master of the obvious

Disclaimer: I am a Beachbody coach however this post is not a sponsored or a promotional post. It’s just my life and how I feel about the programs and fitness.

I don’t even know begin with all this. I have always been into fitness, health and nutrition and want to not only fuel my body with real nutrient dense foods, but give it appropriate fitness it needs to be the strongest I can. I definitely go through my phases. HITT, tabata style, running, strength training, you name it, I have gone through it.  There are so many benefits to each of them, but I think what I finally realized is there needs to be a balance between them on. Not focus on just one over the other.

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Seems like common sense, but I recently realized my body is so much smarter than I give it credit for. My recent phase was running. It had been forever since I ran, I decided to go one day and thought wow I really missed running. Then I signed up to be a Beachbody coach and as a coach I felt it was only right that I do a program because that’s the main focus of the company. Be a product of the product. If I didn’t do the program how can I try and tell others that they work? If I didn’t drink Shakeology, how could I tell others the benefits? I couldn’t.

Come to find out. I loved the programs. I loved Shakeology.

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And I was getting results.

But I still wanted to switch things up with my fitness, keep my body guessing. Doing the same thing over and over regardless of what it is, the body gets use to it. We need to switch it now and then. So I thought on my active rest days I would go for a run.

Then I realized something. I do not like running. And I don’t think my body does anymore either. I just could not get into it. And when the whole time all you can think about is when it’s going to be over, then you probably shouldn’t be doing it.

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I’m not going to lie, there are so many mornings when I wake up and I do not want to do my 21 Day Fix Extreme work out, but I will tell you by the middle and end I am so glad I did and I get into it and push harder. That’s the difference.

So what does all this rambling mean? Well like I said for most this is probably common sense, but it was just kind of an ah-ha moment for me. I like to share these only because I think so many of us miss the obvious. And need others to go through it and share it for us to really get it.

SO maybe this is just another phase, I don’t know. I’m not saying I will never run again, but what I’m doing right now… well I’m loving it.

I am also so super excited because I am hosting my very first 30 day Facebook fitness challenge and honestly the thing I am most excited about it helping others reach their goals.

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What is your current health and fitness phase?

Favorite healthy food? Favorite work out?

relaxing and productive

Hi friends.

I hope you all had a wonderful weekend.
I am really starting to love having my weekends off. Yes my week does seem extra long and trust me I am exhausted by the end of it, but it has been so nice being able to spend some actual quality time with Matt. When I had a day off during the week obviously he still had to go to work, so my day was spent running errands which didn’t seem like much of a day off.  Now Matt and I are actually able to do the errands together and spend some time together.

We also get to leisurely go grab coffee and breakfast.  Saturday we have been going to our typical “week day off” spot. Since it is finally cooling down in Arizona (under 100) we decided to walk. It’s the small simple things I missed and it was nice to just chat on the walk over.

I usually get a cold brew coffee, but I was feeling a fresh pressed juice this time.

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In the juice was carrots, beets, apple and turmeric. Hit the spot.

Matt also got a breakfast burrito. I typically just steal his potatoes.

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I call it quality control.

The rest of Saturday Matt and I both did some freelance work and ran some errands. Not too eventful, but we got a lot done.

Now that I think about it, it may not be such a great thing that Matt and I run errands together. Because when we go to the grocery store together this happens…

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We buy cookies the size of our heads. And no. We did not share.

Sunday morning was our routine coffee and biscuits and gravy.

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The gravy was extra thick and I was totally OK with that. I really think biscuits and gravy are becoming my favorite breakfast food. It has however been awhile since I have had a good Belgian waffle…I may have to change that soon.

Soon it was time to go watch the Colts. And goodness, those boys are killing me. These games are just too close.

Again, back to work. I know it doesn’t sound like much fun, but I am loving that I am actually being really productive. I got a lot of images done for my 30 day Facebook fitness challenge.

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But Matt and I took a break to have a little fun. We originally were supposed to have a date night Saturday night, but he met up with a friend for some drinks (I was totally ok with this because his friend is moving to Texas soon – #bestwifeever) So we planned for a day date and went to Dave and Busters to play some games.

