Losing weight is not complicated. We MAKE it complicated. All kinds of marketing companies tell us you need to do low-fat, low-carb, no carb, micros, micros, ....how on EARTH are we supposed to know what to do?
We've been told "eat right and exercise" for years. The problem has never been the WHAT, it's always been the HOW. Instead of making it complicated by counting points, calories, or anything else, there is a whole system that uses whole foods (foods closest to the earth) and portion control (clearly defined amounts) to make eating EASY again. "Exercise" no longer equals "gym." Now, you can work out at home, outside, at the gym...anywhere!
So, if clearly defined systems are available to make it EASY, why do SO MANY people still struggle with being overweight? Now, it's not the HOW, but the WHY.
Too many of us are afraid to DARE.
We hold back out of FEAR. We don't want to open up, be vulnerable about our struggles, or ASK for help.
I'm about to make that part easier for you, too.
I had been doing some soul searching about belonging and vulnerability. God had been laying it on my heart that far too many of us are struggling with many areas of life ALONE. I was struggling, too. To be honest, I still do with certain things. BUT---health and fitness? I have found the answer. I have found BELONGING. It's all about doing life in community.
I became a coach to help other people get healthy, but not just in a 1:1 setting. I KNOW that God created us for community, so that is why I place such high emphasis on my accountability groups, that we call "challenge groups." Here is where my clients find that community. This is a SAFE place for all to open up about struggles, fears, concerns, and celebrate wins, small and large. Challenge groups create the environment that FREES us to DARE GREATLY....TOGETHER.
“We must dare to show up and let ourselves be seen.”
“Wholehearted living is about engaging in our lives from a place of worthiness. It means cultivating the courage, compassion, and connection to wake up in the morning and thing, ’No matter what gets done and how much is left undone, I am enough’” (Brene Brown).
This is cultivated, not natural. People who feel this way have developed practices that enable them to hold onto this belief. Living a life defined by courage, compassion, and connection requires showing up and letting ourselves be seen. THIS is what can happen in an accountability group.
So, I definitely need support for my health and fitness journey. But, what exactly IS a "challenge group?" A challenge group is a place for like-minded people to work together to achieve their health and fitness goals. These private groups have a ton of SUPPORT, ENCOURAGEMENT, and all kinds of things to help you live the healthiest life possible! Recipes, daily tips and motivation, and a place to log your progress every single day, will keep you on track. This particular group will focus on DARING GREATLY TOGETHER and ways we can be more courageous. The group will be based on the "Daring Greatly" book by Brene Brown, but it is not required to participate. Be assured that you will also receive 1:1 coaching and support from ME every step of the way.
What is the time commitment for this group? The group will run for 5 weeks, with the first week set up as "prep week" to get you ready for the 4-week challenge, and we begin on Monday, October 23, 2017 (just FYI, it takes about one week to receive your materials for this group). You will learn what clean eating is, how to make a meal plan, grocery lists, and how to take "before" pictures and measurements so you can track your progress. There are no embarrassing weigh-ins and you can choose to send your "before" pictures just to me as your coach (to hold you accountable), or just keep them for yourself. The workouts vary in length (based on which program we will choose together, from 22-60 minutes, though most are around 30 minutes long).
What do I need? In order to participate in the challenge group, you will need to purchase a challenge pack. The All Access Beachbody On Demand Challenge Pack is by far the most popular option. It consists of 12-months of streaming EVERY fitness program in the Beachbody library (think Insanity, P90X, 21-Day Fix, PiYo, Core De Force, Shift Shop), portion control containers, shaker cup, AND your first month's supply of nutrient-dense Shakeology. Can you imagine getting a FULL YEAR of a gym membership, personal trainer, month of meals, meal plan, and personal coach? That would cost over $500 for sure! This All Access challenge pack is ON SALE right now, for $160! (While I mentioned the book, "Daring Greatly" at the beginning of this post, it is not required for this group. I do recommend it as a great read and helpful tool. Ask me about how you can get your copy FREE.)
