Want a Yummy Summer Pasta?

I love pasta... I don't know, however, if it loves me.... It doesn't seem to treat me very well. That's why I am always excited about a *LIGHTER* pasta recipe, and THIS one is DELISH!

What you need:

Whole wheat pasta. (I used Linguine, but I love angel hair, or small spaghetti).

Tomatoes (I just sliced 2 beefsteaks and threw them in).

Onion (sliced into thin strips or chopped).

Mushrooms, thinly sliced

Basil

Salt

Extra Virgin olive oil (less than a Tbs)

Garlic

Spinach

(The veggies are really easy to switch out, and substitute. Use what you like)!

Directions:

Place pasta in saucepan.

Poor water into pan (about 1/3 pot-full)

add tomatoes, onion, basil, mushrooms, salt oil, and garlic, then place lid on pan and boil.

As noodles relax, begin stirring, just to keep from burning. 

You shouldn't have to drain any water, just boil down. The water will for a sauce with the starch from the noodles and veggies. 

Once the water is nearly gone, throw in your spinach and toss. Don't cook it, just let it wilt.

AND, Viola! You have a YUMMY meal, with nearly no mess, and no stomach pains from heavy pasta! You can sprinkle a little parm on if you need it. Enjoy!

Serve warm or cool!

The BIGGEST PAIN IN THE....Back?

Do you have back pain?

I want to share something with you that I am SO EXCITED ABOUT!!!

If you have been reading my blog, you might already be aware that a week ago, I started a new routine called, PiYo... I have done workouts like Insanity and P90X before, but even though I loved the results I was getting, it seems nothing I did was helping this aching that I have had in my back for a very long time.

I have tried stretching, I have tried massage (which actually seemed to be making the problem worse)! I have switched my shoes and *tried* to work on my posture. None of it was solving the problem. Working out definitely helped, but I wanted it GONE, and I just didn't know how to accomplish that...

Whelp, a week into PiYo, and I have really been feeling a change in my core. Then, yesterday, as I was sitting at my desk working, I noticed that I had been there for over two hours with no back pain! I couldn't believe it! Usually, after about 20 minutes of sitting, I have to stand up and walk around because my back is tingling so bad that my arm starts going numb. I have also had problems with my feet where my toes always have that 'asleep' feeling in them. GONE!!! I can't believe it, but I feel great!!!

The problem I had was that the muscles causing pain were actually my Rhomboids... you can't even see them in this photo because they are under the scapula bone, which is covered by the Trapezius muscles.... They are hard to get to.

So what was going on? Well, what most people don't realize is that the Core is more than just the abdominal muscles. Your core also include a set of muscles on your sides and your back. Most people who suffer from back pain have a very weak core, and therefore, poor posture. This was my problem. It seemed that no matter what I did to work my core, I wasn't seeing results, and I KNOW MY POSTURE WAS TERRIBLE... This is also why I was struggling so much when I did try to consciously correct my posture. It wasn't that I was lazy, it was physically uncomfortable for me because my core is so weak!

So, long story short, if you are experiencing back pain, check your posture. How is it? Want to make it better and create some relief for yourself? I would LOVE to help you! I coach health and fitness challenges regularly and we could see if PiYo would be a good fit for you. Don't just accept that you have to live life in pain. Take care of yourself and learn what it feels like to live your best life!

***If you want to learn more about PiYo, feel free to message me, or watch THIS short video. Think LOW IMPACT! No weights, no jumping, no running, extremely reduced chance of injury, lengthen, tone and define your body! Sounds pretty great, eh?

Interested in joining my next health and fitness accountability group? ~~~ www.facebook.com/cheltzey   Want to purchase PiYo, and other great health and fitness tools? ~~~ www.beachbodycoach.com/cheltzey

Thanks for visiting!

Leave it behind you!

Something I have learned about fitness is that it is more than just physical exercise and looking good (and feeling great about the way I look). I never thought that I would ever be a "fitness junkie" but I have gotten to a point in my life where if I don't get some type of movement and activity in during my day, I just don't feel well. There really is a great feeling that comes from striving to work on myself on a daily basis!

