New Goals

The past few weeks have been a little insane, as I am doing my best to manage training clients full time, taking Health Coaching calls, teaching classes and of course, doing my best sharing the responsibility of training our pup(which has not been easy lol but we love him). So when I say that my workouts have been less than ideal, I mean it. I have been doing my best to squeeze in about 45 minutes, 3 days a week, and taking 1 class if i can. It has been mostly total body interval work(which I love anyway), and 1 running class a week at Mile High Run club. If any of you are runners, and want to check out a cool studio where you can run with others, its a great place, They have 3 different class structures, so there is something for everyone.

Why am I writing about this? Because I like to remind you guys that life happens, and sometimes, getting to the gym 6 days a week is just not an option. And that is 100% ok. So what have I been prioritizing? Eating well of course. So clean food, veggies and as much home cooked food as possible. I have been making fresh juices at home which is also a great way to stay on track. I will post the recipe of the week below( I can't take credit for this one, my husband came up with it!!). And my 2nd priority, has been to make sure that all of my workouts consist of a short interval run. Why you ask? Because after an extremely long break from racing (we are taking since 2014), I have decided, that I would like to get back into racing, yikes!!!! After the Brooklyn Half in 2014, I hurt my hamstring pretty badly, then I started competing in fitness competitions, and I stopped racing. But I miss it, and I miss how it made me feel to cross the finish line. So I am going to take you guys on this journey with me. I will be posting my weekly runs, post and pre-run nutrition, as well as what I am doing for my own personal strength training so you guys can get a glimpse of my week. And, as always, if you have any questions, just send me a message, or comment below.

So what about you guys? What are your goals right now? Any exciting events, competitions, races coming up? Or are you just enjoying your workouts and working hard towards doing your best daily? I love hearing about your journeys. Let's chat about it below!!

Until next time!! 

In Health and Wellness,

Crystal

Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!

Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!

An Exercise in being grateful

Have you ever woken up after a long stretch of stressful days and just realized how lucky you are to be where you are ? I know a lot of you are like ,”ok enough with all of this positivity”, but I’m serious here. For those of you that know me well, know that I am a worrier and I tend to overwhelm myself with work and personal tasks. My schedule is always full and I go through phases where I get so caught up in my day to day that I forget to make time for family and friends and I instead keep working or I go home and rest (which is important too), but as part of this balanced life I am trying to lead, I sometimes need to just sit and remind myself to slow down, and not forget to live. So I’m making it a priority to do the things I love, and slow down a bit. For any of you that follow me an Facebook or IG, you know that Frank and I have a new member in our family, Elmer, our beautiful 9 week old Alaskan Malamute. He has brought so much joy and so many laughs to our home already, and he is forcing me to slow down and prioritize my schedule in order to spend time with him in between my crazy client load. I couldn’t be happier that I have him here and that I can come home to this loving little guy.
Aside from that, I am grateful to have spent some time this weekend reconnecting with a good friend who I haven’t seen in a very long time, to celebrate her bridal shower. I’m lucky to have friends who understand me and my craziness , and who are here to reconnect, even if it isn’t as often as we would like. 
So the point if this short blog today , is to get you guys thinking about the things you are grateful for today. I know we can all sit here and vent our woes and complain on social media about the things that aren’t going right in our lives, but how often do we sit down and say “I am lucky to be here” or “I am grateful for..”. I challenge you all to take a second, and think about what makes you happy, who and what are you grateful for, and how can you make some more time for these things ? Take some time, write it down for yourself, and leave some comments below for me if you would like.  As always, I look forward to connecting with you all.

In Health and Wellness, 
Crystal
 

 

