Get Your Cardio On

Sometimes we need a little something quick because we are short on time! Hey remember any movement is better then nothing and this will get your heart rate up and get sweaty! Here is a video of the moves and above is what 1 round looks like!

Enjoy and remember to show up in all you do today,

Deanna

The Balance Between Wife, Mom, and Me

Finding that oh so sacred and sought after balance between being a wife, a mom, and me is exhausting, exhilarating, trying, and sometimes maddening.

I heard it called recently in an interview with Jada Pinkett Smith (below) a paradox and that really stuck with me. On one hand I have to think about each of my sons and what they need from me. Then I think about okay what does my husband need from me. Now, if I am being real with you all, often times in my past that is where my thinking would end. My life revolved around the wants of everyone else and I put myself last, or really, less then last. There would be times where it would be 2pm and I would realize I hadn't eaten. A day would go by and I would realize I hadn't drank water. A month would go by and I would realize I had done nothing for me. Now don't get me wrong being a wife. Being a mom. Those two things are my most sacred job, gift, responsibility, and passion. They truly are what I put above all else. There are so many joys. I have learned to play, be present, love unconditionally no matter what, and to grow and change each day.

However, I noticed as the years went by that I was feeling drained, cranky, not confident, and just plain not like "me". That brought up even harder questions, "who was me? What had I become? Who did I want to be?" I think as moms we so easily forget ourselves and what I have learned is when you forget yourself you're not the only one to pay the price. I have seen my life change in the last year. How my kids see me, how my husband sees me, how we interact, how I see myself, and how I feel about myself. 

This process has been long and is forever evolving. Do I think I have it perfectly figured out? No. I do however see a bigger picture, and strive for a better balance, with the understanding that at certain times one piece of all that I juggle may need more of my time and that is okay, as long as I am conscious. 

The key for me: Communication, time, and understanding. Communication is really just the foundation of all healthy things. It took me really talking out my concerns with Bryan (my husband), counseling (which I always highly recommend for everyone...it's a game changer), and personal development. No one is going to help you if you don't ask. If you don't communicate your needs to your husband, yourself, and your kids. 

We need to remind ourselves that these changes are slow and are a fluid journey, not a destination. Be gentle with yourself. Also, understand that what works for one mom may not work for all. You need to do some soul searching and dig deep into your goals, reconnect with passions, set out on a path to rediscovering yourself.  

When we lose ourselves and we don't take care of ourselves, that causes us to get out of balance. When we are unbalanced and lost in it all, we really can't, as effectively, take care of others. When I had kids or when I started thinking about the balance in my life, you want to know how I felt? SELFISH.... I feel like our society today makes us feel like we are selfish for taking care of ourselves and putting us first sometimes. I believe however that it's my responsibility to take care of me. What I do and what all the mothers I know do takes an immense about of strength, heart, and mental capacity every single day. If I'am not on my own game, if I'am not feeling good, then how in the world can I expect to model, take care of, and provide for everyone else at a level that they deserve and that I deserve. So, I actively seek and work hard every singe day to take responsibility for my own happiness. I don't put that expectation on my husband or on my kids. I choose happiness and balance every single day. Is it always pretty? Heck no..life is messy but what I am working on reminding myself of is that there is a small win in those moments to be thankful for and guess what? Tomorrow is a new day, with new potential, to try again. So take time for you. That can look different for all of us. Below is my list and stay tuned for what each of these looks like in my life, how I make it work, and why I feel it's important. 

1. Working out 

3. Gratitude

4. Follow a passion or start a hobby

5. Eat clean MOST of the time

6. Date

FREE Soup and Squat Challenge

I am home from my amazing trip to Pittsburgh feeling on fire about life and what I do! It was soooo cold there so I have been craving soup all week! That got me thinking about hosting a free group. So this month I am hosting a FREE soup and squat challenge group.

I am always getting asked about what someone can do to build a bootay. If you follow my journey, you know that is one of my fitness goals this year. So let's DROP it to get HOT together! Then we can go make delicious soups for our family... if we can still walk ;)

What's included you may be wondering:
- At least a soup recipe each day
- Daily squat challenges
- Interaction with others who may post fun ideas and encouragement


So here's to a fun week of building that bootay and keeping warm with some delicious soups!

