Ain't nobody busy like teacher busy, right?? Are you ready to get ALL my secrets in how I stay healthy and keep the 40 lbs I lost off.  How I transition from home to work and back with a focus on happiness and calm? I'm so so excited to share my practical tips with you in this short and easy to follow guide!

This guide is the perfect strategy for meeting the weightloss and energy goals we have. Over the last 3 years, I have helped countless busy educators and others on a budget stay consistent, reach their health goals, and in turn, their eyes are lighting up more when they see their kids each day.

Interested in learning more about what I do and how it can help you, too? My full coaching services will help you stay consistent, and my free win the week guide can help you take the same steps towards your health goals today.

Here's to a WINNING WEEK for you!

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Free Win the Week Starter Guide!

Sunday, September 29, 2019

Holy Moly. This one is going to be nuts. Like extra nuts. Like I think I'm nuts for thinking I should do it. Either the results are going to be SICK - or I'm going to be SICK. Not really sure on that one.

This is one of those once in a few year programs that is NOT for the masses. It's for people who want to level up and push themselves hard. Real hard. Insanity with Shaun T is STILL one of the most popular programs so I know that there are more people out there who can do this.

6 Weeks of THE WORK is an extremely intense, training program created by one of the world’s top professional trainers and new Beachbody Super Trainer Amoila Cesar. This advanced-level training program is modeled after the training regimens Amoila creates for pro athletes and his celebrity clients. Over six intense weeks, he’ll take you through 36 unforgiving workouts to help you gain muscle, torch fat, and achieve results you’ve never experienced before. The program focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. His workouts are intense—your muscles will burn, your sweat will pour, and your stamina will be tested—but completing them all will help you gain muscle and torch fat in just six weeks. Don’t be surprised if Amoila and the cast drop a few f-bombs while they sweat it out. After all, these workouts are brutal, raw, and real. If that’s not your style, there are clean versions available on Beachbody On Demand.

This program is not for everyone so make sure you pass the Fit Test before you begin the program. If you want to achieve results, you gotta do THE WORK!
But if you are willing to try - Here are the details! 

Meet Amoila

Sample Workout

Save the Dates! 

9/30 - VIP Access available
10/7- 10/21 Coach Launch Facebook Group with Amoila
10/29 - Mini Coach test group.  (I still have to finish MM100 so can't start right away)
11/1 - Amoila is in MINNEAPOLIS!
11/18 - I will be leading a challenge group for anyone doing this to go through the end of the year.

Would LOVE to have a few brave souls do the full program starting October 1st to show the rest of us how it's done! Look over the details and fill out this form so I can get you started!

Cost & What's Included

If you do NOT have Beachbody on Demand

If you have a current BOD Subscription

6 Weeks of THE WORK

Wednesday, September 25, 2019

I'm so energetic and lively after the first week of school! - said No Teacher Ever. But every teacher does say, "I wish I had their energy!"

Everyone asks me all summer if I am excited to go back to school, and the answer is always YES! BUT! Yes, but I HATE the morning hustle and I miss my afternoon naps. I'm a girl that likes my sleep, and I'm not a natural morning person (though life dictates I do it anyway in this season). I actually also take a pretty icky medication for my brain condition that sucks the energy away. It's always a magical unicorn day when I forget to take those horrid pills the night before only to come back to the reality the following day when the side effects seem to multiply.

I used to spend the evenings binging Netflix and mindlessly scroll on Insta and Facebook following other teachers who just seem to be exuding energy all day! I mean, the bright colorful pictures and the TPT filled walls, the smiles for days and cheerful captions and posts.  And I was thinking that they must be new teachers and I could NEVER have that kind of energy. But 10 years in - almost 42 years old - I DO!

So when people ask me why I make healthier decisions - it ALWAYS comes back to energy.  Because that's what it takes to follow dreams and live our best days. I am so over wasting any more days not feeling good.

It took about a week of following my plans and programs to figure this out.  I was actually pretty astounded at the difference so fast. As I coach my challengers in my accountability group, I often drop these little nuggets into the daily posts.  When we start a program, we are often super tired and we think the exercise will drain our energy even more, but it's not the case at all! So here are some of my best - FREE for YOU! Because if I can help you follow your dreams, too, I will be happier.

My morning routine starts out just as I plan, dragging myself out of bed after hitting snooze at least once, stumbling downstairs to drink my lemon-y pre-workout mom crack unicorn juice, putting on the easiest workout clothes I have (usually from the day before), starting the warm-up before I'm even awake enough to talk myself out of it. I finally hit the grove and happy endorphins with about 10 minutes left.  That 30 minutes sets the tone for the entire day. All of a sudden, I am feeling my BEST - creative, confident, and productive. The earlier I can get myself up, the more sweet silent time I have before I have to start getting the kids ready. My alarm goes off again at 6:30 am and I head upstairs to get the kids and myself out the door on time.  The last 10 minutes are usually a frenzie and we are racing out of the house late as usual.

