cannot claim it offers a "cure!"


4. Reps/consultants/retailers, etc. are PUSHY about it. Do you really want to work with someone who is pushy about getting you to buy their product - or someone who is genuinely interested in your health, open about all ingredients and information, and truly interested in finding the best fit for you? I choose the latter. If it's the former, again, I will high-tail it the other way regardless of what product they're offering me! (For me, this goes for ANY products - health related or not!) There are so many options out there it can be SO overwhelming, so do your research, and look for a caring response. If they push, push, push and don't seem to be "listening" go somewhere else (or find someone else)!

One of my friends, Debi, and a fellow Beachbody Coach, has started studies at the Institute of Integrative Nutrition. She wrote such a WONDERFUL post on the benefits of Shakeology - particularly the ingredients - and I couldn't say it any better myself! In fact, it made me appreciate it that much more! Visit her post HERE, and read for yourself the fantastic, extensive ingredient list and benefits OF EACH ONE! It's amazing! I have had rather pushy people try to convince me their product is "better," where I'll have to totally disagree and say "it just doesn't compare!" As the wonderful Beachbody CEO said "It's like comparing apples and tang!"

Challenges

Well, this was a challenging week indeed! I started my water challenge, and I also decided to take it up a notch with Turbo Fire and switch from the Prep Schedule to the full schedule - starting yesterday. I'm sure I've mentioned before I was born with a hole in my heart - an Atrial Septum Defect. I lived with it until I was 16 and started noticing despite the fact that I was in many sports and conditioning just as hard as everyone else I started getting easily winded. I was also sick a lot with bronchitis. I started noticing heart palpitations as well. Because I had lived with it so long the hole had actually continued to grow and I also have some irreversible damage to my lungs due to the oxygenated and deoxygenated blood mixing in the atria since they really didn't have a wall between them anymore! My hole was the size of a half dollar when they operated on me in July of '98. I was one month away from turning 17. Though my heart is repaired I do still have the lung damage, intermittent palpitations, and overall it takes me a little longer to build up to cardio intensive workouts. Some people find it hard to believe when they look at my physical condition because they just assume working out must be easy for me. The truth is it's never EASY for me. I have to really listen to my body and modify cardio workouts when necessary in hopes that one day it WILL be EASY for me again. That's a long road, though! My heart has seen MAJOR improvement even physically! My left atrium used to be almost the size of the rest of my heart and has decreased significantly, which is usually unheard of! I still have a different "normal" than other people (which would be a long explanation of the way your "waves" look on EKGs and such), but for MY normal things are looking excellent! I always love when our bodies do things the doctors say they won't like my heart shrinking some. I know God is good! :)



 

So I've actually been wanting to commit to the whole Turbo Fire program for a while now (the meal plan that comes with it is absolutely amazing, too!), but I always felt a nagging that "I wasn't ready." That is why I decided to start with the Prep Schedule first - to gauge how "ready" I was. I was feeling really good, and I decided that if I can commit to the full program and need to modify that's OK! It's ALWAYS OK to modify when necessary rather than push yourself beyond where you should be. You can really hurt yourself and set yourself back by not listening to your body! I guess maybe because I was born with a heart condition and have Fibromyalgia I'm very careful to listen to my body. Don't get me wrong - I am stubborn! There is no doubt about that! Just ask my husband! haha ;) I know, though, that if I don't listen to my body, though, I can really set myself back, and my goal is to keep pushing forward! So today was my first HIIT workout, and it was the 15 min workout. It was tough for me! The first 3 drills I did well, but I ended up having to modify the rest, but you know what? I'm proud of my effort, and I'm excited for this new journey! I may have to modify for 2 weeks, a month, or more, but I'm going to keep going, and I will progressively have to modify less and less and will build up the cardio endurance that I truly NEED. So I'm glad I decided to take the leap, and I'm excited to share my journey! I know there will be ups and downs, but that's why I love to share because through my honesty you will see we ALL have ups and downs and it's not always easy! In fact, sometimes it's REALLY hard, and that's when we come together and encourage each other! :)