Want in? Fill out my contact form below or email me HERE!

Remember to show up in all you do today,

Deanna

More Than a Pair of Skinny Jeans

Healthy living means so much more to me then looking good in a pair of jeans (although that's a big plus😉). I used to be so unhappy with how I looked and felt in my own skin. My self talk was negative, how I talked about myself was negative, I could never accept compliments from others. Having babies, nursing babies changes your body and not many people talk about that. It can be hard to see yourself change so fast and have your mental state be sensitive and emotional because well we are new moms 😉 Man it has been a journey... A long roller coaster of a journey.                                                  

I made a choice to eat whole foods because I have energy, I stay healthier, my body feels better. I choose to workout everyday (minus Sunday's) because I feel strong, confident, and doing so pushes me everyday and I feel like that's good for you both physically and mentally. Starting my fitness journey and becoming a coach to help others by sharing my story and encouraging them along th

eirs has changed how I feel about myself both physically and mentally and where I am headed in life. The weight and the toning is a product of those things.

There's no looking back except to learn and I will continue on this path to always be striving to be my best self🙌🏻

Here are the three healthy living philosophies I want to share with you today:

1) Remember to nourish your soul. Being healthy is very much an inside thing as well as an outside. I believe this can look different for different people. For me it's shutting down negative self talk with positive affirmations. If I find myself saying/thinking something negative about myself, I turn it around. I then will write the affirmation on a sticky note and put it on my bathroom mirror so that I see it and say it everyday. I take it down when I feel like I have moved on or worked through that issue. I also keep a journal where I write done something inspiring, a goal, and at least 3 things I am thankful for everyday. I am trying super hard to get back into meditation, it is so hard for me to find enough time to complete all my tasks but I find that when I do it I am a less stressed and more put together person. For others this may be praying, being out in nature, going somewhere that is spiritual to you...there are no right or wrongs here, you just need to find what works for you. 

2) Dedication does not mean deprivation. I hear this one a lot and I used to believe it what i was younger in college and high school. Being dedicated to a heathy and active lifestyle does not mean that you cutout any one food group. You can be healthy and enjoy that cookie, coffee, or scone. In life it's all about moderation and balance. This is why I talk so much about the 80/20 rule. I eat on point 80% of the time but you better believe I am making Christmas cookies and eating a couple with my boys after we are done. That is the beauty of it when you plan and eat well most of the time you really enjoy those 'treat meals'. You don't have the guilt or self hate. 

3) Stronger body, stronger you. For me, working on my physical fitness has been as much of a mental triumph as it has a physical one. When I am working on pushing myself with a new fitness program, upping my weights, or working on improving my speed, I gain confidence in myself. That sort of effort and perseverance affects every other aspect of your life (who knew right). I am also a stronger mom, I see my boys modeling Bryan and I's behavior, talking about fitness, and healthy food. Fitness has helped me learn that I can overcome failures and that tomorrow is a brand new day. You get a fresh start to try again, tweak, or change a goal. 

I hope that is helped inspire you on your Monday, in whatever it is your doing today! Make it a great one and remember to show up in all you do today!

Deanna

Week 1 Hammer and Chisel Menu

Spent my morning on a date with my Peppermint coffee in my penguin cup and meal prepping for my first week of The Master's Hammer and Chisel program. I am seriously so excited about this program!

Bryan and I went through and figured out our calorie needs for maintaining our weights while getting hammered and chiseled for the next 60 days :) I love that this program has 3 different levels depending on what your goals are.

There are some great new recipes in the nutrition guide that I am excited to try! Below is a sample of what we will be eating next week WITH the recipes to go with! These are based off of my calorie goals of 1,500-1,799 calories a day. Bryan will just add extra or where he needs more than me. On the bottom you will notice where it says containers. This is how many of each color container we get a day. The first number is Bryan's and the second is mine.If you want to learn more about the containers click HERE. 

