United, we're falling.

Sawasdee strangers, 

I'll eventually stop using this blog site as I'm currently in the works on a personal website but this was just too long to make as a status. This video really rubbed me the wrong way. 

https://www.facebook.com/capriana.campo/videos/10205029748252913/

This is what's wrong with society. We teach girls and women that it's their fault they get sexually harassed, raped, attacked yet we forget that teaching boys and men to respect women is equally, if not more important. No one asks to get their ass grabbed while walking by, whistled or honked at while they're going on a run, verbally attacked when they turn down a guy's drink at a bar, pushed up against a wall or forced into any certain acts or taken advantage of...what women asks for that?! Just because they're attractive or wearing something that shows their shoulders, midriff or legs or simply has curves... Its about time we stop shaming women for wearing the wrong things or saying someone "had it coming"... 

And then it made me think about how we're always hearing older people say we need to respect our elders and they're right... It is about respect...and when I hear ADULTS talking like this, putting someone younger down, it pisses me off. You're supposed to be wiser. Wtf are you doing talking down and disrespecting the generation you're responsible for bringing up. Respect goes both ways. Or so I thought. 

Why on earth would you ever tell someone they deserve anything shitty to happen to them? Or wish anything less than ideal or make someone's situation a joke? Or harass and shame them? I grew up with friends or peers who had mothers/fathers/parents who said that I would get pregnant early because my mom had me at 19 and "like mother like daughter" or say that I would never amount to anything because my parents are divorced and I didn't have a curfew and got to do whatever I wanted (which is partially true...my mom had rules; one of which was that if I made straight As I didn't have a curfew & after freshman year it got old quick and I was home well before midnight most weekends). I had ex's moms who didn't want their sons to date me because they said I had daddy issues since my father spent most of my highschool career in Afghanistan, doing very honorable work there. They said I'd be the type of girl who latched on to their son because I couldn't make my own money or just wanted someone to depend on. And as everyone does, I've even had exes or others who knew me very well or barely knew me at all say similar things regarding being a loser, unworthy, and just more unhealthy declarations you should never impose on another human being. And I mean this in the most humble way possible, but I have come so much farther (sometimes even farther than those dearly beloved children they wanted to keep away from me) partially thanks to but despite the many verbal attacks I heard growing up...FROM ADULTS. It's called integrity. I strived to stay honest to myself, my goals and my values and never let anything get to me too skin deep. 

No one ever "deserves" anything or any attack that comes their way regardless of their style, upbringing or personality. This disgusts me. Empower each other. Teach your sons to respect women. And build children and younger people up. We're all a team. United we stand, remember? 

I hope you think about this, especially if you're an older adult, before putting someone down...don't forget who our generation is being raised by...and I hope you think about this, especially if you're the generation I'm talking about...prove 'em wrong...take charge of your life and don't let any obstacle or degrading negative comment stop you from reaching full potential. 

xoxo ciao,

Chey

A Dream is a wish your heart makes...unless it has a date; it becomes a goal!

Sawasdee super awesome people! 

Feeling inspirational lately and had this on my mind. Found the perfect quote to share my thoughts with!! WRITE THINGS DOWN. I know it's so so corny. Put it in a calendar on your phone, planner, etc. but put a goal you want to accomplish somewhere like a contract to yourself to hold you accountable. 

Map out an action plan. And then take that plan and do exactly as it is entailed to be done with - take action. You can think think think all you want but if you don't have it set to accomplish by a certain time or progress check points, they will always only be thoughts. And I'm ranting about it because this SO pertains to healthy lifestyle journeys. 

You don't have to eat every two to three hours, go to the gym twice a day, drink gallons upon gallons of water, read a healthy article, remember to take all your vitamins, go run 5 miles, eat extremely healthy, sleep 8 hours, go to yoga, take time to spend with yourself, walk up and down the stairs only, eat only organic non gmo products, etc etc ALL AT ONCE. 

