Category: challenge group

The Whole30 Challenge – Guest Post!

Have you ever reached a point where you just wanted to push a reset button for your body? Maybe you ate too many sweets during the holidays, maybe you indulged in one too many glasses of wine, or maybe you don’t feel great from eating too much processed food. Whatever your reason, you know that what you put into your body directly affects how you feel. When we don’t eat the right foods, we get sluggish, our brains get foggy, and unfortunately sometimes our pants get a little too tight. By cleaning up the way we eat, we can reverse these effects and feel better from the inside out.

WHOLE30

If you’ve never heard of Whole30 before, it is a 30 day eating plan that helps to reset your body through nutrition. It is designed to help you overcome cravings, repair your digestion, and determine how certain foods affect your body. Sometimes we eat foods that throw our body out of balance, and we don’t even realize it! By eliminating these foods for 30 days, we become more in tune with our bodies. Then, we learn how certain foods really make us feel after we slowly add them back to our diets.

HOW IT WORKS

For 30 days, we will eat only real, clean, whole foods. Meats, vegetables, fruits, healthy fats…all of the GOOD stuff, and none of the junk. We will NOT eat added sugar or sweeteners, alcohol, grains (including oats and corn), legumes (including peanuts and soy products), dairy, white potatoes, carrageenan, MSG, sulfites, or “Paleo junk” like grain-free brownies. We want to reset our bodies, not find ways to give in to cravings!

You can find more detailed info on the Whole 30 website. I also highly recommend the book It Starts With Food, to give you more insight into the program.

THE MEAL PLAN

I’ve eaten Paleo-style foods in the past, and I’ve even started the Whole 30 a couple of times before. I’ve found that is the biggest predictor of my success is how well I plan in advance. If I don’t have a meal plan in place, or don’t have my fridge stocked with “approved” foods, I will fail. If I have junk food easily accessible in my pantry, I will fail. So I know that I need to have a plan that keeps me 100% on track. Here is my meal plan for week 1:

I also will be prepping as many meals in advance as possible. Chopping veggies for snacks, making salad bowls for when I need to grab and go, and throwing crockpot meals into a freezer bag so I can prep dinner as quickly as possible during the week (super important when I have a 4 month old attached to my hip!).

In addition to hitting that reset button on my nutrition, why not also reset my body and mind at the same time — with 30 days of yoga? Check out Leigh’s post on yoga, the Whole30 and mindfulness in our daily life. She will post short yoga practice videos, varying in style, for you to try at home.

Want to join the group? Click here! We would love to have you join us for the next month.

Amanda Seghetti is a fitness professional, social media influencer and mom of 3 based in the Denver area. Go check out her blog, Phoenix Fitness and give her a follow on Instagram.

Finding Myself Again

Do you remember me?

Frankly, I barely remember who I was…what made me tick, what inspired me. The past 6 years have been consumed by pregnancy, toddlers, play groups, pick ups, drop offs, cutting over 11 million grapes and changing enough diapers to earn a Pampers reward to Cancun.


For a while now (and maybe still, to a degree, I mean, they give me a LOT of material), I let my kids identify me. And before them? Well, I really don’t even remember.

But this is me now:

* legitimately confident, not faking it till I make it

* a work in progress, not a final product that is outdated and unchanging

* healthy, energized and strong, not “skinny fat” or struggling with being comfortable in a post-partum body (x3) body

* being an example, not looking for one

* knowing what I’m meant to be doing and earning an income from what I love and working with a team of inspired and supportive partners, not filling in the gap for a paycheck earned by work I’m just *doing*.

I have a CLEAR as day view of ME now. It just took a while to get here.

Do you remember you? Who are you NOW? Do you need help getting there? Maybe I can help.

What is Clean Eating?

You might be sick of hearing the phrase “clean eating” by now!!  But, I’ve found along this fitness and wellness journey, is that the key to my successful weight loss (and keeping it off) was and is not exercising religiously – it is all what I eat! I’ve been following the principles of clean eating (I actually prefer to call it conscious eating and I’ll more into that later) for almost 4 years now.

clean_eating_basics

But, what is clean or conscious eating?

