Don't Knock It Until You Try It!

There are certain ways that I have matured over the past year. One of them being criticism. Any other day I would have fought back and degraded the critic, but now I know that I am better than that.

When someone takes a stab at people who really like to focus on their fitness and nutrition, they don't realize how far they will not get and how silly they look.

It's your life, chose what you want to do with it. The thing is...there are a LOT of people like me out there that figure it out, whether it be at age 20, 50, or 70...at least they figure it out! If I'm going to live in this body, I want it to feel and look good—so I sacrificed things I once was obsessed with and loved to do and eat to live the life I have wanted. Creating a healthy lifestyle is one of the best decisions I've ever made. Now I don't even want those things I binged on before.

It's disappointing to see people (a certain senator) attacking the health and nutrition industry instead of the fast and junk food industry.

It's also disappointing to hear people say, "you're too skinny." I'm sorry, but you view me (or others) this way because there are people that are out there that are the opposite so it makes me look "too" something. I would never listen to anyones opinion that I would not switch lives with.

I always tell my fitness classes that anything is possible and it's all a MIND SET. Everyone starts somewhere. I see an entire range of fitness levels at the gym. Everyone respects everyone for even getting their booty to the gym in the first place!

Everyone is entitled to their opinion. But if you have a negative mindset, you are at a very high risk of be unsuccessful in all sorts of ways. Especially if you attempt to attack the people that take pride in their bodies, then I can assure you that you are going to be 110% unsuccessful.

So...if you find that you are a critic of the healthy and fit, let me know. I would love to hook you up with some Aloe to get the crap out of your body and some tea to give you energy. Then you can tell me how you feel :)

Don't knock it until you try it! :)

The Best Food Label Advice I've Ever Heard!

What a wonderful weekend I had! I attended the Herbalife January Spectacular in Minnesota. I can't say enough amazing things about it. I truly believe in this company and its products. They have opened a door to a whole new world for me. One of the many things these products have done, is teach me about something very important to the human body...

I never really knew the significance of protein. Until I started the Herbalife products and was guided by my wellness coaches—Angela and Collin. Protein is so important...for every single person. 

PROTEIN is one of the major macronutrients in our food. It provides energy to the body and is used to build muscles and organs.

Proteins are made up of building blocks called amino acids. Many of these amino acids are essential, meaning the body cannot product them, and thus they must be obtained throughout food intake. When  protein contains all the essential amino acids, it is considered a complete protein. Soy protein and all animal sources of protein are considered complete.

If one or more of the essential amino acids is missing, the protein is considered incomplete. With the exception of soy protein, vegetable sources of protein are considered incomplete. However, two incomplete plan proteins, such as rice and beans, can be complementary, if consumed together.

Most protein in our diet comes form both animal (meats, fish, poultry, eggs and milk) products, as well as plants (beans, lentils and peas). Protein powders, made from soy, whey or egg whites, can also be added to other foods to boost their protein content. 

Our bodies require protein to build and repair muscle tissue (especially after exercise), produce important enzymes and hormones, support our immune system, and keep our energy and stamina levels high.

Daily protein requirements depend on your age, size, fitness level and lifestyle. In general, large (200lb), physically active males should consume between 100g to 200g per day, while small (100lb), physically active females should have 50g to 100g per day. I try to consume closer to 100g/day, but when I started becoming more active and eating better, I stuck around 70g/day.

Key Facts:

• Found in both animal and plant products
• Other healthy sources include soybeans, nuts and whole grains
• Different types require for various functions, such as movement (muscles), growth (hormones), and sight

Key Benefits:

• Helps build and repair body tissues
• Provides energy and stamina
• Satisfies hunger and gives a feeling of fullness
• Supports lean muscle mass

Each Herbalife shake that I drink includes:

• 220 calories
• 24g of protein
• 21 vitamins & minerals
• 5g sugar
• 18g carbohydrates
• 4.5g fat 

Pretty good I'd say. And I have had great results and benefits from these shakes...Confidence, energy, and endurance to name a few!

A tip I have learned about protein and food labels. Next time you're thinking of buying a package product/food, look at the food label. If the protein is more g (grams) than the sugar g (grams), it is good for you. If the protein is equal to the sugar, it is how I like to say "OK" for you...including the quote marks :). And, self-explanatory, if the protein is less than the sugar, put it back on the shelf. ...And walk away. 

I hope you use these tips and can contact me with any questions. Who wouldn't want confidence, energy, and endurance?!

You Drink Aloe?!

Does the word ALOE make you think of summer during these ridiculously cold temperatures? Well the aloe I'm referring to is one that I drink EVERY morning. I love it! (it's mango flavored)

Aloe vera is a species of succulent plant that originated in North Africa and has been used for 2,000+ years for the treatment of a wide range of external and internal conditions.

Today, aloe plants are grown in tropical and sub-tropical regions, including Mexico, China, and part of Asia.

Although valued for its soothing and moisturizing effects on the skin, aloe also benefits inside the body. Most notably, aloe is used to promote a healthy digestive system, the process where food and liquid are broken down into small molecules that the body can use to build and nourish cells and provide them with energy.

This impressive plant supports nutrient absorption, thereby enabling our bodies to take full advantage of the various nutrients we eat or drink. Aloe offers antioxidant support, which helps cells and reduce free radical tissue damage by preventing the formation of radicals.

Aloe vera has also been used traditionally to soothe the stomach from occasional discomfort, such as indigestion and upset stomach (goodbye hangovers—I've used this a couple of times to prevent the achey stomach feeling after a night of fun with some wine and conversation)!

