Tuesday, November 25, 2014

How to Make Yourself Workout When You Don't Feel Like It!


I remember when I first started working out. It was so tough to get motivated. On those days that motivation had left the building workouts simply didn't happen. The bad thing was that once I skipped a workout or two it seemed to snowball into me not working out at all! Then I'd wind up starting over again.

No matter how long I've been working out I still have those times that I just don't want to. I can't drag myself out of bed, I don't feel like doing the workout I planned, or I just plain come up with a million excuses not to.

So, how do you get motivated to workout?? Over the years I've come up with strategies to make myself workout even when I don't want to and I thought I'd share those with you!

10 steps to making yourself workout when you don't want to:

  1. Make your workouts a priority. Truth is: we make time for things that are important to us. Schedule them into your day like any other important task or appointment. I think this is crucial. Part of this for some will be making yourself a priority. Making the time to take care of yourself will make you a better you to offer to everyone else in your life. Just do it.
  2. Plan your workouts in advance. There are tons of ways to plan out your workouts. Apps, journals, calendars... Try out several methods and see what works best for you. 
  3. Set your workout gear out the night before. Pack your gym bag or simply set your gear out if you workout (or run) at home. Just this one little step can be amazing at excuse-proofing your workouts. I even fill and set out my water bottle. 
  4. Set a workout alarm. For me that's my morning alarm, but whatever time you workout set an alarm on your phone as a reminder.
  5. No matter what, put your workout gear on when your workout alarm goes off. When I have really rough days I just promise myself I'll put on my workout clothes. This simple step can seem so hard some days, but is often the tipping point for making workouts happen!
  6. Promise yourself just to start. Even if you can only talk yourself into 5 minutes. Just promise yourself you'll start your workout. Most of the time you'll make it those 5 minutes and keep going!
  7. Track your data. I find tracking data to be very motivating. Fitness trackers are flooding the market right now. Try one that tracks your steps. Or a GPS to track your runs. Heart Rate monitors that track calories burned can be hugely motivating. Also, social apps like My Fitness Pal to track your workouts over time.
  8. Seek out accountability. Accountability and support can be huge in reaching our goals. Find a workout buddy to workout with. Make a deal with a friend that you'll text each other post-workout. Or seek out a workout accountability group! In person or online accountability groups are amazing. I'm starting another round of my 21 Days to Fit Challenge December 1st (and another January 5th) and would love you to join us. 
  9. Make it a habit. The main focus should be building your workout habit. Work on making all of these things a habit. Do them, do them, and do them again. Eventually your workouts will become simply a part of your day.
  10. Set up rewards. A lot of people are very motivated by even small rewards. Promise yourself a reward once you've been consistent with your workouts for a set period of time. I like to keep my rewards fitness related. New workout clothes, new fitness tech, or a new workout DVD. Some like to pamper themselves with a pedicure or treat themselves to a coffee date with a friend. Whatever motivates you, go with that.


For me it comes down to three things: planning ahead, excuse-proofing, and building the habit.


How do you make yourself workout when you don't want to??



Tuesday, November 4, 2014

21 Days to Fit Challenge


This girl needs some workout accountability.

Life is busy. Life is life. Workouts still need to happen!

So, I've devised a challenge and I hope you'll join me...

Yes, the holidays are quickly approaching. Many of us may be tempted to just bag it and 'start over' yet again January 1.

No, no, no. 

They say it takes 21 days to build a habit. Let's build that workout HABIT before the holidays hit!

21 Days. 21 Workouts. Let's do this!

  • Choose a time of day that works best for you (first thing in the morning is my choice) and workout every day at that same time for 21 daysOf course rest days are important, but in the spirit of building the workout habit still do something at your appointed workout time. Maybe just a walk, a mile with a Leslie Sansone DVD, some gentle yoga, or easy stretching.


  • Then, share a pic post-workout every day on Instagram! Mention me @KerriOlkjer in the description so I can be sure to see it and use the hashtag #FitViews21. (Pics can be anything workout related. You, your gym, your workout DVD, your running shoes, your HR monitor...)


  • Be sure to comment, support, and encourage others using the hashtag!


I'll also be starting a private Facebook group for accountability. Friend me and ask to be added to the group (absolutely no selling allowed). Share your workout plan for the day (or the week) and check back in with the group on how well you met your plan.

We start tomorrow, November 5th! Who's in? 

Feel free to join us later if you find this challenge after the 5th. Just start your 21 days and jump in!




