Tea Time Tips: It’s a Date
Posted on November 18, 2013 Leave a Comment
Make your workout a priority in your day and not just something that you will do if you can squeeze in the time.
Bathing and Motivation…Recommended Daily
Posted on November 11, 2013 Leave a Comment
It’s Monday, which means it is time for “Tea Time Tips” with Coach Callee. Today I discuss a short and sweet tip for finding external motivation to help get you through the week, and one step closer to your goals. Would love for you to share your quote after watching!! Happy Monday…BE AWESOME!! http://www.rootstrengthfitness.com
Marathon Meal
Posted on November 7, 2013 Leave a Comment
Take a quick minute to think of someone that spends FOREVER eating their food. You know, the person who chews each bite like they are running a marathon (i.e. taking a LONG time). I bet at times that person annoys you, because while you are done eating and wanting to move on with your day they are still slowly treasuring their meal. Let me tell you friends, that I am one of THOSE people. I am certain that it drives my husband crazy (probably others, too). I get invited to lunch at our local diner with the cowboys often, and they end up politely spending at least 10 minutes waiting for me to get done. I’m pretty sure that if they have work that they have to quickly get back to, they don’t invite me. And I don’t blame them. It really doesn’t hurt my feelings. I’ve always been a slow eater. Don’t know why. Just a quirk, I guess.
Turns out, apparently, that my quirk isn’t ALL bad. Annoying, possibly. Good for me, also possible. There have been several studies done on how eating slowly helps your metabolism and helps you feel full faster (that is a mouthful…I dare you to say that 10 times fast)! According to a Harvard Health blog post, your brain has to be able to connect with your body when eating in order for you to recognize that you feel full. If one eats too fast, for example, there might not be enough time given for the hormonal cross-talk system between stomach and brain to work. The theory is that eating slowly will allow this “talk” between systems to work, resulting in less food consumed. It takes about 20 minutes from the beginning of a meal for our brains to send out a signal of being full and satisfied. Do your meals last that long? Even as a slow eater, my meals don’t always last that long.
Other benefits of slow eating:
- improved digestion
- unintentional smaller portions, and longer-lasting satisfaction
- better hydration
Am I trying to tell you to eat as slow as grandma (and, yes, I have one of those grandmas! Maybe it’s genetics?!)? Not necessarily. But slowing down at meal time even just a little could have benefits to your health that might have been missing!
Tea Time Tips: Halloween Hangover??
Posted on November 4, 2013 Leave a Comment
Technology was not my friend last night, so bummer for you I don’t have a Tea Time video of myself to share. haha. But I still have some Tea Time Tips to share with you on this Monday morning!
Are you suffering from the Halloween Hangover (i.e. too many unhealthy indulgences in a short time span)? Do you have a jack-o-lantern (or three) full of a candy store variety? Will this said bucket (or three) continue to tempt you for days, months, maybe even a year to come until it is ALL gone?
The good news? I have a few tips that might help you resist that temptation.
#1: Just because you have a big bucket (or three) full of candy does not mean that you HAVE to eat it! I recommend choosing a few of your (and your kids) favorite kind. Put it in a little Ziploc baggie and store it with the rest of your snacks. Ration it out and then find an alternative way to get rid of the rest of your candy store (aside from your stomach). Get creative. Re-gift it for Christmas even…I find no shame in that. haha. You really don’t need buckets of candy nagging at you for an entire year.
#2: If you are like me, don’t stash it in a secret spot thinking that it will make it harder for you to give in to the call of the candy. Even as an adult, I still like to go searching for hidden Christmas presents because of the intrigue of the unknown. Hiding the candy will NOT keep you (or children) away. Trust me!
#3: Did you manage to rid of the massive amount of candy somehow, but still have a sweet tooth? My sweet tooth never goes away. What do I do? Sometimes, I do indulge in my favorite treats. No guilt about it. But I know that I need to have an arsenal of sweet options. Otherwise, I might just go hog wild and eat a TON of chocolate ice cream. Ok, maybe not that much. I recommend making “healthier” sweet alternatives to stock up on. Just last night, I made these sweet babies and stocked them in my freezer for future sweet tooth attacks.
#4: If you really over did it with the sweets and feel like you need a reboot to the system, ask me about doing a Shakeology cleanse or for more info on my “Survive the Holidays” Challenge starting on November 18th!
Have a GREAT new week! And don’t forget to BE AWESOME 🙂
~Coach Callee
Find me on Facebook: Root Strength Fitness-Callee Peebles
No-Bake Chocolate Shakeology Cookies
Posted on November 4, 2013 1 Comment
Chocolate Shakeology No-Bake Cookies
I made these sweet things last night to help me recover from my Halloween sweet tooth. They are super easy to make. I recommend digging in with your hands to mix it together (kind of like when you mix meatloaf). It’s fun, and messy (if you like that sort of thing). Store in the freezer for future use. Enjoy!!
