Where were they going without ever knowing the way?

Hey y'all! Trying to get back into the swing of writing regularly again and I was thinking about goals. My goals, my clients goals, my fit fam goals, and how most of mine specifically relate to my health, got my thinking about not just the WHAT of my goals, but the HOW. I don't always talk about my HOW because I just assume (probably incorrectly) that people know what I am doing and how I am moving forward with my health and fitness. That being said, I thought a resource roundup might be a good idea!

For me, it is critical that I workout at least 5 days a week - although 7 is better. Here are some of my FAVORITE activities and programs (and links to get them if it applies) so you can get set up and ROCKING IT OUT in the New Year!


FITNESS
1. Running - FREE! I run at least once a week and use a trainer called Couch to 5k or Couch to 10k (it goes all the way up to Marathon I believe!). I also run for Charity Miles (app) and my running club Hogwarts Running Club.

2. Body Beast - Straight forward, badass, body building and weight training program. It is fast paced and gets the job DONE! Great for men AND women who are looking to build lean muscle or become a HUGE BEAST!

3. 21 Day Fix - The first fitness program that I ever completed which helped me to lose 40 lbs., after my second baby was born! So hard but so worth it! Just 21 days! Do as many cycles as you need to make huge changes! I did!

4. Core de Force - This program has been amazing and is my current go-to for daily sweat sessions. The mixed martial arts style is challenging but still fun! You never stop moving and by the time you start feeling totally exhausted, its time for the bell to ring! AMAZING program that I am totally in love with. If you jump in and get started with this one, let me know so we can we accountability buddies!!!

 Stay tuned for me to hit you with my nutrition tips and resources as well as information on my favorite supplements and hitting hydration goals this year!!!

xoxo
#coachrosielovesyou

Happy Holidays! Health Goals! Healthy Resolutions!

Hey y'all. It's been a month. I wish I could say that I have made tremendous progress this month, but I have to be real and put it all out there and let you know - I haven't. I have been emotionally eating, stressing out, skipping workouts, forgetting about run sessions, and just being a mess. I could blame it on a lot of things, but the reality of it is that I feel somewhere along the lines here, I have become so TIRED of tracking, restricting, and working so hard and I have burned myself out.

I have contemplated backing out of the Beachbody Classic (again). I have delayed my progress pictures. It's not that I have actually gained any weight, but rather that I have failed to make any true progress. Part of me is perfectly comfortable at this size and this weight. Another part of me wants terribly to get my triglycerides under control and meet my goal weight. Then there is a little demon in there whispering sweet nothings of pizza and doughnuts in my ear. Let's just say, there is a lot going on.

Coming into the holiday season, I have had a lot derail me, which I take personal responsibility for, because I am in this place of having maintained my weight for basically all of 2016 based on my own choices and decisions. I am choosing to not track anything this weekend, and to take a break from my own obsessive thoughts to just enjoy the holidays with my family. It is almost like, the harder I train, and the more restrictive I am with my nutrition - despite my success - the more I just want to throw it all out the window! Soooooo.... taking a mental break and letting myself be ok with that, seems like what I should do for just a few days.

After that, my goals are still in effect. I am going to share them here so that I stick with them!

2017 Health Goals

1. Reach 150 lbs
2. No Cheats from March 1 - April 19 (bloodwork preparation)
3. Normal Triglyceride Levels for the first time in my adult life (April 2017)
4. Move out of the Obese BMI category (yes, I know BMI is a poor measure of health on an individual level particularly those with high lean body mass, however it is necessary for my skin removal surgery).
5. Reduce Body Fat to 25% or less.
6. Run at least 3 miles a week.
7. Reduce 5k running pace by 4 minutes (10:30 mile)
8. Engage in practice of meditation and gratitude monthly.
9. Wear a bikini in public.
10. Set appointment for skin removal consultation. 

I am trying to work on my well being in a variety of areas, and I encourage others to do the same. New Year's Resolutions (which I HATE) don't always last, but if you make yourself long and short term goals for your health, you can gauge where you are and how long it will take to get to your destination. Not every goal is based on appearance, but they are all measurable. The world will know for sure, if I have hit these goals in 2017 and I am happy to share them here as well. 

For those of you looking for ways to set health goals, consider some of the following tips - 

1. Don't just focus on pounds or kilos. Focus on your WHOLE health picture. 

2. Training and nutrition are a big part of your health - but so is stress management and reduction. Consider a resolution that will bring you peace. 

3. What makes you happy? Resolve to do more of that!

4. What makes you unhappy? Do less! 

5. Think about what you have to GAIN in 2017 rather than what you want to lose. 

With that being said, I am off to fold that mountain of clean laundry next to me, and prepare some goodies for our (small) Christmas Eve celebration! Wishing you all the best weekend ever, and to those of you celebrating, Merry Christmas! (My 4 year old wants to shout out all of our Jewish friends too - so HAPPY HANUKKAH!!!! from Charlie). 

Month 3 Check In and Core de Force Diary

Hey guys!

Competition Prep Update - MONTH 3!
As you know, I am back on track with my competition prep and the middle of this month marked month 3. I am down two pounds from last month, although my body fat percentage went up 1%. I can see in my own progress pictures that I am bloated despite being smaller. Here are the progress sets, side by side - even though I am not pleased.

Month 1

Month 2

Month 3

I personally feel like I looked much better at the end of September than I do now, and I know that is my own fault. I have been indulging, off of my keto nutrition plan, drinking alcohol, and eating fast food and candy. I have not been eating over maintenance calories - still in a deficit, but it is plain to see that the quality of your calories ABSOLUTELY makes a difference. 

