Honestly, WHY?!

Despite the title of the particular entry, this post is NOT about complaining! This post is meant to serve as a why...why I feel SO motivated to see my business GROW (it is Motivation Monday, after all)!

Have you ever known that you were made to do something? I feel that way about being a teacher. There is something immensely rewarding about seeing a child succeed in something that he or she was unable to do before. I feel this same way about the swimmers I coach! Whenever any one of them is able to reach a goal, I feel their joy! When I think about teaching or coaching I KNOW that I would do anything it takes to become better at what I do! I am constantly thinking about what I am doing and how to do it better. I seek the advice of those who have been doing it longer. I read, go to trainings, etc all in the name of becoming a better teacher or coach.

I have been trying to apply this same thinking to my Beachbody coaching. I truly believe that I was MADE to be a Beachbody coach! I want to see my challengers succeed, bring new people into this amazing family, and constantly become a better ME!!

It's funny to think about...the transformation that has happened since becoming a Beachbody coach. Sure there has been some transformation to my body. I am stronger, leaner, and healthier than I have been in a LONG time. But the real transformation that has happened has been mental. My personal development has shown me how to be more POSITIVE!! I used to find a reason to complain about everything! It didn't matter what it was. Now, I'm not saying that I don't EVER complain anymore, but I am trying to look for solutions to my problems BEFORE I complain about having them!

Am I still SCARED that I will not be able to "do it all"? Sure. But, I remind myself, daily, that I can do this! I deserve to create success! I will accomplish everything I want!!

Before I go...a little preview of what's coming up this week at the FreshFit blog:
Tuesday Tips & Tricks focuses on HOW to drink more water and some yummy recipes to help get you to your daily goals.
Workout Wednesday will focus on those "extra" little moves that can help you reach your fitness goals.
#tbt will take a little walk down memory lane...you don't want to MISS it!
Friday Fashion Fix: cute Spring and Summer tops to show off your new muscles!!

Mistakes

Mistakes...mistakes are scary. Mistakes often *feel* like little failures. Mistakes, even the little ones, can make you want to give up entirely. Why is it so difficult to deal with mistakes? Why do we often beat ourselves up for making them?

I have learned something about mistakes recently and have begun trying to take my own advice regarding them. I have been trying to accomplish a lot of things WAY outside my comfort zone and have, you guessed it, been making mistakes. I am REALLY good at telling my students that mistakes are proof you're trying, but I am not good at taking this idea to heart.

Why? Fear. Simply put. I am afraid that I am not going to be able to achieve what I am setting out to do. I know that mistakes happen, I know that I am learning something every time I make one, but somehow fear creeps in and these little mistakes feel like the END of the world. They are not. I know that I cannot continue to be afraid of failing. I also know that I will not fail. My goals, my dreams...they will take time. I will trip along my path. I may fall. But I will succeed.

Big News

Monday posts have been earmarked for motivation, today's is really no different! Today's motivation comes in the form of a challenge...

Starting on April 6th, I am hosting a 7-Day Clean Eating challenge! My March challenge was SO successful, that I just HAD to do it again!! 

If you are anything like I was, you WANT to eat a clean diet, but aren't really sure where to start. I scoured the internet for any and EVERY idea on how to best implement a clean diet. There was so much information that I was, well...overwhelmed, to say the least. I began making small changes one month at a time, and am now in a place where I can honestly say I am ALMOST there!!

I'm ready to share what I have learned with you! My challenge group offers a place to learn the basics of clean eating, share recipes, ask questions, and feel the support of others who are in your same position! There are ONLY 10 spots available in the group, so secure your spot ASAP! 

Comment below or email me: jen.dickhaus@gmail.com

Don't forget to SHARE this with your friends!!

Food Prep and March Madness

I love Sunday. No, really...I LOVE Sunday. It's the day I do all my errands for the week, prepare (most) of my food, and relax with whatever is on the TV. This Sunday is especially exciting...my beloved Gonzaga Bulldogs are playing the the Elite 8 for the FIRST time since 1999, not only that, but they are playing Duke!! We are currently about an hour from tip off and I have been busy at work so I can fully enjoy the game!

I spent my morning yesterday planning and scheming for the week ahead. What to eat? What needs to be accomplished?

My hard work payed off and I finished the morning with a beautifully color-coded plan for the week and an equally color-coded grocery list!!

My trip to the grocery store this morning yielded ALL the veggies needed to complete my week (protein this week is coming from the freezer)! I am still amazed at all that I managed to prepare and how EASY it really was!

Check it out!! A little help from Pinterest for inspiration, and a week's worth of meals is ready to go! I'm telling you, this is the BEST way I have found to make sure that I am eating clean all week!!

I made my own Instant Oatmeal Packets. No chemical names I can't pronounce. Just REAL food! Find my inspiration here. I made the most SIMPLE and yummy Spinach Salads. Spinach + Red Onion + Hard Boiled Egg + Mushrooms + Annie's Balsamic Dressing. These salads will be perfect for lunch all week long! I also roasted 2 HUGE pans of mixed veggies. Easy and delicious addition to whichever protein I am in the mood for!! Find the recipe here. Last, but certainly not least, I threw together some Egg White Cups for my low-carb days. Recipe here.

