Happy Thursday, sweet friend!
It has been such an awesome week in the studio as we finish out this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge for these last days of June, give it a try for the start of July! It's never too late to start!
One of our clients, Vanessa Lawrence took on this challenge and saw such transformation, as a result! Vanessa is a wife, mother, nurse, and such a hard worker! She gives 110% in and out of the studio! She is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Read more about how her journey started and the progress she is continually making!
I reached out to Caroline last August after seeing so many inspiring photos of her clients on her blog. Those ladies all looked like they were truly having fun in a positive, encouraging environment. The only time I had really felt that way with a group of ladies was on a pretty porch with some wine, cheese and bread, not doing planks!
For quite a few years, I had been exercising regularly but could neither feel nor see any real changes in my energy level or strength, and the numbers on the scale seemed to head in the wrong direction. After reading more about TransFit and talking with friend, I realized that I had been missing a huge factor in my attempt to reach healthy goals; accountability. Who, besides that grumpy little voice in my head, really knew about that second bite of brownie, that bite (or two or three) of the kids' snacks, or that second helping of some gooey delicious dish at dinner? And unless it was something I had signed up to do, like a class at Canopy, exercising felt like a chore. I could easily find something else to do that seemed like more fun.
So, after beginning TransFit with my lifelong friend, Melynda, I began to establish that missing accountability factor. I signed up for a weekly session and weigh-in, had an accountability partner in Melynda, and such positive encouragement from Caroline. I truly knew it was time to start appreciating the body I have been given and all that it is capable of doing. The scales remained the same for the first few months, but my body fat percentage went down 3 points. I was developing a new enjoyment of exercise and even made time on vacation to visit those empty hotel fitness centers! After the Holiday Challenge through Transfit, I totally surprised myself by losing a couple of pounds during the time of year when I typically gain five to ten. Then came the Five Day Sugar Challenge. Guys, this was such a biggie for me! I was SO hesitant to join in this challenge. I kind of enjoyed my relationship with sugar! But, I quickly realized that my hesitation indicated that this might just be my problem area. I'm not a big dessert eater, although I should admit to all those bites of treats I would take at kids' functions (and with three kids, this ends up being A LOT of bites). I also began to take notice of all the sneaky sugars that were present in my diet; in my coffee, peanut butter, yogurt, salad dressings, the bread on my sandwich, that amazing dark chocolate, and that relaxing glass of wine. After a week of sticking with the challenge, I lost four pounds! And more importantly, I was sleeping better, feeling much more energy during the day, increasing my water intake and becoming so much more mindful of all my dietary choices.
Since the sugar challenge, I have continued to be aware of all the sneaky sugars, reconsider a glass of wine, and decide if that treat is really worth the energy crash I would feel shortly after. My relationship with sugar has definitely changed for the better! I believe this awareness has made a huge impact on my fitness motivation. I'm feeling so much stronger and feel a renewed endurance with working out. I have never been a runner, other than a couple of two mile excruciating attempts. Over Spring Break, however, I surprised myself again and ran over five miles with some girlfriends! It was hard but I did it and felt so proud! I could totally picture Caroline giving me high fives along the way. Even more shocking to my husband, who knows better than anyone that I am not an early riser, I sign up and look forward to those 5:30 AM Transformer sessions! No other workout has felt worth it or inspiring enough to get me up that early. I am trying to get in three sessions a week at Transfit, and I still love my three classes at Canopy. One thing Caroline has encouraged us all to do is to focus on progress not perfection, and I remind myself of this daily. When I do extra reps of something that used to feel impossible, learn a new trick at Canopy with less struggle, achieve a weekly goal I have made for myself, and feel better in summer clothes, PROGRESS feels really good.
Here is one of Vanessa's Favorite Recipes!
Healthy Crustless Quiche
- 3 large eggs
- 3 large egg whites
- 3/4 cup milk (could use skim, 2%, unsweetened almond milk)
- 3/4 tsp salt
- 1/4 tsp ground black pepper
- 2/3 cup shredded cheese (any type you have on hand works)
- 1/4 cup diced onion
- 1/2 of red pepper, chopped (could use more or another pepper as well)
- 1 cup torn baby spinach leaves
- 1 clove garlic, chopped
- 2 Tbs grated parmesan cheese
Preheat oven to 350 degrees. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cheese together. Set aside. Heat a 10 inch oven-safe skillet over medium high heat. Add a small amount of olive oil, and salute onion and garlic until tender (2-3 minutes). Add the chopped pepper and cook another 3 minutes, stirring occasionally. Stir in the prepared egg mixture and spinach, then sprinkle with grated parmesan cheese. Bake for 45 minutes or until filling has set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving.
This quiche makes great leftovers and could also be baked and then frozen. You could also add meat to it without altering the recipe.
The studio will be closed on Monday, July 4th! We will kick off July in the studio on Tuesday, July 5th! Prepare for the first week of July and get registered for your sessions!
Let us know if you have any questions! Enjoy your 4th of July!