#MotivationMonday: Get Rid of Your Excuses

Good morning! Happy Monday! Who’s ready to kick some serious you-know-what this week?! What are your goals? What’s one excuse that’s been holding you back that you are ready to let go? YOU CAN DO THIS!! Take this week one day at a time, one hour at a time and BE AWESOME! Have a great day!!

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#ToughLoveTuesday: YOU Have to Want It

One thing I’ve noticed on this journey of finally “starting” for the last time with respect to my health/fitness/weightloss and trying to help as many people as possible do the same is… YOU HAVE TO WANT IT FOR YOU.

Buying the 21 Day Fix and becoming part of my accountability group is not the first step – the first step is getting on board mentally – or at least being open to the idea of giving yourself a fair chance by knocking down old walls and looking for opportunities versus falling back on your excuses.

ak stout team beachbody coach workout motivation 21 day fix

Only you can want something better for yourself, only you can take the steps necessary to get to where you want to be – but you have to really want to make a change. As a your Coach, I can put up posts like these every morning and send out check-ins and reminders throughout the day but unless you are ready mentally, that’s as far as my help can go. So, no matter where you are in this journey – if you are struggling – stop and really think about where you are mentally and work on that first. I want it for you – DO YOU WANT IT FOR YOU? 

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Strawberry Colada Shakeology Recipe

strawberry colada shakeology recipe

Shakeology Recipe:

  • 1 Packet Strawberry Shakeology
  • 8oz Caramel Macchiato Coffee (brewed/chilled/unsweetened)
  • 1 Cup Frozen Pineapple
  • 1 Tsp Coconut Oil
  • Splash of Almond Extract
  • Ice for desired thickness (I used about 6oz)
  • Blend and enjoy!

21 Day Fix: 1 Red, 1 Purple, 1 Tsp

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

21 Day Fix Approved Snack: Greek Yogurt & Frozen Grapes

21 day fix approved snack

This is my favorite go-to afternoon 21 Day Fix approved snack!

Plain Greek Yogurt = 1 Red

Frozen Grapes = 1 Purple

Cinnamon = Free

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

How Breaking Up With the Scale Helped Me Refocus on My Goals

For as long as I can remember, I’ve had a number stuck in my head. This number has nagged at me, tormented me, hung over my head, depressed me, teased me and just plain old made me miserable. We’ve had our moments of joy, but they are fleeting. What am I talking about? The number 135. Which up until July of this year was my goal weight.

I can’t remember when or who said it, but I heard somewhere a long time ago, that for women – for every inch over five feet tall you are, you should weigh five pounds over 100. I’m 5’7″ so that would mean I should weigh 135. I’m not saying this is correct and of course I know there are many other factors at play when determining how much you should weigh – I’m just telling you what I heard and what got stuck in my head and with what I’ve consumed myself with for a long, long time.

Not to brag or anything, but I’m pretty good at losing weight. Give me a few months and I can lose 20-30lbs. My methods have varied from fad diets to intermittent fasting to gluten free to Weight Watchers. The problem? I’m even better at quickly gaining the weight back. Maintaining weight loss? Not so much my specialty.

After I lost 36lbs on Weight Watchers last year I saw 134 on the scale. Of course, since 135 had been my goal I was ecstatic. I did it, woohoo! Then the warnings started coming – “Be careful not to get too thin,” they said. “You don’t want to lose too much weight.” I know people were just looking out for me but this threw my emotions into turmoil. How could I look like I was approaching being “too thin” when I was only 1lb under what I thought I was “suppose” to weigh? Should I be proud of my accomplishment or scared? Ultimately I became worried I was headed down a dangerous path so I decided to stop Weight Watchers – stop counting points and hope to just maintain and not lose anymore (and definitely not gain!)

Well fast forward another 6 months and I was almost right back to where I had started a year prior. In July I was introduced to the 21 Day Fix and I had a choice to make – should I say screw it, it’s just another program where I’ll lose the weight then gain it all back, or should I try again? I decided I had to try again. This time, however, things had to change.

I needed to seriously reflect and figure out where I had gone wrong in the past. Why could I lose weight and not keep it off? What was I doing to self-sabotage again and again? Since Weight Watchers had been my most recent experience with losing weight and then gaining it back I focused on what I did there and one thing stuck out in my mind – the scale.

While I’ve always been fixated with hitting that magic number on the scale – Weight Watchers really magnified this obsession with its focus on weekly weigh-ins. I thought back to my weigh-ins and how I felt. The day before my weigh-in day I became anxiety ridden – how had I done the past week? Were my efforts going to be reflected on the scale? What if I gained? Would I be able to pinpoint where I went wrong? And then there were the thoughts and the questions that came after the weigh-in. If I lost, I felt great – but if I didn’t lose or heaven forbid if I had gained – the negative self-talk ensued….and boy is my inner voice a real asshole.

breaking up with the scale

My real problem was that a “bad” weigh-in did not spur me into action to exercise more, or be more conscientious of my food intake. When I had a bad weigh-in I just wanted to give up. What was the point? I couldn’t do it. I should just stop stressing myself out over counting points and forget it. And guess what would happen? I’d be so upset with myself, so stressed, so frustrated – this would cause me to eat! Of course that wasn’t helping anything, but I’ve always been an emotional eater and the read out on the scale was a huge trigger.

So things were going to change. I decided with the 21 Day Fix I was going to “start” for the last time…and this time it would be WITHOUT THE SCALE. Why should how I feel be controlled by a number on a stupid scale? My plan was to just follow the program and focus on NSV’s (non-scale victories.)