People get on these highs about changing themselves and their lifestyles that they try to do TOO much at once and then fail miserably because they're overwhelmed and disappointed in themselves. Darlings, please make your goals ATTAINABLE so you don't get the idea that it's impossible because hate to break it to you...nothing is impossible. 

Okay, the fact that the thought even occurred in your brain is enough to give you kudos!!! Now lets make a date..."in the next 3 months I want to have incorporated sleeping 8 hours every night, waking up and eating breakfast, and having 30 minutes of physical activity a day whether it be a walk outside, a workout DVD or a rock climbing session."

Then every month you focus on one. Month one - get the sleeping thing down. Month two - sleep and breakfast. 

Month three - sleep and breakfast and physical activity. 

Check in with yourself. You've got all three down? Great!!! You got two out of the three? Keep up the awesome work because more than 50% of your goal was attained!

Reassess and decide where you could strengthen the first 3 goals and then build. 

Sleeping every 8 hours only 2 times a week? Let's shoot for 4 now! 

Eating breakfast upon wake up only 5x a week? Let's figure out if maybe shakes, bars or meal prep could change that to 7!? 

Only getting 30 min of physical activity in 3x a week? Reassess the duration of each session to get the most out of your sessions. You know you need 150 minutes of moderate activity? And you only have 3 days you can really commit to? So make those 50 minute sessions! It's like magic!! 

Keep adding in more once you've got a grasp on the first few goals. Keep bettering yourself in other areas. The amazing thing about healthy lifestyles is you'll never be 100% perfect and there's always the human in you that veers away from the vision. Just stay on track with baby goals and your dream to look good by Summer 2016 will happen right before your eyes. 

Please don't focus so hard on the number on the scale or how skinny you look. Just focus on changing things for the better in your life and the scale will do what it needs to and you will look strong healthy and great! 

Your mental strength is where it's all at! Kick butt... just because it's not Monday doesn't mean you can't start today ;)

xoxo ciao,

Cheyenne

Celebrate GOOD times, CMON people...

I keep seeing people post on social media their "disgust" with how yesterday's event was celebrated. I think they're celebrating because it's something that has been shamed and looked down upon for so many years. 

They're literally celebrating their freedom, their rights as human beings to have the same benefits as anyone else who decides to commit to each other forever. The celebration is about what a monumental moment it is for PEOPLE to have their right to pursue happiness any which way they please. 

Happiness is NOT something we can define for anyone. And yes some things that make others happy, may not be right, but you love them where they're at, and remember that EACH of us have a struggle. How is it that murderers and rapists and child molesters are capable of being "saved" but a person who loves a person of the same sex isn't. Do you people realize how crazy that sounds? Someone who has stolen a life or the innocence of another human being can be redeemed, but a person who can't help that their soul ended up in a body that loves another soul in the same sex's body can't be?!

I think we're forgetting why America was founded...for religious freedom...aka you believe what you want and the rest of the nation will believe what they want. And not one of us is subjected to one belief. 

We'll meet our maker & let Him decide...you stressing out over something that has NOTHING to do with you is just an unhealthy obsession. Mental health is just as important as physical and emotional health. 

Remember all of our daily struggles, sins, and screw ups...THAT is what John 3:16 is about...why God gave His only begotten Son...so we could have different opinions, sin without being judged, and live life on our terms through free will. So goodbye with your closed minds and hello with your open hearts. 

Rant over,

chey 

Freedom to Burn Fat

Sawasdee Memorial Day munchkins...Today I did this workout for my second time and loved it just as much as the first. I get so bored with workouts sometimes and it's all about being creative when I get to the gym. 

Tabata is an interval training - 8 songs, 4 minutes each, 20sec on 10sec off, and 1 minute breaks in between each song. Ends up being about 40 minutes give or take. Great way to burn fat and you don't even need weights. I use spotify and make the playlists available offline to avoid data usage. 