It wasn't a bed of roses getting to this point though... In fact, I was still working on finding a groove with my workouts up to just a few months ago. They were scattered and I was having a hard time sticking to one program. It was a mind game that I really struggled with. There were many days that I would spend more time thinking about doing a workout than it would actually take me to just put the DVD and bust it out. I think back now and realize that I was wasting a lot of valuable time doing this!

So what changed? Why is it so much easier to have the desire to just get it done on the daily now? Well, it started by exercising my mind!

Sounds crazy, right? Let me tell you what happened:

In June, I went to a Summit event in Las Vegas, Nevada. The first day that I was there, I didn't even have time to take my luggage to my hotel room before I had to attend my first meeting, so I hauled my bags into the meeting with me (luckily I packed lightly) and got to listen to the CEO of Beachbody talk about how he wanted us to approach the business after we left Summit at the end of the week.

He said something that meant a lot to me because it helped me realize that I had been holding onto quite a few negative emotions that were holding me back in all areas of my life. He said that it didn't matter where we came from, or what we had done in the past, we needed to move forward and leave it all behind us. He told us that we needed to promise him that no matter the success or failures we had seen already, we would return home and approach everything in our lives as if it was for the first time! He told us that he was going to be the 'new CEO of Beachbody' the day he got back home, and that we should do the same for whatever we wanted to focus on in life!

Here's the thing... I have had some pretty hard things happen in my life that were completely out of my control. I hadn't forgiven the people that had caused these struggles and trials, and I was very, very bitter about it. It caused me to go into a deep depression and was creating multiple health problems in my life... I have worked through many of these trials over the last year, but there was something about the idea of becoming whomever I wanted to be the day I got home from Vegas, and it appealed to me!

I made a resolve that whatever had happened in my past, I was going to start turning my trials into  my triumphs! I realized that no matter what happened in my life that was out of my control, I could control how I chose to handle it, and in the past, I had chosen to let my struggles handle me. I knew that I couldn't let that happen anymore if I really wanted to live a more fulfilling life... so how did it change?

First, I made a decision. I decided that I was going to take the challenge of being very aware of how I was responding to the let downs in my life. I chose to respond in a positive way. Second, I started praying with real intent. Now, I don't know if you are a person of faith, but that doesn't matter to me, if you really want something in life, you find some way to think about it and meditate on that thought daily. If you take the time to do this, you'll start to see changes in your life, I promise! Third, I started reading or listening to at least a half an hour of personal development/self help books everyday. That has made one of the biggest changes in my life. I got back from Summit 3 weeks ago. Since I have been back, I have read 3 books, and listened to over ten hours of inspirational talks and conference calls. It has changed my life! The forth change that I made was to commit myself to a specific workout program. I have only finished one program from beginning to end, and that was the program I started my health and fitness journey with, Insanity. That's pretty embarrassing for me to admit, but it doesn't matter, because I started PiYo and I am committed to finishing it in 60 days! I haven't missed a day yet, and I feel amazing! The fifth change that I made was to get rid of my self-defeating story. The prayer and personal development helped me do this, but I took that idea that I have used as an excuse for so many years, and I made the decision to put it out of my life. It doesn't mean that I wont struggle with it, or I won't have to keep growing out of it (maybe for the rest of my life), but I am aware of it and I catch myself before I start manifesting it's presence in my life. If I feel it's pain coming on, at any time, I will consciously say to myself, my story will not defeat me, I will create my future, and my adversity will become my advantage! It is what will push me to greater success! 

So whatever it is that you are struggling with in life, make the choice to put it behind you! Every new moment gives you the opportunity to change! What a gift that is! Be grateful for that, and show your gratitude by taking advantage of it! I'm not saying that you aren't going to come upon more difficult times in your life, but I promise you that if you put these principles to work in your life, and start doing these little actions, whenever a defining moment comes to you, YOU WILL HAVE THE POWER TO DEFINE THE MOMENT, rather than allowing the moment to define you!

