Healthy Holiday Travel Tips

Staying at relatives homes can be challenging when we have a usual routine of exercising and are trying to eat healthier.  For me, I'm not usually away overnight at anyone's home during Christmas time, BUT these tips help me ANY time I'm traveling!

Here are a few tips to help with holiday travel and staying at other people's homes during the holidays.

Pack snacks that do not require refrigeration – almonds, lean jerky, nuts/seeds, whole fruits, some veggies, WATER!!

Pack a cooler with snacks for the road so you aren’t tempted to stop at the jiffy store or rest area vending machine.  Easy examples are yogurt, cottage cheese, cheese sticks, washed fruits, washed veggies, hummus, hard boiled eggs, deli meats

Take your laptop with you – you can play your workout DVDs in a room with the door closed and don’t have to bother everyone else for the TV.  You can wake up early and have your workout finished and enjoy your day.  This is what I do anytime we are staying away from home – it works great in hotel rooms because they usually don’t have DVD players.

Don’t skip meals trying to save room for calories later – you’ll end up eating too much later

Make a trip to the grocery store as soon as you get into town – this way you know that you will have healthy foods for you and your family.

Decide ahead of time which foods you will splurge on.  Which foods are worth it to you?  Don’t go overboard, but it’s OK to have a treat!

Pack plenty of bottled water in the car – plan for the number of days you will be gone and be sure that you have enough.

If you will be eating out while gone, think about the types of foods that each restaurant will have and make a plan.  Plan what you will order so that you aren’t tempted to order the unhealthy choices on the menu!

Instead of snacking on the crackers, chips and dips make sure to snack on more of the vegetables and fruit.  If there isn’t a veggie & fruit tray – make one for everyone!

I always pack my Shakeology and blender when I go out of town.  I NEVER leave home without it!  This is the easiest way to ensure that I am able to have at least one COMPLETE, NUTRITIOUS MEAL to start my day.

Hopefully these tips will give you a few ideas that you can incorporate into your routine to make the holiday season a little less stressful and a little more healthy!

New Year Stronger You Health Bet Challenge

THIS is a New Year’s Resolution REVOLUTION!  
My {{{ New Year, Stronger You }}} Health Bet Challenge officially begins January 3rd, 2017 and runs through February 5th.

This is a commitment to live healthier, be healthier and take control of our health.

This is not a fad diet.  This is not a quick fix.  This is not a short term solution.
I understand busy.  I understand working full time.  I understand the struggle to balance our own health with so many other responsibilities.  I honestly believe that we CAN have a balance with our own health & fitness and the rest of life.  We can have all of these things together!  

You and I, together, are going to commit to living a healthier lifestyle.  Together we’re going to change our habits, create new habits, live healthier and still enjoy life!   We’re striving to take steps each day to eat healthy & exercise.  But, we’re not worried about being perfect with every little thing.  Life happens sometimes, I totally understand that!

Together, you and I, are going to bet on ourselves.  We’re going to bet that we will succeed.   

We’re going to bet that we will begin 2017 by being our healthiest and feeling our best!

During this challenge, as your Coach, I’m going to share with you meal plans, recipes, nutrition tips, fitness tips, give you complete support and connect you with an entire group of women on the same mission to live healthier.  I will help you see that health and fitness doesn’t have to be complicated! 

With me as your Coach, proper nutrition, effective workouts and total support, you will absolutely be successful with your health and fitness.

As a Coach, I’m partnering with Beachbody, to bring you THE most amazing          {{{ New Year, Stronger You Health Bet }}}.  Beachbody is also betting on US, betting that we WILL SUCCEED.  They’re upping the stakes, beginning the prize pool at 2 million dollars and going up to 3 million!  This prize pool will be divided among all of us as a reward for being consistent with a couple daily, healthy habits.  It’s that simple!

When you join this support and accountability group, there are a few things required of you.  These commitments from you will be your catalyst for success with your health and fitness.  