As for the water challenge, it's been interesting so far. I really thought if I'm not drinking other beverages I will surely drink more water. Unfortunately, that hasn't always been the case, and I still have to remind myself to drink water. One day I only had 16oz all day until I realized I only had that much and needed to drink more! So, the discipline of drinking MORE water isn't really kicking in yet and I'm actually feeling a little "blah" because now I'm also not having other beverages to add a little hydration! So I realize what needs to be done so now I'm doing it! I'm keeping more careful track of my water intake, which is definitely important, too, since I'm doing such a cardio intensive workout! So I hit a few bumps in the beginning because of this, but again, it was a learning experience, so now I can push forward! Today I got MORE than my 64 oz, so I'm definitely doing better! I have a couple of other friends taking the challenge with me, so I'll be checking in with them on Monday to see how they're doing as well! I know it's Easter so a lot of people have family gatherings, which may prove to be challenging! We will just be celebrating here at home with our little family, so I won't have that temptation, but it's been a busy week nonetheless, so I most definitely need to do a check-in with my fellow challenge participants!

I hope you have a blessed Easter!!

Water Challenge

My "water challenge" started today! Wow, was it tough! It's not hard for me to drink water per se, but I had a rather emotional weekend. I tend to crave flavor when I'm emotional - things like my coffee with cream and stevia, sweet tea, green tea, orange juice, etc. I'm sure there are some that can relate - others may just think that sounds silly! haha So here is the challenge: for ONE MONTH I will drink nothing but water for my beverages. Please do NOT confuse this with a fast. I am not refraining from eating - I'm simply replacing all my daily beverages with water. No coffee, tea, juice, milk, sodas, etc. I am EXCLUDING liquid supplements from the challenge so things like Shakeology, Results and Recovery Formula, etc. are not excluded because their intention is supplementation not just drinking a beverage.

So why am I doing this? Well, I heard it on one of the Christian radio stations and it got me thinking that I'm really NOT drinking enough water right now! I believe in getting sufficient amounts of water for good health (at least 64 oz but preferably half your body weight in ounces if that is more than 64 - so if you're 150lbs for example you really should be drinking 75 oz per day). Our bodies need water to function properly. It helps flush out toxins, keep everything in balance, helps you lose weight, better daily function, better workouts (more energy), less cramps and sprains, helps digestion, healthier skin, and you're less likely to get sick. I KNOW there are wonderful benefits to drinking water! Since moving I've found I haven't gotten back into my routine of refilling my 32 oz water bottle at least twice a day. That was a perfect way for me to keep track of how much water I'm drinking. Well, it's time to start it back up - and in a big way - by accepting this challenge I'm doing an overhaul! I've been drinking so many other beverages I've barely had room for water! Not all of these other beverages are unhealthy, but they should not REPLACE my water consumption, which they have! So, this is a way for me to get back on track!



Are you ready to take this challenge with me? You don't have to worry if you've missed a day or two before you saw the challenge - just start where you are and continue for 30 days! This may be something extremely easy for you or you already do it, and that's GREAT! Please share tips that helped you to take that step and continue on that path! This may be really challenging for you. That's OK! It will be challenging for me, too! Today was HARD! I did it, though!

Some recommendations for the challenge:

• Keep plenty of fresh, drinkable water on hand. If you have nasty tap water like we do and use a filter make sure you have plenty of already filtered water available. Having correct resources available make it harder to use an excuse like "I needed to filter more water so I grabbed some juice instead."


• Limit unnecessary beverages in the home. If you have other family members - like in my case my husband and kids - this may not be easy, but limit as much as you can. Better yet, get your spouse on board with you for the challenge, so it makes eliminating necessary beverages easier! Kids are a little more tricky. We do already limit our kids to milk and juice with meals but water any other time. I think it's a good habit to instill because they don't NEED tons of juice or milk despite what it may seem!


• Tap into a support group! I'm here to help! Tell other friends/family you know will support your attempts what you're doing and maybe even get them on board! It always helps to have others doing the same challenge so you can talk, vent, encourage, etc.