You guys might also notice that my month 3 pics are marked Core de Force and that is because I have started a new program! 

Core de Force Diary - Day 3!

I am 3 days into the new MMA style workout program called Core de Force. I did MMA Speed on Monday, Dynamic Strength yesterday, and today I woke up feeling like I had been hit by a truck. I am so incredibly sore - more so than with any other fitness program I have done. I feel like my back is completely shredded and my arms hurt even to pull up my pants or put on deodorant. It has been an interesting morning here, trying to get dressed! ;)

I did a quick video of the knee section from MMA Speed yesterday and while I really hate video'ing myself - it is absolutely helping me with my form. I am learning where and how to place my feet for hits and kicks and learning to focus on form rather than speed. 

I am so excited to do MMA Speed again today, even though I am soooooo sore. I think that's a good sign! I am confident I will finish and I am pushing for big goals this round. I would like to see 165 lbs on the scale, which is a number I have not seen since just a few weeks before my wedding day over 6 years ago. I am also focusing on fat loss and making sure that my nutrition aligns with my goals so that I get that body fat percentage down while maintaining my lean muscle. 

Lastly, I started my coach only test group as well as a private group for my own clients - and everyone is kicking butt!! I can only hope to keep up with these amazing men and women! They are already seeing results with just a few days (or weeks for those who started early) into the program. If anyone is looking for something that makes you feel powerful and badass, and you want to do it at home? Message me, we can talk about it and get you connected to my group. I can not wait to show you all what I will look like at my 30 day photos - right around my birthday!!

Stay tuned!!

Two steps forward, one step back.

Hello all of my beasty followers. It has been a few weeks again, and I really should get my act together, but sometimes the whole concept of blogging overwhelms me. Since the last time that I actually sat down and wrote something about my journey, a lot has happened.

Last month, I saw my endocrinologist. I had been given 10 weeks to make a change to my triglycerides or face the very possible reality of being put on yet another lifelong medication (already on meds for Hashimoto's, Vitamin D deficiency, and low HDL). I ended up briefly hospitalized for tachycardia and had to have my medication changed because stress was causing my heart to accelerate without reason. I committed to sticking to my nutrition plan and working out 6 days a week for 30 days and almost as if it was a miracle, my triglycerides responded and went down by almost 400 points. The news at my doctor's appointment nearly knocked me out of my chair. I am now able to resume my old medication regimen, stress is better managed, triglycerides are lower, and heart attack risk is reduced as well. I was certain I would be getting bad news, despite my hard work - because sometimes you just get in a negative space in your head about stuff, right?

I have been very fortunate to be surrounded by an amazing, loving, positive "fit fam" who always believe in me, push me, and motivate me to stick to my goals and fight for my health. After finding out the amazingly good news, I immediately started to send out messages to my teammates and fitness family at large. I shared this video on social media, for folks who follow me, because so many people think that eating right and working out doesn't work - but the trick is consistency and being PASSIONATE about it.

I am relieved, however, I am learning that just because I don't have a test coming up any time soon (April 2017), that does not mean that I slack on my nutrition and fitness - because my body will suffer! I got lazy for a few weeks and gained a few pounds back, and am feeling the effects of poor nutrition. That being said, I have decided to commit to another perfect 30 days of nutrition and fitness by jumping into a health and fitness challenge group - actually a test group for coaches only (but I am also running my own for my clients) with this amazing new program called Core de Force. It is going to be so badass and I am so excited for the MMA style workouts.

I plan on sharing my experience extensively and in addition to video diaries and posts here, I will also be sharing on my Facebook page and Instagram. I anticipate that I will be sharing workout videos fairly regularly, even though that makes me so uncomfortable with my extra skin flapping around. LOL!

Stay tuned because I am only getting started! I am so excited to finish this year STRONG in every sense of the word, and I would love you to come along with me! Let's do this!!!!

Low Carb Veggies!

Hey, y'all! Sorry I have been away for so long! I have been working on myself and my medical situation, which I will post an update about soon. I have also been busy putting some cool things together for you guys!

I always get people who are confused when I tell them that vegetables and fruits have carbs in them! Yes, its mind blowing and true. If you are someone who follow a ketogenic nutrition plan, you already know this, but for many newbies, it is hard to understand and keep track of, so I put together a cool little thing that has my favorite keto friendly veggies.

ENJOY!!

If you need a personalized macro plan or help building your meal plan, let me know! I am happy to help and get you connected to my free support group too! xoxo #coachrosielovesyou

Perfect "Hard Boiled" Eggs in the Oven!

You guys may have caught this one on my Youtube channel or over on Photobomb Fitness on Facebook, but here is the quick video I did on how to hard boil eggs in the oven! I eat a lot of eggs these days while on prep and this has been a lifesaver.

I personally prefer this way, only because I don't have to babysit a hot pot of water while my kids are running around. Its quick and easy and helps make meal prep simple!

How do you do your eggs? Drop it below! I would love to hear other versions or options for getting eggs into the weekly meal prep.

Recipe: Coach Rosie's Kale Chips

Hey y'all! I have been trying to find ways to sneak more fruits and veggies into my hubby's diet. When I decided to make these kale chips, after my mother in law's garden provided us with mountains of greens, I didn't think anyone would eat them, BUT I was wrong. Everyone loves these things!

So, I am passing the gift of snacky veggies on to all of you!