Now, get out there and start creating your best life!

How to SHOP HEALTHY on a budget!

So you want to eat healthier foods, but you feel that they aren't the most budget friendly options?

You've come to the right place!

Today, I am just going to show you a few staple foods that you can save money on by thinking outside the box, and also demonstrate a few tips and tricks that will have you saving even more money!

So first, buy the cheaper option.

Sounds obvious right? What am I talking about?

Think about berries... they can be really pricey. Here's my tip, only buy fresh berries ON SALE! The rest of the year, buy frozen! Why? They are healthier for you (fresh berries in the winter are most likely not grown locally). AND they cost less! Woot woot! Think the same for veggies as well! Try to stay away from canned fruits and veggies. They are usually loaded with sodium and sugar, and they aren't a good deal...like, ever!

What do you like to have for breakfast?

Do you get those little packages of instant oatmeal? How about making your own with Quick Oats? You can flavor them however you prefer, and you don't have all of the junk that comes with the artificial flavoring! It doesn't take much time, and you get way more bang for your buck!

Also, if you don't already, try adding eggs to your diet. Eggs are a great source of morning protein to keep you feeling full all day, and they are usually pretty cheap! You can even mix an egg into your oats before cooking them for added protein!

Skip pre-packaged ANYTHING! Especially Veggies. They won't last as long and the quality goes down, while the price goes up! Instead, make your own mixes. It doesn't take much time, and you will be saving so much money down the road!

Get smart about meats! If you eat meat, try buying larger pieces, like a whole chicken instead of a bag of boneless breasts. Buy roasts instead of pre-cut steaks. Pound for pound, you'll be saving loads of money this way, even if you have to get a bit creative at times! If you have some favorite cuts, wait until they are on sale and stock up then, or get to know your local butcher; sometimes they can snag you some awesome deals! Start up a garden, or take up a new hobby of hunting or fishing. You'd be surprised how much money you can save, and you'll feel better spending time outside, enjoying nature! If you buy your fish, purchase frozen fish rather than fresh, especially if you live away from the coast. Most likely, the 'fresh fish' you bought at the store was frozen and thawed then put on ice, anyway. Frozen fish is flash froze and a much smarter option. 

Buy in bulk (things that have a longer shelf life). I would encourage you to avoid bulk stores if possible. Instead, look for good sales and coupons and bulk up on food that way, but if there is one thing to buy in bulk, it's items with a long shelf life. This could include spices, grains, oils, nuts, seeds, dried fruit, dry beans, etc. One of the benefits of adding oils and spices to your food is that you can have healthy food that tastes better than some of your favorite junk foods! We really go through the spices in our home!

Use, reuse, recycle. This can go for everything! Have veggie tops or meat bones that you aren't sure what to do with? Make a stock or soup that you can easily freeze and use later. The canisters that your foods come in make great storage containers and sometimes come in handy around the house. Never throw out citrus peels... you can create non-toxic cleaners and/or boil them to create inviting aromas in your home! Get creative!

Whatever you do, keep it simple and have fun! You don't have to revamp your habits all in one go! This is a process that might take some time! Figure out what works for you and be sure to try new things until you find a routine that you enjoy!

If you have any questions, or would like more info on some of the tips and tricks that I use, feel free to either comment, or shot me an email 

cheltzey.blf@gmail.com!

Happy Shopping, and good luck with your healthy lifestyle!

PIYO!

Hey there!
Welcome to the blog!

So I'm Cheltzey, and I am trying to create a healthier lifestyle for myself and my family!

I started a new program called PiYo on Monday, July 7th, 2014 and I am going to track my results through this blog! Feel free to follow along for motivation and support!

One thing I have learned about making progress in life is that you need to have a specific starting point, and specific goals of where you want to go...

Here's my "Before" and goals:

I currently weigh in at 165 pounds. I feel good, but I'd like to fit into my clothes better and tone up.

My goal is to be down to 145 by September 8th, 2014.

I will be down to a size 6/7 dress/pant.

I can't wait to get started!