So here is to the next 30 days of more water and better health! :)

Want to connect?

As you can probably see - this website 1Fit2Serve is dedicated to health and fitness information as well as sharing what I offer as an Independent Team Beachbody Coach. Maybe you've read my About Me and would like to connect BEYOND the health and fitness aspect! I have set apart this website as a way to share health and fitness tips and advice as well as my personal journey (and my husband's even) with health and fitness while battling a chronic pain disorder (and in my husband's case complications from his chemotherapy treatment for cancer). I started this at a time in my life when God was calling me to do something more; something more than sitting around in pain all day and watching my family wishing I could do more. I haven't left that path, and I still feel it is a vital calling for me that I will continue to pursue and offer support, encouragement, tips, and honesty in my own journey! Our health is SO important that I feel blessed and honored to be able to support and motivate others to improve their health!

I feel like God has called me to something MORE, though - beyond this - not instead of it, but as well as it! I believe I have shared before that I do have a personal blog as well, which really is personal. It's basically the nitty, gritty everyday happenings in my rather "unique" life! I never found a need to integrate a personal blog with this website aside from my personal health and fitness journey, which of course, reflects bits and pieces of me personally: I felt like everyone is here for a purpose, though, and that purpose is the health and fitness aspect. So I will always keep a personal blog as well!

Now I have expanded even more on my Pea of Sweetness website.

Pea of Sweetness really does have a more personal touch because I blog about business, life, homeschooling, and have also recently started encompassing reviews and giveaways! I really feel like this is an extension of me! So if you really feel that by visiting this website you would like to connect beyond the health and fitness aspect I invite you to visit Pea of Sweetness as well as my Pea of Sweetness Facebook Page! Pea of Sweetness even gets some copy and pastes from my personal blog as well - but not too much that it would really lose interest of those that are more for "general" personal blogs rather than "in-depth, emotional type" personal blogs. I would absolutely LOVE to have you visit me on Pea of Sweetness because my calling is extended into healthier living beyond what we think of in the health and fitness category. I mean healthier living as in taking care of ourselves in other ways - using more natural personal care and household products, spiritual health, etc. I hope to see you there as well! :)

A new challenge

Are you up for a challenge? It's a totally different challenge, and it will probably sound easy. I know for me it WON'T be easy, but I'm going for it! I heard this challenge on the radio and it really made me think! What a great idea! You may already do this or have done it. I never have, and I admit I'm kind of nervous!

OK, OK, so what's the challenge? For the entire month of April I'm going to commit to drinking water as my only beverage - nothing else. Meal replacement shakes or other whole food supplements in drink form won't be counted as beverages, of course: things like juice, coffee, soda, tea, lemonade, etc will be off limits.

So why did this intrigue me? For one, I'm sure I've said this before, but I don't like drinking water - at all. I do it because it's necessary and beneficial, but I have been finding lately I'm not drinking enough because I'm always drinking something else! Water is so important to helping our bodies function correctly and getting all the nasty stuff out! Our bodies need water and need constant replenishment! A lot of people who started increasing their water intake due to a similar challenge felt better, had more energy, and had improvements in their skin!

Did you know that 8 cups (64 ounces) per day is the bare minimum recommendation? Ideally you should be drinking half of your body weight in ounces. For example: if you weigh 160lbs you should be drinking 80 ounces of water daily. Now if your weight puts you below the 64oz recommendation you're not off the hook! Haha Like I said - that is the minimum! One thing that I recommend (and need to start implementing again) is getting a water bottle and filling it up x amount of times (whatever your ideal is) so you know if you're drinking enough.

Drinking ONLY water for a month will definitely be challenging for me, personally, and I hope you will consider joining me on this challenge and keeping each other accountable! So, are you in? If so, let's start pumping each other up now so when April 1st rolls around we'll be ready to go! We will start an accountability group now to discuss a plan of action to avoid temptations! I'm excited to see what changes I will notice during the challenge, and my goal is to become more disciplined with my water intake so even after the challenge is over I will have the deep rooted habit of drinking plenty of water daily! All it takes to develop new habits is to start something new and commit to it for a length of time to where it's just a natural part of your life. So I am taking that step April 1st. Will you be joining me?