Master of the crane. 2:2

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So now it’s just chill time on the couch watching more football. Over all a great weekend if you ask me. Oh and I also have this little cutie by my side.

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We are puppy sitting one of my co-workers dogs… well OK. So the real story is I want this dog. Legit want her. And the girl is willing to give her to me because she was breeding her, but now she is done. But Matt refuses to let us get another dog. I get the argument of we have enough pets as is blah blah blah. But seriously. I want this dog. Until I convince him, I’ll have to settle for puppy sitting her over the weekend.

Well loves, I hope you all have a wonderful week.

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What did you do this weekend?

Do you think Matt should let me have this adorable little white dog??

catching up: challenges, puppies and date night

Hey friends!

I am so sorry it has been so long since I have checked in. I  have been so insanely busy, but in the best way possible. Sometimes I think I have everything covered, then realize there were so many things I had intentions to do, but forgot. I really need to get better organized.
Do you all have any recommendations on ways to stay organized with tasks? I try to put things in my phone, but my alerts only go off at one time and then I still forgot about them. My computer doesn’t seem to have a good task/calendar program, so honestly I am thinking of getting a dry erase board so it’s just flat out in my face.

Any recommendations would have HIGHLY appreciated.

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Anywho. What’s been going on with me?

A lot.

The most important and most time consuming.

My decision to becoming a Beachbody Coach and getting my business started.

I LOVE IT.

I am about to start my first 30 day Facebook challenge group and couldn’t be more excited.

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I recently ran a free 7 day clean eating challenge and absolutely loved it, so I am so excited to be running my first solo group. So of course let me know if you are interested and I would love to get you more information.

Other happenings?

Lot’s of cuteness and lot’s of deliciousness.

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Ugh guys. I love my job. Seriously. I work long hours, and it’s crazy and stressful, but I kid you not as soon as a puppy comes in all is well.

Speaking of work, my schedule recently changed with a co-worker going on maternity leave, so I now have the weekends off! And ironically Matt’s mom had gotten us tickets to see Wicked for the first weekend I had off so Matt and I were able to have a date night! We even got kinda fancy!

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I think we clean up nice!

Dinner was of course sushi. Big surprise I know. But it seriously is what always sounds good.

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Wicked was amazing! Our cast was just perfect and it was just overall an amazing performance.
Just really made me realize I would like to go to the theater more often and see more shows.

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The rest of the weekend has been kind of chill. Matt and I are both really busy doing side projects, so we typically spend most of our free time working. It’s still kind of together time though and we are both really enjoying what we’re doing. Sunday we did take a break to go watch the Colts game (we finally won!) but we also took our work with us!

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Yup, we were those people. But hey when you only have so much time to get things done you have to take advantage of it. And needless to say, after my beers, I was pretty worthless, so I’m glad I got some work done.

So now we are full from dinner and watching the last game. Overall, I think I like having weekends off.

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What did you do this weekend? Big plans? Or relaxing days?

If you are interested in joining my 30 day Facebook challenge please feel free to e-mail me for more information.

E-mail: debbiequirkbbc@gmail.com

Facebook: Debbie Roberts-Quirk

how to naturally reduce bloating

Belly Fat

I’ve shared my frustrations before with my belly bloat, and honestly I am still at a loss on if it’s a food intolerance, posture problems/diastatis recti, or just the way my body carry’s weight.

After doing what seems like endless amounts of research, I realized that my constant cardio fitness regime was not helping me in multiple ways.  Especially with where I am in my fitness journey, my body much better responds to strength training over chronic cardio. I found this great article on how strength training can help you reach all your fitness goals whether you’re looking to tone up or lose body fat. I personally have seem so much more improvement not only in my total body, but my overall health and energy by cutting out the cardio and focusing more on lifting heavy weights.  I do like to switch things up and keep my body guessing and will do an occasional run and still enjoy doing HIIT circuits. It’s all about variety and balance.

That belly though. It doesn’t want to budge. I use to think endless crunches would solve my problem, but boy is that a joke. And we’ve all heard abs are made in the kitchen, but honestly, I eat relatively healthy all the time. I know what a lot of you are thinking who know me well…yes I know. I drink a decent amount of alcohol. But honestly. That probably won’t be changing.