PS I'm not attempting to sell anyone anything. I'm not a coach or consultant or MLM chick or whatever... 

Monday, November 3, 2014

My Top 10 Favorite Things from Puritan's Pride

This post is sponsored by Puritan's Pride

As most of you know, I am a Healthy Perspectives blogger for Puritan's Pride. It's been a lot of fun sharing my love of all things Paleo with their audience. One of the awesome perks of working with them is that I get to try new products each month.

I've discovered so many great things and decided I want to share my top 10 favorite things from Puritan's Pride. 

They have such a wide variety of products that I am truly in love with. It was really tough to whittle the list down to 10! Whittle I did, and this is what made the cut!



Products in order of mention:
Organic Extra Virgin Coconut Oil
Barney Butter Almond Butter Raw & Chia
Caveman Cookies Original
Ground Cinnamon
Onion Powder
Organic Rooibos Tea
BottlesUp Blue 22-Ounce Glass Water Bottle
Puritan's Pride Plant-Based Omega-3
Puritan's Pride Tea Tree Oil
Puritan's Pride Argan Oil

But, don't just take my word for it! 
Enter to win all 10 to try out yourself:
Open to US residents only. Enter until 11/17/14 7 PM Mountain Time.
a Rafflecopter giveaway


Wednesday, October 29, 2014

FitViews 30-Day Paleo Challenge Journal Prompt #4

Almost there! I'm so excited for all of us that made it to the end of this challenge. Well. Done.

For our last journal prompt I'd like to revisit the first one. Take stock and answer these questions again. Then go back to your first responses and see what changes you've experienced.

"How have you been feeling lately? Emotionally, physically, and mentally. Take a few moments and just take inventory in all three areas. We often don't realize just how much certain foods and our eating habits in general affect us.

Take note of everything you can think of. Revisit this journal entry if you think of other things to add. How are your energy levels? How is your sleep? How is your hairand skin? Your joints? How are your workouts going? How's your sex drive and your stress levels? How about your relationship with food? Are you comfort eating, binge eating, compulsive eating, self-medicating with food, not eating enough, eating past full... Do you have any aches, pains, or headaches going on consistently? Are you mostly happy, sad, mad, scared...

Now, I'm not saying this challenge is going to 'cure' anything, but I think it's important to take a hard look at where we are right now. It's amazing what we live with on a daily basis and often barely notice it anymore. By writing it all out you will have something to look back on at the end of the challenge and really see what has improved and what may have been food-connected.

Also, take your weight and measurements. I recommend doing this only once and then again at the end of the challenge."

I hope you've all seen positive changes! I'd love to hear about them. 

I want to thank everyone that has gone through this challenge with me (whether you made it the whole way or not!). I have immensely enjoyed the facebook group. You have all inspired me.

HUGS!

Monday, October 27, 2014

Weight Loss Vlog 2 aka The Truth About Paleo and Weight Loss


I think there are a lot of misconceptions out there about Paleo and weight loss. I'd like to attempt to clear some of those up. First, in my humble opinion: No, Paleo is not the magic pill for weight loss. My thoughts and experiences with losing weight on the Paleo diet:


It seems like there are those out there that imply that you can eat unlimited amounts of Paleo foods and still lose weight. If you really think about that, it doesn't make sense. Overeating is overeating no matter the foods. Now, many will regulate their appetite and get back in touch with their hunger and fullness cues easily on Paleo. But there are those that will not and will continue to consume too much food (healthy food though it may be).

There are also those that seem to imply that Paleo is the answer for everyone looking to lose weight. From personal experience, I believe that just isn't the case. It's not a one-size-fits-all thing. I do agree that 30 days of strict Paleo is a great place to start. Just be aware that if you don't see the results you're looking for after those 30 days you may need to adjust your approach as I have.

Also, and yes I'm guilty of this too, enough with the Paleo treat recipes. Yes, it's amazing to be able to have bread, or brownies, or cookies, or whatever food, that is paleo-fied. It can keep many of us on track when we crave those foods. They're a nice thing to make around the holidays insead of diving into junk food. I'm sure that those that are at a healthy weight, don't have metabolism issues, and do crossfit like crazy can eat them with abandon. But many have gotten the impression that these recipes can be a part of a Paleo weight loss plan. Not so, these recipes are very much so just treats. For me these paleo-fied recipes are my 'cheats'. They're not an every day food. If you are trying to lose weight on Paleo (or have blood sugar issues) be very careful with these recipes. Some can do them occassionally, while others will find they stop weight loss efforts in their tracks.

