Reflect and Reach for the Stars

It’s that time of year… time to reflect… and set better goals.  Yup, I said “better”.  Why? Because there were a lot of great things that happen in 2014, but this is just a chapter in the highlight reel of life.

Before I step forward here’s my year in review. This is my vision board (a little more than a year ag0).

2014

2014 vision

Why these things-

“At first they’ll ask why you’re doing it, but later they’ll ask you how you did it” – I wanted to do my Prep and live my life in the most healthy and “balanced” way.  I love competing but my passion is to help other reach their goals. (I joked with a friend that I want to be the Lorne Michaels of fitness… if you don’t know who Lorne Michaels is… we can’t be friends 🙂 )

There’s so much “stuff” out there that can turn people away from fitness/ competing.  I put myself through the process, got more education, and learned first hand the does and don’t so that I could then teach other… so they could have the best experience that they chose to.

2. I wanted to have 40 clients… I didn’t realize that my business would grow the way it did. My online business has grown more that I ever thought.  I am very thankful that I get to help people all over the U.S. and even in OOOOH Canada! 🙂 .

3. Do what you think you can’t.- In 2013 I squatted 225 lbs… at 115 lbs.  I thought I would be crushed! But it happened… and it gave me steam into 2014… my “do what you think you can’t” was starting this blog this year.  It was  something that I kept telling myself:

-You can’t spell and you have no idea where you should put a ,./…:; so on.

-What do you really have to say?

– … you just got lucky a couple times.

…so on… ya I doubted myself ALOT… it’s a battle I work on everyday, but it does get easier the more I know WHO I am and what my place in this world is.  How did I overcome this… I read a few books and I love podcast! (message me for the list)

4.  I wanted to start my .com .  I wanted to be able to help more people… even if It’s not a paid session.  These is the place I can do that.

5. I wanted to balance “clean eating” and “paleo” diet.  I still don’t eat a lot of bread… but I do eat pizza (still gluten free mostly) but I don’t freak out if I have something here and there with gluten.  (I don’t have an allergy I just keep very little in my diet).

6. Nathalia Melo Glutes- I know, I know I do not have her glutes… a girl can dream… BUT I have improved my glutes from 2013!

7. “Take time to live your life, will only inspire your work better”-  In the past I have let work take over my life.  I miss friends birthdays, family events, and become completely overwhelmed that I resented my job.

Last year I made it a point to join my friends at their birthday parties.  I said no to clients on Sunday afternoons. I also made Wednesday my day with my Husband… which meant no work or emails.  (I’m about 90% NO emails, text, or work… still a work in progress).

What I found from doing this is I’m not as burnt out and I enjoy the non-work life more because I made it a priority.  With the limits on both the work and social I am able to enjoy both knowing there is a time for each.

Moving forward: 2015

vision 2015

Last year was about myself… and growth.  I feel I have a firm foundation of who I am and what my goals are, so this year it’s time to build my SNL case 🙂

1. I want to buy a house in 2015.  In this house I want a sunny office that I can do my online business.

2. Reach 1,000 followers to this blog.  I know that is not a huge number but I’m not there yet so it’s step one! The goal is to use this blog as my hub for everything I do.

3. Help my Team Gemini member reach and crush their dreams… I want to create the Tina Fey, Amy Poehler, and Kristen Wiig of the fitness world.  Strong females that know who they are and what they stand for.  Also, that show the fitness world that you can be classy, fun, healthy,  and sassy all together.

4.  I am a big superhero geek.  I think of my husband as Superman… now there is nothing wrong with Ms. Lane, but I do like to think I have some super strength Like Wonder Woman or Rogue. We would like to create our own little superhero this year.  This is actually the other reason I started this blog, to help document my journey through a some day pregnancy and the crazy world of raising a baby Hulk. 🙂

5.  Lastly, to make sure I keep a balanced life, I would like to schedule at least 1 trip.  We have a very good friend that lives in Vegas.  DUH of course we want to go to Vegas to get away from the Maine winter…. SOLD!

In closing, I encourage you to make your own vision board!

  • Have it cover each “area” of your life.
  • Make it clear and in living color (YOU CAN DO WHAT YOU WANT….IN LIVING COLOR) sorry had to.
  • Make it positive! No – NOs….
  • Put it somewhere you will see it daily.  This will help remind you what you are reaching for.
  • Also check in with the vision.  Are you on the right path?
  • Nothing is to big or to small… each goal is a step in the right direction.
  • Be flexibility with the time line… but not the goal.

Happy holidays! I hope you’re 2014 was amazing and that you are ready to step up to the next level in 2015!

“What you get by achieving your goals is not as important as what you become by achieving your goals” – Henry David Thoreau

Supplement “Stocking Stuffers” Savings

It’s the season for GAINS! Oh sorry I mean GIVING!

Are you or do you have someone on your shopping list that has giving up the chocolate bar for Quest bar?  Well YOU ARE IN LUCK! 🙂 I have teamed up with Portland Nutrition Corner in South Portland to help save your holiday and your wallet!

Present my business card to the guys at PNC with 3 or more of these items below and get 10% off

AND 4 free bars (quest or victory).