Shakeology No-Bake Cookies
(makes 24 servings, 1 cookie each)
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: none
1 cup Chocolate Shakeology
1 cup all-natural peanut butter (or almond butter)
1 cup quick-cooking rolled oats
1/2 cup raw honey
Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well with a rubber spatula or clean hands. Roll mixture into twenty-four balls, each about 1-inch in size. Flatten each slightly so that it is shaped like a traditional cookie.
Optional: roll balls in crushed nuts, oatmeal mixed with a little cinnamon, whole-grain graham cracker crumbs, or unsweetened coconut flakes.
Tea Time Tips: Starting Your Week Off Right
Posted on October 28, 2013 Leave a Comment
Good morning Root Strength friends, and welcome to the very first weekly video in my series titled “Tea Time Tips” with Coach Callee. It is my goal in these short videos to provide tips that might help you find balance in your daily life, physical fitness, health/nutrition, and soul. So, grab your cup of tea (or coffee if that is your thing…i.e. most people), sit back, take some notes if you find it that important, and enjoy some tips to help get your week started off on the right foot! Be you. Be strong. Be AWESOME.
Surviving the Holidays Challenge
Posted on October 21, 2013 Leave a Comment
Why start a fitness challenge amidst the gloriousness of Halloween candy, Thanksgiving turkey and pie delight, and Christmas cookies galore? The Holiday season does not have to be a time where we give up all hopes of achieving and/or maintaining fitness goals. It does not mean that you have to give up all of the food comforts that the Holiday season brings, either. So, how do you survive the Holiday season without gaining 20 pounds of pumpkin pie indulgence? Join my “Survive the Holidays” 45-day fitness and nutrition Challenge!! Grab an accountability partner and commit.
What will you get out of this Challenge?
*An at-home fitness program of your choosing from the amazing Beachbody fitness library
*30-day supply of Shakeology…the healthiest meal of the day. Drinking Shakeology every day will help aid in weight loss, increased energy, and perhaps one of the best “side effects” for the Holiday season…help decrease cravings.
*Free 30-day Team Beachbody Membership where you can track your workouts, enter to win $$$ and prizes, search healthy recipes, and more
*Support from ME, your fitness coach and biggest fan along the way!!
*Support from peers in our Facebook accountability group
*TIPS for finding healthy alternatives to Holiday indulgences, finding balance in your everyday life, fitness, nutrition and MOTIVATION!!!
*Learn to take charge of your life, your fitness, and your health while still being able to enjoy the Holidays and all that they are!!
Sign-Up Deadline: Wednesday, October 30th
START DATE: Monday, November 18th (two weeks before Thanksgiving)
END DATE: Wednesday, January 1st 2014 (Ring in the New Year with a new YOU!)
Sound intriguing? Contact me at rootstrengthfitness@yahoo.com for more information or like me on Facebook “Root Strength Fitness-Callee Peebles”
Stressed is desserts spelled backwards…coincidence?
Posted on October 1, 2013 Leave a Comment
Have you ever been just one fork length away from devouring a massive piece of chocolate cake? One armful away from a dozen doughnuts? One step away from a basket of heavenly fried yumminess? No. Don’t judge. Let’s face it…emotional eating is sometimes inevitable. Emotional eating, in my opinion, isn’t an issue. Emotional overeating, or mindless emotional eating, however, is a different story. I will admit that when I’m stressed out, I really crave sweets and comfort foods. There have been times where I’ve chosen to eat multiple bowls of chocolate ice cream, and yes, even an entire box of Eggo waffles instead of making a healthier, more responsible choice. It tasted really good and made me feel good in the moment. The downfall to these decisions have always been how I felt AFTER consuming said amount of food. Tired, just as stressed, and often sick to my stomach.
Last night was one of those nights. I was stressed out about a loved one’s health. I wanted to stay home and worry (probably consume some of the chocolate ice cream in my freezer). What stopped me? I had a commitment to others to teach a fitness class. The whole drive into town I was stressed out and not wanting to go there. Once I walked into the classroom and saw the committed few that came to class I almost instantly felt better. We got our blood flowing, muscles heated up, and the sweat flowing. I threw away the negative energy I was feeling and put it into teaching a class, into working out, into helping others get the great feeling of a workout. I can guarantee you that if I had stayed home due to stress and worry, I would have felt even worse about things. I probably would have consumed multitudes of “dessert.” I wouldn’t have given myself or others the chance to feel the relief and surge of happiness you get after accomplishing a workout.
If you find yourself on the verge of overindulging, I urge you to stop and think about the choices you might make when overcome with emotions and stress. Will eating large amounts of indulgence REALLY make you feel better? Or would you be better off doing something that feeds your soul? Take 10 minutes to read a book for pleasure, take a shower and style your hair just because, pop in a workout video, or call up your buddy and head to a fitness class. If you feel that emotional eating will provide some comfort, it is ok. Being mindful is the key to creating any healthy habit!