Yes, I'm a huge supporter of Paleo and believe it's absolutely the right way of eating for me. I also firmly believe Paleo is amazing for overall health and well-being. However, if you are thinking about Paleo strictly for weight loss reasons just realize that it is not the magic pill (though, as I've said, many are quite successful). Also, if you're struggling losing weight on Paleo consider the two alterations I mentioned in the video.

I hope that's helpful!

Books recommended in the video:
Keto Clarity
Good Calories Bad Calories
Why We Get Fat and What to Do About It
The Paleo Solution


Tuesday, October 21, 2014

Weight Loss Vlogging

I need to vlog again. It helps me.

So, here we go...


Coffee next Monday? :)


Wednesday, October 15, 2014

FitViews 30-Day Paleo Challenge Journal Prompt #3


We're halfway through! I hope you're all feeling as fabulous as I am.

For today's journal entry I want to ask:
Are you taking care of you?

It's so easy to get caught up in our jobs, in taking care of others in life, or in just plain being busy and let ourselves fall to the bottom of our to-do lists.

Are you taking care of you? Are you making the time to take care of you?

Do you give yourself some quiet time to pray, meditate, or just be still? Are you giving yourself time to be active, to move your body, to workout? Is your sleep a priority? Do you give yourself the time to plan, shop, prep, and prepare good nourishing food that will fuel your body and make you feel great? 

Are you putting your job or other people first and letting your needs slip? Are you resenting others because you aren't taking the time to take care of you?

Are you taking care of you? If not, what things can you start doing today to change this.

It is not selfish to take care of yourself. It is an absolute necessity. I'd go so far as to call it a responsibility. If we make that time to take care of ourselves, to make sure we are at our best, we will be so much better to our friends, family, job... 

OK, this may sound strange, but think about it like this: we know that if we take care of our car it will run better and longer for us. We change it's oil. Buy it new tires. Wash it. Take it in for a tune-up. If we don't, it may just leave us and our family on the side of the road some day. 

Same for ourselves! If we don't take care of us...

Hugs! I'm so proud of you all. See you in the FB group.


Sunday, October 12, 2014

Paleo Pumpkin Spice Coffee Creamer Recipe

 

It's that time of year again! Pumpkin-time that is. Yes, yes, I want all. Things. Pumpkin. Right now.

Sorry, not sorry.

However, I'm currently doing a 30-day clean Paleo challenge. So no PSL's for me. Dangit.

Unless....


Paleo Pumpkin Spice Coffee Creamer

Ingredients
1 can organic canned coconut milk
1 Tablespoon organic pumpkin
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/8 teaspoon ground ginger
2 Tablespoons organic Grade B maple syrup (completely optional-leave out for a sweetener-free, strict Paleo/clean Paleo friendly coffee creamer)

Directions
Add all ingredients into your blender and blend well (about a minute). Store in your refrigerator.


Add (to taste) to your coffee or try with espresso for a 
Paleo Pumpkin Spice Latte!



Enjoy! Let me know if you try it.


Wednesday, October 8, 2014

FitViews 30-Day Paleo Challenge Journal Prompt #2


Woohoo! We made it through week one! I'm so proud of everyone.

As I mentioned before, I encourage you to take a little quiet time for yourself. Get up a little earlier or stay up a little later if need be. However you can fit it in, grab a warm cuppa and take a few minutes to write out your responses.

For today's journal I want everyone to take a hard look at their eating habits. Just like any other habit sometimes they're good and sometimes they need a little work!

What are your eating habits? Do you eat at a certain time every day? Do you eat meals or graze through the day? Are you eating when you're hungry? Are you eating past full to uncomfortable? Are you focusing on nourishing your body or strictly focusing on what tastes good? Are you only focused on nourishing your body (or some other goal) and not caring about food's taste? Are you afraid of hunger? Are you ignoring your hunger? Do you remember what real hunger feels like? Do you finish your plate just because it's there or do you stop when you're full? Do you eat out of boredom, stress, anger, sadness, or simply because it's 'time' to eat? Do you eat to celebrate? Do you eat out of peer pressure?

Start with these questions and go where it takes you. Take a hard, real look at your habits. Again, no bashing, only self-love and self-care here.

I'd like us all to focus this week on getting back in touch with our bodies' natural hunger and fullness cues. It's amazing how out of touch we can become, especially if we've been on the diet yo-yo in the past. Pay attention to your body. Learn to listen to it again. Before you eat ask yourself: Am I actually hungry or am I just eating for some other reason? When you're eating pay close attention to when you are full. Try not to dictate to yourself what you think you 'should' be doing and just listen to what your body is telling you.

