Metabolic Renewal Phase 1

Since I reached my goal weight in 2015 I seem to have hit a brick wall on my journey. From the gallbladder attacks to increased menstrual issues my body is fighting me all the way. The scale keeps going up and I can't seem to find a way to turn things around.

Metabolic Renewal appeared in my email from a couple of people so I checked it out.  This program is designed to help women get their hormones in check through diet, exercise, and lifestyle changes, some components I hadn't heard about before.

I'd seen of some programs that focus on exercising LESS rather than MORE. Metabolic Renewal has 3 HIIT workouts per week (~2 min warmup, ~15 min workout, & ~5 min burnout).  The other days are filled with your choice of light activity (i.e. walking, yoga, Pilates, swimming, etc.), anything that doesn't get your heart rate up.  Metabolic Renewal a rest based training program where you do the exercise until you can't and rest until you can, picking back up wherever they are on the video workout.

The biggest challenge for me on this program is the nutritional piece.  According to the hormones quiz I'm estrogen dominant.  Following the Metabolic Renewal Meal Plan this means I'm to only have carbs at dinner.  This is a big change for me as I normally have carbs all day long!  Also, like the keto and paleo diets, there is no dairy (although butter is allowed as a healthy fat), because of the hormones that can be introduced from milk.  I do allow myself a little dairy with my salad dressing since I haven't found any without milk/cheese that I enjoy.

Along with the physical measurements, Metabolic Renewal has you monitoring your sleep, hunger, mood, energy, and cravings (SHMEC).  My period came the second week and on top of that there have been issues with Austin and at work.  So all of that compounded into a heightened emotional state, screwing up the improvements I'd made.

It's been a tough mental challenge for me to make these kinds of changes in both what I eat and my workouts.  It's forcing me to eat veggies with every meal so I may need to introduce more of them into my diet before burning out on the ones I'm currently eating.  I've started eating eggs (for many years I couldn't even stand their smell) loaded with veggies and spices. 

Includes some of the foods I eat

So what do my breakfasts look like without carbs?

• Smoothie: protein powder (15-25g protein, less than 6g carbs, 2g dietary fiber), chia seeds, hemp seeds, low to moderate glycemic fruit, and a green veggie.
• 3 eggs with veggies, spices, and bee pollen.
• Some other protein with veggies (if chicken it's half a breast).

Benny doesn't like this program because of the number of containers that have to be loaded into the dishwasher packing 10 meals for work! LOL

Have you ever done a program like this before?

Sassy September Slimdown: Nutrition

A key factor to ensuring you build lean muscle on the Sassy September Slimdown is creating a daily calorie surplus i.e. you start eating more than your body needs.

Ideally this surplus should be as small as possible; to ensure your health and body fat remains intact over the course of this program. The goal is NOT to get fat, but to simply supply the body with just enough energy to help it recover and grow from your weight training sessions.

By taking some time now to use the information and calculator below to determine your ideal starting point, you’re creating an effective yet sustainable process over the coming months to your goals.

Do not skip this step – it is the critical component to personalizing this fitness challenge for your exact needs and goals. 

Please read all the information on the below website and use the built-in calculator to determine the ideal starting point for you.

Calorie and macronutrient calculator -> http://flexible-diet.co.uk

It’s important to track your food intake for 1-3 days prior to changing anything. That’s so you can compare your existing calorie and macronutrient intake to your calculated one. 

If you are only a few hundred calories away from your recommended intake, then feel free to transition onto this when are ready to start.

If you find you are already under eating well below (500+ kcals) the calorie recommendations from this calculation, then I’d typically recommend increasing overall calories by 100kcals at time, and assessing every 7-14 days before further changes. For muscle gain, the ideal weight increase is 1-2 pounds per month.

This same process can be applied every 7-14 days, with small adjustments being made when required. 

Your protein intake will likely stay the same throughout these adjustments; so adjust your daily fat or carbohydrate intake.

When I talk about adjusting your macronutrient numbers, I’m talking about your daily totals. It’s these that will deliver the results. Of course you can consider the exact breakdown of these for each meal too. You might find you do better with more carbohydrates in the morning, or perhaps less fat in certain meals. This is all about listening to your body and developing a nutrition set up that suits you.

