What I am Grateful for…..

If you are someone that doesn’t like my sappy, cheesy, or silly post…. You may want to close this one now… IT’S ABOUT TO GET DEEP!

OK, now that those of your that like this kind of crap are here lets do it! …. Let’s talk about being grateful!  I know, I know I MIGHT over use the word… along with blessed, thankful, happy… and so on.  But I really am! HA  I haven’t always been… Which is why I talk about HOW I AM NOW.  And nope… not every moment is a sunshine and rainbow one (said as Rocky) … but when the storm clouds roll in I remind myself of the great things, making the storm less severe.  I’m not making this up…  study say, by writing down what your are grateful for daily for 3 week… your life satisfaction increases by 25%.

Every night I run through the day and list the things I’m grateful for.   I like to add a little memories (jokes or sappy things) to them… it really makes it stick.  Here’s some of my list:

The Husband, Superman, THE Big Guy, The Packer fan (one thing I am not grateful for)

The husband and Greenbay's trophies grrrr
The husband and Greenbay’s trophies grrrr

– People wonder why I call him Superman… it’s not because of his size and strong (even though CLEARLY that is one of the many things I have loved about him since I was 15) It’s because he swipes me off my feet and saves the day.  *See I told you sappy, cheesy, silly*  Even when he’s the one driving me crazy (which he does sometimes… I am human) Just the way he is, I can’t stay mad around him.  Maybe because he makes me laugh LOT! Or because he takes away all my anxiety.  I love when we just get in the car and go… any where without the cell phone.  Maybe it’s that since we were “kids” he was always able to pick me up to hug me… Or maybe it’s because we are both Weirdos! 🙂 Every day I’m thankful for the path our lives took to get us where we are.

superman

Bevo!

bevo

– This dog is my best friend! He like my Husband…. make me laugh and has been my furry shoulder to cry on. (Not saying the husband has furry shoulders… you know what I mean) I am thankful for every time my alarm goes off he wakes me with puppy kisses… I’m also thankful I don’t sleep with my mouth open!

All dressed up
All dressed up

Family

family

– Mom’s side. Dad’s side. The in-laws! All of them! My family is huge for support.  In the worst times they were there to take care of me… even from 1400 miles away.  Also, they put up with me! As so of you know, I am a Gemini… and my family has seen both sides of this Gemini.  They let me be the hyper kitty and give me space when I am the grumpy cat… but not to much because they also call me on that stuff pretty quick! Which I also appreciate.

Also my mom gives the best hippie (heart to heart) no joke she will chicken neck you until she gets your heart lined up to yours… This makes me smile.

Dad and Me
Dad and Me
My sister in laws and I at the MACY'S Thanksgiving day parade (bucket list)
My sister in laws and I at the MACY’S Thanksgiving day parade (bucket list)
My cousin... but more like sister Mo
My cousin… but more like sister Mo
Mom, My brother, and Me last xmas 2013
Mom 5’2, My brother he’s about 6’1, and Me 5’3 last xmas 2013 🙂

Friends

– One good thing about living in different states over the years are the people you meet…  it sucks when you move away from them. We are all in the real “Prime of our lives” so time is spared thin.  This makes us  great with the quick check-ins.

My friends are funnier than ours!
My friends are funnier than yours!
IHOP PROS
IHOP PROS

 

One of my favorite things is when my friend Megan says me a text almost every Wednesday saying “Mike Mike Mike” No matter what time of day or what I am doing,  when I open that text I Laugh out Loud!

PJ and I JAMMING out to JT probably in 2006. The one person that ALWAYS tell me if I'm F'ing up!
PJ and I JAMMING out to JT probably in 2006. The one person that ALWAYS tell me if I’m F’ing up!

 

I am also thankful for when they keep me in check.  My closet friends are the ones that tell me like it is… in a caring way.  I have so much respect for them!  I love that they care enough about me to not sugarcoat if I’m being unreasonable.

 

My Career

– The places I have been and the people I have meant in this path I have chosen blows my mind! Here it comes… I feel blessed for what I have been able to do.  I lived in the GREAT city of Chicago. Got Bevo. Got a ton of Education.  Meet some of the people I cherish most.