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And just for the record I did do a little experiment and took a break from the booze to see what would happen and yes maybe I saw a few minor improvements, it wasn’t the cure all.

So I am still on a journey to learn how I can banish my belly pouch and in the journey have found some easy natural ways we all can help reduce the belly bloat.

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1. Drink More Water

This is one of the easiest things we can do to help reduce belly bloat. A lot of people think that drinking more water can cause the bloat, but in reality when we do not drink enough water our body retains the water, holding on to the fluid to avoid dehydration. So if you’re feeling bloated that’s the time to drink more water, not restrict it. Adding lemon to warm water is another great thing to do when bloated. Lemons are a natural diuretic and gentle laxative when added to warm water and consuming this can help reduce the amount of salt retained in the body. Another thing however to keep in mind is to not drink water with meals; this will dilute digestive enzymes in the gut.  Wait to drink 15 minutes before or after eating.

2.  Get More Sleep.

Another seemingly simple thing to do.  But in reality it may be one of the hardest things to do. There are so many excuses to why we get a lack of sleep. I am such an offender of “so much to do, so little time to do it” and find myself up at odd hours of the night trying to get work done then getting up early in the morning just so I can get a work out done and still have time to get ready for work. But come to find out quality of sleep is very important not only for weight loss, but our overall health. Lack of sleep not only causes low energy levels through out the day, but can also cause insulin resistance which can lead to weight gain. Lack of sleep can also cause decreased leptin levels and increased ghrelin levels.  This can lead to increased hunger and appetite. So the question is, is it worth sacrificing our health in order to get all our other tasks done?  Fitness is extremely good for our health, so the solution needs to be if we know we are getting up early, then we need to make sure we go to bed early.

3. Do High Intensity Interval Training (HIIT)

HIIT is where you go from anywhere between 30 seconds to 1 minute of high intensity work followed by a period of rest. The great thing about this type of work out is you only have to do small amounts of it and still get maximum results.  It’s even said that just 10-20 minutes of a HIIT workout is the same if not better than 40-60 minutes of a low intensity aerobic work out (like the elliptical or cycling). HIIT training also gives you an after burn where you are continuously burning fat through out the day.  Always remember though with any exercise there is a point to where there is too much exercise. Too much exercise can become a chronic stressor on the body (see #6) Chronic stress of any type can lower the metabolic rate.

4. Eat Fat

The days of fat fearing are in the past. I think we have all seen the phrase “fat will not make you fat”. Thanks to the low fat craze there are still plenty of low fat products on the shelf, but in reality, we need to stay away from as many processed foods anyways, so avoiding the low fat, low calorie foods should be something we’re doing anyway. Our bodies need fat to burn fat, but we need to make sure we are eating the right kinds of fats. You want to make sure you are eating monounsaturated and polyunsaturated fats, the fats we do need to stay away from are the saturated fats.  Good sources of fats include: avocados, grass fed meats, grass fed butter, eggs, extra virgin olive oil, and coconut oil.

5. Get moving

Our modern lives have made us so much more sedentary than our bodies are made for.  So many of us have office jobs which require us to sit all day. Tivo/Netflix/Hulu all make it so easy to binge watch shows, which results in us sitting on the coach for hours. We need to make sure we get some sort of daily activity.  There are also great apps out there that can remind us to get up and move. There are also quick and easy ways to get movement and activity in while we’re at work and at home. I love these ideas for at work and home workouts.

6. Stress Less

As if right?  Life is stressful, there is no way around that, but it’s how we deal with that stress that can really make the difference. When our bodies are under constant stress our stress response is to release cortisol. Too much cortisol inhibits weight loss catabolizes muscle, worsens your insulin resistance, and promotes fat storage.  I will say from personal experience, meditation has done wonders for my stress level. Just a few minutes even morning to really focus on my breath sets me in the right mood for the day. If meditation isn’t your thing there are plenty of other ways to relax and de-stress. Take a walk outside, listen to calming music, get a massage once a week. I also found that reading a positive message every morning can really affect my mood and always remember to breath.