Runs through new years! How great is that!!

With that said here are some of the Elves favorite supplements and brands to make your holidays Happy and LITE Weight… sorry I did it again.. I meant Bright. 🙂

archer

Dynamic Greens or Greens

raw greensGreens-Chocolate-9

Brand: Barlean’s or Garden of Life Chocolate

Why take them:

Most of us don’t get enough veggies in our diet daily, some groups suggest 9-11 servings which is about a cup.  This supplement has roughly 5 servings of those 9-11 servings.  Why do we need so many vegetables? Well besides the vitamins and minerals… they helps with with digestion.  This is extremely important in supporting your immunity and how your body functions and feels.  These greens are loaded with enzymes, probiotics and fiber to keep things moving!  If it keeps moving you keep moving!

Other great things from Greens:

A clean and healthy digestive system
• Increased energy levels
• Enhanced mental acuity
• Balanced pH in the body (another buzz word for this Detoxification) 🙂

Why did we pick this brand? It taste great as hot chocolate, mixed with milk, or with your protein powder.

FISH OIL / Omega 3’s

fish oilnodic 3

Without getting to deep in the science… I don’t want your eyes to glaze over… There are 2 ways to get your Omega 3s.

Vegetarians get omega-3 fatty acid called alpha-linolenic acid (ALA) from things like Flax seed.  (but for my vegetarian friends know that Humans aren’t great at converting this in to the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) which has had most of the benefits.)

Everyone still with me? Ok good!

The EPA and the DHA are what you should look for when you are taking fish oil.

Next is the source which the oil comes from.  The best fish oils come from small fish such as anchovies, mackerel and sardines in the deep, pure, cold waters of the North and South Atlantic Oceans and Pacific Ocean. Like with salmon, sourcing fish from these oceans ensures the oil is higher in quality than when it comes from a fish farm.

Some benefits of taking an Omega 3 supplement:

  • Reduced psychological distress
  • Improved brain development
  • Reduced symptoms of depression
  • Enhanced eye health
  • Reduced body weight (from overweight/obesity)
  • Increased skin health
  • Diabetes support
  • Reduced inflammation
  • Possible reduction in infant allergies if used during pregnancy
  • Possible reduction in chest pain (acute coronary syndrome)
  • Reduced age-related sight loss

Vitamin D

raw d3vegan d3

You may know we get Vitamin D from the sun… but when was the last time you were outside in the sun?  Some studies say that 20-30 minutes of mid-day sun on most of your skin produces 10,000 IU vitamin D.  Some people believe you can get the vitamin D you need from things like Milk…. well to get the amount of Vitamin D most people need you would have to drink around 40-50 glasses of milk a day! If you are like me you are inside,  wearing layers upon layers, and haven’t had milk in a while. It’s time for a supplement.

There are 2 types of Vitamin D (Vitamin D2 and Vitamin D3) Medical science is leading physicians to recommend D3 as the preferred type of Vitamin D for optimal bone health, immune health and disease prevention.

Other things Vitamin D helps with

  • Healthy Colon & Digestion
  • Memory & Concentration
  • Breast & Prostate Health
  • Proper Cell Replication
  • Immune System

Multi Vitamins

womens multi mens multi

The body is an on going science experiment.  There are so many things that have to happen to make just your daily life happen. MOST, not all but MOST people don’t get the vitamins and mineral they need for optimal health.  Leading to fatigue, breaking down of your metabolic pathway, illness… so on. This is why we have multi vitamins.

Just like all these supplement it’s important to have a good quality multi vitamin.  Make sure you read the label to see what is in them before you buy.  That is what Chuck and Chris at PNC are great for!  They will help you pick the best ones for you and your healthy and fitness needs.

I am taking the Garden of Life brand.

Protein Powder

about time

Last, but not least… Protein Powder…. For those that workout regularly it’s goes hand and hand with daily coffee.  For me it goes in my coffee… Try it with iced coffee it’s a great pre-workout mix.

But Kristy I don’t want to “Make crazy Gains”… My answer to that is you are CRAZY! But if you aren’t into a routine workout, why should you use protein powder?  In short because again MOST people don’t get the amount of protein they need a daily to keep and develop lean body mass.  Even in your daily life, you the more lean body mass you have the easier/ more energy.

Other benefits to more protein in your diet:

  • Decreasing the loss of bone density associated with aging.
  • Weight loss by because whey protein seems to “stimulate two appetite-supressing hormones, CCK (cholecystokinin) and GLP-1 (glucagon-like peptide-1)’. It also helps maintain glucose and insulin levels after later meals
  • Reductions in triglycerides in you LDL (your bad cholesterol)

BUT PLEASSEEEEE Look at what is in your Protein powder! Stay away from artificial sweeteners or additives.  Also, know what you want role you want your protein powder to take.  Is it to add protein to your diet or do you want your protein powder to be a replacement meal.

I like About Time Protein but it’s a very “clean” product with like added, (only about 4 ingredients).

  pnc

*Always consult with your medical doctor before starting any new nutrition supplements, to ensure they are safe to take for your medical needs.*