Clean/conscious eating is eating food in its simplest form. Veg, fruit, nuts, “good” fats. Minimal processing, minimal ingredients, not a lot of added sugar. Cooking, prepping and planning more and eating out less, making boxed meals less, etc. You’ll also find that in a lot of cases, you’ll actually save money on certain things by making them yourself!

This change in thinking doesn’t happen overnight and it is best done literally one ingredient, household staple or recipe.

I need to stress that it is not healthy to obsess over the ingredients.  When you can choose “clean” – do it.  But things like breads and tortillas are hard to find with minimal ingredients simply because they need to stay fresh.  Pick the whole grain option, the less sugar added option, etc.  We don’t want your mindset swinging the other way to obsession. This is why I prefer the term “conscious eating” over “clean eating”….make the best choices when available, within your budget and time constraints, and you will still improve your health.

Live by the 80/20 rule and you can’t go wrong!  80% of the time choose healthy and 20% indulgences will create a nice balance and a great habit without obsessing or negative relationships with food.

But, will I lose weight just by eating “clean”?

The short answer? Possibly.  You’ll like stay fuller longer from fiber-rich food and quality proteins but you’ll still need to be eating the right amount of calories to create the deficit needed for weight loss. The hotly debated “Calories in, calories out” vs “all calories are not created equal” is a topic for another blog post.  That said, hopping on My Fitness Pal or a similar app and tracking your food (either briefly for an idea, or longer term) is a great way to find out if you are eating too much for your goals.

Related: How Many Calories Should I Be Eating?

If you would like to join my free clean eating group on Facebook, please email me and I can add you!  We share lots of recipes, do mini-challenges and offer tips on meal prep and planning too!

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Be the Example.

It has been a long day.

It has been a long week.

I’m sitting here unwinding, thinking about everything I do on a daily basis. 

I’m getting even more exhausted just thinking about it.

I don’t need to list out the things because if you are a mom reading this, whether you stay at home or work out of the home or work AT home (like me), then you know.

You know how it feels to try and hold on to the ONE thing that you can do for you.  For some, it is taking 20 minutes during a rare moment of quiet and reading a book.  For others, maybe its catching up on a mindless reality show.  

For me?  It is hands down, without question, my workout.

Sometimes, I second guess myself and think that it might be presumed to be a selfISH action.  To have a personal fitness goal.  But I forget and I have to remind myself – they are watching.  

My workout isn’t selfish. While it benefits me in all the physical ways that we know exercise is proven to do, it also clears my head.  It gives me focus to move on to the mile long to-do list.  My workout benefits this whole household. And those small people? They see how important it is, to me, for me, for them.

I’m lucky if I get to squeeze in an extra 10 minute ab workout.  I’m even luckier if I get to make it to the gym to actually TAKE a class, rather than just teaching one.  

Its easy to lose focus on those personal interests and goals when everyone around you needs something – food, drink, attention, extra time.  Those things all come first, all the needs are always met….but the non-negotiable is still my workout.  Whether it is squeezed in during nap or while the littlest one helps “sweep” the floor, once there is a moment of still, I press play.

And after I’m done?  I’m refocused.  Recharged.  Happier.  

I know that it takes a big mental change, especially for moms, to come to the decision to make a lifestyle change.  To be healthier, to set an example, to feel better overall.  I can’t tell you do “just do it” or “schedule it” because we know that isn’t always the reality.  

But I will tell you to take it one day at a time.  Make it non-negotiable. 

“I will work out twice this week.”

“I will go for a run on Saturday.”

“I will take a strength class at the gym this week.”

Set the small goals, achieve them, feel successful and build the habit.  A habit is just like a muscle – you need to work at it to make it strong.

You deserve it.  Because it isn’t just for you.


Free Fitness Challenge!

Everyone loves a free fitness challenge!!

Each day during the month of February, I’ll be posting a mini-workout to incorporate into your workout schedule or if you are a beginner or just short on time, you can use these moves on their own to improve your fitness level! 

Email me at leigh@thefiteffectnj.com or fill out the Challenge Group Application to join! There’s still time to get in on the fun!