Recipes:

1. Mixed Veggie Soup: 

Ingredients: 

• 4 cups hot filtered water
• 2 medium carrots peeled and cut into 1 1/2 in pieces 
• 4 oz. green beans ends trimmed, coarsely chopped
• 1 1/4 cups coarsely chopped cabbage
• 3 cups fresh kale
• 3 medium celery stalks, coarsely chopped
• 3 Tbsp reduce sodium soy sauce  
• 1 cup unsweetened almond milk, warm

Directions:

1. Boil water in steamer or large sauce pan over high heat. Reduce heat to medium-high. Place carrots in steamer basket, cook 3-4 minutes or until tender-crisp
2. Add green beans, cabbage, kale, and celery; cook 5-8 minutes, or until soft. reserve water.
3. Place steamed veggies, reserved water, soy sauce, and almond milk into a blender or food processor. Blend until smooth.

2. Tomato Eggplant Zucchini Bake with Garlic and Parmesan: http://www.wellplated.com/tomato-egglant-zucchini-bake/

3. Eggplant and Zoodles

Ingredients

– 1 large eggplant

– 2 eggs

– Homemade breadcrumbs (2 slices of wheat bread, toasted then crumbled)

– 1 cup of plain tomato sauce

– 1/4 shredded mozzarella cheese

– Salt-free Italian seasoning

– Pepper for seasoning

Directions:

1. Using a spiralizer or peeler create zucchini spaghetti (always read the directions for your spiral slicer as they vary by brand

2. Heat one tablespoon of coconut oil in a large skillet over medium-high heat. Once hot, add zucchini noodles and cook for about 2 to 3 minutes, until zucchini noodles are tender but still retain some crunch.

3. Let the noodles rest for about 3 minutes so that they can release all of the moisture. Transfer noodles to a colander and drain the excess water from the pan.

4. Slice up your eggplant. Dip it in eggs and place it on parchment paper on a baking sheet. Top with your seasoned breadcrumbs. Bake for about 15-20 minutes depending how thick your slices are. Take it out the oven and use a spatula to move the baked eggplant from the baking sheet to your casserole dish. Pour your sauce over the eggplant. Top it with your cheese. Bake for 20 minutes or until the cheese is melted and sauce is bubbling. Serve over a bed of steamed Zoodles.

4. Baked Stuffed Sweet Potatoes 

Ingredients:

-2 small sweet potatoes

• 1 1/2 cups roasted vegetarian chicken strips
• 1/2 cup black beans
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. cumin
• 1/2 tsp. ground coriander
• 1 dash sea salt
• 2 Tbsp. chopped fresh cilantro

Directions:

1. Preheat oven to 400 degrees F. 
2. Bake sweet potatoes for 35-45 minutes or until tender. Cut sweet potatoes in half lengthwise.
3. While sweet potatoes are baking, combine chicken, beans, oil, and spices in a small saucepan; cook, over medium-high heat, stirring constantly, for 4-5 minutes, or until hot.
4. Top sweet potatoes evenly with chicken mixture. Sprinkle evenly with cilantro.  

5. Berry Quinoa Parfait

Ingredients:

• 2 cups cooked quinoa
• 1 cup sliced fresh strawberries
• 1 cup fresh or frozen blackberries
• 1 cup fresh or frozen raspberries
• 3 cups plain Greek Yogurt
• 1 Tbsp honey

Directions:

1. Evenly layer quinoa, strawberries, blackberries, blueberries, raspberries, yogurt, and honey in a tall glass 
2. Serve immediately or cover and refrigerate for up to 3 days.

6. Cucumber Tomato Salad: http://www.livewildlivefree.com/2015/12/cucumber-yogurt-salad.html

Bryan and I are starting the program TOMORROW!!! Our challenge group will be starting Monday December, 14th and there are still a couple spots left. To see if the program is right for you or to sign up for my challenge group CLICK HERE. I can't wait for you to join us. 

Remember to Show Up in all you do today,

Deanna

The Master's Hammer and Chisel Launch Group

Ahhhh! I am just so excited for the launch of Beachbody's new program, The Master's Hammer and Chisel. I really love my 21 Day Fix and 21 Day Fix Extreme, so I am super pumped to see what the creator Autumn Calabrese has in store for us! She will be joined by Body Beast's Sagi Kalev to bring us a great program for toning and building muscle. I love using Autumn's portion control containers, they keep me in check to make sure I am eating the right stuff to keep my body fueled, healthy and not overeating! They will be part of the program :) :)

Bryan (the hubs) and I will be doing this program together and we Can't wait to get our hands on it!! We will be sitting at our computers with white knuckles on launch day (Dec. 1st)! Here is a result from the test group and OMG how amazing does she look?!?!?!