* Please do not confuse this challenge with consuming water alone as in a fast! I'm a breastfeeding mom and require an EXTRA 500 calories/ day, during which I would never consider a complete fast! When I say drink water only I am referring to drinking water as my only BEVERAGE. I wanted to make sure that point is clear! :-) *

Meal Planning

So we moved a few months ago and still aren't completely settled. It takes a long time to unpack when you lose a lot of space (we lost 800 sq ft of space) and when you have 3 kids. One wants to help, one wants nothing to do with helping, and the other THINKS he's helping when really he's just making a mess. haha Being still somewhat unsettled made me realize my meal planning has gone out the window. Grocery shopping has become more difficult and more expensive. When I don't have a plan I tend to just buy whatever I think we may use, which costs a lot and results in a lot of extras in the pantry that I can't use until I get more ingredients to make something else, etc. It has caused a lot of frustration! Like, anything, it's been a learning experience! I love learning experiences because then I can share them with others as well! What have I learned? ALWAYS have your meals planned and make a grocery list based on those meals (and those meals alone to avoid temptations to get things you will regret getting later!). Yes, even when you're stressed out with traveling, moving, whatever it may be - it may seem the time it takes for meal planning isn't worth it, but NOT planning only adds to the stress - and hurts your budget! You are much more likely to dine out when your meals aren't planned, and that adds up quickly!

So where do you start? Anywhere! If you're a great "planner" coming up with meal plans and a grocery list based on those plans can definitely be done by yourself! Make sure you know the full recipes for each meal and base your shopping list on the ingredients needed for each. I personally try to use a variety of recipes that use similar ingredients, but the main part of the meal is different - such as a different entree but similar sides or a different meat in the entree but similar prep style. If you have kids, though, they may not mind having the same thing over and over again - and we actually do that a lot here! haha Now there are so many options out there for meal planning. Some cost a small monthly fee, some are free - and you have to find what works for you. I have found the meal planners that are connected to fitness sites are less likely to have kid-friendly options, so if you're a parent this can be extremely frustrating and a little more time-consuming because you're basically taking those meal plans and then adding more to the recipes or even additional meals for your kids. For more family friendly I found one I like called Food on the Table. They also offer meals based on what coupons are current at your grocery store! It's a great family friendly option! Another that I haven't personally tried yet but will be looking into (after now recognizing my dilemma of falling off the "meal planning boat") is eMeals, which is recommended by Dave Ramsey. We plan on fully diving in to his financial guidance this year, so it definitely makes it appealing for me to look into it! If you already use it I would LOVE to hear your opinion! :)

Maybe you use something else - if so I'd love to hear about it! Whatever you use, remember to use it consistently!

Why not soy?

I found a great new Christian-based health blog! After reading this post it reminded me that when I had asked for feedback on what you would like to see more of on my sight the response I got was more nutrition based posts. I realized I don't often post about nutrition despite it being something I study often! In fact, I've been considering becoming certified in the "nutrition" field. I know that's vague, but I haven't decided which path to take yet!

With anything - nutrition is a journey. Our family is not where I'd like it to be, but we're moving in the right direction! We've cut down on processed foods, GMOs, etc., and are starting to cut down on gluten as well. There are many health benefits to all of these! That's just the tip of the ice burg! There is SO much more! This post I'm going to focus on soy and explain why we've cut down and are trying to eliminate soy. I think that blog post shared a lot of great points. I, personally, am not trying to point out one specific product, though, I do feel like there is a lot of education in that post! One thing the post reminded me of actually is how people DON'T EVEN KNOW! I'm not just talking about not knowing the dangers of some ingredients in their products, but they don't even know what's IN their products because they don't read the labels! I ALWAYS encourage you to look past the "cover" and read the ENTIRE list of ingredients! I had a friend tell me she chose this particular product because she is a breast cancer survivor and doesn't use products with soy - yet the label clearly states it has soy protein! What a shame! She has the right idea but failed to acknowledge the ingredients! Look beyond marketing campaigns, commercials, etc. ALWAYS do the research for yourself and READ THE LABELS! You may avoid different ingredients that my family doesn't, so I could recommend a product that is great for our family but not for yours, so even if it's great for us I'd still recommend that you read the labels!