Tabata Tread N Tone 

Warmup song: 

10% incline @ 3.8mph (about 4 min) 

Song One: 

Start at 0% incline @ 7.5mph 

During the breaks - hop onto the sides and let the treadmill continue while you do squats for 10sec

Every work period add .1mph...ie

Rd. 1: 7.5mph for 20sec

Break 1: squats both feet on side for 10sec

Rd. 2: 7.6mph for 20sec 

Break 2: squats 

Rd. 3: 7.7mph for 20sec

Break 3: squats 

Rd. 4: 7.8mph for 20sec 

Break 4: squats

Rd. 5: 7.9mph for 20sec

Break 5: squats 

Rd. 6: 8.0mph for 20sec 

Break 6: squats 

Rd. 7: 8.1mph for 20sec

Break 7: squats 

Rd. 8: 8.2mph for 20sec 

Song 2: 

Start back at 7.5mph and repeat the sprint intervals going up .1mph each round

Every break do calf raises

Song 3:

Start back at 7.5mph and repeat the sprint intervals going up .1mph each round

First 3 breaks do right leg donkey kicks 

Breaks 4,5,6 do left leg donkey kicks 

Break 7: breathe 

Song 4: 

Start back at 7.5mph and repeat the sprint intervals going up .1mph each round

First 3 breaks do right leg fire hydrant kicks

Breaks 4,5,6 do left leg fire hydrant kicks

Break 7: breathe 

Cool down at 3.8mph and 0% incline 

I finished up my workout with Tabata style Bosu V-Ups, right oblique crunches, left oblique crunches, and Bosu Spider-Mans. 

Fueled by AdvoCare during this workout: 

Biocharge mixed with Mandarin Orange Spark Vanilla Post workout recovery shake with 1TBSP of flax meal

^^

Happy Memorial Day! Go take advantage of your freedom and sweat more often ;) 

Ciao

Chey 

Eating on the Reg

Sawasdee sexy summer bodies in the making!

There are FOUR meals in this picture :) I would do some fancy numbering on them but IDK how to use this Windows 8 nonsense and Mitch quite frankly doesn't know if he has powerpoint either sooo this is the best you're gonna get!

Top Left Corner: 
Meatloaf Muffins

• I just kept it simple and used egg whites, bell peppers & onions, steel cut outs, ground turkey, Mrs. Dash garlic and herb seasoning and tomato sauce. added a little dip in the middle for the sauce to keep it all from spilling over.

Annie's Aged Cheddar Pasta Shells

• portion control is key here. enjoy an all american dinner but watch those portions and work on self control - you do NOT have to eat the entire bowl of mac and cheese ;) don't be afraid of carbs...they're your friend. FOOD IS FUEL!

Bottom Left Corner:
Steel Cut Oats
Blueberries
Bananas
Egg whites
Flaxseed
Cinnamon

Essentials! How to do it Follow zee steel cut oat directions...add 1/3 cup of egg whites...add as much cinnamon as you want...throw in the blueberries at zee end...make 4 meals...add nannerz (1.5 sliced)...TBSP of flaxseed sprinkled all ova dat shieeet...breakfast ballin'!

DO NOT FORGET TO "BREAK" YOUR "FAST" - IDK how many times I have to say this til you people realize how important it is...my mom just recently told me she is SOOOO happy she added breakfast to her day. this is a woman who went 40+ years without eating breakfast in the morning...she said it keeps her energized and going through the day and has also helped her keep 10 lbs off. she also does hair and says she noticed her tips have been so much better since she started eating breakfast aka SHES IN A BETTER MOOD. just sayin' my mom FINALLY listened to me and it felt good to be right :)

Top Right Corner: 
Turkey Sausage
Brown Rice
Spinach
Fiesta Corn

Follow rice instructions, cut up and smoke the turkey sausage, add the corn, then the spinach last. Measure one cup of the rice and measure one cup of the turkey corn spinach mix - throw in a container. Great job you just learned PORTION CONTROL. Seriously though - just look at the nutrition label - if you're making a sandwich and you use TWO slices and this nutrition label states that PER SLICE is 85 calories then you would do TWO slices x2...