Minnesota Coworkers Club 1
Minnesota Coworkers Club 1
Minnesota Coworkers Club 2
Minnesota Coworkers Club 2

Boss, clients, co-workers, sponsors… everyone that I have worked with has shaped me into the female I am today! Yes, my job is to help OTHERS  change their lives and achieve amazing goals… that they didn’t  know if they was possible. BUT when they chose me to help guide them on their path they give me some much more than a payment.  They gave me insight on about myself.

Maine Event 2014
Maine Event 2014
One of my Sponsors Portland Nutrition Corner
One of my Sponsors Portland Nutrition Corner

I’m at the point in my career that I only work with people that really want to achieve their goals.  That doesn’t mean I only pick people I get a long with.  I take on clients that are hard working and that challenge me to be a better coach and person.  They are why I keep learning, reading, and writing this blog.

Without my career and my clients I would be a hot head, reactive, unhappy girl/ woman.  It was through them I learned passions, empathy, and to keep moving forward!

 

So THANK YOU to all everyone that crosses my path! I am thankful for every insight you give me!

 

Before I add this blog here are some silly things I am thankful for:

-Reese Peanut butter Cups

-No setting an alarm

-Target

– Hair ties that don’t stretch out

– Wine DUH!

– Tina Fey, Amy Poelher, Mindy Kaling,Kristin Wig,  Melissa McCarthy… The cast of New girls

– yoga pants… another DUH

-puppies/ cats/ any animal thing online… oh and cute babies!

-picture of my friends and I from the ages of 18-25

Kara and I (age 24)
Kara and I (age 24)
HA! Chi town in Cail Jersey Beer Pong.  (age 24)
HA! Chi town in Cail Jersey Beer Pong. (age 24)

-Any SNL from…. well really any time.

– Katie-lee and Hoda (goal in life)

– coupons you will never use but keep just in case

– A DEAL!

-Frank Sinatra

 

Happy Thanksgiving everyone! Tell the ones you love what they mean to you! Have a laugh! It burns calories!

Gluten Free Apple Crisp

apple crisp

I have been asked what recipe I used for the Gluten free Apple crisp.  Here it is! Enjoy! (side note… if I can make this, anyone can make this)

For the filling:
6 medium apples, peeled, cored, and diced
1 teaspoon cinnamon
2 tablespoons honey
1 teaspoon lemon juice

For the topping:
1/2 cup almond flour
1/2 cup gluten-free whole oats
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup pecans, chopped
1/4 cup honey
3 tablespoons unsalted butter

What to Do:

Preheat oven to 375 degrees F.
In a medium bowl, combine the apples, 1 teaspoon cinnamon, 2 tablespoons honey, and lemon juice. Stir together until apples are coated evenly.
In a separate bowl, whisk together the almond flour, oats, salt, remaining cinnamon, and pecans.
Use a fork or your fingers (it’s messy, but effective) to mix in the remaining honey and butter, until the topping has a crumbly consistency.
Arrange the apples into a 9-inch pie dish or baking dish. Cover with the crumble topping.
Bake for 30 to 35 minutes, or until the top is golden brown. Remove from the oven and cool for 5 to 10 minutes.
Apple crisp is best served immediately, when it’s warm. It can also be served at room temperature. Store, covered, in the refrigerator up to four days.

Healthy Holiday

There’s a million different articles out there that will give you tips for “surviving” the holidays.  Why not one more! 🙂

Last year I got a few of my clients together for a “healthy” Thanksgiving.  We each brought a “clean” version of the the classic Thanksgiving foods.  I… also brought my food scale.  Now, I am not suggesting you need to bring your food scale to your Grandmother’s house, but it did give us a better idea of the amount of food were where putting on our plates.

The menu:
Turkey
Cauliflower mashed potatoes
Home made cranberry sauce
Green beans
Gluten free Apple crisp

Green Beans 4 oz of Turkey 1/4 cup cauliflower mashed 1/4 Orange Cranberry sauce
Green Beans
4 oz of Turkey
1/4 cup cauliflower mashed
1/4 Orange Cranberry sauce

Here’s some tips from that night.

 

Tip 1: MOM MORE PROTEIN

We found that 4oz of turkey is more than we would eat at Thanksgiving.   Tip one… start your plate  with the protein (4-8oz depending on your goal).

 

Tip  2: IT IS I CAPTAIN VEGETABLE!

Load your plate with veggies! Be careful… some how on the holidays veggies tend to try into cheesy, potato-chip covered impostors! 🙂  Try to stick to roasted vegetables or raw ones that are normally on the platters for snacking.