Finding Balance on Vacation

For those of you who follow me on IG, you know that my husband and I recently traveled to Austin Texas for a mini vacation to celebrate both of our birthdays. Now, he and I have been following the Whole 30 for the past 2+ months with great success.  So of course, I was a little concerned with how we were both going to enjoy the delicious food that Texas has to offer while we were away, without completely destroying our whole 30. Just a quick side note, both of us have seen such amazing things from Whole 30 which I will talk about on a future blog post, but just to name a few things, Franks skin cleared up and he lost 9lbs. My allergies have been almost non existent  (huge for me and anyone who knows me knows that I took allergy pills everyday, all year round for both my indoor and outdoor allergies for my entire life), and the joint pain and cramping I have been felling in my hands for the past year is now gone. Anyway, I’ll talk more about this in next post. Back to our Vaca 
Austin had some amazing food (ex : delicious BBQ, an abundance of meat, tacos, and of course, my weakness- Voodoo Donuts which had the best donuts I have ever tried). Anyway, back in the day when I was a competitor, I  either would have not taken a vacation, or I would have packed all of my food for the 4 days, forcing my husband to dine alone at restaurants or via room service. My priority, was my diet, and I didn’t care who or what I neglected, I only knew one extreme way of living and I did not think that it was possible to find balance. I missed out on a lot of things during that time, and it makes me sad to realize that now. (To any competitors out there, please note that this was my experience and I know that many of you have found that balance while competing, but I wasn’t able to). Of course I am not a competitor anymore, but there is still that part of me that fears falling completely off track, just because this has always been a slippery slope for me. But at this point in my life, thanks to my education and Integrative Nutrition, I realized, that there is a way to stay on track, stay healthy, but to also live my life and enjoy experiences with loved ones without depriving myself, neglecting my loved ones, or stressing over food and macros. Finding that balance between indulging in things that I wanted to try since I was traveling, and making choices that kept me as close to whole 30 as I possibly could while away, was exactly what I needed.
So here is what I did, and what worked for me. I woke up every morning to a 25 minute intense HIIT session at the hotel gym. In the past I would have spend an hour and a half as my husband waited for me to get some breakfast. But I realized how out of balance that was. Vacation is about relaxation and breaking from your normal routine. I’ve always stayed on my routine on vacation which never made me truly feel like I was taking time off to reset and relax. So this shorter gym routine actually energized me , and got me ready for the day. After that,  we started our days walking all over Austin visiting galleries and the Capital building and of course listening to some great music at various bars and rooftops. At every restaurant, I made the choice to either indulge or make a smarter choice. Thus balance enabled me to enjoy the amazing southern food with my husband,  while finding balance with green juice and avocado smoothies later in the day to get in my greens and nutrients. The hardest part for me, was trying a donut(ok 2 donuts) at the famous Voodoo Donuts on 6th street , which was amazing and worth it. I was afraid that my sugar demon would return, but luckily, because of my balanced mindset, it did not. And the indulgence was just that, an indulgence. 

I can honestly say, that we thoroughly enjoyed our trip and the delicious food with my husband and I do not feel badly about any of it. Food shouldn’t be an obsession ( as it was for me in the past ), it should be something we enjoy for nourishment, but also something we enjoy with family and friends. I know for some of you, like me, it’s hard to not count calories, it’s hard to not feel guilt when we eat a treat, and its hard to not workout everyday for 2 hours, but we need to stop beating ourselves up over these things. We need to stop bringing negativity to our relationship with food, and exercise.  The freedom I have found with food and exercise since becoming a Health Coach, has been life changing, and I am truly grateful for that.
If any of your guys struggle with what I have in the past, please comment below and let’s chat it out. I am also offering complimentary Health and Nutrition Consultations, where I can help you find that food freedom and build a healthier and easier relationship with food. As always, I love to hear from you all so, please leave some comments below and let me know how you have found balance on your vacations. 
Thank you as always for reading
In Health and  Wellness
Crystal
 

Food Relationships

In my industry, the word diet is used on a daily basis more than several times a day. On a personal level, diet had always been a tricky subject for me to talk about. When I first started getting serious about my workouts, I thought that the only way to be successful in losing weight was by counting calories, calories in versus calories out. I was a believer in low fat food and diet food products. Sugar free products enabled me to still indulge in sweets and have something to pour over my pancakes without guilt(or so I thought). I didn't realize how many unnatural ingredients and sugar alcohols were in these products. I just thought, hey its a fiber one bar so it must be healthy. I didn't know any better and I honestly didn't understand the association between processed food and how the unnatural ingredients in them effect not just our weight, but our hormones, and our mood. I didn't understand why I could snack on these things that were healthy and diet friendly, but my body was not able to get lean. I worked out so much and I ate as healthy as I thought I could, but I just wasn't seeing the results I wanted in my body. On top of the fact, that my sugar cravings were at an all time high and I was always hungry. I thought the hunger was just from my workouts, but now I know they were from eating so many empty calories which weren't satiating me, and from boredom(which is something we will talk about in another blog post). In addition, I was depending on Protein powder and protein bars to get me through my workouts or to fuel me after a hard workout when I didn't have the time to sit down and eat a proper lunch. Some of my protein powders has ingredient lists that were so long they took up the whole back of the tub. Just FYI, every single one of those protein powders are no longer in my pantry and I only eat RX Bars or Larabars want something quick, since these bars have so few ingredients all of which are natural and unprocessed.