I still feel amazing and I make a cup of coffee in my office ready to greet the students and crush the day! Then at some point mid-morning, I crash.  I'm looking for a hit of chocolate or another coffee.  Something to spike my energy. And by the end of the afternoon I need another coffee just to make it through dinner and the "2nd job" of being a mom.

I love my work so much, but the energy struggle is STILL real. I have learned over the last few years that I actually have to be intentional about managing my energy and planning for those pitfalls. Most health decisions I make always come back to this.

Will this food/action contribute to or take away my energy and how do I respond?

Here's the lesson with the examples at the end!

1. Go to bed on time - and on a schedule. Friends, if you are scrolling social mindlessly - JUST GO TO BED! I try to go to bed at 9, but it usually ends up about 10 p.m. My day just starts better if I'm sleeping at 9, though.  Also "social jet lag" is when you drastically change your schedule on the weekends to make more room for fun.  Trying to get to bed about the same time each night even on weekends WILL impact your energy during the week.  I'm not saying don't have a fun night out, by any means, but just be sure you have your energy budget in mind when you say yes to one more dance.

2. Plan a morning ritual - whatever you want to do in the morning is up to you.  I recommend a self-care/love routine that includes exercise of some sort, mapping out your day, dreaming a bit, and personal development.  If you haven't seen MY morning routine - you can get it in detail here. This sets you up for a productive day. No matter what else goes to hell in a handbasket, you can be sure that everything starts clean and fresh with your routine the next day.

3. Eat a healthy breakfast - I was never a breakfast person, but your body really does need food in the morning.  A solid protein and fiber filled carb is energy inducing and brain food. Try making these sausage egg muffins ahead of time! I usually drink my daily shake! (Cafe latte with almond butter and extra coffee. YUM!) Pairing the carb with healthy fat and protein will help avoid the fast energy crash.

4. Mid-morning snack - PLAN for a dip in energy! Bring a piece of fruit and string cheese to keep you away from the chocolate drawer. Add your morning coffee with a splash of milk or cream if you really need it!

5. Lunch - Don't skip it!  If you are going to be eating at your desk or on the go, make an easy deli ham wrap with a whole wheat tortilla and laughing cow cheese.  Veggies and hummus also are pretty non-messy to keep your hands and laptop free of goo.

7. Mid-afternoon snack - plan for this, too! Mine is usually a Beachbar (the most amazing tasty balanced, clean protein bar ever #shamelessplug - seriously they are so good!) and 10 baby carrots.

8. Drink caffeine sparingly or not after a certain time. I also pair my afternoon snack with my mom crack unicorn juice (fruit punch for the afternoon) but I'm super careful not to drink it too late. The docs will tell us no more than 4 cups of coffee a day, and I'm still within this limit - even adding the caffeine from the natural tea in the drink. But drinking it too late will affect getting to sleep on time! And duh THAT is Step #1!!

9. Notice patterns and adjust! Do you have an energy crash at a weird time? Do you get up 100 times to go to the bathroom if you have a glass of wine at dinner like I do? Is there a habit in your day that you know is from being tired? Note those patterns and see how you can use nutrition, exercise and sleep to combat it.  Taking a quick walk around the school is always a good idea. (No running!) hee hee

Now for some solid examples that come up for me all the time:

1. Some #evildonutbringer brings the most AMAZING pastries from the local amazeballs bakery.  I ask myself - is this worth the energy crash and how am I feeling today? Sometimes the answer is yes, and sometimes it's no.

2. My sisters ask me to do a fun all day sister day on a fall Saturday afternoon. When I look at my calendar, I notice if there are commitments over the entire weekend, not just the day we are thinking about.  If I already have a big Sunday planned, I will choose a different Saturday. I know that I need one weekend day to prepare my energy for the week.

3. I really want to sleep in, but I know that getting up to do my workout in the basement will keep me focused and happy all morning.  When I sleep in, I feel groggy and crabby because those crazy endorphins didn't have a chance to release. (Excercise gives you endorphins, endorphins make you happy, happy people don't kill their husbands... remember that line?)

4. I reallllllly want that energy boost of an evening cup of coffee, but the most powerful thing I can do for energy is actually get a good night's sleep. So I'll go through a foggier evening, and hit the pillow on time.

I am blessed enough to live with a fellow teacher who gets it. There's no tired like teacher tired. But I do chat with my friends who have partners outside of education that just don't understand.  I mean, all we do is play with kids all day, right? We aren't sitting in cubes slaving over spreadsheets and so we can't possibly be so tired.  Ha!

Hope this helps!!

I also save some energy by planning ahead for the week - if you don't already have it, grab my Win the Week Guide here!

I Wish I had Their Energy!

Sunday, September 8, 2019