Well...Here I am!

Annnnd, here I am, 6 months later.


Alive & very well. If you were curious!

So much to catch readers up on!


I'm always up to something it seems like. Don't act so surprised.
New business adventures, new workout facility (yes, still CrossFitting), new meal plan, new books, new ideas, new everything it seems like. Just in this last week, I have made multiple decisions and am more than excited to tell you about them. First, let me tell you what's going on in the next few weeks/months...ok, just a few words sum it up—SO MANY FRIENDS GETTING MARRIED!

I am so excited to be a part of such a special day for multiple friends—Abby and Joe, Stephanie and Jeff, Ariel and Brett, and Melissa and Ben. While I'm getting ready for these weddings, I have taken some serious time to set goals for myself. I came out of last week with a lot of anxiety. Questioning what I thought I knew, constantly being critiqued, and really just confusing myself when it comes down to it. I had many deep conversations last week with a friend that seemed to really help me answer some questions I had about life and certain decisions that were made or that needed to be made. From these conversations, I decided a few things.

1. Being that I wanted to achieve a certain business goal and if I were to reach that, I would treat myself to some travel time. I am happy to announce that I will be visiting a very good friend of mine who just moved to San Diego in November. I've only made it as far as Las Vegas to the west, and would love to dive more into what's to see out there. I am so excited and feel like I have worked really hard to earn this.

2. CrossFit competing. While I'm only 8ish months into learning what it's all about, I am ready for the next step. Competing. I miss the thrill of competing. Even though it's always a competition with myself every time I walk into the gym, I'm only going to get better if I'm plugging into events that are going to make me try and be better at the movements. My friend, Kylee, and I volunteered at the MAT Games in Des Moines this last weekend. I have never really thought about competing until I actually watched the competition. So that on top of the conversation(s) I had last week, I knew it was time to dive in. There's no more "toe dipping" here. :)

There are many more things I would love to share with you, but I will save those for later! Until then, here are some photos that sum up what I've been doing!

Working hard at being a better athlete. The result of Toes to Bar. 

Discovering an obsession with zucchini and peppers!

Taking every opportunity to drop in at as many CrossFit's (Boxes) as possible!

My first trip to KC!

Extravaganza in Chicago!

CrossFit

"Wooohoo! Mollie asked me to write another blog for her spot and as always I am honored to be a part of it. Today I am going to talk about a new hobby that we have discovered. We have started to do a morning CrossFit class.  

If you have never heard of CrossFit you will probably start hearing more about it is a new fitness revolution that is going worldwide. The workouts are last about an hour with the first half being a lift usually an explosive Olympic lift like a clean, snatch, or deadlift to name a few. This half we really focus on using good form. The second half we go to the WOD room and do a WOD. WOD stands for "workout of the day."  These workouts range from quick workouts for time to longer workout for as many rows as we can do.

CrossFit is an awesome workout and has a sweet culture that comes with it. The goal of CrossFit is to use functional movement to improve daily life and have Constantly Varied Intensity. The culture is created by the WODs that we do.  CrossFit posts WODs and then anyone that goes to a gym with a certified CrossFit trainer can compete with others who did the same workout.  I just signed up for The Open which is where we actually compete with people in our region to make it to the CrossFit Games.  Anyone at any level can join CrossFit and it is  a great way to get an awesome workout!

Check out some of the CrossFit WOD's and their names HERE. Some days we do Hero WODs."
                                 -Collin


What is a... 

Hero WOD

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort. (to accommodate the growing number of Hero WOD’s, we have added a second page HERE.)

Soy and phytoestrogens, explained.

Many people are unnecessarily concerned about natural phytoestrogens in soy. What exactly are phytoestrogens, and what are  their effects on the body?