I know it sounds simplistic, but as someone who had completely lost touch I cannot stress enough how important this is.

Re-visit your journal throughout the week to check in with yourself.

HUGS. Again, I'm so proud of you all!


Tuesday, October 7, 2014

Paleo Spaghetti and Meat Sauce


Have you ever blown up a spaghetti squash in the microwave? I have. Multiple times. I don't recommend it. It's quite the mess to clean up. And the noise? Will likely make you jump.

I kept seeing people say to just cook the whole spaghetti squash in the microwave. Don't bother cutting it, they said, it's so quick and easy, they raved. Ya, no. I blow it up.

So. You've been warned. If you do dare to put the thing whole in your microwave, at least make sure you have the camera set up...

Paleo Spaghetti with Meat Sauce:


Ingredients
1 spaghetti squash
2 lbs lean grass-fed ground beef
1- medium yellow onion, chopped
1- 14.5 oz can organic fire-roasted diced tomatoes
1- 6 oz can organic tomato paste
1/2 cup water
1 1/2 teaspoons Celtic sea salt
1/2 teaspoon black pepper
2 teaspoons organic basil
2 teaspoons organic oregano
1 teaspoon onion powder
1/2 teaspoon organic granulated garlic

Directions
"Noodles"
Cut the stem off the spaghetti squash and then cut the squash in half length-wise. Remove seeds. 



Place on a microwave-safe plate and cook in the microwave for 8 to 10 minutes. "Noodles" should come out easily with a fork and be tender, but not mushy.

Sauce
Heat your skillet to medium and add the grass-fed ground beef. Brown until cooked through and add in the chopped onions and spices. Cook 2 minutes. 



Add the diced tomatoes, tomato paste, and water. Cook 10 more minutes, stirring often.



Serve the spaghetti squash "noodles" topped with meat sauce. YUM!




Let me know if you try it!


Tuesday, September 30, 2014

FitViews 30-Day Paleo Challenge Journal Prompt #1


As I mentioned in the facebook group, you will need a journal for this challenge. Just a spiral notebook, a doc on your laptop, an app on your phone, or a beautiful journal, whatever makes you happy! 

I encourage you to take a little quiet time for yourself. Get up a little earlier or stay up a little later if need be. However you can fit it in, grab a warm cuppa something and take a few minutes to write out your responses.

Take Inventory

I think it's very important to take stock of where you're starting. How have you been feeling lately? Emotionally, physically, and mentally. Take a few moments and just take inventory in all three areas. We often don't realize just how much certain foods and our eating habits in general affect us.

Take note of everything you can think of. Revisit this journal entry if you think of other things to add. How are your energy levels? How is your sleep? How is your hairand skin? Your joints? How are your workouts going? How's your sex drive and your stress levels? How about your relationship with food? Are you comfort eating, binge eating, compulsive eating, self-medicating with food, not eating enough, eating past full... Do you have any aches, pains, or headaches going on consistently? Are you mostly happy, sad, mad, scared...

Now, I'm not saying this challenge is going to 'cure' anything, but I think it's important to take a hard look at where we are right now. It's amazing what we live with on a daily basis and often barely notice it anymore. By writing it all out you will have something to look back on at the end of the challenge and really see what has improved and what may have been food-connected.

Also, take your weight and measurements. I recommend doing this only once and then again at the end of the challenge. Try to stay off the scale if you can!

One rule for this: no negative self-talk here. No putting yourself down. This is just an honest assessment. Keep it positive and self-loving. :)


Why?

What's your why? Why do you want to succeed with this 30 days of clean Paleo? Take a few minutes to write out every reason you can think of.


Make a Challenge To-Do List

Now make your to-do list! 

What do you need to do to get ready? Do you need to clear out junk food from your house? (Even if your family isn't on board I encourage you to clear out any foods that are especially tempting to you, trigger foods, etc.) Do you need to go shopping? Gather recipes? Ask your friends and family for support?

List out everything you need to do to set yourself up for success and then go!!

Leave a comment in the FB group when you've completed this! That's just for accountability. This journal is for you. No need to share any part of it with the group unless there is something you'd like to discuss in the private Facebook group. This is about taking care of you.

**Journal Entry #2

Wednesday, September 24, 2014

FitViews 30-Day Paleo Challenge Intro (Start Here!)