So why not soy?



This is a summary of the dangers of soy from The Weston A Price Foundation

* High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.

* Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.

* Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.

* Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.

* Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12.

* Soy foods increase the body's requirement for vitamin D.

* Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.

* Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

* Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods.

* Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

Obviously because my husband had cancer twice I'm constantly doing research and becoming more aware of the link between foods, cosmetics, etc. and cancer. There are too many to share in one blog, and if you're interested in the bath and beauty side of it I recommend visiting my Pea of Sweetness website. In fact, soy is often found in bath and body products as well, which I am becoming more aware of as well!!

The link between soy and estrogen floored me. I can truly say I had NO idea! When our oldest was a baby I was unable to breastfeed him. He had reflux and spit up ALL THE TIME. At one point soy formula was suggested to me. Not by the doctors but by a well-meaning family member. I was desperate, so I tried it. He spit up more with that soy formula than the milk-based formula! I quickly took that off my list! Yet still it didn't click to me that when our daughter was a baby I had to reduce dairy in my diet due to her sensitivity to dairy proteins (I was breastfeeding her), so when I ran into an emergency situation where I didn't have milk stored but she needed a bottle while I was away from her I gave soy formula. Ignorance on my part because my thinking was she can't have milk based formula since she's sensitive to dairy so soy must be a better option in this situation. We ended up in the Emergency Room that night! She vomited so much she got dehydrated, pale, and lethargic. I was told it was just because she wasn't used to it. That's an INTENSE reaction to not being used to something. I learned the hard way and even still up until a few months ago (our oldest is almost 6 now and our daughter is 4) I didn't really know HOW dangerous soy can be! I knew soy must not be that "good for you" and didn't often consume it or have my family consume it, but when I started doing my research I was APPALLED at what I read about babies on soy formula! I was shocked - and extremely grateful both of them had a negative reaction, and I never tried to give it to our youngest. Of course, I wish the negative reaction could have been avoided, but I'm glad there are no long-term effects because they regularly consumed soy since those incidents were enough for me to not use soy! I read a child consistently on soy formula is the equivalent of giving them 4-5 birth control pills a day! Can you IMAGINE that thought! We would NEVER do that willingly - yet if they're getting soy formula that is exactly what they're getting! A great reference to babies and soy here as well as just the dangers of soy in general.


So what are the alternatives?

Well, alternatives are plenty! Dairy is, of course, an option, though it is probably the most "unpopular" alternative vs. soy because most people that are turning to soy are doing so because they cannot have dairy - whether it be an allergy, lactose intolerance, etc. Quite frequently, though, those allergic or sensitive to dairy proteins will also be sensitive to soy proteins! There are other options as well in the "proteins" category. As I mentioned with Tropical Shakeolgy it is vegan but WITHOUT soy protein. Often "vegan" means soy, but definitely not always! Brown rice, in this case, is the protein of choice.

What about "milk"? Well, if cow's milk isn't an option again, rice is an option. Rice milk is generally available at a variety of stores! My preference for milk is almond milk. There is also coconut milk! So the options aren't as limited as you think! There are many! A lot offer "flavors" - vanilla, chocolate, or original. So don't feel like if you're limited on dairy you MUST use soy milk because that is truly NOT the case!

I'm linking up a lot of information because though I hold the same opinion and am personally aware of the dangers I am currently holding a sleeping toddler and sometimes it's easier to link up then to come up with my own words for thoughts that have already been so clearly written! So I found these great resources to help inform my readers as well! In an effort to continue to add more content to the site sometimes this is the best way! So please take the time to do your own research! I know I did - A LOT, and that research is leading me to a completely soy-free home! I pray you make the decision that is best for YOUR family! Blessings!