Before you begin - preheat the over to 275 F and get out your ingredients. YOU ONLY NEED 3 THINGS!

1. Wash and remove stems from your kale leaves.
2. Pat the leaves dry.
3. Rip or chop kale into bite sized pieces and place onto baking sheets. Do not overfill or overcrowd the baking sheets or you wont get that crispy texture - it will steam instead and then you get soggy leaves.
4. Spritz with extra virgin olive oil or toss the leaves in about 1 tbsp. of olive oil per entire baking sheet of kale.
5. Sprinkle with sea salt or pink Himalayan salt.
6. Bake at 275 F for 20 minutes.

Enjoy them hot and crispy and add additional seasonings if you wish! My family gobbles them up faster than I can make them with just the minimal oil and salt.

xoxo

Operation Bubbles: Month 1 Check In

Hello my gorgeous beasts!

Today, I am dropping my 1 month check in. I have been prepping for just over a month and progress is below. My medication is still not normalized but I am hoping it gets better in the next 2 weeks before my next blood panel.

In the past month/5 weeks, I have only had 2 slip ups - celebratory doughnuts for my daughters first day of dance, and this past Monday when I ate an asian red bean bun which was super yummy and fresh from the shop in NYC. Both incidents tracked, and kept it moving, so I am proud of myself. 

Day 1 picture - 47 weeks out: August 14, 2016

Month 1 picture - 42 Weeks out: September 18, 2016

It has not been easy to stay the course, but I have my medical checks keeping me honest. In the last 30+ days, I have lost:

* 6.2 lbs

* 1.5 inches per arm

* 2 inches on left leg

* 1 inch on right leg

* 1 inch on bust

* 1 inch on waist

AND  1% body fat

I will continue to share my stats on Saturdays on my facebook page (Photobomb Fitness) and my monthly updates both here and there (with photos!). So far, so good! Just have to keep moving forward!


Stay tuned folks! Thanks for following along. I love you all!!!

Recipe: Coach Rosie's Slow Cooker Shredded Buffalo Chicken

Hi sunshines! It has been a while since I did a recipe and I have been back to trying out different foods now that I am back on keto. This past week, I tried out chicken in the slow cooker and it was awesome as predicted. To kick it up a notch from just regular old shredded chicken, I decided to do my own version of hot wings, but without bones! Here is how I did it!

Ingredients:
3 boneless skinless chicken breasts
8-12 oz. Franks Red Hot
3 tbsp. Kerrygold butter

Optional Toppings:
Shredded cheese
Blue cheese crumbles
Ken's Ranch Dressing


1. Place 3 large boneless skinless chicken breasts in your slow cooker.
2. Add in 8-12 oz. of Frank's Red Hot hot sauce.
3. Add 3 tablespoons of Kerrygold Butter.
4. Turn on low for 6 hours.
5. After 6 hours, pull chicken into shreds with two forks and return to slow cooker.
6. Cook on low for another 20-30 minutes to absorb excess liquid.
7. Serve with low carb chips, dips, or toppings! Enjoy!

Officially an Irish Dance Mom!

Hey, everyone!

Last week was amazing! CM started 🍀 Irish Dance 🍀 and did exceptionally well! My sister came along and snapped some great photos of us before class. We got to the school early and looked around before the other children arrived which, I think, helped her comfort level. CM met her teacher one-on-one and chatted about jewelry and what the class would be like. 

When it was time to dance, CM just went right into the studio and sat down in the circle. She had no anxiety whatsoever and really quickly bonded with her teacher. Throughout the class, I sat with my sister and my little dude in the waiting room next door. I was absolutely stunned that I heard nothing but the music. Everyone was following instruction and even though it was a mixed age group, no tears, and no telling of any kind. It was the best possible scenario, which is amazeballs because I was absolutely preparing for the worst and for her to never want to come back. 

I think as a family (my mother, my aunts and uncles, my siblings and brother in law, as well as BJ my husband, and I) we are all quite invested in the experience and can't wait for each week for dance. My husband and I even sat down and learned (via YouTube) various ways of doing wigs for competitions so that we can both help CM when the time comes. My sister, Ginnie, is already brainstorming our shirts that we will have made for her first feis. 😂

Here are a few pics of CM meeting Miss Emily and getting used to the dance studio.

In contest prep news, I have decided to go back to Keto for my nutrition. I really struggle with binge eating and even eating some healthy carbs like oats and fruit seem to trigger me too eat way too many, and also give me terrible tummy troubles. I'll be sharing my progress photos and stats at some point this weekend on Facebook and then doing my monthly check in here as well. Overall, I feel much better now that my nutrition is where I want it to be. Honestly, I battle with myself about saturated fat, but I FEEL so much better on Keto, so I'm trying to make concessions by avoiding red meat and reducing my dairy while staying very low carb. That's all for now folks! Next week, I will be sharing some of my meals for prep (both the low carb and keto versions) with all of you!

Food Rehab and Inflatable Insanity

Hey, guys. I am already battling my inner demons this week. My medication change has me off of my thyroid meds on the weekends and I realllllllly feel it at the beginning of the week. The stress of it makes me want to eat. Not eat... binge. 

I have to admit that I had 13 perfect days in the bag and then yesterday I went and ate at maintenance calories. Not too bad, right? Well, I ate the additional 700 calories in one fell swoop with peanut butter and Lucky Charms. Now that I am no longer in ketosis, rather just low carb, I am not too worried that it will hurt me, but I am disappointed in myself. That being said, today is a new day and I am on plan. Time to get back into food rehab. I would like to be at 175 in two weeks for my next set of progress pictures. 