This does not mean the entire loaf is only 85 calories...or the entire bag of doritos is 85 calories...
Bottom Left: 
Rotisserie Chicken
Brown Rice/Quinoa
Avocado
Spinach
*sautee spinach, measure all the ingredients out/ portion the avocado. cut up some chicken. grab a frozen quinoa baggie to heat in the microwave. my quinoa said 2 servings...so i made TWO meals out of it...and the third pictured is a cup of brown rice.

Middle: 
Green Apples
Red Apples
Grapes
*few grapes, half a red, half a green - call it a day :) this is what I like to call FAST FOOD ;)

Happy Meal Prepping. Get creative :) This took me less than 2 hours to cook up give or take. I threw on some Spotify and had mini dance sessions in between the sink and the stove. Have fun with it!! Don't make it a chore and remember 6% of your day can improve your health by 100%...besides ABS ARE MADE IN THE KITCHEN!
ciao xoxo,
cheyenne

From Coach to Chair

Sawasdee on this Sunday! 

I actually just finished a 10 day cleanse last week and lost 5 lbs...it's nice slowly getting back to my pre desk job body tone...but it's taken consistency and figuring out what works for me as I adjust to this sedentary lifestyle. 

I have to remind myself I went from teaching 2-3 group exercise classes and having 5-6 personal training sessions with members to sitting for 8 hours a day. I have to remind myself it's important to make time for me to be active and I finally relate to all my members when I was working as a corporate health and wellness coach. It is so hard sometimes to make the time. Sitting can really exhaust your body. 

I have to remind myself it's okay to slip up and miss a workout. That it's okay and I look FINE and that I'm happy. But I also have to remind myself to drink more water, eat more often, and get something anything even just a 10 minute walk in a day...

What has been working for me though is every morning I either have breakfast or a shake to start my day along with a Spark & these three supplements. 

- ThermoPlus converts fat to energy. 

- Catalyst starves the fat & feeds my muscle.

-OmegaPlex is for my hair, skin, nails, brain, and overall wellness. 

This has been the regimen lately. The shakes are so convenient and easy and have 26 vitamins/minerals, 50% of my daily calcium intake, 24 grams of protein, 24 grams of carbs, and 4 grams of dietary fiber...PROTEIN & FIBER are so important to jumpstart your metabolism for the day. 

I also make it a point to go to yoga 1-2x a week, have 1-2 at home Tabata seshes in my living room, and run a mile 3x a week. If I'm lucky I get a major lift sesh in the gym and man it feels good to be a gangster on those days. I have to make the goals smaller so I don't feel so defeated if I can't get to all of them...it kills me I don't have 3hrs a day to just lift, burn, crunch, and stretch anymore but I have the ability to do SOMETHING so that's what I'm going to focus on. 

Focus on the small changes you can make and what you do have control over or can take back control over. Know the risks of not being active and making unhealthy eating choices but also remember to live and accept you are human. Mental wellbeing is just as important and to not beat yourself up all the time if you slip or become obsessed with unneccary evils like specific ingredients or working out like a maniac or what your weight is at every day! Take a break from analyzing a nutrition label, living at the gym, and hopping on the scale every hour on the hour. 

Just continue to show yourself you care about and love the you you're working on and the pieces will fall where they may and you'll notice changes in all directions of your life...it starts from within though! Keep up that journey of yours, because I know, THE STRUGGLE IS REAL & Pizza is too good to pass up...speaking of, this is what was for dinner tonight (with CARB EASE of course):

Life's about balance ;) Progress. Not perfection. Never forget that! 

Ciao xoxo,

Coach Chey

Make Every Day Count

Sawasdee healthy fam!

I was at Target the other night when I observed a lady walk her cart back to the cart rack and the front of the store was about 500 ft away and it got me thinking.

I try to do little things within my day to add some activity to my lifestyle. Especially now that I'm no longer a corporate health coach and I sit more often during my work days now. To make everyday count, I add extra "steps" to my life so to speak. I feel like there's so much you can do to improve your health even if you're not crazy about working out, gyms or running.. try adding 1 or 2 of these tips next time you're going about your day.

1. Walk your cart back to the store. You get extra steps & you are doing those sweet cart boys (or ladies) a favor & your joints, muscles & heart will thank you too.

