Shakeology Recipe of the week: Peanut Butter Cheesecake Shakeology

Is it me or after reading the title of this week's shakeology recipe of the week, were you just like "yes to all those things"? I am going through a really big "gimme my peanut butter or die phase" so I was about this recipe. Hope you enjoy it as much as I did this morning....

Foodie For Fodder

 The other day my friend Julio said something to me that just stuck in my mind. He said ever so casually and slightly to peer pressure me into having tacos “food is best eaten without guilt.” This made me think about my relationship with food through the years. 

 Like most people, I have been a victim of the yo-yo diet throughout the years and practiced the  not so pretty art of calorie restriction and food deprivation. Obviously, my mindset was not healthy and food was the enemy.  With food as the enemy, I would have fat free this and sugar free that; I would sustain myself off of as little calories as humanly possible. If I ate something “bad”, I would shame myself and starve and burn it off with a workout. I would work myself into a calorie deficit. As you all can imagine, I was a treat and by treat, I mean grade A bitch.  But what I failed to understand was that in treating food as the enemy, I was depriving my body of the nutrition and calories I need to just live. Did the weight come off? Sure, it did for awhile but that weight loss was not sustainable. As soon as I reached my goal, I would start eating again and my body latched onto those calories and fat onto my tiny frame. But this is what happens after your body goes into survival mode.  

 It took me forever to realize that food isn’t the enemy.  Once I started to become educated on proper training and working out regularly, I started to understand that in order to see progress and get the kind of toning I want then I have to feed my body. Not only did that mean I would have to eat, it meant I had to eat  the right amount of calories with the right nutrition. Food isn’t the enemy; food is the determinant of what kind of body you are going to have. Don’t eat enough food, your body withers to nothing. Eat too much food and/ or the wrong kind of foods you blow up and become sick with diabetes and other chronic diseases associated with obesity; eat crap, you feel like crap. Eat healthy, feel healthy.  

 Once I reconciled this in my brain, it became easier to make the right decisions with food. I started giving my body nutrient dense foods and products (I cannot preach the gospel of Shakeology loud enough) and the greasy, sweet, junky foods  just generally became less appealing. And I’m not saying that I never want those things because I totally scarfed down 5 tacos (best tacos in Phoenix too), a giant pretzel, and some whiskey last night but  the difference is that because I eat so clean in my everyday life that occasional splurges don’t make me feel so guilty. I think that in itself is a tiny miracle.

Food is not the enemy; it’s the determinant of what kind of body you are going to have and you are going to feel. So what kind of relationship with food do you have?

Back To Basics: Lessons I Learned These Past Two Weeks

Following an epic week of drunken debauchery celebrating my 29th birthday, all my hard work getting into tip top bikini shape for my pool party was pretty much trashed. So on May 17th, I began my two week Back To Basics Health and Fitness Challenge to get back on track. Armed with Shakeology, a fridge stocked with healthy eats, Brazil Butt Lift, Insanity, and an already intense training schedule (I am a beast), I shed a few pounds, shrank a couple of inches, and learned a few lessons along the way. And while I enjoy feeling healthier and being that much hotter (just kidding), I think the lessons I learned are worth sharing

• Imperfection is Inevitable. -  During the past two weeks, I am willing to admit that I was less than perfect. I am typically a very disciplined person; I wake up at 5 am everyday; I plan my workouts and meals; and I keep a pretty tight professional and personal calendar. However, in the past two weeks, there was a holiday, a birthday, work, social events, and even a tragedy. And I'm not making excuses for myself but maintaining a clean diet was not necessarily at the forefront of my mind. Sure, I did my best to eat clean and yeah, I still maintained most of my workouts but sometimes living and doing what I needed to do to survive took precedence. Imperfection was inevitable in this situation, and in reality, life is going to get a little messy and being a Health and Wellness Super Heroine is not going to be as important as staying sane. I am human after all. 
• Perseverance is Just As Important as Consistency. - Even if I wasn't perfect when life got in the way, I did try to maintain some level of consistency with living as healthy as possible. At the same time, when I screwed up and had mama's birthday cake or a couple of pieces of baklava or a few glasses of whiskey neat, I never punished myself or said "f*** this, I already messed up anyway." Instead, I acknowledged my shortcomings, went to bed, and tried to do better the next day. I know it would have probably been better to not have those luxury cheats but as I said before, imperfection was inevitable. Giving up on my goals, however, is never an option for me. I do think that consistency and discipline are the keys to success.  However, I also think that there is something to be said for picking myself up, dusting my shoulders off, and to try to do better next day or at the next meal.
• Shakeology is The Business. - I don't just mean this because this is a Beachbody product and I am a Beachbody coach but because it changed the game with my weight loss and how I felt. Shakeology for breakfast was one of the major consistencies during this two week period, and I was thoroughly impressed. For the most part, it kept me consistently full for a good 4 hours after having it and killed a lot of my cravings. And the odd thing was that, even when I slipped with my sweet tooth, I never felt satisfied like I did after a shake. I just felt cleaner and healthier from the inside out and I went from 132.1 pounds on 5/17 to 126.4 pounds on 5/31. I am not saying that it was all Shakeology because I work it out when I sweat but it definitely helped since I was not an angel all the time on my diet. Plus I don't do salads or anything that resembles rabbit food so this helped me get the nutrition I needed.