What is Shakeology? Shakeology will be the healthiest meal of your day, packed with over 70 superfoods and absolutely NO artificial ingredients or fillers. There are even vegan options available! If you crave sweets, need energy, would like to have a ton of vitamins in a milkshake form, and FEEL GOOD about what you are putting into your body, this is it! I can't tell you how much EASIER my life has become with making a shake in minutes after a workout, to help me recover, or for an on-the-go breakfast. With three kids, who has time to eat a giant breakfast? I don't, but I get all the nutrition I need FAST with my Shakeo in hand! For more info click here.
(If you already have Shakeology, you can get All Access with the Beachbody Performance line instead, and REALLY be able to crush those workouts! Ask me for more details!)
“We need support. WE need folks who will let us try on new ways of being without judging us. We need a hand to pull us up off the ground when we get kicked down in the arena (and if we live a courageous life, that will happen).”
“I’m with you in the arena. And when we fail, we’ll fail together, while daring greatly.’ We simply can’t learn to be more vulnerable and courageous on our own. Sometimes our first and greatest dare is asking for support” (Brene Brown).
This message is for YOU...the one who needs a fresh start...the lonely...the one who wants to BELONG...the one who needs ENCOURAGEMENT and real support. This is for YOU, the one who doubts worthiness...the one who struggles with perfectionism...the one who has started and stopped and started over so many times you can't keep track. This is for YOU. Whoever you are...whatever struggles you are facing...the support and family is here to let you know...You. Are. Enough.
Now, let's DARE GREATLY, TOGETHER!
Thank you for your interest in this group. I will contact you within 24 hours of your application to get started!
My 1st Experience with 3-Day Refresh
How to do the 3-Day Refresh
My Husband's 3-Day Refresh Story
Popular Fitness Programs
21-Day Fix Extreme
22-Minute Hard Corps
Brazil Butt Lift
Core De ForceCountry Heat
P90X (P90X2, P90X3)
The Master's Hammer & Chisel
The Shift Shop
Need more information on Shakeology? What is this nutrient-dense meal replacement? Isn't it just a protein shake? Nope! I think what you see will surprise you! Watch this:
Superfood protein shake, Shakeology, was born out of a mission to nourish your body with the nutrients it needs and craves and is part of our ongoing quest to help people achieve their goals and live a healthy, fulfilling life. Join Isabelle Daikeler, co-creator of Shakeology, as she reveals what makes this shake so special.
Why drink Shakeology, rather than a cheaper shake? I asked the same question. When you do your research, you will find that QUALITY is the highest importance when it comes to health. This video answers a lot of the most frequently asked questions:
Turning Family Favorites into Clean Eating Meals
Clean Crockpot Crack Chicken
Clean Crockpot Chicken & Mushrooms
Clean Vegetarian Minestrone Soup
Clean Whole Wheat Pancakes
Crockpot Rotisserie Chicken
Eggroll in a Bowl
Greek Yogurt Chicken Salad
Homemade Whole Wheat Bread (Bread Machine)
Japanese Chicken Salad
Mama's Spaghetti Casserole
Paleo Sweet Potato Casserole
Roasted Pork with Butternut Squash, Kale, and Tomatoes
Shakeology Mug Cake
Simple Paleo Meatballs
Southwest Chicken Soup
The Best Pulled Pork in a Crockpot
Twice-Baked Super Secret Mashed Potatoes
Vegan Banana Pancakes
Whole Wheat Cranberry Bread
What IS a Challenge Group??
A challenge group is a place where people come together to cheer each other and work to meet their health and fitness goals TOGETHER! It's a positive, encouraging atmosphere with daily motivation and tips to keep you going! Everything is done through an exclusive app for challengers only. My accountability groups typically run 4-5 weeks, with the first week being all about how to get started with whole foods and taking measurements and grocery shopping lists and meal plans. You can literally "Start where you are" with my groups. No one is left out and everyone matters.
This is EXACTLY what makes my coaching unique in the health and fitness world. No other company offers 1:1 coaching and group support like ours. We truly care about you and want to help you reach your goals. I am with you every step of the way!
Ready to get started and have all the support you need?