2. Park a little farther. Makes you walk more ;)

3. Bring tennis shoes to work. Take 10-15 minute breaks and go for a walk. Eat lunch at your desk & use your 30 minutes or hour lunch break for a longer walk.

4. Stretch before bed and when you wake up. Open your hips up more. Focus on breathing. Maybe try touching your fingers behind your back or touching your  toes.

5. Mow your own lawn. Clean your own home. Wash your car. Walk your own dogs. We pay for services that we can easily do ourselves. These services also burn calories. Save money & get skinny. Win win!!!

6. Walk around the mall. Don't even have to shop. Make it a point to go "X" amount of laps around the mall. Look for something you really want and don't treat yourself to food...treat yourself to that item or experience after you've lost x amount of weight or reached a go of walking 4 days in a row...etc.

7. Go up and down the stairs. Get up and get your own water or blanket. Stop asking someone else to do things for you. You've got legs ;) use em!

8. Run in the backyard with your dogs. They love chasing you, you have fun & you're being active.

9. Take a 5 minute breather. Stretch your fingers. Give yourself a mini massage. Close your eyes. Don't be a afraid to pause once in a while.

10. If you're bored, get up and do this:
20 Jumping Jacks
20 Donkey Kicks per leg
20 High Knees
20 Crunches
20 Supermans
Done. The amount of time you spent being bored can always be used as an opportunity to move a little more ;)

Get creative!! Depend on yourself to get up and moving. No one can move those pretty little legs for ya! Work it! Remember how lucky we are to be able to walk & run & skip & jump...some people can't...so do it for them if not for yourself!!!

Ciao,
Cheyenne

We're not fooling around about our habits!

Sawasdee lovies!

Tomorrow is April Fools Day! If you're starting the challenge (or just the cleanse phase) tomorrow--soak in these tips. Also if you want to pretend like you're doing a challenge & just focus on healthy eating habits/more physical activity/no drinking alcohol for the next 24 days with us even though you didn't get the actual vitamins and supplements to go with it--feel free to soak up some awesome tips as well and check out the resources page after this post to look into the tools that'll help keep you in check!

Not sure how many calories you should be consuming on a daily basis? Click on the BMR calculator on the resources page to figure out what you would need to consume to maintain the weight you are at while being lazy for an entire day. Literally not even open your eyelids--because that is TOO much energy.


ORRRR just download MyFitnessPal and keep track of all your calorie consumption there. It'll also break down your Protein to Carb to Fat ratio which should be 40/30/30 (40% Carbs, 30% Protein and 30% Fat) but don't overwhelm yourself so much on that stuff...the app will put you in check REAL quick.


^^Are you wanting more of a meal plan? check out this great website with daily food plans among many other great resources like eating healthy on a budget!!

 
If you are CLUELESS at working out or need someone to physically tell you to keep going. NTC is the best free app out there! Fitness Blender is a newer resource I've heard about, but this has great workouts as well!!

Last but not least--10 tips to help you succeed:

1. Eat breakfast EVERY morning.
2. Eat every 2-3 hours. Take your BMR & divide it by 5...this will break down EACH meal.
3. Add in 30 minutes of physical activity a day. Walk for 10 minutes during lunch break. Take the stairs more often. Walk your pet. Just be active for a total of 30 minutes. 10,000 steps. YOU GOT THIS!
4. Take 1-2 hours out of your day to meal prep. Bake chicken in the oven, boil Quinoa or Brown Rice and steam veggies or make a few salads. Boil eggs. Or better yet hop on over to the virtual coach and watch the video!!
 
