What to expect when you're expecting... to get fit

You want to eat clean, work out mean and start feeling and looking like a queen... But embarking on this lean lifestyle seems overwhelming and unattainable. Aren't you tired of the feeling that you've failed every time you attempt a lifestyle change and don't follow through?

Maybe all you need are the right tools to supply your arsenal of reasons why you CAN do this.

You CAN have it all and you deserve it all.

Its time. You're ready to take that first baby step to living fit physically and emotionally.

Stick with me you driven divas - here at Gravel and Stilettos I am going to be taking you all on an adventure. Over the next six weeks I will be writing the usual weekly blog, only now I will be supplementing the written information with video!

Be sure to subscribe by email so you don't miss a thing! Do it now!

My number one goal is to provide information that will help you choose a healthier life every second of everyday.

Get excited!

To kick things off next week I will be talking about what nutritional staples need to be on your grocery list. I will also discuss how to read labels to choose the best options to achieve your fitness and nutrition goals.

Remember, if there is anything you'd like me to touch on specifically please don't hesitate to contact me directly at Gravelandstilettos@gmail.com

Stay FIT and COOL this summer!

Are you feeling the summer heat?

As the temperature outside rises, I start to realize the motivation I had to get outside and run, or the desire to be around other sweaty individuals is inevitably lagging. Well friends, discipline never sleeps and our goals are begging to be reached. So how can you stay motivated to sweat when you're already sweating?

Remember why you're training 

When motivation is lacking, remember why you want to get and stay fit. 

For yourself? Sure!

Be vain! When you can strip off the sleeves and let your sexy arms get a tan poolside, it'll all be worth it. Take note of how it feels to be proud of your achievements and use it as ammunition for the next time you're feeling lazy.

Set up an accountability partner

Get someone else involved to hold you accountable. If you have a set time to meet a buddy in the gym or for early morning sprints, you are much less likely to skip your workout to sit in the air conditioning. Set a weekly schedule with your buddy or make friends in the gym that will check up on you.

Create a killer soundtrack

Nothing gets me moving faster than some great tunes. If you need a little spark in your step, download some new music and have fun creating a soundtrack to get excited about. 

Try something new like electronic or techno. Maybe some heavy rock and roll or metal? Whatever you're into, choose a fast tempo that'll keep you moving from set to set.

Remember, If you're not moving - you're not losing... 

Get your workouts in regardless of how uncomfortable it may feel and take pride when you get the results you've earned.

Once you're finished killing calories, cool off with a low calorie freezee with a Mediterranean twist. (Make it a cocktail for those summer weekends!)

Mint lemonade summer cooler

If you still have some citrus Crystal Lite left over from last weeks marinade recipe - Here's a great recipe for a cooling summer freezee!

What you'll need:

One packet Crystal Lite lemonade or citrus
A handful of fresh mint
one cup of Ice
One cup filtered water
(optional) 1.5 oz Vodka 

In a blender add ice, Crystal lite, water, mint and if you so choose - the vodka. Blend until smooth and enjoy!

Please drink responsibly :)

The 5 People You Should Spend Time With

"You are the average of the five people you spend the most time with."

-Jim Rohn

If you've spent any sort of time with me in 2012 I'm sure you've heard me mention this quote. 

When I first heard of this concept, I thought, "No way! I choose who I am a reflection of!" And while this could be true for some people who consciously choose their thoughts and actions... unconsciously, we are mirror images of the 5 people we spend the most time with.

Who is influencing you?

Self exploration can be a scary process. But are you aware of who you are to the core or controversially, who you WANT to be? Make a list of who you are at your very best. Even go so far as to dream up the perfect version of 'YOU.' Next, ask yourself who you spend the most time with. Make another list. Compare the two lists and consider who these people are in comparison to who you want to be and you'll have a pretty good idea where you currently stand.

Now for the hard part...

Is it time to do some personal spring cleaning? No one likes boundaries, and if you're in a position where you might need to separate yourself from someone, its bound to hurt at some point. The idea is to acknowledge the feelings of discomfort and practice actively pursuing the person you want to become regardless of how it makes other people feel.

YOU are number one.

Happiness isn't a wheel that needs reinvention..

Now that you've cleaned house, find people to fill in the gaps. Actively search for people who you aspire to be like and put them in your top five. Who has qualities that you admire
? Who has the things in life and the outlook that you desire? If becoming friends with Brian Tracy or Ali Brown seems like a reach... Do what you can to model their steps to success. Why start from scratch in self improvement when there are countless individuals out there who have mastered it already?

Happy Cleaning :)

Dark Chocolate and Red Wine -- Matters of the Heart

Are you interested in foods that say, “I love you” and really mean it?