 

Tip 3: OFFER TO MAKE A DISH

My Aunt is an amazing cook! This year she will be cooking for at least 25 people.  For her this is not a big deal, but I offered to make/ bring something to help feed the masses.

By doing this, not only are you helping your host but you are insuring you will have something there that is on your healthy eating plan.  I normally like to make a dessert. Most of the time I try not to tell my family what I made and see if they like the “healthier” option.  I have had some success with “tricking” them into like a Gluten free or healthier version.  I have found most people would like to “eat healthier” but they are scared to change or don’t know how to make things, so they welcome the new food… slowly. HA

 

Tip 4: I JUST CAN’T HELP MYSELF

I am a HUGE HOLIDAY SAP!….well I’m a little sappy any time of the year, but if you get caught up in the nostalgia of the holidays (for me it’s my step mom’s cookies) Don’t FREAK OUT! It’s ok to have a cookie… or 2.  The best quotes I have seen ” 1 salad isn’t going to make you lose weight… one bad meal isn’t going to make you gain”.

Get your game plan together before the event.

  • Make sure you get your normal workouts in.
  • Make the event/ holiday your cheat day.
  • Switch your weekly meal plan up a little to fit that day in.  Example- Start the day off with egg whites instead of oats that morning.
  • Use those extra calories to bob and weave the Black Friday Shoppers the next day.

 

Tip 5: DEALING WITH THE FAMILY….

I’m lucky, I have great in-laws and my family cracks me up! BUT if you have someone in your family that gets under your skin, try mediating  or doing something to get your mind ready for the day. Whether it’s a few minutes of “whooshaaa” or pushing heavy weights before you get there… do it.

If they start to wear you down, take a second and think WHY they are doing/ saying the things to get to you.  Remember one of the Four agreements…

1. Never take anything Personally

  • Nothing others do is because of you.
  • What others say and do is a projection of their own reality and their own dreams.
  • When you are immune to the opinions and actions of others you wont be the victim of needless suffering.

 

In the end, be smart.  It’s only 1 day…. and in a month 1 other day…. (ok maybe 2) One last point, I think we forget about… it’s not the food we really should be there for… no matter how amazing it is.  It’s about spending time with your loved ones.  *See there’s the Sappy Kristy!

5 Tips To Achieve ANY GOAL.

I know I’m not alone in this but I have a crap ton of goals… At least 1 in each area of my life.

Self- Mediate everyday.

Body- Maintenance a healthy body weight.

Mind-  Read 1 new article a day.

Family- Put the phone away on Wednesday.

Business- Help at least 2 new people a week.

Financial- Save and buy a house in a year.

Friends/social- email/ text/ call friends once a month to check in with them. (I know this doesn’t seem like a lot but it’s realistic).

Ok, now you know my goals lets get to the meat and potatoes of this blog…

5 Tips that will help you achieve any goal! Whether it’s your fitness, life, or business goal all these tips can be appealed to each area. These tips are not something I made up, but come from the great Tom Robbins and the Female Entrepreneur Association.

1. Turn your SHOULDs into MUSTs

My mind is always going with ideas or thoughts that I need to do (example the list above).  Just a tip about me… if I’m not saying anything it’s because I’m thinking about 5 things I want/ need to do.

So often we say “I should workout”, “I should save x amount each paycheck” “I should call that friend” but we don’t. I have found two things happen… either you fill yourself with things you don’t need to do to evolved that  SHOULD or you just put it off thinking you can do it later.

This is one of my “works in progress things”.  I over think about my “to do” which creates anxiety.  What do I do to stop this?  I take action! When you do that SHOULD it’s like a rocket that pushes you forward into your goals.

This is a little sad, but think about it these way… If you knew you were going to die in 6 month would you have any more SHOULD or would they be DONES???  We think later will be a better time or we are so scared about what will happen if we actually achieve our goals… OR that we will fall flat on our faces, so we  do nothing. We need to stop being stuck By SHOULDs and be motivated by MUST.

What’s on your SHOULD list? (leave a comment) We’ll be accountable together.

2.  DON’T LISTEN TO THE VOICES IN YOUR HEAD

How do we stop our OWN limiting believes… When you have Negative thoughts it’s because you think what you can accomplish and your goal are on different levels.  It’s our fear of X that is stopping us.  An example from me was this blog: Not being able to read or spell is a challenge… and I know the blogs aren’t  perfect… Every time I write a blog I worry about the spell and grammar but the fact of the matter is if the point gets to you then that’s a win.