Feedback

So, as the new year progresses I am still determined to bring you more content, update my pages, etc. with content being my #1 priority. My pages just make it easier to see what I have to offer as an Independent Team Beachbody Coach, but you can always access that information by going straight to my Beachbody Coach website. So, as I'm brainstorming to bring consistent content it crossed my mind that I'd like to know what YOU would like? What kind of content would you like to see? More of my personal journey (which I'll share anyway, but I mean MORE of it), vlogs (video blogs), pictures, fitness related educational post, nutrition related educational posts, etc.?? I'd like to know! Please leave a comment and let me know what YOU would like to see! :)

Tropical Shakeology is almost here!

Here it comes! The much anticipated Tropical Shakeology will be available for purchase on Valentine's Day ~ February 14th in both the 30-day bag and 24 packet box. I've learned a lot more about it since the idea was first introduced!

Tropical Shakeology Facts:

Tropical Shakeology is vegan. It's a blend of strawberry, banana, pineapple, papaya and coconut along with all of the other WHOLE FOOD ingredients that make this one of the BEST whole food supplements that you will find on the market.

Tropical Shakeology, like the current Chocolate & Greenberry, was created with much time and effort and careful consideration to produce a synergy between all of the ingredients. It is vegan, soy-free, and it contains plant based proteins. It provides a natural energy which in turn helps to reduce cravings and aid in weight loss. It's loaded with anti-oxidants, essential amino acids and is more easily digested. For people who may have had an aversion or digestive upset with Chocolate and Greenberry Shakeology, Tropical is free of most micro-allergens and should be suitable for most people.

The protein source derives from raw sprouted brown rice. It's germinated for easier digestion and better absorption. This is a very complex protein source that has taken about 10 years to assimilate in this complete form. It incorporates the amino acids found in the bran (outer shell), endosperm and germ. This provides all 9 essential amino acids. There is also protein derived from the quinoa, spirulina, chia, amaranth and sacha inchi that are incorporated into the ingredients. This unique blend of plant based protein is not gritty like some other brown rice proteins. It has a smooth, creamy texture that really compliments the taste.

There are no added vitamin or mineral isolates. Tropical Shakeology is comprised of whole, natural foods. It relies solely on the vitamins & minerals that occur naturally in the whole foods. These ingredients are sourced directly from the farms. Darin Olien has traveled the world sustainably sourcing the purest ingredients from farms.



If you're ready to get started with Shakeology today Chocolate & Greenberry can be ordered now. Tropical Shakeology will be available on Valentine's Day. You can order all of your Shakeology here: on My Shakeology Site.

Don't forget to sign up for your FREE Team Beachbody account for my Coaching support and to connect to others just like you for help, support, guidance, and coming soon - recipes for the Tropical Shakeology! Once you have your account up and running ordering is made easy! You can order all your fitness needs and Shakeology through your account! :)

New Performance Product!

I am so excited because Beachbody now has a new Pre-workout formula! I know, I know I need to update my pages on my site as well! I'll be working on that! But I wanted to give a spotlight to this because it's new AND because I really am excited about it!! Why am I so excited? Well, if you've checked out most of my website (or you personally know me) you know that I have Fibromyalgia with Chronic Fatigue - a chronic pain disorder with, yes, chronic fatigue. I've have been feeling great since starting Shakeology just over a year ago! In fact, I was able to stop taking all of the pain medications for it BECAUSE of it! In persistent education - and recommendation of a friend who also has Fibromyaliga - I also added a D-Ribose supplement daily. SO - I am SUPER excited that the new Pre-workout formula has D-Ribose along with other natural energy boosters like B vitamins! Read more about the benefits and what D-Ribose is Here And who doesn't need a good boost before a workout - that isn't loaded with junk? I know I can always benefit from one! Get all the info on Team Beachbody! I think this is a perfect compliment to the nutritional supplements offered by Beachbody, and I'm excited to try it myself!

More Info:
So improve your energy, endurance, strength, and focus with this NEW pre-workout drink. Its proprietary blend of advanced nitric oxide boosters, amino acids, natural energizers, electrolytes, and essential B vitamins can help you power through and maximize your workouts.



