Friday, February 22, 2019

Why is creating a habit so hard and Week 2 Recap


This is my favorite quote because it is the cold, hard truth. Nothing will change until you change it. How many pockets of time do you have in your day and how do you use them? How much of that time is wasted by scrolling on your phone or watching mindless shows?

You see, I've become a master of identifying and using small pockets of time throughout my day. For me. its a necessity. Example, I loathe taking my kids to the grocery store. What does my business require? Frequent trips to the grocery store! How do I make this work without losing my mind? Simple, I carve out a pocket of time by leaving 10 minutes earlier on Thursday and Friday mornings. This gives me a 30-40 minute window of time to hit up the grocery store after I drop the kids off at school and before I need to arrive at work. It works perfectly, plus the grocery store is empty at 7:50a.m and I can whizz right through. By creating this habit, I've turned something I dread into a very enjoyable experience. Feeling accomplished first thing in the morning always sets the tone for my day. Which leads me to say...

WHY FOR THE LOVE OF EVERYTHING HOLY CAN I NOT GET OUT OF BED IN THE MORNINGS AND CONSISTENTLY WORKOUT???????????

I schedule my early grocery trips because my business and sanity depend on it but why can I not do the same for my workouts? This is the one mental barrier that I have been unable to break for years. 

If I could only change one thing in my entire life right now, it would be to have the willpower to be an early riser. If I had just a 20 minute ride or even 10-15 minutes of strength training in each morning, I think that sense of accomplishment would trickle down into other areas of my life and boost my ambition and productivity. But I just can't seem to stick with it.

Can anyone else relate? I'd love to hear your recommendations on how to get an early start each morning. 


So, it is week 2 of my 12 week Road to Redemption as we'll call it. It was a super, crazy busy week of course but I have been very good in sticking to my nutrition. I made these beauties above for Wednesday-Friday lunch. Vegetarian Sausage (what I used in the Sunshine Bowls), Green Beans and Riced Butternut Squash. Yum! This combo never gets old. I've done much better with my intermittent fasting this week and I'm happy to report that I'm down 2 lbs, which is right on track for where I wanted to be this week. 

Since I 've turned 35 I've pretty much ditched putting creamer in my coffee. One, because in the mornings Mama needs something STRONG and secondly, I like to practice a clean fast. Clean fasting consists of only black coffee or tea and water during your fasting window. I usually fast from 7pm-11am. A 16:8 fast. This window works best for me and I'm never starving. Some people practice what they call a "dirty fast"-- this is where you have cream in your coffee, a flavor enhancer in your water, calorie-free energy drinks, etc. I've found that dirty fasting just messes my hormone balance up. I don't feel right, I get significantly bloated-- its completely eliminates any of the benefits of intermittent fasting. No thanks. 

Raise your hand if you buy new workout clothes to keep you motivated to workout 😂 I'm sure these clothes will significantly improve my performance, too! Peloton was having an amazing sale for President's Day so I loaded up. Normally their apparel is extremely expensive but a lot of it was 50% off so I had to take advantage. 

That'll all I have for this week, FitFuel fam. I'll probably touch base in a couple more weeks and let you know how I'm doing. 


In the meantime, I really would LOVE to hear how some of you get motivated in the morning and also any secrets to success that you have built into your daily routine. Leave comment on this post or on our Facebook page. Many others might be wondering the same 😊




Friday, February 15, 2019

Why I Chose to Medicate and Week 1 Recap



As promised, I have committed to documenting the next 90 days as I try and reclaim my metabolism due to the affects of prescription medicine. 




 Left: April 2018, 137 lbs, before Lexapro 
Right: February 2019, 154 lbs. after 3.5 months on Lexapro 


My medication: Lexapro 20 mg



I have no qualms being totally transparent with what I'm taking and why. Lexapro has been a LIFESAVER for me. Last fall was pretty rough for me. I hit a self-inflicted rocky patch in my relationship, I had MAJOR dental work done, the demands of my full-time job which included lots of traveling and training during August and September, the demands of FitFuel, both of my children were diagnosed with ADHD and I was constantly driving to the pediatrician's office every other week and scrambling to get meds filled and administered (a whole new world in our mostly holistic household), constant conflict or absolutely no communication what-so-ever with the children's father. and one of the main reasons-- I have horrible periods. My PMS makes me a hangry, raging bitch. My cramps have required that I leave work and go home for the day on at least one occasion and honestly the entire week leading up to it and the first 1-2 days after are UNBEARABLE.  I attribute A LOT of these events to the close of my 7 year cycle. For more on your 7 year cycle, click here.