Meal Plan

Breakfast Ideas (Meal 1): Ideally 30-60 min after waking e.g. 7-8 am

 

Lunch Ideas (Meal 2): Ideally 3-4 hours after meal 1 e.g. 12-1 pm

Snack Ideas (Meal 3): Ideally between lunch and dinner e.g. 4 pm

Green apple, berries or grapefruit

¼ cup pumpkin seeds or sunflower seeds

20 almonds, pecans, or walnuts 

Gluten-free rice cakes with 2 TBSP almond butter and cinnamon

Celery and hummus

Carrot sticks and hummus 

Hardboiled egg

Green Juice

Coconut milk kefir smoothie

Almond milk unsweetened with hemp protein powder and cinnamon and stevia 

Workout Nutrition (if applicable)

During: Workout drink with 500ml of water

Post: Ripe banana with serving of protein powder 

Dinner Ideas (Meal 4): Ideally 3-4 hours after meal 3 e.g. 7:30-8:30 pm or 60-120 minutes post workout

At the end of the day if you have any macros leftover you can enjoy them as you see fit.

Supplement Guide

Whey Protein Powder – Health, Strength, Mass builder, Fat loss 

Whey protein makes up to 20% of the protein in milk. Whey is the most effective protein for increasing muscle protein synthesis, the process in muscle cells that results in muscle growth. There are numerous reasons why whey is so effective, such as its high content of branched-‐ chain amino acids (BCAAs) and its ability to boost blood flows to muscles. Suggested Amount: As required but limit to 1-2 servings per day

What is your favorite protein powder?

Vitamin D - Health, Strength, Mass builder, Fat loss

Vitamin D is important for bone health as it enhances the body’s ability to absorb calcium. Yet research shows that vitamin D is critical for so much more than just bone health. Vitamin D has been shown to improve mood, aid immune function, fight off cancers, and keep fat off. Plus, it’s now known to be critical for muscle strength and growth, as well as increasing testosterone levels in males. Most multivitamins don’t contain enough vitamin D so it’s a good idea to take vitamin D supplement in addition to a multi. Suggested Amount: Take 1,000-3,000 IU of vitamin D3 (cholecalciferol – the more potent for of D) 

Creatine - Mass Builder, Strength, Energy Production, Health 

Made from the three aminos arginine, glycine and methionine, creatine is technically an amino acid supplement, not an individual amino Creatine boosts lean muscle mass gains by about 10 pounds and strength by about 10% in just a few weeks, even in highly training lifters. Creatine helps bolster levels of creatine phosphate, which in turn boosts adenosine triphosphate (ATP), the ultimate energy source for muscles. Suggested Amount: Depending on the form of creatine you use, take about 5g of creatine with your post workout protein shake. 

Nitrates (Beetroot Extract) – Health, Strength, Performance, Mass Builder 

Nitrates are a compound found in leafy green vegetables and beetroot.
Nitrates break down into nitrites, which circulate in the body and are turned
into nitric oxide (NO) as needed. Elevated NO levels during exercise provide a
variety of benefits. Nitrate supplementation has been shown to improve anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise. Nitrates improve the body’s ability to produce adenosine triphosphate (ATP) from the food you eat. ATP is responsible for the energy transfer that powers your muscles. High levels of circulating nitrite help the mitochondria in cells produce ATP more efficiently. Suggested Amount: 500 mg of beetroot extract 60-120 minutes before
workout. 

ZMA

ZMA is a patented combination of zinc and magnesium aspartate plus vitamin B’s. It benefits are supported by strong clinical research. ZMA increases anabolic hormone levels, including testosterone and IGF-1, which may otherwise be suppressed in athletes and those who train intensely. ZMA also improves the quality of sleep. Better recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power, are the ultimate benefits of ZMA supplementation. Suggested Amount: Take one dose of ZMA (ideally 30mg of zinc, 450mg of magnesium and 10.5mg of B6, on an empty stomach) 60 minutes before bedtime. 

Workout Nutrition 

Workout drink containing Branch Chain Amino Acids (BCAA’s) and lactic acid buffers such as beta alanine. Carbohydrates are optional. Suggested Amount: 1 serving per 30-60 minute workout. 

Disclaimer

The information provided to participants of the Sassy September Slimdown is for informational purposes only.  I am not a personal trainer, nutritionist/dietitian, or mental health counselor.  The content of this challenge is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your doctor or other qualified health provider with any questions regarding your medical condition.