In some parts of the world, soy foods have been eaten as part of a regular diet for, literally, thousands of years. And for good reason. Soybeans – and foods made from them – offer up a pretty impressive nutritional profile. For one thing, soy is a complete plant protein – it contains all of the essential amino acid “building blocks” that are used to manufacture all kinds of specialized protein structures that your body needs. Soy is also low in saturated fat and naturally cholesterol-free (plants can’t manufacture cholesterol – only animals do). And, adding soy foods to your diet could boost your intake of vitamins, like folate and vitamin K, and minerals, like calcium, magnesium and iron; not to mention your intake of fiber if you were to eat whole soybeans. And yet, I run into people all the time who unnecessarily avoid soy, because they believe it “contains estrogen”. It’s such a common misconception that I decided to devote and entire post to this issue, in hopes of clearing it up.

Phytoestrogens are Not the Same as Body Estrogen

The misunderstanding seems to stem from the fact that soy (and plenty of other foods, by the way), contains natural plant compounds, called isoflavones, that are classified as “phytoestrogens” (“phyto” means “plant”). So, when people hear that soy foods contain “phytoestrogens” they may turn their backs on soy foods in fear that they will expose the body to “too much estrogen”.

So let me state this as clearly as I can: Isoflavones are referred to as phytoestrogens because they have a chemical structure that’s similar – but not identical – to the hormone, estrogen, that is made by the body. The key point is this – phytoestrogens in soy are not the same as estrogen made by the body and do not exert the same effects on the body.

How Phytoestrogens Work in the Body

I’d like to explain to you how this works, because it may help you understand why these natural compounds in soy have been so misunderstood.

Some tissues of the body – brain, bone, heart, breast and prostate, for instance – have structures within their cells called estrogen receptors. These receptors sit inactive inside the cell until estrogen enters the cell. Once estrogen gets inside and binds to the receptor, the estrogen can then exert its effects inside the cell.

Here’s where things get a bit more complicated – but stay with me. There are actually two different types of estrogen receptors, and the body’s natural estrogen isn’t particularly picky about which one it will bind to – it will happily bind to both types of receptors.

On the other hand, phytoestrogens – like the isoflavones in soy – prefer to connect withonly one type of receptor. And this is what makes phytoestrogens so distinctly different from the body’s own estrogen.

Since phytoestrogens prefer to bind with one type of receptor over another, it means two things. First, it means that at those receptors where phytoestogens don’t care to bind, natural estrogen can attach and exert its effects within the cell. But, when phytoestrogens bind to their preferred type of receptor, they sort of “get in the way” – which makes it more difficult for the body’s natural estrogen to bind.

And herein lies the unique effects of phytoestrogens: They can act like estrogen in some tissues, while in others they can interfere with the action of the body’s natural estrogen. So, these plant compounds may mimic the effects of estrogen in tissues where it may be beneficial – and at the same time, they may interfere with the action of estrogen in other tissues where reduced exposure to estrogen might be considered protective.

The bottom line is this. The effects of isoflavones in the human body have been studied extensively, and as a review article noted, “there has been no indication of risk to human health because of consuming soy or soy isoflavones as a regular part of the diet…on the contrary, studies over the last decades have suggested protective effects of these compounds.”¹

Soy Isn’t the Only Source of Phytoestrogens

Phytoestrogens are part of a plant’s natural defense system – working primarily to protect the plant from damaging fungus – which is why they are actually somewhat widespread in foods. Although soybeans are probably the richest source, lots of foods contain phytoestrogens. They’re found in all kinds of beans (other than soy), nuts, whole grains, seeds (like flax and sesame), and there are even small amounts in certain fruits and vegetables, including apples, carrots and yams.

¹Munro et al., Soy Isoflavones: A Safety Review. Nutr. Rev. 61:2003, 1-33.

 Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

You're NUTS!

I feel like there are too many opinions when it comes to what is and isn't healthy for a person out there. It's pretty obvious when something isn't good for your body. It's packaged, right? But the thing is, peanuts/nuts in general are packaged. Depending if they've been salted—yuck—they aren't bad for you!