I have tried two of the workouts and I am seriously stocked!!! They will not disappoint..trust me!! Here is a little sneak peak:

So What's it all About?

The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques, and they have shelves full of competition prizes to prove it! In The Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique. The workouts are 30-40 minutes, so as a busy mom and student that is the perfect about of time!!! 

Equipment

For this program you will need some equipment! You will need a variety of weights, I recommend a few sizes between 5-20 for women and 10-30 for men. Here is a list of what equipment you will need:

• Pull-up bar or Resistance bands with door attachment
• Weight bench or stability ball
• Workout sheets and pen

Optional Equipment

• Beachbody on-demand 
• Water bottle
• Towel 
• Performance Recovery 
• Performance Recharge
• Performance Line Pre Workout Energize  
• Performance Post Workout Recovery Drink
• Performance Line Hydrate
• Performance Line Recharge 

So What are Your Next Steps?

1. I have to be your coach! Click HERE to get all signed up (Free)!
2. Complete the application below so I can learn a little more about you :)
3. To be in this group you must sign up with the Hammer and Chisel challenge pack. This include the 60 day program, nutrition guide, portion control containers, program manual, schedule of workouts,  and Shakeology (more info here). *Price varies and can be discussed* 

So Are YOU READY to jump on this awesome train? Let’s get Hammered and Chiseled together…It’s going to be EPIC! 

Denna :)

Holiday Survival 101

It's the holiday season (Yah)!!! That means treats, parties, drinks, and an insane amount of self control not to gain that average 7-10 pounds!!! Here are some tips to help you stay on track a little during the Holiday season! Even if you choose just one...it will help!! Which are you going to try and follow? 

1. 

Go for the light, skinless turkey meat as opposed to the dark meat! The dark meat is tempting but has way more fat and calories. We are talking a difference of 10g of fat per serving difference (wholly molley)!

2. 

Avoided the canned cranberry sauce and GO for cranberry relish :) The canned stuff has a TON of added sugar and preservatives. When you make your own relish you can sweeten it naturally with non-concentrate pineapple or orange juices (or fresh squeezed)! 

3. 

Instead of that bag-o-potaote chips, go for some colorful veggies and hummus! So tasty, will keep you full, and will be half the calories! Those scoops of dip and easily add up to about the same amount of calories you should consume in one meal (Say what?)! 

4. 

Desserts are a MUST! But opt for healthier options like chocolate covered fruit or make your own healthier version of that pumpkin pie :) Those sugar pack cookies can cause your blood sugar to spike and they have a ton of calories! A little dark chocolate is good for ya...and fruit, can't go wring there! Pumpkin pie recipe HERE!

5.

Most alcoholic drinks are packed full of sugar and empty calories. They also make us more hungry so  you consume more food along with all that sugar (eeek)! So maybe try watering down that drink with some sparkling water or soda! Fun recipe HERE!

Enjoy your holiday, just remember it's all about moderation and feeling good :) 

Happy Holidays,

Deanna

Early Morning Rising

I have not always been an advocate of waking up early. To be honest I was always the sleep till noon girl all through college (except for the mornings I had class :)). Even after having both my boys I would sleep until I absolutely had to get up. Now with a new baby in the house you should sleep every second you get. However, as I started school and my boys are a little older, I was just always feeling rushed, which in turn made the boys feel rushed. You know what happens when you try and rush a 2 and 4 year old...like poking the bear (on crack)!

About a year ago I kept seeing all these posts about getting up early and this idea of "Me time"! Now at first I remember thinking, "who in their right mind would ever do that?" Then after knowing I needed to make more time for my school work, I decided to give this early morning (crazy person) idea a try. Now for me this was a slow process. I started by pushing my alarm back 15 minutes and I increased that every few days until I was getting up between 5-5:30. Am I perfect every day? Nope. Is it still a struggle to open my eyes? Yes! But I place my phone on the other side of my nightstand, I set two alarms, and as I reach for my phone and my feet hit the floor, I say out loud, "I am up, I am up, I am up"! 