So how do I get over the self doubt? I write out my fears or speak them to my support system.  When you make your fears or your “shortcomings” known they have less power over you.

Remember success is 80% mental and 20% actions.  Stop getting in our own way… YOU can do anything…

Take a moment to think of the most amazing thing you thing of… The light bulb, AIRPLANES, living a balanced life (Yes, that is just as amazing to me as a 300,000 lb machine flying in the air) and of course yoga pants! 🙂

The people that  dreamed of these things believed their goals could be real! They failed many times, but they kept pushing forward until they accomplished their dream.  Yes, money, time, and not knowing where to start, were all things that stood in their way.  But once they deiced to take action they BELIEVED they would achieve greatness.

positive

3. Get in control of your emotions

Ok, you started your goals… along this path you hit your obstacles.  An example of this is Show prep.  When you have a goal it is not going to be happen:

1- Over night.

2- In a straight line.

There is going to be physical and mental ups and downs.  The faster you can shake your self out of the low moments the easier the journey will be.  It goes hand and hand with the tip above.  If you listen to your own negative self talk you will  be dragged down. If you let your emotions control you instead of you controlling your emotions you will be a victim of “feeling” instead of “doing”.  This will make it hard to do the things that “should” be done… see how it all comes together.

 

4. Find someone that has achieved what want to do!

If you want to the next Sherly Sandberg, step one would be find out how she became “Sherly Sandberg”.  DO YOUR RESEARCH! Facebook, email, listen to their podcast.  These people paved the way for other to follow.  It is not a sign of weakness to ask questions.  It a sign of intelligence and a drive to want more.  One of my favorite sayings, “You don’t have to reinvent the wheel… but you can add your own rims”.

If there is no one out there doing what you want to do, look up success for people in different areas.  Success is success… meaning the action you take is what will lead you to the end goal.

5. Be Grateful

When you are grateful for what is going on in your life it’s very hard to be negative.  My challenge to you is every day write down or at least think of 1-3 things you are grateful for.  This tip alone has helped me flip my “poor me days” around.

A few weeks ago I was in a bad spot mentally, with this tip in mind I sent a message to people who have been in my life at different stages and thanked them/ told them how grateful I was to have them in my life.  The messages I got back where so empowering, it took me out of my funk.  With less negative moments I am able to be a better person for the people in my life. Which in the end is really the success I’m looking for.

 

Keep moving forward!

Homemade Granola

I am a creature of habit.  Ever since high school I have been known to have a few staple meals that I would always eat.

High school- cereal (capt’ crunch) for breakfast, Pop tart at 10:00am, PB & J with a yogurt at lunch, whatever my parents made for dinner.

College- cereal (frosted shredded wheat), Ham and Cheese for lunch, a few snacks, Ramon noddles for dinner

“Real world” Kristy- eggs with cheese, salad with chicken,  meat-veggie-rice

You get the idea.  I have never been a creative cook.  Heck, I don’t even think I’m a good cook when I follow a recipe.

But it’s always been a goal to BE A COOK. Also, I would really like to try new things. Before I lived in Chicago I had no idea that I like mushrooms on my pizza! 🙂 All those year I missed on!

Going into this I am thankful my husband will eat anything I make… as long as I don’t tell him what’s in it.

This recipe was pretty easy… and the pickiest person I know (my mother) even said she liked it.

homemade granola 2

Homemade granola
2 cups rolled oats
1/2 walnuts (chopped)
1/2 tsp cinnamon
1/2 flax seed (ground) I brought them like that
2 tsp REAL maple sugar
1/4 cup unsweetened coconut
2 tsp coconut oil (melted)

Cook at 350 for 20 mins. It made 7- 1/2 cups.
F- 3 C- 5 P- 1 per serving add to unsweetened almond milk or Greek yogurt and enjoy!

Interview with Courtney Cronin

Hi everyone!

This week’s is a little something different. Courtney is a fellow competitor and blog, so we decide to interview each other and share our stories and blogs with each other’s readers.