Running & 21-Day Fix
Marshall University Half Marathon & PiYo
Bourbon Chase Ragnar Relay
Marshall University Half Marathon
Christmas on the Country Music Highway Half Marathon
Race Through the Fallen Timbers 15K Trail Race
St. Patty's Day Half Marathon
Run the Bluegrass Half Marathon
Dick's Sporting Goods Pittsburgh Marathon
Playin' Possum 50K
Air Force Half Marathon
Bank of America Chicago Marathon
Indianapolis Monumental Half Marathon
Before you make it a lifestyle, make it a week! Get started on your way to long-lasting change - just take it one week at a time!
Beachbody's new Super Trainer, Megan Davies, will help you learn that you can achieve your goals one step at a time, with Clean Week! This is a 7-day total fitness and nutrition plan that'll take you step-by-step through the fundamentals of healthy living. With recipes and instructions for meal planning your week, plus a week's worth of Shakeology and workouts that include cardio, strength, core function, and flexibility, Clean Week gives you all the tools you need to stay consistent, lose weight, and gain the confidence that you can make these changes last!
What is included?
How do I access the workouts?
How can NON-All-Access members stream Clean Week?
Watch this video for a sneak peek:
Thank you for your interest in this 7-Day Clean Week challenge. I will contact you within 24 hours to help you get started!
Air Force Half Marathon took place on September 16, 2017 in Dayton, Ohio. This race was on my "racing bucket list" for some time, but because of cost or time of year, I had never run it before.
I found out about this race at the Run the Bluegrass Half Marathon Expo, and the medals were always impressive. Last year, I decided that I would put it on my calendar and register on the opening day, to get the best price. I have always had the utmost respect for our military branches, and wanted to race Air Force and someday Marine Corps Marathon (in Washington, D.C.). It wasn't on my mind to run the full here, since I had already received entry through the Chicago Marathon lottery system.
It wasn't until mid-summer when I realized that I would have to start training again for fall races. Normally, my goal race has been in November, so having a full marathon in October threw me off a bit. I should have started training at the end of June, or at least the beginning of July. Since, I had tons of traveling, I didn't start officially training until the beginning of August, leaving a mere 8 weeks before Chicago race day. Because of the full marathon goal, Air Force became a "training run" in my mind, and the timing was not the best: 3 weeks before the full. This means, I would have to make Air Force into my LONGEST marathon training run, and add miles afterwards. (I wouldn't necessarily recommend this strategy).
So, with a few weeks under my belt, I had worked my way up to my 18-mile long run, and Air Force Half Marathon was falling on my 20-miler Saturday. I went up to Dayton (a 3-hour drive), knowing that it would be a quick trip and a way to get in those miles, get a medal, and most of all, get to hang with one of my best friends, Kara.
Kara had gotten my bib the day before, so on Friday afternoon, I drove to Dayton area and settled in for the evening. We talked about goals, and I really wanted to get another sub-2-hour half marathon again. I had hit my sub-2 half last December at Country Music Highway Half, and in the spring, I was training for my first ultra marathon (Playin' Possum), and hitting sub-2s in all of my training runs. I just wanted to prove to myself that I could do it again, even with some time off and less training. But, if I missed that goal, I just wanted to finish healthy and complete the rest of the 7 miles that I needed for the day.
The morning of the race was BEAUTIFUL. Kara had left her phone and Garmin, so I kept my phone for music, and she used my watch to track our mileage. She had run this race several times before, so we planned to park and run to the starting line to get a "warm-up mile" in beforehand, leaving less to do after it was over. She was right. It was exactly 1 mile from our car to the starting line! We stopped for some pictures and enjoyed the sights and sounds around the base. It is a really awesome place to take in. I kept thinking of how much my boys would love the giant airplanes and all of the things around the museum.
The starting line was crowded and it was warming up VERY quickly. I was getting super nervous because I usually do not perform well in the heat. At all. We watched the parachuters and the national anthem was sung perfectly. I quickly texted my husband to pray as the sun was already full out. I already felt dehydrated. Then, I put out a message on Facebook for prayers as it was already 70 degrees at the starting line (at 8:30am). But, no backing out, so off we went!