Here are the 5 benefits I have noticed to getting up early:

1. I am more likely to get my workout in if I get up earlier, which in turns gives me more energy and confidence for my day!

2. "Me time"! There really is something to be said about the stillness and quiet that comes from being present in the early mornings. Before the scamper of little feet or the loudness that is my husband making coffee in the morning (incomplete sentence)! It's focused time for me to think, work, read, paint, or whatever it is that sets your heart on fire and gets you a little closer to your goals. 

3. The most successful people in the world get up early! They say it increases their productivity. So far I would have to say I have noticed the same thing.

4. You're more likely to eat breakfast! So many people skip breakfast because they, "run out of time". Getting up early allows you time to make a healthy breakfast and get your body ready for a productive and happy day. By eating breakfast you will also increase your energy level. 

5. Excited to greet my boys. I have noticed on the mornings that I am up before them, things just go more smoothly. I am excited to see them and we snuggle. I feel like when they wake me up, I am more irritable and not as present. I feel like when I am up early and start my day off right it is contagious and they follow suit on that happy morning train! 

Have courage and be kind today and don't forget to show up in all that you do,

Deanna

Why Should I Read Personal Development?

A lot of people are curious as to where I come up with my motivation, why I am so positive, how I can remain so consistent, how I got my business started, how I manage my time, and many of the other positive attributes people see in me…..and I give ALL of that credit to personal development and self help books.

Personal development has been a game changer for me. Not only in my business but also as a wife, mom, friend, and individual. I seriously look at the world in a whole new way and there is no way I am going back!!! I used to read all kids of books, mostly romance novels (don't judge), but now I really don't have time! Between being a PhD student, a wife, mom, and business owner, I have to make choices on what to cut. When you say yes to something, you have to say no to something else. I chose to say yes to professional development and no to romance novels.

If you are someone going through a transition, someone stuck in a rut, someone having relationship trouble, wanting to parent better, or someone who thinks they are happy, sad, mad, or unhappy...personal development is for you! There is always room to improve and why not focus on being the best version of yourself?

Do yourself a MAJOR service and get your nose into personal development books. They have changed my life and are continuing to help me become even MORE of a super-achiever. When do I have time? I read before bed and I keep and pen or highlighter near by so I can write down ideas that come to me or things I found extra inspiring. Some people on my team read in the morning because it sets their positive intention for the day and motivates them! Doesn't matter when you do, just carve out the time and make it happen. 

So think of something you want to work on, go read the backs of some books and chose one, or choose one from my list. BUT whatever you do get your nose into some personal development books!!!!

Feel free to reach out to me if you need help finding a book! I may not know but I would love the chance to help.

5 Reasons to Workout With Your Partner

So Bryan and I both started our transformations at the same time! It was about two years ago and I was really down and uncomfortable in my own skin after having our two beautiful boys. Bryan says (he is here too!!) he wanted to feel more comfortable, look better in his clothes, and wanted typical life tasks to be easier. 

So we made a commitment to each other that we would reach for our goals together and we never looked back. Do we workout together everyday? Nope. Sometimes our schedules don't allow for that. However, we really try and make it a priority to workout together a few times a week. 

Here are our 5 reasons to get sweaty together:

1. Accountability - Not going to lie some nights all I want to do is sit my bootay on the couch and eat Oreos. However, living with your workout partner holds you accountable! He is there to say, "Let's do this" or "na let's not go binge eat Oreos tonight"! 

2. Spend time together - we are busy and working out is non-negotiable so why not do it together and get just a little more time to hang out, work toward a common goal, and have some laughs. 

3. Endorphins - Exercise induces the symptoms of physiological arousal—sweaty hands, a racing pulse, shortness of breath. The results? A boost of attractiveness to your partner.

4. Helps you feel more connected to your partner - Sometimes it can feel awkward or embarrassing to workout with your partner. Let's face it, that is a vulnerable time, especially if you are just starting. By working out with your partner, you start to feel more confident in yourself and you begin to eliminate that vulnerability between the two of you. Plus you start to feel more comfortable in that sports bra and short shorts and confidence is sexy ;)

5. Sense of accomplishment - My husband is my biggest cheerleader and I like to think I am his. We push each other to do that last 10 seconds in a plank position or just one more push up! We like to spike the encouragement with some butt slapping, song singing, or loud clapping when the going gets tough! I feel like I can accomplish a lot more with this guy by my side. Tackling our workouts together helps boost our confidence to handle whatever life throws at us!!!