In other news, not too much is happening here - just contest prep, working out, running, and running my circus. My little girl will be starting Irish Dance next week and I am beyond excited for her. I just hope that she can focus and follow direction. She is very strong willed and possesses many leadership qualities, so I am curious to see how well she does. 

Oh, yea! My hubby, brother in law, sister and I all ran the Insane Inflatable 5k a week and a half ago! It was a blast. Aside from the heat and the pit stop we made at the car to get more water, it was really a lot of fun and a healthy new way that we celebrate birthdays now. :) 

Enjoy! 

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Behind the Scenes of Coach Life!

Hey sunshines and beasts!

You've read about and seen my posts about coaching before, I'm sure and if you're following along, you've seen my mentions of Summit. Today, I wanted to just take a few minutes to share a little bit about what I do as a coach.

"Coaching" for me and my business is really a blanket term. Specifically, I help men and women across the United States and Canada reach their health and fitness goals through at home and gym compatible fitness programs, nutrition plans that are tried and true (as well as customized nutrition plans that I build for those with special nutritional needs), and my personal support. I become your cheerleader - for life! I help to monitor your progress, choose programs that work into your lifestyle, and discuss stumbling blocks along the way to prepare for the future.

When we all pool our "light" together, we can light up even the darkest sky.
This powerful moment at Team Beachbody Coach Summit had my heart stopped.

For me, the support was the biggest aspect that I was missing in my own health and fitness journey and when I found that, I found the strength and momentum to get back up when I failed instead of quitting. My fitness family and my coaching team have been an incredible asset in that respect. As a coach, it is my job not to do the work for you, but to educate you on how to get it right, how to do it better next time, and to push you to be your best self. I also will love on you and celebrate you as big as you need it. Praise works wonders!

Left to Right - Me!, my personally sponsored coach, Hank and my own coach, Jess! These people lift me up and I am happy to return the favor. Sometimes you can't find your own community, you need to BUILD it. 

The other aspect of my business and coaching, is that I am a business mentor to my friends and colleagues in this business. I provide education and support on building a fitness related business from the ground up. Yes, I have over 100 clients. Yes, I take Thursdays and Saturdays off. Yes, I make my own schedule. However, I didn't start that way. I was a student first (and am always a student really), learning from others and putting in the time and energy investment required to get my business going. I teach others about consistency (in health and business), social media, growing your market, publicity, and how that pays off. I am always willing to train new folks on how to do what I do, how to help others on their own health and fitness journeys, or on their entrepreneurial journey.

Massive banner! I signed my name there because this business and my team help make me stronger every day. xoxo

So what do I do? Basically, I teach and I cheer for you. It's that simple. If you are thinking about becoming a coach or want more information, click on the coaching link at the top of the page or email me at photobombfitness@gmail.com!

New follow button on the main page on the right! Make sure you follow and subscribe! xoxo #coachrosielovesyou

Operations Bubbles!

Hello my gorgeous beasts!

Today is day 3 back on my medication under the new schedule and everything seems to be going well. I am a little tired, which I think is to be expected, especially when I am kicking my butt daily with my workouts again.

I am happy to say that I am back on track and as I mentioned before, I have committed to the Beachbody Classic in July 2017 - which means I really have very little time to play around with my workouts and nutrition. For those who have never heard of it, the Beachbody Classic is a physique show that takes place at our annual professional development conference called Summit. in 2017, it will be taking place in New Orleans! People from all over the USA and Canada come and display that they are products of the products and show off the amazing work the programs have done for their bodies.

For many years, I have said that I wanted to compete and make a go of a figure or bikini competition and last year, I actually intended to compete, however I was waitlisted and lost all motivation shortly after. This time around, I am committing to the show, and whether I am waitlisted or not, I will be preparing, as if I will take the stage.

Day 1 picture - 46 weeks out: August 14, 2016

I have not work a bikini in any sort of public fashion in 16 years so even taking and sharing this progress photo set is waaaaaaay out of my comfort zone, however my coach and teammates told me that its going to be much easier to see the changes in this small suit rather than a t-shirt and shorts... and they are right.

My goal is to get to 14% body fat before the show. I will also be working primarily on getting my triglycerides under control and staying compliant with my food - which directly impacts my medical condition.

So far, so good. I have 3 perfect days so far.

 - water goal hit!
 - food/macros hit!
 - workouts complete!
 - supplements taken!
 - medication taken!

I will be sharing my stats on Saturdays on my facebook page (Photobomb Fitness) and my monthly updates both here and there (with photos!). Hopefully, it will help me to stay accountable and on track!

Oh yea, the title? I nicknamed my butt "Bubbles." Operation Bubbles is my journey to the stage and is my goal to make the rest of the body match that booty that I grew through hard workout and determination. I used to be a pancake butt. Actually now that I think about it, I might need to get smaller bottoms soon...

Stay tuned folks! Thanks for following along. I love you all!!!

Catching up!

Hi sunshines! So where did we leave off?

Between our family vacation and my business trip to Nashville, I had my blood drawn for my August appointment with my endocrinologist. Based on eating all of the amazing food and treats while away on vacation (and leading up to it) I knew that my results were likely going to be bad. I left for Nashville hopeful that I would lose a few pounds and at least have that merit when I met with my doctor upon my return home. 

When I got back from my trip, my blood work arrived at the house - ahead of my doctor appointment and I couldn't help myself. I opened it up and saw the results... 