7. Keep Good Posture

So guilty of this one. Having good posture can help reduce bloating in multiple ways.  Slouching can make your stomach drop forwards which causes the appearance of bloating, standing up properly helps prevent your stomach from collapsing. Good posture can also help tighten your stomach muscles. This article by Prevention gives great advice for improving your posture in multiple situations.

So even though personally I don’t see my lower belly distention ever going away 100% I can use all the help I can get. Hopefully some of these tips help you too!

recent happenings

Hello loves! I hope you all had a wonderful weekend!

Just dropping in to say hello and share some recent happenings around here. I have been busy busy busy, but have managed to still have some fun.

Work has been crazy busy.  Once it starts to cool down here and school starts again we always tend to get a little more busy.  We also are running our dental specials, so that makes things a little hectic as well.  However, how much can I really complain. I mean. My clients are pretty adorable.

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Unlike most impatient human clients, this little guy just took a nap while he waited for the doctor.

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And who doesn’t love a basket full of French Bulldog puppies?
And even though work has been insanely busy, it hasn’t been all bad.

Especially when it’s a doctor’s birthday and there is cake.

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Life is all about balance.

So to balance out my cake, I’ve been enjoying drinking my Shakeology, but sometimes we’re so busy I have to chug it in the storage room.

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I am really loving the energy it is giving me.

Soon came the weekend and Matt and I were able to have some relaxing time together.

We had plans for the kick off of football season to meet some friends to watch the games, but first we had to keep our Sunday tradition of coffee and biscuits and gravy.

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Biscuits and gravy never photograph well, but trust me, they were delicious.

(side note: has anyone tried the biscuits and gravy potato chips? my co-worker brought some to work and i was astonished at how much they actually tasted like biscuits and gravy! I highly recommend at least trying them to see for yourself. mind blowing.)

After breakfast we met our friends to watch the football game. Basically the Colts were horrible. So what is one to do when their team is playing horrible?

Take selfies.

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And it wasn’t just us that took Colts selfies.

Ra wanted to get in on the action, he just didn’t know it…

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So really friends, life isn’t too bad around here. I am actually loving how busy I am, I have new motivation now since I have become a Beachbody coach, and I am just so excited to what life has in store for me in the future. I don’t know what it holds, all I know is I will make it the best it can be.

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What exciting things are happening for you?

How did you spend your Sunday?

big dreams:big changes [becoming a beachbody coach]

Hello friends! I come to you today with some exciting news.

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There are hopefully going to be some big changes in my life and I am very excited to share it with you all.  I know lately I have not been as active on my blog and it was something that really disappointed me, that I let myself let my blog become less of a priority for me.  I love writing this blog, connecting with others and helping others find ways to be healthy in their life.  So much has changed since I have started this blog.  In the beginning it was a way for me to express my struggles during my recovery from my eating disorder, but as I recovered, discovered true health, it was a way for me to share healthy living with all of you.

I know no one can ever be 100% recovered but I feel like I am 200% better than where I was when I first started this blog. Life is just overall so much better for me. I’m happy: I followed my passion, went back to school, graduated as valedictorian and am now working in a field I truly love. I married my best friend. Words can not express the pride I have being able to call my best friend my husband. I’m healthy.  Food does not own me, scare me, or rule my life. I live in balance and understand there is no good food/bad food, there is no perfect weight or size, but there is only genuine health.

I am free.

And with that freedom comes big dreams. I want more.

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Yes I love my job, but there is something I have learned about myself in my journey.

I love to help people.

I want to relate with others who may have gone through similar experiences as me, as I want to help them on their journey to becoming healthy.  Our health is all we have.  So in looking for ways to achieve this I found Beachbody. I was actually approached by another coach asking me if I had ever thought of becoming a coach myself. I of course had heard of P90x and Insanity from the infomercials, but had no idea they were a part of a bigger company and concept.
Needless to say I was a bit skeptical. It seemed like it could just be one of those pyramid scheme marketing scams. So I did a lot of research.