1. You must commit to making me your official Coach.
2. You must commit to working out, with a Beachbody exercise program, at least 3 days per week.  Who can’t make that happen?
3. You must commit to drinking Shakeology at least 5 days per week.  And of course the more consistent you are with Shakeology, the healthier you will become on the inside!
4. You must commit to logging your workouts and Shakeology using my exclusive challenge tracker app.
5. You must commit to interacting with our private group, checking in and supporting each other.  Because, success is so much more fun with a FitFamily!

This is what you’ll receive from me as your Coach:

1. Complete support, encouragement and accountability when you need it!  And access to an online community of women who also want you to succeed.
2. Daily check-ins from me to help you succeed.
3. Meal planning tips, clean eating tips, recipes and real-life tips to help you succeed.  You will have an amazing nutrition guide provided with each program and your daily dose of Shakeology.
4. Support from someone who’s been on both sides of healthy and understands the struggles each day.
5. A super cool early bird prize for those of you who commit with a challenge pack and join our group by 12/23/16.
6. A free copy of the super helpful Fixate cookbook when you commit with a challenge pack purchase and join our group by the final deadline of 12/29/16.   (so you early birds get 2 free gifts from me!!)

Now that you’re crazy excited for this 
{{{ New Year, Stronger You Health Bet Challenge }}}, there are a couple things that you need to do.

1. Get EXCITED for what is about to happen in this group!  I’m serious, it’s going to be THAT GOOD!
2. Complete the application below.
Once I’ve received your application, I’ll be in touch via the email that you provided.  We’ll begin deciding which program is perfect for you!

🎄 ☃️21 Days of Fit Tips for Christmas! 🎄 ☃️ Days 1 through 13!

I thought that it would be fun to put all of my tips into one post in case you all missed any of the daily tips so far!  Today, we're on Day 13!  

Tip 1: Water. Infusing your water with fruits, vegetables & herbs is a great way to liven up the flavor!!

Water is the simplest way to help our body's organs AND brain function at their best!

Tip #2!
Frozen or Fresh Vegetables? Which is better?
BOTH are great for us!
I LOVE frozen vegetables because I don’t have to worry about them sitting in the refrigerator drawer and rotting before I use them! We all know that sometimes the best intentions at the grocery store don’t necessarily mean that the food gets cooked at home! Right now I have fresh broccoli in my refrigerator that’s seen better days! And you can buy in bulk so that we always have vegetables for meals and don’t have to think about it! During winter it can be difficult to find fresh produce and it’s sometimes expensive!
Is frozen produce as good for us as fresh?? YES! Frozen produce is often flash frozen at their peak ripeness which means they are the most nutrient packed when chosen for freezing.

Tip # 3. FOAM ROLLING!
Are you a roller?? 
What's your favorite area to roll?
For me, standing all day, using my chest muscles all day to open prescription bottles and holding the phone with my shoulder...I LOVE to roll out my back, hips, quads and hamstrings!!

Foam rolling helps promote blood flow, breaks down scar tissue, helps to lengthen muscles, reduce pain & soreness, increase range of motion and help with muscle recovery!

Tip #4  Produce wash!  
Water alone does not remove pesticides, wax and junk from our fruits and vegetables. 
My favorite brand is from Eat Cleaner, but there are many more to choose from!

Tip #5!  Create a FEW playlists!  Having different playlists ready to go for different moods and times of day is the perfect way to help us feel better!
Music just makes me feel good!  Being healthy is all about feeling good!
Create playlists that made you feel good when you’re blue.  Playlists that make you feel energetic before a workout.  Playlists that help you power through a workout.  Playlists that make you want to dance.  Playlists that help relax you.

Tip #6 -- have a master recipe file on computer and/or favorite recipes marked in a few of your favorite healthy cookbooks for quick and easy ideas.

Tip #7 -- meal plan for your week! This makes the week much easier because you don't have to decide each day what's for lunch & dinner.

Today it's a SUPER practical tip that we can ALL use!
Tip # 8 - How to get that smell out of workout clothes! Or any clothes for that matter!