I hope this motivated you to get sweaty with your partner! If you did I would love to know!! Comment below that you tried a workout with your partner and what you thought!!

Thanks for stoping by,

Deanna

Get Fit & Be Thankful Before you Feast

Annual Get Fit & Be Thankful Before you Feast Challenge

All alright ladies and gentlemen it's officially, "that time of year" again! Think holiday parties, baked goods up the wazoo, the kids are off from school more, and stress levels tend to rise. Now this time of year is my JAM. This is no joke, my inner 4 year old comes out from now until Jan. 2nd and I LOVE it! 


However, did you know that the Average american gains 5-10 pounds during the last couple months of the year (SAY WHAT)...yep it;s the truth.Now I did some master-minding and ask the question, "how can I help people not loose their progress, stay on track, and jump start their January resolutions...all while being able to eat there pumpkin pies??????

First off I am re-committing hard core to my 80/20 rule! What is that you may ask... My game plan is to keep my eating healthy and clean 80% of the time and allow myself treats and goodies 20% of the time. A healthy lifestyle is all about balance and this rule helps me remember that! Also it's import to think about when your treat meals are going to be! For instance, if you're going on a date, it will probably be a cheat meal. If it's Thanksgiving, you will probably have a cheat meal ;) You get the idea, if I know when my cheat meal will be then it helps hold me accountable the rest of the week!Now HOW can I help you and hold me accountable as well during this Busy time of year?Launch a Get Fit & Be Thankful Challenge group of course!!! 

Fitness Plan:It is 30 minute workouts, 6 days a week, all of them well rounded moderate exercise you can do from home.  The workouts are simple moves (anyone can do them), but still challenging and all you will need is a DVD player and a set of dumbbells.  It comes with a full calendar to follow. The 8 DVDs you will get are as follows:*Upper Fix, Lower Fix (Weight workouts)*Total Body Cardio Fix, Cardio Fix (Cardio workouts)*Pilates*Yoga (Optional for Sunday/Rest Day)*10 Minute Abs*Bonus DVD for ordering through a coach: Plyo Fix (Cardio)

Nutrition Plan:The nutrition plan comes with a portion control container system you use throughout the 21 days.  This portion control system is where a lot of people get the results! It helps you calculate exactly what portion sizes to eat, as well as maintain a healthy balance between proteins, fruits, vegetables, complex carbs, and healthy fats. It's very simple to use, and very effective! You will essentially get 8 different color-coded containers.  It will tell you how many of each of those colors (food groups) to eat each day. For example, eat 4 reds (protein container), 3 greens (vegetables), 2 yellows (complex carbs), etc.  You then use the containers to measure out the portion. It may sound difficult, but I promise it is very easy. Below are a few videos you can watch for more information.  Once you own the program, you can continue to do as many rounds as you want of the 21 Days to get the results you want and maintain them! ** Want more information and to see my transformation with the 21 Day Fix, check out this post!

Special THIS month:

• Be entered to win an entire program FREE: So as a little extra motivation I will enter your name into a drawing to win the 21 Day Fix Extreme for FREE, when you sign up before Thanksgiving day. 

• Share what we are Thankful for to keep us motivated and positive all month: I feel like it's important to remember whats important to us and to think each day about why it was a good day. By consciously thinking about the positive things that happen we will become more positive!

• I will post Thanksgiving recipes: Some healthier options for the big day :)

So what is a Challenge group?A challenge group is a small & intimate group of people who have committed to getting healthy by participating in a Beachbody workout program. Through fitness, nutrition, peer support, and accountability, a Challenge group plays a key role in helping you reach your health and fitness goals.  I can NOT wait for you to join me on November 9th!So who's with me?? Let's feel confident, stay thankful, and reach our goals together in November :) I will only be accepting 10 people into this group, please feel free to fill out the application below with your email address and contact information, and I will send you more details about the group specifics!

I can't wait to chat,

Deanna