Not only were my numbers BAD in more than one area, my triglycerides were the highest they have ever been and I learned that my lab actually uses color ink. 😒

As is my nature, I started researching and panicking and researching while I panicked. After about 24 hours of panicking, I started having chest pains. I figured, I'll be talking my doc in the morning, so we will see how it goes. 

The next morning, I take my fine behind down to my endocrinologist only to learn that not only is she not in, but that she is out of state, and no one called to reschedule me, which sent me over the edge. I cried for the ride home. The only other way for me to conference with her would be two days later by phone. 

The chest pains lasted another 24 hours before I finally decided it was time to go to the emergency room. I wasn't sure if it was stress, a heart attack, or something else, and my brother (who is a cardiac guy) told me to go and get an ekg. 

Apparently, everyone in Jersey City gets some kind of emergency sick on Monday nights and we were in the hospital forever. I was triaged quickly but had to wait in the lobby until there was a bed for me. My resting heart rate was 128 when I got there. I had some ekg tests done, blood tests, urine tests, and some x rays. They ruled out heart attack and blood clots and it seems like the culprit was actually my thyroid medication. 

I had slipped just below the normal TSH threshold, which has never happened to me in my life, and I experienced the rapid heartbeat and chest pain because of it. Ok, we leave the hospital the next day, ready to have a chat with my doctor. 

Wednesday, my doctor and I phone consult and chat about the triglycerides. They are dangerously high and I am being given one last chance to get them down. I have 8-10 weeks. If the numbers aren't better in October, I will be put on medication to control it. We also chatted about the chest pains and trip to the ER. New medication schedule has me skipping my dose on the weekends, which is scary for me, but so far I have been doing well. We will be checking that in October, too, just to be sure that the new regimen is working. 

To my butterflies out there... I'm tired! This is an ordeal. It's always a new thing coming for me, but I'm ready to go crush it for the next 8 weeks! My life depends on it!

Working on ME

Hi all of you sexy beasts! It's been a few weeks, and I really hate when I let time get away from me like that. Since I wrote last, a ton of BIG things have happened.

* My grandfather was allowed to return home from the hospital after his stroke!

* My family and I went on vacation to the Jersey Shore, Maryland, and Washington DC.

* I had my blood work done for my thyroid (right between trips).

* I traveled to Nashville, TN for a professional development conference.

* I received my results from my bloodwork - they weren't great. :( 

* I registered for next years work trip in New Orleans and committed myself to compete in my first "bodybuilding" competition.

It has been a really really crazy time and I'll try to tackle it piece by piece here and what I've learned while away. First part - my Poppop. As many of you may have previously read, my Poppop had a stroke while in the hospital for a stent replacement surgery. His sudden and scary hospitalization sent me into survival mode. I took my kids to see him in the hospital and even got to see my parents who came up north from Florida. My nutrition, workouts, and hydration plan all went out the window and I honestly haven't been on plan for very many days since then and it's been almost a month. Which leads me into....

We met the baby Pandas!

We went on vacation! My sister and her hubby joined my husband, the kids, and I on our annual vacation. We kept it low key at the shore, the National Aquarium and DC. It was nice seeing family in MD and catching up. The kids LOVED everywhere we went (TONS OF WALKING) and even had an amazing time in our DC hotel. We stayed at the Topaz and had the good fortune of having this awesome nook type couch thing where my little girl made herself her own personal space. It was amazing and hilarious.

Charlotte rocking out in her area. 

Raphael had the best time! Giving his peace sign!

I am already looking forward to our next family trip. We had such a blast unwinding and destressing from our day to day lives. Even though we didn't go too far, it was so nice to just BE!

More to come on my bloodwork and Nashville, but for now, enjoy this hilarious clip of us at the shore. My husband is a *spectacular* camera man and was going for "action shots."  xoxo

Recipe: Stuffed Zucchini Boats!

Hey y'all! I made these a while back and just now realized that I didnt share the recipe here, so ENJOY! You can always do variations, which you know I do, but this is the basic concept. My sister and I came up with this on the fly as a low carb version of stuffed shells (yes, the rest of our family enjoys their carby version right in front of us! **Insert Stephanie Tanner's - HOW RUDE!**)

Stuffed Zucchini Boats

Total Time: 40-60 min.
Prep Time: 15 min.
Cooking Time: 25-40 min.
Yield: 4 servings

Ingredients

2 medium zucchini
1 large egg

1 cup ricotta cheese

1/2 cup grated parmesan cheese

2 tbsp freshly chopped basil

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup shredded mozzarella

Preparation

1. Preheat oven to 375º F.
2. Wash and prepare zucchini by cutting off the stem end. Then.cut zucchini lengthwise so that you have 4 long "boats."
3. With a large spoon, scoop out the seeds of the zucchini and discard or save for a future recipe.
4. In a large bowl, mix together ricotta, parmesan, basil, egg, salt, and pepper.
5. Fill zucchini boats with cheese mixture.
6. Top the zucchini boats with shredded mozzarella (about 1/4 each)
7. Place on cookie sheet/jelly roll pan and bake for 25-40 minutes. Boats are done when the zucchini boat is softened and can easily be poked with a fork. 

Enjoy!!

Gifts

Hi. everyone.

It's been a crazy week. It's been a crazy month. June was rough, too. I wrote previously about my grandfather being hospitalized and my feelings about that. It has been a struggle to say the least, at least emotionally, for me. My grandfather was walking into the hospital to have a heart stent replacement surgery and had a stroke on the spot. The only good thing I can say about the entire scenario, is that he was lucky to be in the hospital in the first place.