• Celebrate Your Mini Victories - I am proud of the progress I have made in just two weeks especially with the cards I was dealt but this by no means was my greatest victory or my best effort. If I was on my best behavior, I know what kind of results I am capable of getting but progress is progress. The tummy is flatter; the pants are looser; I've lost some weight; and I have a booty! Baby steps...

•  At Home Workouts Are Not Jokes- I am not going to lie; I am a traditional workout kind of  girl. I run; I lift; I go to Barre and Pilates classes. I am, by definition, a gym rat. I always thought at home workout DVDs were kind of cheesy. But in an effort to keep things fresh and try new things, I did Brazil Butt Lift and Insanity. Admittingly, I started Insanity because Shaun T is really hot (and yes, I am aware that he is gay) and Brazil Butt Lift is a little cheesy. However Insanity is hard and Brazil Butt Lift is like my Barre class at a cardio speed; they are both valid workouts.



Costs versus Investments in Health

Over dinner the other night, I was talking to a friend about my recent endeavors in health and fitness (personally and professionally), and while most of my friends have been really supportive, I was shocked when she scoffed. When we initially met up for dinner, she had complimented my appearance and asked what I was doing because she could see a difference; I told her of my recent involvement in becoming a Beachbody coach, my workouts, my nutrition, and whatever questions she threw my way. And while most of my friends marveled at my discipline in routine or passion for spreading the health and fitness love, she actually scoffed and said it was too much. When I asked what she meant, she noted that the overall cost in time and money to do my work outs and eat healthy was too much. Initially, this was an answer I could accept because I make a pittance at my day job but I thought about this some more, and I am agreeing to disagree because what she sees as "costs", I look at as "investments".

Anyone in business will tell you, there is a huge difference between a cost and an investment. A cost is something spent with no expectation of a return; it is a deficit in your spending. Investments are definitely an expenditure but the difference is that there is some expectation of a benefit or return. To my friend, the perceived costs of my time and money in my health was too much. To me, what is a better investment than my health and happiness? Isn't the return worth it? I have spent enough time sick; I have spent enough time unhappy; I have spent enough time unhealthy. My body, my happiness, and my overall health is worth the time and money I put into myself because I am a great investment.

In every day life, there are a million excuses I hear about why people choose to live unhealthily and unhappily. I often hear that there aren't enough hours to take care of one's self to go work out, to go to the doctor, or do one nice thing for the self. I hear that healthy food costs too much or that people can't afford the right shoes to work out in or a gym membership or a fitness DVD. At the end of the day, it is an excuse; it's a choice because the perceived initial "cost" is just that a "cost". However, no one ever thinks about the long term costs of not taking care of one's health. I was reading an article on the Health Care Cost Institute's website earlier today because I wanted to know what was the average American was paying for healthcare annually, and it is ridiculous. The average American pays around $768 per year on just out-of-pocket copays and about $277 for prescriptions annually (with insurance). Take in mind this does not account for specifics in population such as young adults (which actually surprised me), women, children, and the elderly who paid higher than the national average; this also doesn't take into account any kind of emergency treatment. Did you know that most Americans are living with and dying from chronic diseases (diabetes, obesity, cardiovascular disease, certain cancers, etc.) every day? Can you imagine how much treatment costs for these chronic diseases? Do you realize that most of these diseases are preventable and sometimes treatable with living a healthy lifestyle -- a healthy diet and exercise? Isn't living worth the "investment"; is it not the greatest return?

I know that people have busy lives and that not everyone has a expendable income but people need to stop looking at health as a "cost". Looking at health as costs is a choice and a dangerous one in the long run. It's time to stop making excuses. It's time to look at your schedule and budget those 15-30 minutes a day for exercise even if it's just a walk. It's time to put away a few bucks here and there to save for those shoes, that work out DVD, or that gym membership. Your health is not a "cost"; your health is an "investment". You and your life are worth the "investment."