The first few miles were pretty good. Kara and I talked and my mind was going all over, without my Garmin to tell me all the details of where I was. The entire course was on the base and on paved roads, so there were no problems there. We were on target for pace at Mile 3, but already slipping a bit by Mile 4. We were ahead of the 2:00 pacer still, but I was doubting if I could keep up. It was hard to breathe and the hot air was thick. Several of those first miles were shaded, but it was still hot. By Mile 5, I saw the 2:00 pack and I could see that Kara was trying to drag me along and get me up to that group. I didn't keep water on me, so I stopped at every water stop, and was alternating Gatorade and water each mile.
By Mile 6, it wasn't enough. I was really thirsty, and my sub-2 was far gone. At that point, I was mad at myself for not being as trained as I had been in the spring, and I was disappointed that the heat got to me so quickly. I was double-fisting each water stop after that, grabbing a Gatorade and then a water each time. By Mile 8, Kara was dumping water on my head at each stop as well. Mile 8-9 had a decent incline and I was really struggling to breathe. It was ugly. I wanted to cry, but didn't. I was embarrassed that my run was so far from what I knew I could have done before. Kara helped me stay kind to myself and just run. We both knew we had miles ahead, even after the finish line, and all I could do was to keep going.
The course was relatively flat, but the few long ascents felt like mountains at that point. Sponges soaked with cold water were a welcome sight at Mile 10. Somewhere after that was another long hill, and Kara encouraged me to run the whole thing, and I gave up and walked half of it. By Mile 12, I decided that it was going to be what it was, and sulking about it doesn't help anything. I'm my own worst critic. The crowd picked up a bit at Mile 12.5 to the finish line. Kara took my phone to snap some pictures, and she ran ahead of me a little bit to get my finish pic. It's a very strange feeling to see the finish line and know that you STILL have 6 more miles to go... in the heat... after that.
I crossed the finish line and was SO happy to be done. I couldn't wait to down a bottle of water and just stop running for a few minutes. There were airmen at the finish with the medals, and it truly put everything in perspective for me.
No matter what I was feeling during the race, I was ABLE to run, and I completed it. There is nothing that compares to the sacrifice our military men and women make on a daily basis. It was a true HONOR to run the Air Force Half Marathon.
This is the 70th anniversary of the Air Force, so the medals were really well done. The volunteers were amazing, and just the atmosphere around the base was positive and celebratory.
I had thought about running back to the car to get another mile in, but my stomach turned on me, and we had to walk back to the museum area before we ran again. I had two full bottles of water at the finish and a cinnamon bagel from Panera, but nothing settled it. I actually felt nauseous for a while after that. Once I was able to collect myself, we tried running again to the car. It was about 0.60 miles at that point, so we clocked it and set out to a local park to run/bike the rest of my miles for the day.
Air Force Half Marathon was a well-done race. The swag included the hat I raced in, plus a long-sleeved tech shirt to match. The medal and patch were top quality, though I'm honestly not sure what I will do with the patch! The water stops were well-stocked and volunteers were great. Around Mile 5-6 there were even people cheering alongside the course with bacon!
My biggest issue with this race is the start time and potential for heat. In fact, when speaking to others who have done this course, heat has been a consistent problem for the last few years. I learned a while back not to race in the summer, but September 16th still felt like summer! The full marathoners were coming in to the finish about the same time as the half marathoners just after me (My finish time was 2:05). They had an earlier start time as well. Since I am used to starting my long runs at 6:00am, the 8:30am start threw me for a loop. If the race was at 7:00am, I would definitely do it again.
I am thankful that I got to have this experience. And more than anything, I am glad to spend some time with my dear friend, as she has been a mentor for my running since the very beginning. Kara and I ran my very first half marathon together in Columbus in 2013, and I'm so glad to have her run my 19th half with me here. God knows exactly who and what we need in our lives at the perfect times. I am thankful to have had her by my side at Air Force Half.
Wife. Mother. Runner. Coach. Adoption Advocate. I strive to share HOPE through my journey and help others reach their goals.