E&E Energy and Endurance™ will help you:*

Burn more calories and fat to get ripped faster.
Maximize muscle performance to build muscle faster.
E&E Energy and Endurance features a proprietary blend of:

Advanced nitric oxide boosters to help speed more nutrients and oxygen to your muscles for better performance.*
Natural energizers to help increase energy production and focus to maximize your workout.*
Amino acids to help promote muscular energy and overall workout performance.*
Electrolytes to help fight dehydration and support optimal muscle function.*
Essential B vitamins to promote a strong metabolism to provide energy so you can burn fat.*
Stevia for natural, zero-calorie sweetness.
E&E Energy and Endurance contains:

No artificial flavors, sweeteners, or preservatives.
No high-risk or untested ingredients.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Routine

Routine really is important in SO many ways. It's important not just in health and fitness but life in general! If you have kids you are probably reminded of it every day!

So what role does routine play in your life as it pertains to health and fitness? Let's start with nutrition and eating habits! Most people know the importance of quality and quantity when it comes to nutrition. What are you eating and how much? But what about WHEN? Do you know the significance of WHEN? Our metabolism functions better when there is a routine. I, personally, set a meal schedule on my phone to remind me! I can't tell you how many times busy people say they forget to eat! Not only are you depriving your body of necessary fuel, but you're also causing your metabolism to be sluggish! Did you know you should eat every 2-3 hours? Yes! 2-3 hours. Call the meals in between breakfast, lunch, and dinner "snacks" if you'd like, but call them something and make sure you eat them! I know you're busy, and I have so many people tell me they absolutely can't eat every 2-3 hours. My question is - why not? I Homeschool and have 3 kids under age 6, and I schedule all meals (5 meals total) right into our daily schedule every day! It takes 10 minutes to look over your schedule and find a place to schedule a 5-10 min meal break in! Maybe it's some fruits or veggies, a handful of walnuts, or a protein bar - it doesn't have to be elaborate, but you have to make it count! You'll notice you'll have increased energy, better focus, and if you've been struggling with losing a few pounds you'll notice it comes off easier! So take some time to make a meal schedule!

Here is my meal schedule (as an example - do what works for YOUR schedule!)
Meal 1: 8:30am
Meal 2: 10:30am
Meal 3: 12:30pm
Meal 4: 3:30pm
Meal 5: 6:00pm

As with anything there are "off days" like tomorrow our youngest son has a Dr appt at 8:30am, so we will have to eat (and wake up) sooner. I still keep it as my guideline, though, because most days it works for us! So if you don't have a current meal schedule I encourage you to take some time to make one this week - and please share! :-)

So what about a fitness routine? Maybe you prefer to workout before work, before the kids wake up, in the middle of the day, after the kids go to bed, etc. You will hear many people comment on advantages and disadvantages of working out at certain times. THAT is a different topic. I would rather know I've made a schedule I can stick to rather than trying to squeeze my workouts into a perfect box of a time frame that just doesn't work for me! But the one thing I encourage you to do is get it on the calendar! If you're doing one of Beachbody's awesome programs you can log into your Team Beachbody Account and they can be pre-scheduled in the WOWY Online Super Gym! Voila! Your schedule is all laid out! Even if a pre-schedule isn't available or perhaps you're doing a different program or routine you can still schedule your workouts in advance to the calendar on your Team Beachbody Account! (If you don't have one you can set one up for free from my page - or just ask me how! No matter how you choose to make your fitness schedule just make it! It's easier to commit when it is there! Don't just let it be a "task" on your to-do list - "workout today." NO! Give EACH workout a day & time scheduled right into your daily calendar!

Do you see where I'm going with the keeping a daily calendar thing? Why? Because it is good for your life all around! Get your meals on track, get your workouts scheduled in, and know what is happening when so you can commit to that schedule! If you know you work from 9-5 every week day that is in your calendar and doesn't change! Commit to your physical wellness like that and you'll be glad you did! Be blessed!