All in all, today has been productive!! All that's left is to put tonight's dinner together (Baked Spaghetti) and relax and cheer for my Zags!

Back in The Saddle (again)

Wow! Has it really been a whole week since I've been here? Yes, yes it has. Don't you just hate it when work gets in the way of work?! In any case, it's a new week, a new day, a new chance to "get it right".

Monday is Motivation day here at FreshFit, but I have to admit I am not feeling particularly motivated today. Not in a "I give up" sort of way, but in a "this is going to take a lot of convincing" sort of way. I found this quote:

It seemed fitting. I, like everyone else, am learning to not beat myself up when I make a mistake. Maybe the mistake was a cookie (yep, I have been having a thing for cookies lately) or a skipped workout (only 2 last week, YIKES!). It is not the end of the world. Tomorrow is a new day. I can make better choices, do that workout, skip that cookie. Even as I write this tonight, I am sipping tea NOT thinking about what happened last week, but thinking about what I will make happen this week.

I have managed to write out (on my handy-dandy days of the week Post-It) the things that I want to accomplish this week. I have broken them apart by day and made each list relatively small. Sure, it may be difficult to keep to my list...especially when my time to do so is limited to the "after-school" hours, but I can do it!

Sometimes all you need to find that motivation again, is a little time, a hot cup of tea, and an attitude that says: I'm closer than I was yesterday!

Monday Motivation and Easy Weeknight Meal

It's Monday again. If you're anything like me, you dread the previous comment just a bit. The first day of the new week is usually a difficult one. You have to remind your body to get up when the alarm goes off, you have to remind your brain that you have a job to do, and sometimes you have to remind yourself that the motivation you had last week IS still there!!

So, when does that motivation become a habit?

Most say that it takes 21 days to form a new habit (or break an old one). Others say that it takes 3 cycles of this 21-day cycle to fully form (or undo) a habit. Either way, we all know that it takes time, patience, and consistency to develop good, lasting habits.

I wish I had the answer. I wish I could write something here that would tell you EXACTLY how to form all the good habits that you want to be a part of your routine. Honestly, I am still working on mine. If you have great things that work for you, please share!

In honor of another Monday and another work week ahead, I have pulled one of my go-to weeknight recipes that is quick, easy, healthy, and pretty yummy (I am biased, of course). When I cook during the week, I skip all the hoopla. I keep my recipes simple. Simple ingredients and simple process.

Weeknight Marinara Sauce with Whole Wheat Pasta and Broccoli
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
20 oz Ground Turkey
1 Jar of your favorite Marinara Sauce
1T Italian Seasoning
a pinch Crushed Red Pepper Flakes
1 Package Whole Wheat Pasta
1 Bag (3 Cups) Ready-Steam Broccoli
Shredded Parmesan Cheese

Fill a large pasta pot, or stock pot, with water. Cover and bring to a boil. Meanwhile, brown turkey over medium heat. Season with Italian seasoning, crushed red pepper flakes, and salt and pepper if desired.

Once water is boiling, prepare pasta according to package directions. While pasta is cooking, add pasta sauce to turkey and continue to cook until heated through (about 5 minutes on medium-low heat).

Drain pasta and steam broccoli. **Mine takes about 2 and a half minutes. If you are not using ready-steam broccoli, add broccoli to pasta water for the last 2 minutes of cooking time.

Serving Suggestion:
Mini-Portion (21-Day Fix Approved)
1/2 Cup (or 1 yellow container) pasta, 1 Cup (or 1 green container) broccoli, 3/4 Cup (1 red container) sauce. Top with parmesan cheese (1/8 Cup or 1/2 blue container).

Traditional Portion
1 Cup pasta, 1 Cup broccoli, 1 Cup sauce. Top with parmesan cheese.

Happy Monday!

Tips & Tricks: Organizing Your Routine

I've been thinking a lot about organization lately. Maybe it's because I'm a teacher and it's imperative, but most likely it's because I want to be successful in what I'm doing.

Nerd Alert: I'm a bit obsessed with color coding!

When I started following the 21-Day Fix program, I decided that I needed to get organized and create for myself a no-fail way to track what I was doing and keep myself motivated. Obviously, being a part of a challenge group helps immensely with the motivational piece, but I need something more.

What I ended up creating was a calendar containing each workout. I stored the calendar in a plastic sheet and used a dry erase marker to cross the workouts off as I completed them. It was insanely satisfying to cross each workout off when it was done!! At the end of the week, I could literally look at what I had accomplished...AWESOME!

I also made myself a tracking sheet for my containers. When I was packing my lunch or cooking dinner, I could glance to see what I had eaten and what I still needed to complete my day. As I said before, I am thankful that I am still able to use this with my Max:30 program! The best thing about these tracking sheets (and storing them in plastic pages) is that I can use them again and again! I know that each program comes with these types of resources, but I know that I will do my programs more than once!

As I am sure you could have guessed, my calendar-making struck again when I started Max:30.

Every day, I use this calendar to track my max out time and it allows me to see what my goals are for my workouts.

I realize that thus far I have focused only on what I have created for use with my Beachbody programs. Even before Beachbody, I was most successful when I kept track of my foods and workouts. I used to keep crazy journals with my meals, exercises, water intake, etc. No matter what the goal, no matter what the program, getting yourself organized is truly setting yourself up for success.