After a long hospital stay, he is not in a rehabilitation center and is preparing for open heart surgery, due to having "the widow maker." He has a nearly closed left heart valve. He still has a blood clot in his brain from the stroke. I went to see him a couple times while in the hospital and despite all of this crap, his discomfort, and all of the stress he is under. he greeted me and my rambunctious children with a smile, a hug and a scruffy kiss on the cheek and big hugs. His life is so great. Not his current circumstances, but his LIFE. His passion for life is extraordinary. Rather than trying to sleep, complaining about pain and shortness of breath, he entertained us all with his stories and his easy laugh - describing all of the sweets and Pennsylvania Dutch goodies that I can get from the farmer's market across the street from the rehab center.

Thank you, to the universe for sending this man into my life. This man (who is technically my step - grandfather) who gives of himself selflessly, over and over, until there is nothing left - and then he gives more. I only hope that as a human being. I can be more like him. I realized while sitting in his hospital room, what a gift he is; what a gift each of us can be to one another, if we only give of ourselves.

If you have been following my health and fitness journey, you know that I have now reach 63 pounds lost. I can now wear a medium t-shirt and panties, and large bottoms (my butt has grown and I LOVE it). You also know that this past month has seriously derailed my plans of hitting my goal weight by August. I have been dealing with some very real feelings of emptiness and hopelessness. I have been bingeing. I have been ignoring my own needs. I have been denying myself expressions of sorrow - largely surrounding my grandfather's major medical scare - which is truly ongoing. I am not in my darkest place today, but I am not at my brightest either. I feel less shiny these days and I know what will help. I need to get back on track. I have to.

Health and fitness are truly a matter of self care. I have to workout. I have to eat right. I have to stop punishing myself with food. I will get it together. I am starting AGAIN, today. It doesn't matter how many times you fall down - as long as you get back up again.

Today, I am standing up again and today I am choosing to smile (and mean it!).

Delaware Dash 4 Mile Trail Run!

Looking for a road race? Check out the Delaware Dash 4 Mile Trail Run! My dear friend, Katie, is getting a group of folks together to run this race that benefits the Slate Belt YMCA in Pen Argyl, PA. Come out, run around, support an awesome cause and do something GREAT for yourself. 

Free T-shirt included with registration! To register, print the form below (right click and download the image first), fill out the form and mail it in to the address listed with your race registration payment included. You can also register online at http://www.greatervalleyymca.org

Take Care of Your Heart

Some of you might have noticed and some may not have, but for the past several days, I haven't been my usual Fetty Wap loving, crazy dancing in the kitchen, powerhouse leader, that I normally am. Well, I have not been motivated to do anything honestly. I have not been eating right. I have not been working out. I have not been drinking enough water or getting enough sleep. I am doing too much and too little and none of it is great.


My grandfather was recently hospitalized and it has been really challenging and powerful for me and my family. Family is everything. Family means more to me than money, comfort, or any dreams I might have and when the patriarch of our house falls down, it feels like it's a house of cards. It's hard to imagine someone SO STRONG, so powerful, so full of life, ever having any weakness, but I have been reminded that he is a human, too.


Today, send up some prayers for my Poppop, who is still fighting some serious stuff. Want to do something even better? Go do your FREAKING CARDIO today, please. Take care of your heart. Eat your food, do your workouts, drink your water and REST. Malnutrition is a KILLER. Inactivity is a KILLER.



Today I am reminded that I got into this business because of the profound impact that my grandmother's death had on my life. We lost her in 1999 and I have never been the same. A piece of me was taken that day. I will not willingly give any more of my heart to death from causes that can be prevented. I will be damned if I watch any more of my friends and family go down that road. Take care of yourself, inside and out. This is WHY I am so passionate about health and fitness. A warrior spirit protects those she loves.

Black Market takes Mudderella 2016

Ever do a mud run before? Well, this was a first for me. I have mixed feelings about it but overall it was a really fun time. To help out my fellow fun runners, I'm going to drop the pros and cons below as well as a list of things that my team and I have decided will better prepare us (and you) for the next one. 

Pros

1. Teamwork is encouraged.
This race is amazing! Literally everyone that we found on the course was willing to help a hand! It was great! For people who like team work - super awesome.

2. Being covered in mud helps prevent sunburn.
Very quickly into the race, we were covered it mud. We also thought that being so early in the day, we wouldn't need sunblock. For the most part, we were right. Everywhere that the mud was, no sunburn. As for my face, it took some sun and I had a pretty sweet burn and sunglasses outline for a few days. Wear sunblock on your face, at a minimum. 

3. Lots of obstacles.
Obstacles everywhere! We were never bored on this track. There were a few added challenges as well, simply from running through the woods at certain points, but once again, teamwork prevailed.

4. Beer at the end!
Amazingly good beer at the end of a race? Heck, yes! It was awesome and was a great way to celebrate a finish!

5. Sweet premium parking.
The premium parking for this event was literally at the entrance to the raceway so it was worth every penny to not have to walk an extra 15 minutes in and 15 minutes out. Our stuff was safe in the car and we had easy access to it, even going back to the car after we registered. 

Cons

1. Some obstacles were ridiculously easy.
There were a few obstacles that were hilariously easy for us. I literally didn't have to do anything in the first obstacle because taller folks were holding back all of the bungee cords for themselves. I just walked on through. Another was an over/under type deal that I literally just walked through. Sometimes, being short makes the obstacles less fun. 