-- Don't leave wet clothes wadded up, lay out flat to dry.
-- Wash as quickly as possible
-- Don't use fabric softener on workout clothes because the film can trap bacteria
-- During rinse cycle, pour 1/2 cup baking soda or squeeze juice of one lemon in rinse cycle during wash
-- Use laundry detergent designed for sports or that already has baking soda
-- Soak clothes for 30 minutes pre-wash in white vinegar + cold water to kill bacteria
And if all of this fails, throw away the stinky clothes & save the nose of your neighbors during your workout!

Tip # 9 - STRETCHING!
I absolutely incorporate stretching after every single workout and even on my off days!

My favorite stretch has to be the pigeon!
#1 reason - it just FEELS GOOD! It's relaxing & therapeutic 
#2 - a flexible muscle is a stronger muscle 
#3 - it helps decrease soreness
#4 - it helps increase range of motion

Tip # 10!! Fitness & Life Journal!
Are you a journaler? Do you write goals? Do you track goals & accomplishments? Are you a pen & paper kind of person?
For me, it's super empowering and satisfying to write my goals, accomplishments and thoughts on paper. I've been an insoncistent journaler up until a week ago when I decided I would give this my real effort. And after a week of consistent work daily, I'm so excited about how good this makes me feel!
My goal is to consistently & daily write in this exact journal until I've filled the whole book. This is my favorite book from all that I've looked at! Now it's my FAVORITE way to help track fitness goals, health goals, life goals and reflect on the day to remember what we're grateful for!

Tip # 11
Drink more water!
I dare you to post a pic in the comments below of your water bottle today!!
Anytime I’m slacking on my water goals, I feel sluggish, have a headache and just feel plain blah!  But as soon as I chug a glass or two, I’m feeling better absolutely have more energy.  AND a cute water bottle will help with our drinking motivation!!

Tip #12 -- Find healthier alternatives for foods that you love & crave.

For example:
I love salad dressing. I tried many different homemade versions until I found one that's healthy and I love! So I'm not tempted by unhealthy dressings.

I love sweets. Anytime I'm craving sweets, I try eating fruit instead. And 98% of the time the fruit satisfies my craving.

I love chocolate. When I crave chocolate, I try to have my chocolate Shakeology instead of sugar loaded candy. Either as a shake, chocolate bars or chocolate cake.

I love peanut and almond butter. Instead of the sugar loaded varieties, I eat the all-natural lower sugar alternatives.

I love pasta. But I also know that wheat products promote inflammation. So I've found quinoa pastas that are super tasty and satisfy my pasta cravings.

I love milk. But I also know that dairy products promote inflammation in our bodies. I've been using unsweetened almond milk for a few years now and love it.

Tip #13 - Unplug. Rest. Recharge.
I think this is my most important tip of all. And definitely my most favorite tip of all!

I've spent most of this weekend unplugged, resting my brain & recharging while enjoying time with Burney celebrating our Anniversary.

Chocolate Shakeology "Cake"

Oh my goodness guys!  You’re going to absolutely LOVE, LOVE this “cake”!  It’s the healthiest cake you’ll ever eat!  (and yes, all of the exclamation marks are necessary  :-) it’s that good!)

Ingredients:
1 scoop chocolate Shakeology
¼ tsp baking powder
1 egg
Dash of salt
3 tbsp unsweetened almond milk
Almond butter or peanut butter (for topping or to mix into cake)
Mini chocolate chips (I use dairy, gluten free)

Directions:
1. Spray coffee cup with coconut oil spray or non-stick spray
2. Mix egg, baking powder, salt and almond milk in cup
3. Add Shakeology into mug and mix very well
4. Microwave for 1 minute 30 seconds
5. Cool slightly, turn out onto plate
6. Top with almond butter, chocolate chips, chopped nuts, etc
7. ENJOY!!!

Transformation from Core De Force!

You know when you just know?  When you just know that you need a change?  Something to push you out of your comfort zone?  Something to push you to be stronger?  