Any exercise program can be strenuous and carries a risk of damage to property, personal injury, illness or death.  You participate in this challenge at your own risk.  Always obtain a physical examination from a doctor before starting any program and assume all risk if you fail to do so.  In consultation with your doctor, you acknowledge and agree that any suggestions for change in nutrition, including the use of any supplements, are entirely your responsibility.

Do not disregard your doctor’s advice or delay in seeking it because of something you have read in the information provided for the Sassy September Slimdown.  Reliance on any information provided by The Long and Winding Road to Wellness is solely at your own risk.  You acknowledge and agree that you are voluntarily participating in this challenge.  In consideration of me running this challenge you hereby here and forever release and discharge and hold harmless The Long and Winding Road to Wellness and its owner, contractors, successors, heirs, and assigns from any and all claims, demands, rights of action, present or future, out of or connected with any participation in the Sassy September Slimdown, including, without limitation, personal or real property damage, injury, illness or death.

Sassy September Slimdown: Introduction

If you are looking to add lean strong muscle to your body, as well as boosting your strength, then Sassy September Slimdown is for you! This challenge is ideal for women who would like a dedicated strength and muscle building program that delivers real results. Within this challenge, you will find the key information and resources that you will need for sustainable and effective muscle building. Apply this and stay consistent to it and you will achieve great results.

Below you will find some further details on what to consider during the challenge.

Nutrition

The primary goal of the Sassy September Slimdown is to ensure you gain lean muscle mass every month. This means you do not need to gain excessive body fat with this process. 

To ensure your body only adds lean muscle, your diet will play an important factor throughout this challenge. You can do all the training in the world to add muscle to your body, but if you don’t support it via nutrition optimally, you will see poor results. 

An important aspect to get right is to understand how much you are eating on a consistent basis. Therefore, our primary goal for this challenge is to calculate how many calories you need to consume daily. We also know the importance of how your daily protein, carbohydrate and fat intake are too, so that must be calculated before starting. You will find more info on how to do this soon.  

The meal planner provided is to give you a basic structure and an ideal template to follow. Use the suggested meals from it to create great tasting food every day. You don’t need to eat every meal suggested on this plan; it’s simply a template for you to use to guide your daily decisions and choices. 

Make sure you create great tasting, varied and nutritious meals. Don’t just eat a plain chicken breast with some boring veg, spice it up and get creative with it all. You know you have got this right when you actually look forward to your meals and enjoy eating.

So, without starting out too complicated, I want you to focus on the following: 

1. Calculate your recommended calorie and macronutrient intake
2. Aim to be within 5% of your recommended macronutrient intake daily
3. Use a food tracker such as www.MyFitnessPal.com to record and track 

Training

The Sassy September Slimdown has been created to optimize muscle building and strength. It is simple yet highly effective, and it’s recommended that you stick to it as closely as possible. A key component to it will be ensuring you are progressing on a weekly basis. Along with the addition of some advanced muscle building techniques, this creates the perfect muscle-building environment. 

Also to consider is your rest and recovery rate, as this is also critical to your results. You do have to train hard and heavy to add lean muscle mass, but you must also learn how to recover from this type of training too. When you can find the perfect balance between intense training and recovery, you will see the best progress. This means reducing or limiting any cardio or extra exercise as much as possible during this program. So be sure to train as hard as you can when required, and then get plenty of rest in-between. 

When it comes to the Sassy September Slimdown, quality over quantity is the motto. 

In this challenge you will also receive a training planner, which outlines an ideal template for the suggested workouts. Just like with the nutrition plan this doesn’t need to be set in stone for your success. It can and likely should be adjusted to suit your routine and schedule. 

Lifestyle

We have already put into place the most important factors for your success. So, for the mean time, I simply want you to focus on the above and make those consistent changes to your current routine. But aiming for 7-8 hours of quality sleep each night and finding some time to unwind or relax daily will greatly improve your health and wellbeing too.

Participation

To participate in the Sassy September Slimdown you will need to be a member of the Brand New ME Community on Facebook.  Join today and get to know our little family ahead of the challenge.  Stick around afterwards and enjoy the support and community to help you continue on your journey to reach your health and fitness goals.

3 Effortless Ways to Eat More Fruits and Veggies Daily

Everywhere you turn wellness experts are telling you to eat more fruits and veggies.

You totally get it.

