Wednesday, December 19, 2012

Fight for control

You know its coming, you can't stop it, it happens every year.... the resolutions! Everyone wants to talk about it, but deep down we all know, this or that probably won't last beyond February, right? But what if, this year, you really did it? What if this year you got dedicated, you got relentless, you got militant about YOUR goals and shocked and amazed even your self. Picture that for a moment.

I'm SO excited about the Les Mills Combat workout and I want to share it with you guys! Its different than P90X or Insanity. So I'm challenging YOU to accept the fight, fight for control of your body again. Fight for what you want. Fight for what you said you would do this time last year. Don't back down. Combat boot camp starts Monday January 7th and I want to see all of you show up to the fight (in the privacy of your own living room) and take back your body! 


Message me with your questions and for more info to get started puttin a beatdown on the bulge!

Wednesday, November 14, 2012

10 Diet Tips That Can Hinder Weight Loss

Starting a new diet can be sometimes overwhelming. There are so many, which one do you follow? All of them? None? Part of this one and part of that one? And everybody has some trick they swear you should use. Here are 10 tips you don't want to follow.

1: BAD ADVICE: Go for the fat-free or sugar-free stuff.
BETTER ADVICE: If it sounds too good to be true it probably is, the "OG version" is usually the best way to go. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods that don't contain the nasty preservatives.

2: BAD ADVICE: Don't deviate from diet. Ever.
BETTER ADVICE: Relax a little, you'll be more likely to stick to it long-term if you can throw in a few normal foods too. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Save your splurges for special occasions and parties, or a date night once a week.

3: BAD ADVICE: Lay off the snacks.
BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Including one or two healthy snacks in your day can help balance your blood sugar, keep your mood up, and keeping your from becoming famished and over eating at meals.
 Man Eating Grapes

4: BAD ADVICE: Don't eat fruit—it's full of sugar.
BETTER ADVICE: Fruit is a great substitute for sweets.  "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

5: BAD ADVICE: If it's organic, it's good for you.
BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 I think a lot of people assume that organic is synonymous with healthy and low calorie, not always the case. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.
 Salad with Cake

6: BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.
BETTER ADVICE: Its true what they say: "You can't out train a bad diet". Compare a 100-calorie candy bar to 100 calories of avocado— the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway®, Starbucks®, or Snickers® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

7: BAD ADVICE: Try the Diet soda and Saltines Smoothie Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

8: BAD ADVICE: A salad is always a safe.
BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.
 Woman Working Out

9: BAD ADVICE: Don't exercise, it'll just make you hungry.
BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

10: BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free beer on Friday. Or consider setting a more long-term reward like a snazzy new pair of running shoes, or a pampering at the spa. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

What's the worst diet advice you've ever received? Spout off at KatillacCoach@yahoo.com

Resources:
  1. http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml
  2. http://www.teambeachbody.com/about/newsletters/-/nli/274#232814182

Friday, November 2, 2012

January 1st can kiss my ass!

Tell me I am not the only one here. Every year right around Halloween, you start to notice your diet go south for the winter, as in "on vacation"! And maybe you swear up and down that you are NOT going to over eat at Thanksgiving, you don't care for the Christmas cookies and desserts. "oh no thanks, I HATE fudge" said no woman ever! You start out with the best intentions but, alas, you avoid the scale like a clingy ex-boyfriend for 2 months, and then go running back in tears blubbering "I hate you! But I need you!" on January 1st. 

Not This year!

Why the hell do I have to gain 7lbs first, then wait until January to lose weight! I do not need January's permission to start losing weight! Swim suit season is all year 'round if you ask me. And if you're from Seattle or some equally dreary region where swim suit season really is June-August, then you better recognize girl, you will only get that summer body by putting in the work in the off season! Not by waiting until May. I know, I know, mind blown! 

This is why I'm pulling out the big guns! 
Its time to bring it again. I am looking for a small group of dedicated, ambitious beauties who want to really challenge themselves and their bodies! 90 days to a hotter bod, a happier, healthier you, and a new perspective on life! What better time to start than right NOW. Yes, right before Thanksgiving. Oh sure we could all make excuses about "oh I have to cook, oh I have to shop, oh I have to catch up on Twilight before the new one comes out!" Put on your big girl panties and lets roll! 

Group starts Monday, Nov 12! I will be 100% available for daily one-on-one support throughout the whole program, because everyone needs a battle buddy! If this concept hit any 1 of your 100 billion nerves, then its time. Comment below or find me on facebook for more info and lets get crackin ladies! You could find a million reasons not to, but there is still one good reason to commit... YOU!  

Thursday, November 1, 2012

TurboFire is 55% off!!!

This is a screamin' deal! TurboFire is on sale for $53! Usually $119! HELLO! The offer begins Friday Nov 2 at 9am PST, and is expected to last only until the end of the day, as long as supplies last!
 This sale will be short lived, but fortunately Beachbody loves to take care of us and I'm excited to see what great holiday deals are in store in the coming weeks!