Although commonly an ingredient in topical lotions and gels, aloe vera is also incorporated into many food products, including beverages and teas, thanks to its many digestive health benefits.


DID YOU KNOW?
In Egypt, Aloe was call the "Plant of Immortality" and was offered at funerals of pharaohs and used in the baths of Egyptian queens. Egyptians still hang the aloe vera plant over the door of a new house to provide a long and fruitful life for its occupants. (Source: American Botanical Council, 2005)


Key Facts:

• The main chemical constituents in aloe are polysaccharides, of which the main compound is Acemannose (whatever that means...)
• Aloe vera enhances absorption of Vitamins C and E

Key Benefits:

• Supports healthy digestion
• Contributes to good intestinal health
• Aids in nutrient absorption
• Provides antioxidant activity

Enjoy! 

And let me know if you'd like to look into trying some aloe by e-mailing me at kickfitmollie@gmail.com or messaging me on Facebook!

-Mollie

The Weight Lifting Myth About Women

It's seems like every girl I talk to has it all figured out. They tell me that they don't want to lift, they just want to "tone" because they know their body and if they lift they will get bulky.  

It is really unfortunate that this is what a lot girls think because they are really missing out on a lot of the benefits that they can get from strength training. I hope to explain why strength training is important and how it can benefit girls who want to "tone."

First, I'll go a little nerdy on you and give you the Layman's version of strength training. Strength training is preforming repetitions of an exercise that cause fatigue between 8–12 repetitions. Then repeating that exercise for 3–4 sets. As you progressively get stronger, you add more weight to fatigue in the same rep range. This is the basic formula for strength training. Strength training happens between 8–12 reps, any more and it begins working the endurance of the muscle. It is also very important to pick a weight that makes it hard to finish the last rep.

So you want to get "toned" ...right? Which essentially means you want less fat and to gain more muscle. Without strength training, your plan to "tone" is only to lose fat and hope you have enough muscle underneath to look toned. Imagine if our snow plows plan was to set out plowing a frozen field and hope they uncover a road.  Instead of uncovering the road that they worked hard on building in the summer. Toning without building muscle is like trying to uncover something you're not sure is there. Arguably, crazier than a snow plow trying to uncover a road in a frozen field.

The moral of this story is quit listening to your Women's Health magazines that are telling you to do endless body weight squats and put some really weight on the bar and do some squats. I recommend finding a workout buddy and start with some simple exercises. Most importantly have fun with it—exercising is extremely beneficial.

Stay Awesome! 

-Collin

.....................................

Collin's post is so true. I used to think that I would get bulky. Until I started lifting...I'm 4 months in and I am seeing results like I never would have imagined...FAR from bulky. I am so happy with how my body is responding and places are really toning up. Especially my core. That is the one place I never would have thought would have changed because of weight lifting. I always figured endless ab workouts and the right food would create that transformation (which it very well does). But lifting weights had really helped me stabilize my core which is constantly contracting while I pick up heavy things and set them down (weight lifting).

Even if you use light(er) dumbbells, at least you're getting somewhere. Don't be afraid to start. I felt like I looked like a whimp when I started and I was using 10lb. dumbbells. But no one in the gym is going to judge you...you're there, off the couch, trying to better yourself...that's enough to earn respect. 

Enjoy, ladies! 

Eating "Outside Of the Box"

Hello, Happy Thursday, and Happy New YEAR! Woo!

Poor Mr. Collin has been battling, what I think is, the stomach bug the last couple of days. We had plans on NYE and he wasn't feeling the best so we ended up staying in. Bad timing, but is it ever right timing? (Angela pointed that out to me...hehe) I was pretty bummed right away, but as the night went on, I was totally ok with it and was glad I wouldn't have a hangover in the morning. (Totally inappropriate...I KNOW—sorry!)

Anyways, on with the post...

I have ALWAYS been a picky eater. Until working at Montage is Cedar Falls broadened my palette. I am thankful for that in many ways, but it did NOT help my figure! I RECOMMEND this restaurant if you're ever in the Cedar Falls area. Tell the owner, Mollie (who used to work there), sent you! It's a wonderful, elegant atmosphere, and the food is divine. No wonder I couldn't keep my paws off it! (My own food that is...not the guests food—just to clarify!)

Since I have created better eating habits, I had found ways to incorporate healthier foods to make a delicious dish. To say the least, I am not picky anymore. Only about what meats I eat...if any. (Chicken and turkey sums it up!)

Here are a few favorite recipes I found. They look delicious, and if I haven't tried them, they are certainly on my grocery list.

I encourage you to try something new this year. Expand your palette and throw a bunch of healthier foods together and see what you come up with! I also encourage you to buy or cook with less packaged foods...life is so much better and tastier that way!

Eating healthy isn't hard and it certainly pays off. You owe it to yourself to take the time to prepare your food. Unless you want your body to be considered a trash can...in which you stuff it full of fast food and sugar-filled nonsense...then, by all means. :)

Click the name of the dish to find the recipe!

1. Chicken and White Bean Stuffed Peppers: Quite possibly one of the best recipes ever. 

2. Grilled Turkey Burger: Fresh, tasty, healthy, and there's even a pickle!

3. Summertime Caprese Chicken: Summer and chicken in the same title? I'M IN!

4. Turkey Lettuce Wrap Taco's: Does this one really need a caption? YUM!