2. Some obstacles were damn near impossible for a person under 5 feet tall - even with help.
One of the obstacles along the course required me to stretch my full body length just to get a fingertip grasp on a wall that I needed to go over. Had I been a few inches taller, it would have been possible, but with a shoulder injury and literally no leverage to get up, it was a no go. Another obstacle which was supposed to be "waist high" mud ended up coming up to my neck and was quite a surprise. 

3. There is mud.
If you are a neat freak, this race is not for you. We were covered in mud chest down with several pounds of mud caked into our shoes. There was mud all over our faces, hair, under our finger and toenails, and took several showers to get it all off.

4. Lack of music. 
I love to run with my music on, but because this race is muddy - no ipod or phone. Few obstacles had any music playing so you really have to be self motivated to keep your pace and not walk the whole thing. 

5. You might get kicked in the face.
Yes, I said it. While helping a fellow Mudderella, you just might get kicked in the face. It happened... not to me... to a guy I know. We came home and had some serious battle wounds to attend to - scrapes, cuts with dirt ground deep into them, bruises and swelling. We crushed that course and it spanked us right back. Be careful, Be safe. Pay attention and wear whatever protection you need to keep your body safe from the challenges on the course. 

Check out our race video here: 

Preparing for your next mud run

While not all of these things may technically be allowed, my sister, brother-in-law, and I decided (while working our way through the track) that the following items would make you the ultimate Mudderella. ** I am in no way encouraging anyone to do this, these are just our observations and exhausted brainstorming results. **

1. Cleats

2. A Trident

3. Capri pants

4. Camel pack

5. Elbow pads

6. Just one glove 

7. Goggles

More realistically, if you are doing the NJ Mudderella in the future, here is what you need to prep:

• Capri pants or leggings to protect your shins
• Wear clothes you have no problem throwing out (the might get ripped up)
• There is a shoe donation location, so feel free to wear shoes you are comfortable donating
• Sunglasses are a must
• Sunblock (on your face at a minimum) no matter your wave time
• Wear form fitting clothing to prevent extra mud weighing you down
• Pack garbage bags - WAY more than you think you will need, to hold your muddy stuff
• There is a bag drop, shower area, and changing area which are all fairly public, but we literally changed in the car in the parking lot and were fine. Big towels and friends to hold them. 
• Have fun with your team! Dress up. Be silly. 
• Bring A LOT of people. A few of the obstacles really can not be done without some help, so bring your pals!

Now go out there and crush that race!!

Secrets

"You are only as sick as your secrets" - Rick Warren

I've heard this said more times than I can count both in my childhood and my young adult life. It didn't seem to hold much value to me in the past but lately I have been doing a great deal of introspection and I think its time to come "out" about how I "ended up" at 235 pounds in 2014. 

My story is not something I share often or widely, and I honestly have the chills just typing it now. I'm going to share what I never say and what I have not shared, about my relationship with food. It seems to me a strange thing to even think a relationship with food has its tale, but for me it does. For those of you who do not know me well, I grew up in crippling rural poverty in the Pocono Mountains in Pennsylvania. My parents were both hard working blue collar workers, often taking on multiple jobs to support their family of 6. I was/am the oldest of the 4 kids and not only heard our financial struggles, but felt them too. 

Rural poverty, is an entirely different beast than urban poverty, in my experience. There are no resources to be had. No one wants to admit that they need help and even working two full time jobs each, there were times that my family still qualified for state aid - because we were still below the poverty line. What does that mean? It means that my working class parents busted their asses to raise 4 kids and most of our lives that joint income stayed under $30,000. It is not an uncommon scenario, however, in rural areas, no one talks about it. That fact that no one talked about it was something that set me on a path to disaster. 

I knew that no one would call my parents and tell them, so I stopped eating school lunch. The years that we qualified for free lunch, I would privately renew my lunch card with the lunch ladies to avoid looks from the other students. In middle school and high school, we had made our way up to paying full price for lunch (which we still could not afford) - and at that point, I did not have the heart to ask my parents for the money. They were usually so sleep deprived and rushed for time, that conversation never happened. We didn't talk about it. So, I stopped eating lunch. I started at that point, testing my limits of how long I could go without eating - not because I had no access to food, but because I didn't want to be a burden. I stopped eating breakfast too. I knew my Dad would look for the dishes in the sink, so I started crushing up a piece or two of cereal in the bowl and dropping a dot of milk in a clean dish before putting it in the sink in the morning before school. No one noticed; we didn't talk about it. Then, it really started getting crazy. 

When I was 15, my grandmother passed away. I felt like all of the control I had over my life was taken away. I wanted to push the world away from me. I wanted peace in my mind. It was at that time, that I started binge eating and purging. I would wait all day to eat, and then before my siblings came home from school, I knew I had a few minutes alone. During that time, I would eat anything I could to feel full. I remember my mom yelling at all of us one day - she had purchased 5 pounds of bananas just the day before and they were gone already. I didn't have the heart to say it was me, not because I was harming myself, but because I was harming my family. As my guilt increased, the binge sessions decreased and I would have periods of very controlled eating. When I was in control, I was proud of myself - but it was almost as though a tidal wave was building inside me, until the wave crashed and I went through the cycle again. 

I will not say that I am cured, because those demons are still in my head, telling me to eat my feelings. They come out on cheat days - and I am sure that my loved ones see it too and worry. Sometimes it scares me and sometimes I screw up, but I have learned to share my struggles instead of burying them, so that I can be held accountable and do better. It has not been easy. Sometimes, it's a struggle to just be normal, but the secret is out and you are only as sick as your secrets. 