Monday, October 29, 2012

When life gives you grapefruit-sized lemons...

When I decided I was moving to Texas, I knew that I wanted to grow all the things that would never fare in Seattle, like avocados and lemons!  And in the first week I arrived in June, my sweet boyfriend presented me with a lemon tree! And although my mother has a green thumb the size of Texas, gardening has never been of interest to me.

So I lamented for Weeks over what appeared to be a lime growing on this tree. I watered it and discarded the ugly leaves and read up on other's experiences. But the prognosis seemed grim, and I was heartbroken when the only other tiny lemon fell off and died! Until one day in September I looked out the window to see all these beautiful white flowers blooming! The flowers then fell off, and I was again pessimistic about my ability to nurture what still appeared to be a lime tree. But as quickly as those pretty little flowers came and went, in the place where the flowers had been were now baby lemons! Tons! I was so thrilled! I was going home to Seattle for 3 Weeks of October, so the morning of my flight I dutifully added fertilizer and water and hoped for the best. And when I got back...... My lime has grown into a beautiful, grapefruit-sized lemon! And my lemon babies have doubled in size! I cannot wait to try some recipes with my very own, organic, home-grown, Texas-sized lemon!


What a joy to eat food you've grown organically, with love, in your own backyard! My first experiment will be lemon cherry coffee crumb cake!




Tuesday, October 9, 2012

A little side action, and some new motivation!!!



We decided that, instead of a ho-hum picture and change of Facebook status to inform our friends and family, we would make a video of our favorite pictures together and newest photos to announce our engagement!!




We were fortunate to have our friend Leeann Courteau at Rukota Photography shoot our engagement photos! 


Dates coming soon! 

Tuesday, October 2, 2012

Healthy Recipe Monday! Bang Bang Shrimp

Ok, I know its Tuesday, sorry I didn't get this done last night! One of my favorite copycat recipes from Bonefish in Seattle... Bang Bang Shrimp! And If you do it right, you can keep it pretty lean! Because my boyfriend is typically away at work for 7 days I do a lot of "table for one" cooking, so if you need more then just double the recipe, or what have you!



1 cup or 8-10 cooked, frozen, large shrimp
3 TBSP lite mayo
3-4 tsp Chili Garlic Sauce (found with the asian foods, soy sauce, etc)
1/8 cup flour
1/8 cup Panko bread crumbs
1 egg (with just a splash of milk)
cooking oil or Pam spray
lettuce
rice
salt

Preheat oven on Broil/high.

The Shrimp
Thaw your shrimp, remove the tails, dry, and set to the side. Mix egg and milk in a small bowl. Flour and Panko bread crumbs should be in separate bowls. One at a time, coat the shrimp first in flour, then dip in the egg/milk mixture, then coat in Panko bread crumbs. Do this while your oil is heating. If you use a small frying pan then you should be able to get away with using only 1 TBSP of cooking oil (120 calories) or Pam spray (0 calories) in order to keep your calories low, while still getting the 'fried effect'. Once your pan and oil are hot add the shrimp, cook both sides until shrimp is curled in, and golden-brown delicious crispy perfection is attained!

The Sauce
Mix mayo and chili garlic sauce in a small bowl, add salt if desired. Take 2 TBSP of sauce to coat the cooked shrimp, then place under the broiler for about 5-7mins, just long enough for the sauce to melt over the shrimp.

Serve over a bed of lettuce, and if you're not a carb-nazi, throw a scoop of rice on your plate too! Use that last TBSP of sauce for as a dressing for your rice or over your warm shrimp and lettuce! NOM!

1 Serving (on lettuce, without rice)
Calories: 300
Fat: 8g
Carbs: 23g
Protein: 27g



Thursday, September 27, 2012

Big motivation, BIG success!

Walt was seriously overweight at 370lbs, and seriously in denial. He decided to make a change by starting Tony Horton's Power90, taking each day and each exercise at a time and keeping his eye on his goal of graduating to P90X. Walt lost 227 POUNDS OVER 11 MONTHS!!!! Does he looked stoked or WHAT!? (And so handsome!) :-D Read Walt's story here! What a guy! ♥
 Yes, this is the same person. He took his original picture in a mirror, so you can see his tattoo. His after was taken by someone else, with his right side to the wall :-)

Monday, September 24, 2012

Cucumber salad with feta

This is one of my new favorite healthy lunches. Cheap, quick, low cal,
and super yummy!

Cucumber
Roma tomatoes
Red pepper
Avocado
Red onion
A pinch of chopped cilantro
2-3 Tbsp of dressing, I liked Ken's Italian garlic & cheese.



Saturday, September 22, 2012

Give a little bit of your love

This week I found out that our darling neighbors, who were expecting twins in Nov, received their bundles over the weekend instead! At only 28 Weeks! A 2lb girl and 4lb boy. Both babies are doing fine, and mom and dad as well. But I couldn't help but remember when my cousin and his wife welcomed a 2lb, baby girl 12 Weeks early too! There was a lot of worry, sleepless days and nights, and a lot of back and forth to theNICU and not room for much else for Weeks. So I had to make mommy a little "busy mommy to-go" Kit.