Back to Basics: Getting Back On Track and How I am Going To Do It

I have had the most fun a girl could possibly have celebrating my birthday literally everyday of the last week but I fell off the proverbial wagon when it came to eating right and working out. Seriously, birthday cake everyday and literally whatever I wanted to eat; and while I did work out a little bit, it was at no where close to the level I am used to performing nor was it enough to balance off the calories I was taking in. The damage has been done and my body definitely feels it. All the work I put in the last month while not totally damaged definitely took a hit, and I am little “softer” than I was, and this was all in one week. We all have those days, weeks, or even months where eating right and working out takes a back seat to fun or just life in general whether it is a birthday or the holiday season, and this was definitely mine. That ends today. Time to put my girl panties on and get back on track (metaphorically and literally).

Today is day one of my own personal “Back to Basics” challenge, 2 weeks of getting organized and constructing a plan for my diet and exercise. If there has been anything I learned with my past weight loss successes and failures (or really any type of goal I have set) is that organization and having a plan is half the equation to success. Anyone who has ever seen my home or looked at my desk at work knows that organization is not my strong suit (two words: hot mess); but everyone also knows that I am perfectly capable of getting it together when I really need to. If I sit down with my goals in mind, I can come up with a realistic action plan for myself. The key word there is realistic; I know what I am capable of and able to maintain over time.

The other half of ensuring success I have learned is discipline in execution --- or in other words, consistency. For the most part, I have got this concept on lock because when I make a plan I usually stick to it. I will get up at 4 am if it means getting that work out in, and when I am good, meal prep Sunday is practically sacred in my home. Where I falter in my discipline is when there is a hiccup in the road or temptation is thrown in my face usually in the form of cake (I REALLY love cake). Diet is usually harder for me than exercise, and I notice myself making justifying that slice of cake or pillaging my staff’s desk for candy (yes, this really does happen) more often than I should. That’s why organization and meal prep is important. At the same time, I know that perfection is not attainable and I am going to be tempted every now and then; so the key to discipline is doing the best I can, picking myself up and forgiving myself a hiccup, and to continue to try to do my best.

ORGANIZATION + DISCIPLINE = SUCCESS

So for me, my 2 week “Back To Basics” plan looks like this: • Shakeology for one meal daily • Five small meals (Shakeology for Breakfast, Snack, Lunch, Snack, Dinner) • 3 days running, 2 days on a step mill and lifting, 2 days of Barre, 3 days of Brazilian Butt Lift (which after my fist workout today, I have learned is Barre class on crack), and an optional class of spin

Wish me luck...

DISCLOSURE : Please note, this is something I am doing for myself; this is a plan that I know I am capable of doing and maintaining. I have zero expectations of anyone following my exercise or diet model nor should anyone; exercise plans should be based on individual goals and abilities.

Ria xx

The Barometer : Your Happiness Within The Five Stages of Changes

In every psychology 101 course, everyone is taught the stages of change; everyone has that brief “a-ha” moment because they realize its relevance for about two seconds but then soon forget it. I’m not going to need to remember this anyway, right? WRONG.

Unless you are working in a field that constantly deals with people’s woes and needs (and in my case that is mental health), the stages of change aren’t as obvious to everyone else. From constantly observing others, I can honestly say that the stages of change are probably the biggest barometer for happiness there is. Once I recognized this, I realized an even bigger realization: change is the catalyst for happiness thus change is a choice; HAPPINESS IS A CHOICE.

Mind blowing, right? So call me professor today because these are the five stages of change and how they look within the scope of our choices, goals, and happiness.

1. Precontemplation- In this stage, to you (and only you), there is no problem but to everyone else, it’s super obvious there is a problem. You are always whining about this and that; but it’s really your life, so you say to hell with everyone else’s opinions because you are fine, fine, fine. In this stage, you just aren’t aware yet that you aren’t “fine” and because you are so oblivious, the complaining persists, you continue to justify your life choices, and your world keeps running as business as usual. NOTHING changes. And the worst part is that everyone else has to still listen to you bitch and moan … and you don’t have a problem? Sureeee… denial is a river in Egypt.

2. Contemplation- This stage sounds a little like this “Ugh, I really need to lose weight; I’ll start right after this Big Mac.” In contemplation, you recognize that you have a problem; you have some insight that you need to change because you’re not happy being overweight, sick, broke, etc. Unfortunately, you’re not quite ready to take the steps necessary to really make things happen yet. In reality, most people usually get stuck in this stage. People are creatures of habit and most don’t like change because it can be scary; you might fail; or whatever excuse you came up with that ultimately means “I’m not ready yet.” Excuses, however, don’t make change and things ultimately remain the same or even get worse. I am pretty sure that this is how debt, obesity, and chronic diseases happen.