I honestly couldn’t find one bad thing about the company.  This company is truly about helping others.  Yes you can make money in the process, but the main goal of this company is to be a part of community and help and support others to achieve their health and fitness goals. I know the majority of people doing these programs are doing them to lose weight, and even though that is not my #1 goal, I still feel like I have so much to offer. Because even though I am not trying to lose weight, I am trying to gain health.  And as I mentioned before, I feel like that is the main goal for everyone regardless of your weight goals.

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So friends, I am officially announcing that I am becoming a Beachbody coach and I couldn’t be more excited.  If you want to learn more about the programs head over to their website.  In the near future I will be holding Facebook  challenge groups and would love for you to join me on this journey.

My first challenge will be the 21 day fix extreme as a suggestion from my coach.  Since I am already pretty active and am looking to gain muscle and tone up, she thought it would be a great start for me.

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EXTREME FITNESS. SIMPLE EATING. SERIOUS RESULTS.
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I will be documenting my journey and results and hope that they will help motivate you to regain and improve your health as well. And as a coach I would love for you to join me so I can be there for you and support you in any and all ways possible.

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Would you be interested in doing a challenge like Beachbody?

delicious obsessions: DIY herbal coffee blends [giveaway]

Oh loves do I have some fun things for you today!

First a little disclaimer: In this post I will be talking to you today about coffee alternatives, I know there is a lot of debate on if coffee is or is not good for our health and I will say that I still consume coffee, but I think it is important to know the facts on both sides and then you can make your own decision on if you want it to be a part of your diet or not.  Coffee works for me, however I do like to limit the amount I consume, so I think coffee alternatives are great!  Especially when they are delicious!

Awhile back I was lucky enough to be introduced to Jessica from Delicious Obsessions and her amazing alternative herbal coffee blends when she was still able to sell them. I was instantly hooked on her products. There were a few bumps in the road for her, which she talks about in this video,  and she no longer is able to sell her product, however she was so passionate about giving her customers coffee alternatives that she did the next best thing.

She created an e-book telling you how you can make your own coffee herbal blends!

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Jessica not only discusses why coffee may not be the best option for you, but also provides numerous recipes so you can create your own herbal coffee blends at home!

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She also goes into detail about the specific ingredients included in her blends and their health benefits.  Also if you have a specific health issue, she explains what blend might be best for you and your needs. She even gives you a guide and referral to where you can purchase all the ingredients in her recipes.

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Another thing I love about this e-book is she not only provides you with recipes to create her herbal coffee blends, but also provides recipes using the blends to make your favorite coffee shop drinks. On top of that she also takes the time to provide you with blending tips and tricks and how to brew the blends. She really covers all the bases in this!

Jessica was also nice enough to allow me to share a recipe with you all from her e-book.

One of my personal favorite drinks is a Chai Latte and I recently discovered you can order this drink dirty, which would typically include espresso. Well to my pleasant surprise, Jessica has a recipe for this!

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"Dirty" Chai Latte

Ingredients

  • 6oz brewed herbal "coffee"
  • 6oz brewed herbal chai tea
  • 1/4 - 1/2 cup cream or milk of your choice
  • 1-2 tsp honey or maple syrup
  • 1/2 tsp vanilla extract

Instructions

  1. In a small saucepan, heat your coffee, chai, and milk until hot.
  2. Whisk in your honey or maple syrup until dissolved.
  3. Remove from heat and add vanilla extract. Whisk until combined.
  4. Pour into your favorite mug and enjoy!
http://accidentlydelish.com/2015/08/delicious-obsessions-diy-herbal-coffee-blends-giveaway/

Regardless of if you can have coffee in your life, I think everyone could benefit from this e-book, but especially those who need to avoid coffee and caffeine.

So here is where the fun stuff for you guys comes in. Jessica is offering all my readers a 25% discount on the e-book until the end of August, I know, there isn’t much time left so make sure to take advantage of this deal ASAP.

Jessica is also having a giveaway on her website, so head over there and check that out!

DIY-Book-GiveawayNot only do you have the chance to win a copy of her e-book, but also some of her product! This is the very last of it, so it is an amazing prize!

recent happenings

Hi loves!

As per usual things have been busy busy busy over here. As busy as I feel my daily life is, I still feel like there is so much more I want and need to do. There really needs to be more hours in the day, don’t you agree?
I did want to pop in, say hello, and share some recent happenings.