Yes, fruits and veggies are full, and I mean FULL, of nutrition (vitamins, minerals, antioxidants, fiber, etc.).

Yes, people who eat more fruits and veggies live longer, healthier lives, not to mention protect their bodies and minds from just about every chronic disease out there.

Yes, eating more veggies can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce).

Your question is not

“Should I eat more fruits and vegetables?” 

but

“How can I actually do it?”

Believe me, as a Wellness Coach I’m chock full of amazing, creative and delicious ways to help you eat more fruits and veggies.

Before we dive in, always start from where you are. If you’re not used to any fruits or veggies (like I was), try for just two per day. Build up from there. Don’t get overwhelmed thinking you need to overhaul your entire diet I one day. Wherever you’re at now, I challenge you to increase it by two per day.

Now, let’s dive into my 3 helpful ideas on exactly HOW to add more fruits and vegetables to your diet!

Sneak Fruits & Veggies into Other Dishes

OK, this one may be, shall we say, “sneaky,” but I’m all about your health, so hear me out.

Some dishes are super-easy to enhance with a bit of strategically placed produce. What do you think of these ideas?

• Add ½ apple, a small handful of spinach, or extra berries into your smoothie.
• Dice or shred up an extra bit of carrot, broccoli, zucchini or pepper into your soup.
• Love sandwiches? Why not add an extra slice of tomato, lettuce or cucumber to it?
• How about chicken, tuna, or salmon salad? Dice up a stalk of celery and throw it in.
• Love to bake? How about substituting ¼ cup of the sugar for ¼ cup of unsweetened applesauce?
• Used to having a small salad? Why not try a larger one?
• Making tomato sauce? Add in some extra mushrooms or peppers.

Make Fruits & Veggies Taste Delicious with a Meal

• Steam some frozen corn and add a touch of olive oil and your favorite herb or spice.
• Use veggies as your sandwich “bread” by making a lettuce wrap.
• Don’t be afraid to spice them up! Try sautéing them for 10 minutes with a drizzle of oil and flavor them with pepper, garlic, ginger or cumin.

Opting for Fruits & Veggies as Snacks

• Why not throw a banana, apple or a couple of clementines into your lunch bag?
• Ditch the chips and dip - Instead try some carrot, celery, broccoli, cucumber or cauliflower with a dip like hummus, guacamole, or even your favorite salad dressing?
• Love sweetened yogurt? Buy plain, and immerse it with fresh or frozen berries.

YOUR CHALLENGE

Take two of these suggestions and try them tomorrow. Just add two more fruits and veggies to the number you’re at today. Two more.

And if you’re not an instant fan, well, try again. Research shows that sometimes it takes our taste buds several tries before actually beginning to like a new flavor. Try it; you might just find some new faves.

You can do it!

Let me know your favorite ideas in the comments below.

REFERENCES

http://www.precisionnutrition.com/dont-like-vegetables
http://www.precisionnutrition.com/all-about-fruits-vegetables

I Passed!

MONDAY I started my version of BodyBuilding.com's Built by Science training plan. First up was leg day.... and I continued to feel the effects until yesterday.

TUESDAY was chest day. I'm going to have to use heavier weights next week as I could've done much more than the 4 sets.

WEDNESDAY morning was back day, which ended up being diffrows for different folks. I also need to go heavier next week for this one. Not sure what I'll do about the bands though. I used the blue from the top and the red from the bottom of the closet door.

In the afternoon I walked in the sweltering heat, picking up zucchini, blackberries, and honey roll ups at the farmer's market. I also returned to work very rank. Makes me wonder what I'm going to do at Fitbloggin' next weekend....

THURSDAY I took the day off to chill and take the Wellness Coach Specialty Certification exam. I don't know why but it was harder to remember the details for this compared to the Group Exercise Instructor exam I took back in March . I passed by 3% above the minimum which is a little embarrassing. I guess I'm more application than data when it comes to coaching?

YESTERDAY I worked my shoulders before a dead day at work. The phone hardly rang at all and was told that it was the same while I was out.

TODAY I'll be working my arms and abs.

Bob's Red Mill & SweatPink #SummerStrong Challenge

Monday the Instagram challenge begins.  As promised here are the daily prompts again.  Be sure to tag #SummerStrong #FuelYourAwesomeness #SweatPink @BobsRedMill and @FitApproach when you share your pics!

MONDAY:  What's your favorite sunny summer day workout?