These days, I run for "Feeding America" at least once a week on Charity Miles. I am passionate about childhood nutrition and self care. I'm getting better every day and this journey has been an amazing teacher and gift. Having been through all of this, what is my advice? Share your truth. Lift someone else up. Speak your burdens and secrets and release them. 

I have not purged in 2 years. Two years free from that secret. This is me, today. Strong, proud, scarred, beautiful, vulnerable, honest, present, loved, and free.

Shake (recipes) it, baby!

Hey y'all! I've been working on some fun, Harry Potter themed shake recipes over the past couple of months and decided that it's finally time to gather them all into one place, for now anyway. You'll see that I use Shakeology every day because, in my opinion, it's the best nutritional supplement and meal replacement on the market. I've been drinking Shakeology daily for the last two years and you've seen my personal progress in that time. The results speak for themselves. Haha.

In any event, if you don't have Shakeology on hand, you can certainly swap it out for a whey protein isolate powder, however you'll miss out on the micronutrients, - so make sure you also take your vitamins! 

Note that certain macros will be different depending on the brands of ingredients you use, so this is a general guide. Enjoy and shake it, baby!

If you have some shake concepts or flavors that you'd like me to try out or attempt to replicate on the low carb end, let me know! I am more than happy to be the Shakeology mad scientist we all need. 😉

Long Term Challenge Schedule - 2016

Thinking about taking on a new challenge? Like to plan way ahead, like me? I took the liberty of planning out the rest of the year for us! Here are all of the challenges. Interested? Email me at photobombfitness@gmail.com or comment in the blog, "I'm interested." xoxox

LASIK Recovery Tips and Tricks that NO ONE is Sharing!

Lots of people have been asking me how I am doing and how the healing process has been since I had LASIK vision correction on May 24th. I am happy to report that I have 20/15 vision in my right eye and 20/20 in my left eye! I am being tested again in a few weeks at my next post-op appointment.

My eyes have some redness from the suction during the surgery, but it is painless and going away slowly. Most of it is hidden by my eyelids anyway.

I have decided to put a list of helpful things together for folks who are thinking about having the surgery done or who are already scheduled and preparing for LASIK. Before I had the surgery, I did a LOT of research, watched a lot of videos, surgeries, and read a lot of forum and blog posts about people's experiences. Here are a few things that I DIDN'T find elsewhere that have been super helpful for me along the way and I figured I should pass along. 

1. Bring or wear a hoodie on operation day.

For me, my eyes were super sensitive, even with the shields, sunglasses and my hand over my eyes. I used my hoodie as shade while I waited for car service and continued to do so for several hours, even inside of my apartment afterwards. The hoodie was also handy in the actual operating room, which is kept fairly cool for the lasers themselves.

2. Refrigerate your preservative free tears.

My surgical consultant recommended this to me on surgery day and it was awesome. The preservative free tears are a life saver anyway and you will need them hourly in the beginning, but even now when I don't need them as much, they are so much nicer when they are cool, straight out of the fridge.

3. Prep your house before you go for surgery. 

You will be able to see, but for me, even with perfect vision, I couldn't open my eyes for several hours because they were watering SO profusely. It was a challenge to put my medication drops in for the first few times as well, just because I was so light sensitive and my eyes had that foreign body sensation.

How can you prep? Put everything away. Don't leave anything on the floors. Make sure your meds and important stuff is within reach. Plan on taking a nap.

4. Have someone stay with you for the first 8-12 hours.

I was like a blind mouse, feeling my way around and praying that I would not trip on anything. I can not imagine what it might have been like if I had been alone on the first day, especially before I had a nap. I was very fortunate to have my husband home with me on the first day. He handled the kiddos, made food, and made sure I was woken up for my meds.  

5. Get audio-books!

Seriously. You will not be allowed to read or watch any digital devices on your first day, so don't plan on it. I had my surgery early in the morning and had a full day of boredom. My husband resorted to describing what people on television looked like while I listened in. I'm certain that audio-books would be a better choice.

6. Order and fill prescriptions before surgery day.

Most doctors will want you to bring your medications along on surgery day so that they can verify that you have them as well as provide after care instructions. If for some weird reason you don't to bring them ahead of time, make sure that your doctor calls them in for you and you have them all ready to go before your surgery.

7. Take the plastic seals off of all of your meds before you actually need to use them - before surgery.

Sounds simple and easy, but when your eyes are tearing up like crazy and you are afraid to open them, its damn near impossible to open up boxes, bags, and the plastic wrapping on your dropper bottles. Do this BEFORE the surgery. You'll thank me.

8. Have a few important things within reach of your napping place. 

You will need tissues for your watery eyes, water to stay hydrated and help with the healing and hydration of your eyes as well, your medication drops, tape for your eye shields, and Tylenol. I was in terrible pain for a few hours until the Tylenol made it all better. Only needed it once, but when I needed it, I really needed it and I am glad I planned ahead and didn't have to go hunting for it.

9. Don't overdo it. 

Your eyes will tire easily in the beginning and focusing might suck. Just rest, you just had surgery!!

10. You might get a build up of gunk on your eye lashes from all of the medications. Use the preservative free tears to help wash some of it off. 


I could not be happier with my result as of right now and I would recommend it to anyone who is brave enough. I am also happy to say that I have been cleared to go back to running and exercise as of today and I am so ready!!!!!!


Anyone thinking about LASIK? Drop your questions below or email me atphotobombfitness@gmail.com and I would be happy to share my experience.