3. Preparation- Preparation is just that. You have the insight; you are done with excuses; you have done your research; you are excited; and you are motivated to GET IT DONE. You are the making the conscious choice that it is now or never, and you are ready to get on the road to meet Mo.

4. Action- Everyone who is reading this is probably wondering who the heck Mo is and I promise to explain. Right now, I am reading the book The Compound Effect by Darren Hardy and Mo is a reference to Newton’s First Law of Motion. And for those of you who didn’t pay attention in Physics class in high school, that law states “that a body in motion will stay in motion” --- or momentum, Mo for short. Mo is the perfect analogy for action. You have prepared and now you are putting forth conscious effort to make the necessary changes to reach your goals. If you are trying to lose weight, you have started counting calories , eating cleaner and working out. If you are trying to get out of debt, you have started tracking your spending, cut down on your expenditures, and are starting to pay off those bills. Whatever your goal is, you are putting in work. You have met Mo.

5. Maintenance- This stage always reminds me of the Superbowl when they say “you have won the Superbowl, what are you going to do next?” And the obvious reply is, “I’m going to Disney World!” To me, “winning the Superbowl” is reaching your goal. You are happier, healthier, and are proud of your accomplishment so you “go to Disney World;” you celebrate reaching that goal weight, eliminating debt, landing your dream job, whatever it is. You worked hard and you definitely deserve. But what happens after “Disney World”? The answer to that my friends is maintenance. You do everything in your power to make sure that your efforts don’t go to waste and that you can stay this happy because you never want to go back to the way things were.

All of us have goals and dreams; it is human nature to want and want. So I have to ask, which one of the five stages are you in when it comes to what you want? I’m not going to act like I have it all figured out; there are things in my life that are not perfect but I am definitely working on getting to where I want to be, and I am genuinely happy and excited to do the work. Can you say the same?

Ria xx

Who..What..When..Where..Why: The (Not So) Skinny on Why I Am Doing This

I've never really taken a risk before. For the most part, I have lived my life a little on the safe side. I went to school; I got my degrees; I got a good paying job. And for the most part, playing it safe has worked for me. Seriously, good job, supportive family, awesomely crazy friends; I am beyond blessed and I acknowledge that this is because I stayed on the little straight and narrow. So why as I approached my 29th birthday a few days ago did I feel this pang of anxiety and mild dissatisfaction that my life didn't feel like my own?

This is not where I start whining and complaining because generally, I am happy about my life. But the truth is I have lived within the expectations of my family that I forgot about myself. Everything I have done up until now has been about fulfilling this image of who I was expected to grow up to be from school to career. As a result, I became dispassionate about the direction of my life and I felt like I had zero control over almost everything ... except over my health and my drive to be fit. The only time I felt powerful and strong was working out and eating right and encouraging my friends to run or workout with me, just being healthy; it's the only time I feel like the "real me". And that brings us to this point. I am 29 years old and a baby fitness coach for Beachbody because I want to feel like the "real me" all the time & I want others to feel the same way. This is honestly the first real risk I have ever taken & yes, I am a little scared of failure; but I am also totally excited and 100% happy. This one-- this risk-- is for me.

I'm going to be real with everyone; being healthy and fit is not something that comes naturally to me. I'm Filipino; we eat freaking carbs daily and my parents did not exactly preach that exercise was my friend. Suffice to say, I was a chubby kid; literally my nicknames were Porkchop and Miss Piggy in elementary school. This fundamentally warped my body image through my formative years that as teen and even my early 20s, I was so hyperfocused on being skinny that I went on crash diet after crash diet and took so many diet "miracle" pills. Sure, sometimes I would lose weight but I would always gain it back and the sick cycle of shattered self-esteem would start all over again. I don't think that it was until the final break up with my college boyfriend (don't we all have one of those where you break up alot) did I start to develop a healthy relationship with exercise; in mental health speak (I also work in a mental clinic), I used exercise as a coping skill. Soon after, I saw results but knew that without the right eating habits that my results were not sustainable so that changed too and so did I. Yeah, I got a little hotter but I got healthier. The gym and food were no longer the enemy, and I definitely sucked when I started working out & eating well. There were & are slip ups (ugh this week especially) but I keep trying and that is the biggest part of the battle.

I hope y'all stick with me on this journey and I even help a few along the way.

Ria xx