TUESDAY:  What's your favorite squat variation?

WEDNESDAY:  What fuels you in the morning, getting you strong and ready to face the day? 

THURSDAY:  Sometimes the summer heat means you need to adapt your workouts.  What kinds of changes do you make? 

FRIDAY AT FITBLOGGIN':  What's your favorite exercise to work your arms?

Fitbloggin' 

I'll be altering my workouts next week to accommodate Fitbloggin'. Thursday is a scheduled rest day in the program but I'll be doing Friday's shoulders instead.

Every time I look at the schedule for Fitbloggin' I change my mind what I want to do. As of this moment here is what I'm thinking. Thursday I'll bring Benny to the Registration and Evening Reception.

Friday's Plans 

Arriving for breakfast would mean that I probably won't be able to participate in the early morning fitness session. If I did I'd be too nauseous and end up being miserable. So I'll eat and play photographer for this round. The 11am workout is up in the air.

Since I'm attending Fitbloggin' not only for myself but for potential clients I'm going for more of the weight loss and management track. So the first breakout session at 2 will be "Ditching the Emotional Baggage That’s Keeping You Fat." The 3:15 session will be "Sign the Dotted Line - Contract Law for Bloggers."

What do I need to bring with me for the Reception and Expo?

Saturday's Plans

I'm thinking I'll grab breakfast but save it to eat after the workout. I'm still up in the air on the 9am small group discussions. Both sound like they'll contain valuable information. Perhaps I can tag team with another blogger and we can share details. I think I'll have to do the same thing for the 10:15 discussions of "Your Weight Loss Journey – The Highs and Lows" and "Fitness for the Minority Population."

I don't know if I want to try the Zumba session or not. All that shaking and rattling around makes me think headache afterwards. We'll see what happens.

For the 2pm breakout session I'll go to "I.L.L.U.M.I.N.A.T.E.- Ten Pillars For Overcoming Any Setback." At 3:15 it'll be "How to Train the Muscle Between Your Ears" but I'd like to know the details from the pitching and pricing session.

Sunday I'll join the fun walk.

So next weekend will be jam packed with activity for me but I don't know what I'll do with Benny and Austin. Neither is interested in this stuff.

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

Workouts, Challenges, & Nutritional Guidelines

Workouts

SATURDAY I worked my back, chest, and shoulders.

MONDAY I worked my shoulders, arms, and abs.

TUESDAY I had a yoga session.

WEDNESDAY I wanted to walk during lunch but the rain didn't stay away long enough for me to go.

YESTERDAY I worked my back, chest, and shoulders again.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jul 7, 2016 at 4:34am PDT

TODAY I had a Pilates session.

7 Day Healthy Habits Challenge

Tuesday we started the 7 Day Healthy Habits Challenge in the Brand New Me Healthy Living Community.

TUESDAY we talked about the importance of eating breakfast.  I usually have cereal in my yogurt, oatmeal, or breakfast casserole.  What's your go-to breakfast?

WEDNESDAY we talked about squeezing in some kind of physical activity throughout the day.

YESTERDAY we talked about meal planning.  This is one I'm not good at as I'm so indecisive.  Depending upon the day I had I may not want to fix whatever was planned.  This is one thing where the farmer's market can help me.  I could plan a meal around the veggies I picked up...now only if the weather would cooperate!

TODAY is about keeping healthy snacks around so you don't raid the vending machine or ruin your progress with fast food.

Brand New Me Wellness Coaching Nutritional Guidelines

The Brand New Me Wellness Coaching Nutritional Guidelines are now powered by Precision Nutrition's ProCoach software. This is a year-long habit-based program that guides clients through purposeful, structured daily lessons.  These lessons are cumulative so they help build the habits bit by bit.

For clients enrolled in KISS THIS or KICK IT they will have the option to purchase a subscription at the end of their program to help them through the rest of the year.  While I'm trying to figure out the pricing structure for this I'm offering a free 30 day trial.  If you're interested in checking out the program please visit Nutritional Guidelines to register.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 20, 2016 at 2:50pm PDT

 

Bob's Red Mill & SweatPink #SummerStrong Challenge

Remember back in May when I got the Bob's Red Mill pack and I said there'd be an Instagram Challenge?  There's just one more week left until it happens!  Here are the daily prompts. Don't worry, I'll share them again in next week's post.  Be sure to tag #SummerStrong #FuelYourAwesomeness #SweatPink @BobsRedMill and @FitApproach when you share your pics!