These last 30 days have absolutely been my push, my reminder that change is good and the confidence booster that I most definitely needed.  I can see how my body has transformed over the last 30 days, but most importantly I’ve can feel how my mental strength has transformed.  THIS is what makes me excited, energized and ready to go for more!

If you want to read more about the Core De Force program, click here for my other post explaining more details of the program.

Core De Force Low Down

What I’m most excited about from the last 30 days with Core De Force are the NON-SCALE victories!  

In 30 days, with Core De Force workouts, the nutrition guide with clean eating (THIS IS KEY!!) and Shakeology every single day, I’m excited with all that I’ve accomplished.  I’m also excited with how good I FEEL physically and emotionally!  Before I share my results, remember that we had Thanksgiving day & weekend to deal with while I completed my first round of workouts ;-) 

I’ve experienced an emotional transformation like no other workout before.  These workouts make me feel empowered, strong, more confident and more mentally focused each day.  These types of workouts absolutely increase the endorphin release and literally make me feel happier!   

Then there’s the actual body transformation that I’ve seen.  I’m physically stronger because of the body weight strength training from this program.  Muscles in my arms and back are most definitely more defined and that makes me so excited!  My upper body strength has always been weak, but this program has helped me gain upper body strength.  My leg muscles are also more defined and I didn’t expect this!  AND as you can see in the picture below, the back of my thighs are less cottage cheesy!!  YAY!     I have new muscle peeking out all around my core that really makes me happy!  I can feel that my core is stronger because with each workout, I can do a little more, twist a little more, I have more power in my punches and kicks and more core strength during push-ups.   My coordination has improved because of the kicking and punching combinations in the mixed martial arts workouts.  

Now, let’s talk about the inches that I lost with this program. 

Waist – 1 inch GONE

Hips – 1 inch GONE

Abductors – 2 and ½ inches GONE

Thighs – ½ inch off each thigh for a total of 1 inch GONE

I know exactly what has helped me have SUCCESS with this program!

1. Clean eating with the nutrition guide and correct balance of types of foods included in Core De Force.  

2. Shakeology!  Every. Single. Day!

3. Portion Control because even when we eat clean, we can still overeat. 

4. Super EFFECTIVE workouts that combine mixed martial arts and strength training.

5. SUPPORT from my challenge group to keep me on track, accountable and focused.

All of these results are the reason that I’m going in for round 2!!  I started round 2 today!  And I cannot wait to see what’s going to happen over the next 30 days! 

Finish Healthier, Finish Stronger Project

The month of December & the entire Christmas season is such a wonderful time of year! BUT this time of year can also be stressful, super busy and emotionally draining. All of these reasons and so much more can cause us to lose our joy, allow our health to be less important and can cause us to feel even more stressed and tired.

I'm beginning the {{{ Finish Healthier, Finish Stronger Project }}} for a couple reasons. This is my most stressful time for me as a pharmacist because my pharmacy is steadily busy with sickness during this season. During this time of year it's very easy for me to become so stressed and tired that I begin to just go through the motions, lose focus on my health and not enjoy this amazing Christmas season.  And this season I don’t want to lose focus on my personal health goals, have too many treats or feel like I’ve failed!  

I know that challenge groups work!  I’ve experienced personal success with the help of challenge groups and have watched my challengers have amazing success!

And because I know that there are a few other ladies who are feeling as though they've lost their focus on health, are feeling the stress of the season and the overwhelm during this time of year, this project is for ALL of us who need to feel healthier and feel stronger to finish this year with a bang!

The last month of this year shouldn't be our most unhealthy month, is should be our healthiest! This way we can end out the year feeling amazing, feeling strong and having so much more energy to start the new year off strong!

This project is ALL about our health, strength, happiness and how good we feel! For 31 days, we will focus on what brings us joy, what keeps us healthy and what makes us feel good.

 

You will have me as your Coach for complete support, encouragement and inspiration each day to continue this health journey through the busiest time of year.  You will also have the support of our challenge group, your virtual fit family!  We’ll all check into the group once per day during the challenge.