I focus on how I’m feeling, how my clothes fit, how I feel when I look in the mirror… Can I see differences in my pictures? (If you follow me on Instagram you know I am not lacking in the selfie department for picture comparison☺.) I’ve been following the 21 Day Fix meal plan and doing the workouts since July and I have no idea how much I weigh and I’ve never felt better! I feel strong, I fell confident, I feel happy. As long as I’m eating healthy and exercising I know that my weight will take care of itself. I may or may not hit 135 but for the first time in a very, very long time I DON’T CARE. This is seriously the best feeling in the world. There aren’t days I dread because I know I “have to” get on the scale. I don’t have to deal with the possible ramifications of emotional eating after an unpleasant weigh-in. I can just keep on keepin’ on!

ditching the scale for weightloss

So this my friends is why I have no answer to the question, “How much weight did you lose the first round of the 21 Day Fix?” Because I have no idea! I have however gained the tools I need to eat healthy, exercise, and live a healthy and fit lifestyle without fixating on any stupid number.

What is your relationship with the scale like? Do you get discouraged if the number doesn’t show what you think it should? Or does it drive you to work harder? If your relationship with the scale is anything like mine – perhaps you’d considering giving it the ol’ heave-ho too! I would love to hear your thoughts in the comments below!

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Strawberry Banana French Toast Shakeology Recipe

Strawberry Banana French Toast Shakeology Recipe

Shakeology Recipe:

  • 1 Packet Strawberry Shakeology
  • 8oz Golden French Toast Coffee (brewed/chilled/unsweetened)
  • 1/2 Frozen Banana
  • 1 Tsp Cinnamon
  • Splash of Almond Extract
  • Ice for desired thickness (I used about 8oz)
  • Blend and enjoy!

21 Day Fix: 1 Red, 1 Purple

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Pumpkin Spice Shakeology VS Starbucks Pumpkin Spice Frappuccino

I’m one of those nutty people who go all cray-cray (that’s right, I said cray-cray) when that season right after summer rolls around, you know the one – Pumpkin Spice. Give me a Pumpkin Spice Latte or a Pumpkin Spice Frappuccino and all is right with the world. At least that’s what I use to think – before I checked out the nutritional information in my favorite PSF. WOAH! 70g of sugar?! 71 carbs?! EEEGADS!

FORTUNATELY, I recently entered the magnificent world of Shakeology. So now that I’ve been doing the 21 Day Fix and PSL’s and PSF’s are clearly not the best fuel for my body, I started experimenting in my Shakeology Lab, i.e. my kitchen.  The result? 180 calories of nutrient dense super food healthy-goodness that not only assists my body in working at optimal capacity but also tastes damn good! I mean would you just look at the differences in the nutrition information below?!

So I can spend $4+ every day on frozen pumpkin flavored sugar OR I can spend $4.25/day on actual pumpkin healthy deliciousness – can you guess my decision? What would you choose?
Pumpkin Spice Shakeology Recipe compared to Starbucks Pumpkin Spice Frappuccino

Shakeology Recipe:

  • 1 Packet Vanilla Shakeology
  • 8oz Pumpkin Coffee (brewed/chilled/unsweetened)
  • 1 Cup Pumpkin
  • 1/2 Tsp Pumpkin Spice
  • 1 Tsp Cinnamon
  • Splash of Vanilla Extract
  • Ice for desired thickness (I used about 12oz)
  • Blend and enjoy!

21 Day Fix: 1 Red, 1/2 Green

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

 

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Red Velvet Cake Shakeology Recipe

Red Velvet Cake Shakeology Recipe

Shakeology Recipe:

  • 1 Packet Vanilla Shakeology
  • 8oz Chocolate Fudge Cake Coffee (brewed/chilled/unsweetened)
  • 1 Cup Frozen Blackberries
  • Ice for desired thickness (I used about 8oz)
  • Blend and enjoy!

21 Day Fix: 1 Red, 1 Purple

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Pumpkin Pie Shakeology Recipe

Pumpkin Pie Shakeology Recipe

Shakeology Recipe:

  • 1 Packet Vanilla Shakeology
  • 8oz Pumpkin Coffee (brewed/chilled/unsweetened)
  • 1/2 Cup Pumpkin
  • 1/2 Frozen Banana
  • 1 Tsp Cinnamon
  • Ice for desired thickness (I used about 6oz)
  • Blend and enjoy!

21 Day Fix: 1 Red, 1/2 Green, 1 Purple

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak

Pumpkin Cheesecake Shakeology Recipe

Pumpkin Cheesecake Shakeology Recipe

Shakeology Recipe:

  • 1 Packet Vanilla Shakeology
  • 8oz Pumpkin Coffee (brewed/chilled/unsweetened)
  • 1 Cup Pure Pumpkin
  • 1/2 Cup Plain Greek Yogurt
  • 1 Tsp Cinnamon
  • Splash of Vanilla Extract
  • Ice for desired thickness (I used about 8oz)
  • Blend and enjoy!

21 Day Fix: 1.5 Red, 1 Green

—————————————–

Coffee brewed using a Keurig Single K-Cup Machine

Recommended Blender: Ninja Professional

—————————————–

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Buy Shakeology

21 day fix challenge

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
LinkedIn -> AK Stout
Pinterest -> AK Stout
Instagram -> @akstout18
Polyvore -> candibyak