Full Circle
Posted on September 4, 2013 Leave a Comment
Let’s face it…not everyday is filled with roses and puppies. Sometimes it is hard to find the silver lining in things. We wake up on the wrong side of the bed. One too many things end up not going our way. Maybe your day just seems destined to not work out as planned. Many of these “things” or circumstances are out of our own control. Do you know what you do have control over, however? Simple: your frame of mind. You have the ability to put your happy pants on. You can choose to throw in the towel, be stressed, or have a negative attitude about all of the unfortunate. OR, you can do your best to find a source of happiness, to forget about the things you can’t control and focus on things you can. Take a lesson from the video below and turn your bad day into good by “giving a little love.” It just might go full circle and find its’ way back to you.
Project Dream Board
Posted on August 11, 2013 Leave a Comment
Calling all dreamers!! Do you need a unique and useful way to help display your dreams? Do you need to get them out of your head and into plain sight? Let me help you turn your dreams into reality by showing you a simple, visual method. I have always been a big dreamer and goal setter, but hear me out when I say that sometimes dreaming is all the further it gets. It is so much fun to think about all of the neat things one could do in this lifetime. I spend a lot of valuable time thinking through and designing business schemes, our family dream home, an amazing vacation idea, what I want to accomplish in the next year, etc. However, I rarely take the time to actually write it down and put it somewhere I can look at and continually reflect upon. Not writing it down is most likely the reason that I am nowhere near accomplishing all of those dreams. I might think about something one day, and the next day it is gone, lost in the atmosphere of my brain somewhere. How does one, then, translate that thinking into action? I don’t want to just dream anymore. I want to make things happen. How about you? Project Dream Board here we come. Get those dreams displayed, so you can work towards achieving them day by day.
To begin, I recommend finding the time and place to sit down and truly reflect on the things you want to achieve in life. It is important to think long term and short term. For example, when I did this I started with my large dreams and created a bucket list of things that I would love to do in this lifetime. We are thinking large scale here. I don’t think there is anything wrong with dreaming big. We are often the only ones that hold us back from achieving something. Believe that you can do it first. Then make a plan to work your butt off to get there. For short term thinking, I created a list of things I want to achieve for the current year (2013). I then collapse down into monthly goals, weekly goals and daily to-dos. Keep your large-scale dreams in mind when collapsing down. Do your yearly goals help you move towards achieving a large-scale goal/dream? For example, one of my bucket list items is to attend the annual Beachbody Coach Summit (an annual gathering of Beachbody Coaches for business training, networking and fun). I made sure that at least two of my 2013 goals aligned with helping me get to Summit (i.e. achieving Emerald status, holding Challenge groups, achieving fitness goals like running a ½ marathon). My weekly and daily to-do lists should consume of things helping me get to Emerald status, run training, etc. Does this sound overboard and overwhelming? Don’t let it. Once you have a system set in place and you get the hard work done, I promise that you will start seeing results.
Reflection done? Now comes the fun part. Find a spot in your home (or workplace) that you see EVERY day. Make this the place for your Project Dream Board. For me, it was in the kitchen by the Keurig machine and my blender. I drink tea and make a smoothie everyday. There is no getting away from seeing my goals as a reminder if I place them in this spot. Find a spot, and make it your own. Display it in a way that will inspire you and remind you of the things you need to get done. My spot needed a little love at first. Disclaimer: I should also add “get a higher quality digital camera” to my goal list. I’m not a photographer, so bear with me here 🙂
I enlisted a little helper to spruce up the place with some paint over the wood paneling.
Gather up all of the materials you might need for displaying your items. I think I only spent about $25 on this entire project. I used left over paint for the wall; bought the corkboard squares, marker board weekly planner, large corkboard, and some fun push pins. Then, I typed up all of my goals, printed some pictures for fun visual reminders, and displayed away! It doesn’t have to be anything fancy or interior designed. It just needs to inspire you to take action.
I decided to name the place directly behind the mixer and coffee machine “Command Central.” This is where I have each week’s activities outlined, my current workout program, and daily to-dos (need to get those done!). By placing short-term things that must get done directly behind the mixer, I know that I will look at them each morning.
I split up the four smaller corkboards into “dream” “goals” “motivation” and “food” categories. Feel free to create as best suits you. These captions made sense for me.
I have to keep it real here for this next one…brown bananas happen often in our household. Any recipes for ripe bananas would be much appreciated!! This board is also blank, because I have yet to create the week’s meal plans. I should have listed it on my goal board, but planning out our family meals is something I wish to improve upon. It is my hope that by placing recipes on this board, I will remember to cook them and shop ahead for the ingredients that I need!
There you have it…a Project Dream Board. I challenge you to create one for yourself and share it with me! “Like” me on Facebook (www.facebook.com/RootStrengthFitness), upload a photo of your Dream Board and help inspire others to start achieving their dreams!!! Who knows, there might even be a prize for those that share 🙂
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