If you want to try Paleo for the first time, to clean-up your already Paleo diet, or for any other reason want to do 30 days of strict Paleo this is the challenge for you!

Join me for the FitViews 30-Day Paleo Challenge. 

The first challenge will start October 1st. The next challenge won't be until January, so consider joining us now and getting back on track before the holidays. Additional dates will be added to this post in 2015.

The Rules

This is strict (I prefer clean) Paleo, so that means: no dairy, no sugar, no sweeteners, no soy, no grains, no legumes, no white potatoes, no dried fruit, no alcohol, no Paleo 'bread' or 'treat' concoctions, and no excess caffeine. 

30 days. No cheat days. No cheat meals.

You ready?

Recommended reading:
My post on What is Paleo?
It Starts With Food.

It may sound tough, but I believe you'll find it completely worth it! You can't imagine how you'll feel at the end of it. Give it a shot. You deserve this.

The best part of being part of this challenge? You'll have the support and encouragement of a group. Plus, as someone who has been Paleo for 3 years, I'll be there to answer any questions and guide you all along the way.

Please Note: I am not a nutritionist, doctor, or any kind of health professional and I am not trying to play one on the internet. What I offer is simply my opinion and experiences with Paleo.

Yes, this challenge is completely free. I am not trying to sell you anything (nor will anyone else in the challenge).

Join the challenge! 

I will be posting challenge posts here on FitViews and adding the links below as I do. I have also started a private facebook group for challenge members. It seems the best way to interact, support, and encourage each other through the 30 days. If you'd like to join please friend me on facebook and ask to be added to the Paleo Challenge group. Please just write on my wall, I'm terrible at answering private messages and don't want to miss anyone! Once you've been added to the group please read the pinned post at the top of the page for the rules and guidelines for the group. (As I mentioned above there is absolutely no selling or self-promotion allowed in the group.)

Who's in? 
Questions? Leave them below!

**More Challenge Posts:

First Journal Prompt

Second Journal Prompt


Wednesday, September 17, 2014

30 Day Paleo Challenge UPDATE


I fell off the internets.

Life is so crazy (good) right now.

We took a trip to California.

Fingers crossed we'll be moving there soon!

I will be doing the 30 day strict Paleo challenge. With all the craziness I have going on right know I know I need it. Huge thanks to all that left comments, connected with me on social media, and emailed me about it!

Right now I'm working on getting things ready for it. I'll post info the next couple of weeks and am hoping to start the challenge October 1st-ish. 

Stay tuned!


Wednesday, August 20, 2014

This Week's Workout Calendar + A 30 Day Paleo Challenge?

I cannot believe there are only 2 weeks left in my Coffeyfit workout rotation. Summer flew. Though, it always does I suppose.

This week's workout calendar:



Also, I've been kicking around the idea of hosting a 30-day strict Paleo challenge for a while now. This morning I was looking at the calendar and saw that September 1st is a Monday! And of course September has exactly 30 days... Totally a sign, right?

I always recommend that people try strict Paleo for 30 days. It can work wonders. Whether you want to find out if certain foods bother you, want to give Paleo a try, or just want to try something different it can be a powerful thing.

Right now I'd like to gauge interest. If you'd be interested in joining me for a 30 day Paleo challenge in September, complete with private Facebook group for questions/support/encouragement, please comment below!

If there's enough interest I'll post the "RULES" next week.


Monday, August 18, 2014

Apple Pie a la Mode Protein Smoothie


What's your favorite kind of pie? Mine is a toss up between peach and apple. Or maybe pumpkin or rhubarb. Mmm, pie...

Since going Paleo I've been working on converting some of my decadent family recipes to being more Paleo friendly. I haven't yet perfected a Paleo apple pie recipe, but this recipe fills that void for me until I do. 

Latley I'm pretty obsessed with this smoothie; it tastes just like a piece of apple pie with a scoop of ice cream on top. Really. Try it!


Ingredients:
1/2 Cup Unsweetened Vanilla Almond Breeze
1 Serving vanilla whey protein
1 Cup frozen apple slices
1/2 teaspoon Organic Saigon Cinnamon
Pinch of nutmeg

Directions:
Add the almond milk, protein, and spices to your blender and blend. Next, slowly add the frozen apple slices until well blended and smooth. It should be thick.

Options:
If you do not tolerate dairy, try replacing the whey protein with 3 Tablespoons collagen powder and 1/2 teaspoon vanilla.



 OK, just writing this made me hungry. I'm off to make myself one...


Let me know if you try it!