I have basically become dependent on nuts. Almonds especially. In proportion! Now...almonds are great for you, yes. But if you eat more than a portion, you're not benefiting yourself at all. Unfortunately.

Many weight-conscious people shudder at the idea of nuts as part of a healthy diet. For years, dieters have shunned nuts because of their high fat content. Well, you can forget everything you ever heard about nuts, and delight in knowing they are now considered health food! The key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control.

Even the government is leaning toward allowing a health claim on food packages touting the nutritious benefits of nuts. The Food and Drug Administration is now reviewing a proposal that would allow foods containing nuts to carry this label: "Diets containing one ounce of nuts per day can reduce your risk of heart disease."

An Ounce of Prevention

Several studies over the past several years have shown the health benefits of nuts -- which contain monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and are rich in antioxidant phytochemicals.

They are a powerhouse of good nutrition that can dramatically reduce the risk of heart disease. They've also been shown to play an important role in helping to lower "bad" cholesterol levels and raise "good" cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.

PS: Have you ever made your own almond butter? O.M.G. AMAZING!!! HyVee has a nifty little machine that does it with the flick of a switch!

BDM

Ever wanted a healthy dressing replacement? I've got the secret!

Herbalife's Beverage Drink Mix is AMAZING as a dressing. 1 scoop of the mix and 2 tblsp. of water and voila! 

It brings a refreshing flavor to the mix...especially since I had brown rice and chicken today. Bland.

I have a few other recipes that I can't wait to share on how to make yummy desserts or treats out of Herbalife's protein and Formula 1. You can even make pudding!!! I'm in! :)

Nutritional Value: 35 Calories, 0 sugar, 15g of protein!

What is Herbalife?

Interested in nutrition? Herbalife is a leading nutrition and weight management company that has been supporting healthy, active lives since 1980.

Herbalife markets protein shakes, nutritious snacks, vitamins, sports and energy products, and skin and hair care products. Millions of people, many of whom are Herbalife Members or Herbalife Independent Distributors, use and enjoy Herbalife® products to support their fitness, nutrition, and beauty aims.

The goal of Herbalife has always been to improve the nutritional habits of the world, one person at a time, and to offer people a way to work for themselves while offering great nutritional products. Today, Herbalife Chairman and CEO Michael O. Johnson leads the way. Johnson is a huge proponent of a healthy, active life. With a focus on helping people become the people they want to be, Johnson has a track record of success as a leader. Under his direction, Herbalife sales have tripled since 2004, and the number of Herbalife Members has climbed steadily since his tenure began.

Herbalife promotes quality nutrition as part of a balanced diet. Working with consulting Registered Dietitian, Susan Bowerman, as well as a group of consulting professionals in health and nutrition from around the world, Herbalife continues to highlight the importance of healthy eating and nutrition, exercise, and good personal routines.

Fitness is central to Herbalife’s core belief in a healthy, active life. Former competitive sprinter, Samantha Clayton tirelessly demonstrates how a balanced approach to diet and exercise can help build strength, stamina and flexibility. Samantha also believes that making fitness a critical part of your day supports a positive attitude and increased energy.  Herbalife continues to showcase the power of nutrition in an active life by sponsoring athletes, sports events, and sports teams around the world.

Beauty is an integral part of the Herbalife value proposition. Building confidence in your outward appearance can have a positive overall effect on your wellbeing. Herbalife believes that everyone can look beautiful. Herbalife beauty expert Jacquie Carter teaches how good skincare and a belief in yourself can make each person feel radiant. After all, how you feel about yourself is seen in your expression, your posture and your behavior.

If you’re interested in Herbalife, please reach out in your community to find an Herbalife Independent Distributor. Herbalife® products and programs are not available in retail stores. We want every customer to build a quality relationship with an Herbalife Independent Distributor who can focus on his or her individual goals and needs.

Original source: http://www.discovergoodnutrition.com/what-is-herbalife/

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! :)