I didn't grow up eating healthy food. As a kid, my diet consisted of a lot of carbs, sugary drinks, cereals, sweets, soda, pizza, and on occassion fast food. My mom had a pretty busy schedule being a single mom with 3 daughters who were all in different schools in different parts of Long Island. We all had after school activities like band practice, twirling lessons and acting classes. Quick meals, snacks like chips and candy bars became the norm as we constantly needed to be somewhere on a schedule. On addition to that, my mom was a pretty picky eater, so there were certain things she just didn't cook, because she didn't enjoy them. And as we all know, kids learn their eating habits from their parents. We only eat what we are exposed to, so it is normal for us to develop palettes that are similar to our parents. 

I had a massive sweet tooth most of my life. Never really with candy but chocolate and ice cream, snack cakes and juice were my addictions. I didn't think there was anything wrong with these things because juice was healthy right? And sugary cereals are what all kids ate for breakfast. I mean, what kid didn't love a bowl of lucky charms with a glass of orange juice in the morning. I was super tiny and thin when I was young and I was that way up until high school, so again, I never thought much about my eating habits and how bad they were. In high school, as my body started to change, I became a little self conscious in my skin, and of course I decided to be more cautious with what I was eating. So when I bought snapple iced tea, I went for the diet version and I went for the Sun Chips instead of Doritos, because somehow they seemed to be the healthier choice. Guys, I'm not saying that my mom was at fault for my eating because honestly, nutrition is all about education. And if you don't know what is harmful, you won't know what to avoid. And I know many of my peers had similar eating habits growing up and maybe some have even continued those habits. But that is why I beleive I have made this leap of faith in my career. My mission, is to educate people about what they are putting into their body. So many of our bad eating habits stem from our childhood, and it's hard to break habits when this is all we know. Education is key when it comes to nutrition. The more you understand how food effects your body and your mood, the more prone you will be to make better food choices. 

As a 34 year old woman, who has spent most of her life having a very odd relationship with food, I think it is so important to really understand what we are putting into our bodies. Whole food, real food and food grown in nature is what we were meant to eat. If you can't recognize an ingredient in your food, you probably shouldn't be eating it. I know that this is still a very difficult thing for most of us to adjust to. Throwing out the food scale and not logging in our calories or points can seem really scary right? I mean, numbers comfort people or freak them out. And for all the people who count 

calories and macros, it can be a scary to give that up. Trust me, it took me a long time to get over that fear. It made me uncomfortable to eat blindly when it came to numbers. But once I started seeing my body change just eating real food, I felt so free. Finally, food didn't control my day. I controlled what I ate. And I was eating things that I loved to eat, without feeling guilty. I felt a comfort in my skin that I never felt in the past. And the way I eat now, is a lifestyle not a diet. I encourage my clients to view healthy eating as a lifestyle not just a quick diet. I find that this mindset shift, has left them feeling free and empowered with their food which leads to success in the long run. 

I will be posting more about this topic with some articles very soon. If you want to stay the most up to date on my posts and articles, sign up for my newsletter and you will receive the most update information on nutrition, whole foods and of course fitness. 
I would love to hear about you all and your food journeys. Feel free to leave your comments below. If any of you are seeking guidance with your nutrition and getting on the right path to wellness, please feel free to shoot me and email and I can guide you through the programs that I offer in this area.

Thanks for reading guys!!
In health and wellness,
❤Crystal❤ 

 

 

Fresh Veggies at Union Market. Such a Beautiful place to shop!!

Fresh Veggies at Union Market. Such a Beautiful place to shop!!

Finding your why

Hi Everyone and welcome to my page. I am so excited to have you here and I look forward to sharing many workout and nutrition tips with you all. I wanted to talk a little bit about your reasons for embarking on a path to fitness and wellness. I will share my personal story on my next blog post, but today, I want to hear about you all. What is your Why? Is your journey a personal one of self love and self discovery. Are you preparing for a special event? Are you trying to get healthy for your family? Are you looking to get fit after having a baby? Or are you looking for an outlet to release stress and find your happy place? We all start for different reasons, but one thing brings us together. That one thing is this amazing Fitness community that we belong to. That you now belong to.

Fitness and wellness brings people together. On my page, in one on one training sessions, and in my Bootcamps, we all support each other to work hard and push past our comfort zones. It's an amazing community of positive energy and a journey we all are taking for our own reasons.

So, my request today for all of you, is to take a minute, take a breath, and define your why. I would love to hear from all of you so please feel free to leave comments below. Thanks everyone and I look forward to sharing my story with you all on my next post.

In Health and Wellness
❤Crystal❤

366c777ef078c8045665631034b13d94.jpg