During this project we will resolve to use the last 31 days of the year to set goals and focus on being healthier and feeling better. We’re going to end 2016 healthier and stronger than when we started. AND we’re going to start 2017 ahead of the game! 

You will have a complete at home fitness program to make fitness simple & fun with workouts you can do anytime from home. As your coach, I will help you decide which program is perfect for you based on your goals.

You will have a complete nutrition guide to help you begin or continue clean eating with the healthiest food choices. And as a thank you for allowing me to be your Coach and purchasing a challenge pack, I will give you the Fixate cookbook full of 100 healthy, simple recipes.

You will be given holiday strategies and tips to stay on track with your own health & fitness while still enjoying the Christmas season with family & friends. December is a month full of parties, treats, drinks and temptations but we can still be healthy and feel our best.

You will have a supplement with superior nutrition that will be one simple meal that you don't have to think about each day. This is a supplement that I wholeheartedly believe in and have used each day for the last 3 years.

You will be given sample meal plans to simplify your busy weeks with simple, tasty recipes that everyone will enjoy.

You will be virtually surrounded by amazing women in a private group who are also focusing on what brings them joy while striving to be as healthy and feel as good as possible. 

Are you ready to finish healthier?

Are you ready to feel your best?

Are you ready to finish stronger?

Let's get started together! I have the privilege of coaching you through your health & fitness journey and cannot wait to begin with you on December 1st!

This is what I’m asking from you:

-- Commit to your fitness with daily workouts (many are only 30 minutes and we can all find time for that!)

-- Commit to your health by eating healthier, eating real food and having one shake per day as a meal that’s simple, quick and gives you one less meal to plan!

-- Commit to checking into the private group at least once per day in our challenge tracker app.

-- Commit to having fun, feeling amazing, having more energy and forgiving yourself when everything doesn’t go as planned!  Because no one’s health & fitness journey is perfect!

This is what you will receive from me:

-- We will discuss your goals for the next 30 days and how I can help you succeed.

-- I will give you suggestions for meal plans and healthy recipes.

-- You will have a complete nutrition guide. We know that nutrition is responsible for 80% of our results!

-- You will be plugged into a private community of strong, inspiring and supportive people on a mission to live healthier and feel better. This group will be your daily support system!

-- I will also give you healthy holiday recipes along with strategies and tips to make this the healthiest December yet!

-- You will also receive a free gift from me when you commit to this challenge by purchasing a challenge pack through my link.  This gift is the Fixate cookbook full of over 100 healthy, simple recipes that everyone will love!

Here's what you need to do:

1. Set me as your free Coach (if I'm not already your Coach) by clicking this link to set up your account. (If you're already working a Beachbody Coach contact them.  This group is only for my current customers or Coaches and those not already working with a Coach.) 
Make me YOUR Coach

2. Email me at kristinratliffhealth@gmail.comso we can begin talking about the best fitness program for you based on your goals. You'll need to purchase a challenge pack from me and I'll be able to give you that information when we decide which program is best for you.

3. Invite your friends because this is all so much more fun with friends!

4. This one is super important! GET EXCITED for this journey!! You're going to feel amazing and finish out this year healthier & stronger!

Shakeology Power Bites

This is one of my all time, favorite snacks!  And the best part is thy are super simple!  And they can easily be customized with any ingredients.

Shakeology POWER Bites

Ingredients:

1 cup old fashioned oats (optional)
½ cup chocolate chips (optional if trying to avoid sugar!)
½ cup ground flax seed (because it’s good for you!)
½ cup crunchy peanut butter OR almond butter
1/3 cup honey (optional if trying to avoid sugar!)
1 tsp vanilla extract
2 scoops chocolate Shakeology (or 2 servings of your preferred protein powder)
Sunflower seeds
Chopped nuts

Directions:

1. Combine all ingredients into bowl and mix well.
2. Shape into small balls.
3. Store in refrigerator and ENJOY!