Two of my favorites are the timeless combination of red wine and dark chocolate. If you have a taste for one, the other, or both, I think you’ll be interested to find out the great health benefits each of them offer.

Red Wine –

A dark complex Cabernet Sauvignon to a light and simple Valpolicella, what a way to relax after a long day!

One glass of red wine a night has been shown to be heart healthy while possessing relaxation properties. Rich with antioxidants, anti-aging and cancer preventative properties, like Melatonin (which aids in regulating our sleep clock) and Reservatrol (shown to protect against Alzheimer's disease and dementia); varietals including Pinots, Syrahs and Merlots contain the highest levels of these healthy components. Who could say no to a savory nightcap that can reduce inflammation, lower cholesterol, boost your immune system and promote restful sleep?

Dark Chocolate –

Slightly sweet with a hint of bitterness, there are countless flavor combinations from plain or fruity to the exotic!

Dark chocolates that are 70% or higher in cocoa content contain high levels of cell-protecting antioxidants and mood elevating components. Dark chocolate contains more than 500 natural chemical compounds. A few of them include: Phenylethylamine (PEA: A chemical that tells the brain to release endorphins which are mood-elevating and pleasure-inducing.), flavanols (Plant-based antioxidants that may improve blood flow and promote healthy vessels.) as well as copper, magnesium, iron, potassium and copper. Dark chocolate is also low-glycemic meaning it is a carbohydrate that breaks down and releases into the bloodstream at a slower rate.

PHEW - Like I need any more reasons to feel loved!

A sliver of decadent dark chocolate is a healthy solution to that after dinner 'sweets' craving and pairs really well with a glass of red wine.

As always, remember that moderation is the key! Wine and chocolate are still calories that must be accounted for if you’re looking to reach and/or keep your fitness goals. Most chocolates come scored and are easily broken apart. Practice taking one square out and putting the rest away so you’re not tempted to indulge. Do the same for your vino portioning… One glass and the rest is stored for next time! 

Also, add cocoa powder to your grocery list. Its a great way to add flavor and nutrients to shakes and recipes without the sugar of syrups or chocolate chips. I purchased this raw cocoa powder at Whole Foods.

So you want to burn fat, Do ya?

Here are two of my favorite little tricks to help you burn fat - Naturally!

Next time you're in between meals and start to feel peckish, go for a cup of green tea or a little cashew snack.
Green Tea
We've all heard that Green tea is a great fat metabolizer and natural caffeine source for added energy. the caffeine can also work as an appetite suppressant between meals as well as a diuretic to help flush toxins.

• Drinking it iced will burn a few extra calories while your body warms it to body temperature... plus its a great way to refresh on hot days.
• Drinking it hot will help you be mindful of your snacky situation by connection the mind and body - giving you the oral fixation as you thoughtfully enjoy your drink while your stomach fills with the calorie free beverage. 

I personally LOVE Blueberry Slim Life Green tea by Yogi tea. You can find a delicious selection of Yogi Tea at your local grocery store.

Cashews
Nuts are a portable, healthy snack, that when eaten in moderation can help you burn fat! Dense with many nutrients like magnesium and fiber, this healthy fat source will fill your stomach with goodness. (Every time you eat, you're metabolism kicks on and starts burning calories. This is why it is so important to eat several small meals throughout the day.)


Things to remember;

1. Purchase Dry Roasted, UNsalted cashews. Extra salt can cause water retention, and lets face it ladies, none of us feel trim and toned when we're holding water! Try tossing a few around in some cinnamon and Splenda for a sweeter treat. Or maybe some curry powder and cayenne if you're feeling spicy!
2. Portion size is everything. A small handful will do the trick! (About 1/4 cup) Remember, calories are still calories. While they work for us to give us energy and burn fat, portioning our snacks will prevent over-eating.
3. Drink a lot of water! Not only will it help fill your stomach, cashews are rich in fiber and water is needed to help flush fiber through the body. 

Happy snacking!

Snack Pak Confessions

I had the amazing opportunity to jet set for a day to shoot photos and video for Shop.Weightvest.com in the beautiful Red Rocks of Las Vegas. In true "Snack Pak" fashion, I packed a few green tea packets, a little Tupperware of cashews, almond butter (not sure how I got that through security) and protein powder. 

Never be at the airports mercy for snacks! 

Here's a little collage I put together from my trip to on Tuesday. 

Pictured with me is the beautiful Shay Lyn and the ever amazing Clark Bartram.

This trip was absolutely incredible! I made new friends, learned a lot and got to play in the Las Vegas sun all day -- for work! Can't beat it.

Joy comes to those who ask for it... 

"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves."

Buddha