Tuesday, September 18, 2012

Take your BRING IT where ever you go!

Beachbody is giving away their P90X iPhone App! (its usually $5, and I hate paying fire apps!) But they're only doing it for a short time. Get it in the apple app store, but you must have a team beachbody profile to log in. (also free!!) Get yours at beachbodycoach.com/katillac00 to track your progress, chat with other members, and log your workouts (which enters you in a daily drawing for cash!).
If you're a Droid user you can still get your free beachbody profile, track your workouts, and us Android users will just have to wait to catch up with the rest of pop culture.


Monday, September 17, 2012

Dessert is served!

I'm a total chocolate fiend! Thank God for Chocolate Shakeology! This is my favorite simple little treat when I need something sweet but don't wanna destroy my diet! This recipe is a rough guesstimate, I just add the ingredients "to taste", more or less.

Shakeology No-Bake Cookies
1 scoop/1 packet of Chocolate shakeology powder
1 cup of uncooked oats
2-3Tbsp of peanut butter
1Tbsp of honey
Cinnamon (if you please)

Mix together thoroughly in a bowl. Form into "cookies" or just dig in with a spoon! And if you're feeling fancy you can top it with a touch of cool whip! Enjoy!


Wednesday, September 5, 2012

feeling uninspired?

So far I've lost 40lbs doing P90X! Victory! But with all the hub-ub of moving across country, to the south, living with two redneck boys, I think I found a few of those lbs that I lost.... (nervous laughter). I'm missing my usual workout buddy back home, mom's healthy home cooking, and living in the south with all the sweet tea, fried anything, meat and meat with a side of meat.... OY VE! I need all the motivation I can get!

I have found my mojo! Lyndsey lost 154lbs doing P90X! 20 inches, since Nov 2011!!! What a badass!!! I'm back baby and I'm ready to bring it like Lyndsey! Whos with me!?!?


Monday, July 30, 2012

The Importance of Taking Care of Your Skin

Stretch marks. Ugh its practically a four-letter in and of itself. Its just one of those facts of life. Women are particularly sensitive about getting stretch marks but lets be real, everybody everywhere has them, guys get them too. Stretch marks can be a result of all types of changes in your body's appearance; for me it was early, rapid puberty and then rapid weight gain after high school. And yes, guys get stretch marks too, from weight gain and even body builders get them from bulking up too quickly.

Most of us ladies see stretch marks after pregnancy, multiples, and any other reason we've gained weight. I'll be honest, I made excuses for not losing weight for a while and one of them was "Why bother, even if I drop the weight my stomach will still look awful and I won't wear a bikini any ways".



New stretch marks are red or sometimes even purple, they eventually heal, lose their color, and become just scars. I CANNOT STRESS ENOUGH how important it is to take care of your skin while you lose weight! And don't be too eager to lose it all RIGHT NOW! (picture your stomach as a deflated balloon...)
But there are some things I personally did while losing weight to help my body heal! Without spending a buttload of money, I might add.

1. Just, STOP with the muffin top already!!!
I gained 50lbs right after high school, right when Abercrombie super-duper low rise jeans were HOT.... cue the muffin top! This was sooooo hard for me to accept! I felt like I was wearing mom jeans! Ladies, PLEASE, swallow your pride and buy some high-waisted jeans! Two reasons: 1) its far more attractive to wear pants that fit WELL rather than pants that just... "fit". Don't be in denial... just because you can still wear the same jeans does not mean you still FIT into the same jeans, get me?! (Don't make me get all Dr. Phil on y'all) and 2) wearing a high waist will hold it all in tight, close to your core and not give gravity the chance to wreak havoc on your body.



2. Skin firming lotion
We all waffle about whether or not these lotions really work. Maybe, maybe not. I personally had a fair amount of luck using just regular old Nivea skin firming lotion. I didn't see much change with cocoa butter. I applied the lotion in the morning after a shower and before bed, every day, religiously while I was hitting the workouts hard! Apply in a circular, upward, massaging motion so you're working against gravity!


3. Vitamin E oil
I mixed a few drops of vitamin E oil in with my lotion each time I applied it. Vitamin E oil is GREAT for your skin, it will keep it soft and help with healing as well. I also started taking vitamin E capsules by mouth to keep my skin happy from the inside out!


After weeks and week of sticking to this routine like my bikini body depended on it... I have to say I'm pretty pleased! I truly honestly have reduced the appearance of my stretch marks, my skin is tighter, happier, (I used to say I had cottage cheese stomach!!!) and some day soon I'll be at my total goal weight and rockin the bikini! Full speed ahead!

Wednesday, June 27, 2012

They cray...

Beachbody released this beautiful little promo after their Coach Summit even in Las Vegas last weekend. It's NUTS, I wish this has been available when I started P90X! The offer is only good until July 31 so if you've been hesitant to start a program or have been thinking about becoming a coach, NOW is the time to jump on it!