5.  If you slip, keep going. You don’t slash all tires just because one is flat. You’re human, you messed up. ITS OKAY! If you miss a meal or vitamin pack just take it when you remember or eat when you remember. 
6. Eat more weigh less--food is your friend. It is here on earth to FUEL you, just make sure you're giving your body premium instead of unleaded! 
7. Take advantage of the resources and ask me questions along the way. I am here to help guide you but I cannot MAKE you do anything. I can't make you stop going for that pizza or not wake up in time for a run or be there to workout with you. This is ALL about YOU, for YOU, and in YOU to decided if you're going to be coachable, consistent and do things correctly. 
8. Drink LOTS of water. Don't be afraid of going to the bathroom, our bodies were made to remove toxins and get rid of the junk.
9. Find a buddy to keep you accountable! Or even MEE! 
10. Be proud of yourself. Take baby steps. Breathe. Don't try to do SOOO much at once. Try 2 days of physical activity a week plus eating breakfast everyday--slowly add on the habits instead of piling it all on at once!! 


GOOD LUCK!!

Sometimes you don't have to say "I'm sorry"

Sawasdee long time no see!!

I've learned a different outlook on something! Or maybe just reconnected with this idea?! Either way, as I'm listening to "Sugar" by Maroon 5 and thinking about how I want my wedding song dance to be to this song instead of something slow and boring (random) on my way home from work lastnight, it popped up in my head...the ratio of people who have reacted with "I'm sorry!" to recent changes in my life are way more compared to those who either a) ask what happened, b) tell me they're proud of me & c) high five, hug, congratulate, clap & love on me. I don't know why people don't congratulate eachother more often on endings...I know I know that sounds so weird and wrong, but it's true.

5 reasons why you don't have to say "I'm Sorry!"

1. There's nothing to be sorry about.

I know that it's the first thing that pops up in your head to say but no matter what you say, you're not the one who put me down or made me feel less than. And even if those people knew how I was feeling; people don't change & you don't forget how someone made you feel. So instead of immediately responding sorry to a situation you had no responsibility or control over, you should...

2. Ask me how I'm feeling first.

Maybe, just maybe I had more to say before you laid a big fat I'm Sorry on me. Like how excited I am or how I've never felt so happy before. Maybe I want to tell you how refreshing I feel knowing that I've given myself more...more opportunity, more happiness, more self esteem and more self worth and respect. Or even how thankful I am for the experience and strength I'm gaining everyday. Because everyday I'm getting wiser and closer to reaching new heights. Or maybe I'm telling you about my dog or friend or family member passing away and I want to keep telling you stories about them or our great times. Or maybe I'd just rather you shoot out some good vibes despite my news and remind me to think good thoughts.

3. Change isn't always a bad thing.

Simple as that. Butterflies are beautiful after the change they undergo from a catapillar to a cocoon to absolutely effortless beauty. Sometimes making adjustments to you and your life for improvement purposes is a beautiful thing. Maybe I wanted change...so why would you be sorry for me if I wanted it?! 

4. Endings mean new beginnings & fresh starts.

The fact that I have the potential to take from my experience and have a fresh start is exciting. When a sunset happens, the stars come out to shine, and when the stars begin to fade the sun comes back to light up the world. A day in itself is a constant end and beginning. This new life and new set of rules I can make and new potential, wouldn't and couldn't happen without something else ending.

5. Everything happens for a reason.

This is almost better to hear than "I'm sorry!" but it really does (all happen for a greater purpose). And I don't need the sympathy because I know God has HUGE plans for me and learning to let go of endings and embrace new beginnings is the reason why I don't need you to say I'm sorry. I need you to just ask how I'm feeling and listen. I don't need your advice, how you think I should feel or what I should do, or judgement. Just an open heart, arms & mind.

 And instead of responding with sorry--be excited for the doors that just opened because one closed!

So far 2015 has been full of life-changing moments and it's only been 2 months!

• I chose to start focusing on me after four years of trying to make the most of a situation that wasn't going to get better.
• And I start my adventure into a new career path in March!

That Sugar song had me thinking how exciting it'll be to have someone feel that way about me one day :) and how proud I am for being open to the possibility of being adored. Whether it's just me myself and I for a while or the opportunity presents itself...it's all about those new beginning! I guess that song is what sparked all of these random thoughts.

Sometimes people really do have happy endings...and they want you to be happy for them, too.

xoxo ciao,

Cheyenne