MONDAY:  What's your favorite sunny summer day workout?

TUESDAY:  What's your favorite squat variation?

WEDNESDAY:  What fuels you in the morning, getting you strong and ready to face the day? 

THURSDAY:  Sometimes the summer heat means you need to adapt your workouts.  What kinds of changes do you make? 

FRIDAY AT FITBLOGGIN':  What's your favorite exercise to work your arms?

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

Hello July!

Can you believe half the year is over already?  These first 6 months seem to have flown by!

July - December

I keep adding to what I have left to do this year.  July and October appear to be my busiest months.

• July
• Wellness Coach Certification Exam
• FitBloggin' (so many are backing out lately)
• Austin starting high school
• August
• Nothing YET
• September 
• 37th Birthday
• October
• The Great Pumpkin Run
• Launch of Fit Indy Parties at the Costa Rica Wellness Retreat
• November
• 8th Anniversary
• Thanksgiving
• Austin's 15th Birthday
• December
• Holidays in Ohio

What's in store for you the rest of 2016?

Week in Review

SATURDAY I melted in my garden for about 2 hours. Staked the rest of the tomatoes. Created a structure for the zucchini to climb.

MONDAY I worked my back, chest, and shoulders with Kelly Coffey-Meyer's Muscle UP 2B Fit.

TUESDAY I worked my legs and arms. In the afternoon I purchased a subscription to Precision Nutrition's ProCoach. I will be using this both as the nutrition portion of my coaching programs as well as a standalone option.

WEDNESDAY I walked almost 3 miles during lunch. At the farmer's market I picked up blueberries, zucchini, and a fruit roll up.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jun 29, 2016 at 1:05pm PDT

YESTERDAY I had a busy mental day. I started with yoga before work.

I created the sign up page for a 30 day free trial of the Nutritional Guidelines. Those in the Brand New Me Healthy Living Community will have first dibs on the trial.

My Wellness Coach Certification exam is now scheduled for the 14th. I'm trying to decide if I'll work beforehand or take the whole day like the last time.  It'll probably depend upon the weather LOL

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

Costa Rica Wellness Retreat

The last time we were on vacation was in 2011 and I was probably 120 lbs heavier.  Last year, after hitting my goal weight, I rewarded myself buying a high-waisted bikini, but never had the opportunity to wear it outside the house.  I have only been outside the US a couple of times in my life (both briefly in Canada).  It's time to change all this!  This retreat is an opportunity for Austin, Benny, and I to go to Costa Rica this October (during Austin's fall break) but I need your help in making this awesome experience happen!

I'm looking for a group of at least 15 to join FIT Life Creation and my family on this all inclusive adventure filled with surfing, zip lining, healthy living workshops, and more, at the Riu Guanacaste  in beautiful Costa Rica October 13-17.  I'd love to meet you in person and work with you in a small group setting as one big fit party to help you on your healthy living journey.  What kind of magic will we make for your path?

For trip details or to book your adventure visit Fit Life Creation and enter LAWRTW at checkout for a little discount from me to you.  BONUS:  If your package is booked before August 10 there's a $500 savings (excluding airfare)!

 

Healthy Living Workshops

Below are some sample topics we could cover in the workshops.

Nutrition

• The Misinformation of Fad Diets
• Why Diets Don't Work/What to Do Instead of Dieting
• Portion Control
• Menu Planning
• Mindful Eating
• Conquering Cravings
• Fueling Your Body

Fitness

• Getting (Re)Started
• Maximizing Results
• Finding Your Fitness Soulmate
• Busting Plateaus
• Overcoming Roadblocks

Personal Development

• Self Care Practices
• Stress Reduction
• Loving Your Body
• Life Balance
• Mindset Shifts

Once the group is registered I'll send out a survey to find out what topics you'd like covered so we can put together workshops tailored to your needs. Be sure to complete the form below to receive any updates on the retreat.

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Healthy Living Workshops

Show me how you're currently living your journey and put a hashtag on it!  Be sure to include #BrandNewMe and #createmyfit in your post.

Check out the healthy living freebies at FIT Life Creation.

If you're a fellow Fitpreneur and would like to host or cohost a workshop please email me your proposal at longandwindingroad@usa.com.