Check out her blog:

When the Tan Fades- Fitness Fun and other Shennanigans
click here to see Courtney’s Blog

You started this journey in 2012 (correct)? How have you seen the sport change?
I actually started in the spring of 2011 with the OCB Spirit of America as my first show. Holy mackerel has it evolved! Just taking our division of Bikini, I remember there were 9 girls in my class…I think that show this year had over 40!
Not only are there more participants but the competition is increasing dramatically…in a good way. OCB Bikini hasn’t had a lot of street cred in the past but now you look at the lineup of Pro Bikini ladies at the Yorton Cup and it’s comparative to those at the IFBB Olympia…incredible.

IMG_1401

You had an injury, back I believe. How did you deal with that (mentally) and how did you come back from it?
What a learning experience! I had started feeling back, hip, and joint pain about 2 years ago and thought it was contributed to a mix of a bunch of different factors- stress, improper lifting form, too much cardio, etc…
A year later I found myself in the doctor’s office getting diagnosed with an early onset form of arthritis, ankylosing spondylitis. As with most forms of arthritis, movement and activity of the body is encouraged so I had that going for me! Between proper rest, better nutrition, and learning how to properly lift I experienced dramatic improvements in how I felt. I can certainly still feel it, even on the best days but
its been an amazing lesson in perseverance and APPRECIATION. I took my able body for granted before, now I am so very grateful for every step and movement it allows me to take.

You’re now fiancée is a bodybuilder and part of this life style. What are the pros and cons you guys have during prep and in off season?
Great question! We’ve experienced both prep and off season life for each of us and as with all relationships and the events that take place in them, there were/are some awesome pieces and challenges.
Our first date was to a Red Sox game while I was in prep (and he was not). I remember bringing my huge cooler of food down to Boston and sharing, laughing, and enjoying the day with someone who truly understood and respected my choices. It was the first time I dated someone who could appreciate planning ahead and striving for a goal, and that food choices were a component of that.
I think we balance each other. He’s VERY excited in the offseason, enjoying varieties of foods and drinks…I tend to be a bit more reserved with my indulgences. He gets me to try new things and understand I can’t be in prep mode 365 days a year. I get him to throw some veggies in his eggs once in a while!

IMG_1400

 

You have a ‘normal 9-5 job’ where you sit most of the day. How do you deal with having most of your day in the corporate world?
Well, funny you ask because I’ve learned you can also bring the fitness world into a corporate environment. Bringing my meals and putting them in the office refrigerator, having a CONSTANT glass of water going on my desk, and taking frequent walks around my building helps. I also discussed the benefits of movement/standing with my boss and am now one of two users in the office demoing standing desks! It’s pretty nice and enlightening to others I work with as well.

What’s one thing you have learned about yourself from doing shows? (Good and ‘bad’)
1. I have learned healthy living is my passion. By that I mean when I competed initially, I wasn’t very healthy about it- standard too much cardio/too little food situation. Through time, trial, and research, I have found that sincere healthy living is far, far more enjoyable and beneficial long term. It has taught me that competing is a hobby but health, movement, and proper nutrition is a lifestyle and my passion.

2. I have also learned that I am my biggest critic. After competing multiple times, I no longer really care what others think of my body/physique…I care what I think! This can be good and bad- if someone doesn’t enjoy my physique, whatever! If I don’t enjoy my physique, well that’s a different story and something I’m trying to consistently work on mentally.

What advice would you give a first time competitor… That they won’t read onbodybuilding.com?
ENJOY THE DAY. So many articles, coaches, competitors, and websites focus on the necessary details of the food, the suit, hair, shoes, getting there on time, etc. very few mention to simply sit back and enjoy the day. Introduce yourself to a new person backstage, sit and watch a division you don’t know much about, step out in the sun for a few minutes and enjoy how freaking awesome your tan looks…take these moments during the hectic day to just BE.

Why did you start your blog?
I was seeking an outlet to express the thoughts I have an overabundance of! After writing a few a finding some people enjoy them, I realized I could also use it as a source of motivation and inspiration. I think it’s incredibly important for humans to feel like they can relate to others- I like sharing what we all may think, feel, doubt, or do.
I continue my blog because it’s enjoyable, I LOVE putting thoughts into words and knowing others read them. It also helps me process thoughts and learn more about myself than I ever thought possible- and yikes, there’s a heck of a lot to this little lady!:)

IMG_1402

 

Thank you Court for your time! I love your point of views and I’m excited to see what the future holds for you in this sport… and Life! 🙂