I told you all that Matt and I recently went back to Indiana to have a wedding shower with some friends and family that were not able to make it out to Arizona for the wedding.

It seemed just like the wedding, too many people, not enough time, but it was so wonderful to see and connect with friends and family we haven’t seen in awhile.

Our adventure started at the new airport shuttle. It’s a new air tram and Matt and I were pretty excited about it.

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I mean look at that face. Clearly excited.

When we got to the airport we had our traditional pre-flight drink

We always have one, mainly because we are those people that get to the airport two hours early and always have some extra time to kill.

I usually get a mimosa since our flights are typically pretty early, but we took a little bit of a later flight, so I got a delicious looking cocktail.

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It was vodka mixed with pink lemonade, there may have been something else in it, but I don’t remember. Regardless, it was delicious.

We soon were in Indiana and the craziness began!

We flew in Friday and the shower wasn’t until Sunday. My sister was actually staying at my parent’s as well, as they were having work done on their roof, so they didn’t want to be around all the loud noises with the kids. It was so much fun having us all in the house and it meant extra time for Matt and I with our nieces!

Saturday my sister had plans to take the girls to the zoo and asked if we wanted to tag along. Um, yes please! 1. I love the zoo and 2. more time with my sister and nieces!

Because I honestly can’t get enough of these cuties!

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It was a hot one, so we lasted as long as we could. Honestly I think the adults were worn out before the kids were!

The next day was the shower and it was a busy one, but so much fun!

I have very few friends who I keep in close contact with from back home, but those are the best ones and man did I miss them!

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So as mentioned, the shower was so much fun, but again I really wish I had more time to catch up with friends and family, but at the same time was so grateful for the time I did have. We were so humbled with not only all the people who attended, but also the generosity. Everyone was so great in helping make the day run smooth and one thing to note was my neighbors (who I really do not know well) not only made delicious mason jar desserts, but made us crafty photo frames using our wedding photographs.

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I am always in awe of those who are super crafty as I wish I was.  The photo frames she made for us are absolutely beautiful and we are so excited to show case them in our home.

And as quickly as we came it was time to go home. That morning Matt and I were able to escape away for breakfast together.  My dad had to work and my mom was in operation clean up mode, but it was actually nice for Matt and I to spend some quiet time together.  It also reminded me a few reasons why I miss Indiana. It is insanely hot here in Arizona and it was so nice to be able to sit on a patio, surrounded by trees and enjoy a quiet breakfast.

The food was also amazing.

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We went to a local breakfast place and both started with fresh squeezed orange juice. I got the most amazing biscuits and gravy and even though they did not photograph well, they were absolutely phenomenal. The part that made them extra amazing was they toasted the biscuits before topping them with gravy. Life changing.  Matt got a mexican potato skillet that was also delicious. Of course I stole a few bites. Home cooking at it’s finest!

Too soon it was time to pack up and head to the airport. And as per usual Matt and I were incredibly early, so you guessed it. A pre-flight drink was had.

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Upon returning home there was something else to celebrate, Matt and I’s 3 month anniversary. Yes we’re still celebrating the months.  Really just a reason for us to go out to dinner.

And to get flowers.

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Side Story: I had to laugh. Matt walked in on me taking a selfie with the flowers, proceeding to make fun of me, which proceeded to this photo session…

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I love us…

All three months we have been celebrating with the same dinner.

Sushi.

And guess who isn’t complaining.

When we do celebratory dinners we typically go all out.

We started with fried gyoza and typically I am not a huge fan, but these were absolutely delicious.

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Next was an abundance of sushi.

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A mix of sashimi and sushi rolls.

But the show stealer for this meal was the crunchy eel roll.

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Again, not typically a fan of the fried rolls, but I’m convinced anything covered in eel sauce is delicious.

And it was.

So overall even though incredibly busy, we’ve had an amazing couple of weeks. We are so blessed to be surrounded by such amazing people and continuously are reminded of all the love we have in our lives.

♥ ♥ ♥

What are you thankful for in your life right now?

I am thankful for all the love I have in my life. It was so amazing to go home and be surrounded by family love and then also to come home to this love…

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