So, I made the choice to seek a medicinal intervention. I was 137lbs when I started the medication. As of Monday 2/11/19 I weighed in at 154. That would be a 17 lb weight gain and I was completely shocked when I saw that number on the scale. 

Week 1: What I did differently

After quite a bit of research, I decided on a course of action to reverse the weight gain. I've read that medication can actually reduce your metabolism by 10% so its up to YOU to either change your meds (no way, Jose) or take an active role in your health by critically monitoring what you put in your body and staying active. I implemented a super low calorie diet combined with intermittent fasting this week that's intended to shock my system and get rid of some of the water weight I've been carrying around.  But of course, the minute I have a plan that I'm ready to execute, something gets in the way. Hello, PMS! I don't know about the other ladies out there, but my PMS is insane. But it was even worse before I went on my medication. This week I've been bloated, TIRED AF, craving some carbs and feeling pretty unmotivated. As of this writing, I hit my goal spot on Monday & Tuesday. Wednesday I was so tired that I couldn't be bothered to monitor anything and Thursday was Valentine's Day so, yes, I ate the candy, drank the wine and ate some heart-shaped pizza from Papa Johns. 


But let me just add, I did make a pretty big commitment to my health this week. I purchased a Peloton bike . The bike was delivered on Wednesday and our shoes and accessories arrived yesterday. Peloton is the latest trend in fitness. The bike comes with an enormous touch screen and offers over 10,000 rides to chose from! You can even join live rides and interact with others or opt for scenic rides to relaxing music. I haven't gotten the opportunity to fully explore everything my Peloton has to offer but I'm so excited. Let me just say-- I've never read one negative article about Peloton. I have 2 friends that own one and they both rave about the bike. If you have been on the fence about purchasing a Peloton of your own, send me a message and I can give you a coupon code for $100 off your Peloton purchase. 



In addition to nutrition and fitness goals, I've began to wrap my mind around another area in my life that just, simply put, needs improvement. 

How many of you are nightly wine drinkers? Do you love to relax with a glass of wine in the evening? I'm sure you are either a white drinker or a red drinker. Us wine drinkers usually pick a team and stick with it. Do you often find yourself drinking more than you'd like but you just aren't sure how to stop or cut back? You promise to only drink 1-2 glasses but suddenly the whole bottle is gone. You wake up in the morning, feeling like shit and completely pissed off at yourself because your "relaxing ritual" has turned into a next day hangover, only to go home and repeat the cycle of insanity? Yeah, I get it. This "nightly ritual" has no longer became relaxing or beneficial to me but I do love red wine and I hate feeling restricted or deprived. What I'm learning is that its a battle of your conscious vs your subconscious. I ordered this amazing book that I'm going to share with you. I'm only halfway through the book and my wine intake this week (even being PMS week) has been reduced effortlessly by 50%. Like, I really haven't even tried. It's all about redefining your relationship with wine (or whatever your "relaxing" drink of choice is). It's been amazing and I feel empowered and in control. The author's name is Annie Grace and she completely gets it. Click here to check out the book and read the reviews. If any of this is applicable to your, its worth looking into.

So, that's all I've got for you guys this week! Let's consider Week 1 as "Prep Week"-- next week, I'll be doing the real work. And I'll remember to take some photos of my food. They obviously won't all be prepped FitFuel meals. I do eat "real" stuff from the grocery store, too and I'd love to share with you some of my favorite finds. 

Have a great weekend everyone. Leave me some comments so I know if you liked the article and are looking forward to the next 90 days with me!!! 😊


XO,

Ashlee 


Monday, December 31, 2018

Welcome to the Official Home of FitFuel Fitness and Nutrition, LLC!

Happy New Year's Eve, #fitfuelfam! 

Welcome to our new home! I have been teasing over the last couple months that we had planned to get a fully-functioning website up and running and let me tell you-- the struggle is real! I've finally found a platform that I think suits my level of tech-savviness... or lack thereof. And one that I can easily stay on top of. 

I have the e-commerce site linked to this main page and my next endeavor will be to finish out the menu page. It will be a master page of all the meal preps that we offer, their macros and price. Basically answers to all the questions that people send us! If you aren't a FitFuel customer already, I see how the process can seem really confusing at first. Hopefully this helps to clear things up a bit. 

Also, I'm going to put my journalism degree to good use and bust out some great articles over the next year. Different pieces ranging from my personal fitness and nutrition journey, to clean-eating recipes that you can try at home and also fitness inspired posts. I'm sure Ty has a lot of ideas for the website, too. We hope to create something that's appealing for both men and women. 

We have a feeling 2019 is going to be a HUGE year for us! So why not take it up a notch? Stay tuned, #fitfam! 

-Ashlee & Ty