Anna Shares...

I understand that making a commitment to a fitness program is hard.

It’s not easy to put something on the line (like time and money) and dive in with two feet.

But having some skin in the game means you are ready to play and won’t quit at the first sign of struggle or with the first distraction that gets in your way.

When you have something invested, it will mean more to you, your commitment will be greater, and ultimately so will your results.

There is a common law in life…it’s called “give and receive”.

If we expect to receive expert coaching, state of the art programs, and optimal results then common law would expect you to give your time and invest in those who are there to give you their time and energy.

For some, they aren’t sure if the program will work for them. So they have a fear of losing money and not getting the results.

For others, they aren’t sure if they are capable of fully committing to do the work, so they fear disappointment in themselves.

Most people haven’t done the research or have the experience in the area they seek help, which is why they seek help in the first place.

But since they don’t fully understand the science and the critical elements of behaviors and accountability behind the program needed, it’s hard to make logical decisions so they simply avoid them or say “no, it’s not for me”.

So they keep doing the same thing and keep getting the same results.

There are a million resources online for FREE that you can read and research about how to lose weight, how to get strong, how to stay motivated, how to boost metabolism, how to be more positive.

If they are working for you and helping you reach your goals, stick with it, you probably don’t need customized programs, systems, coaching, or mentorship.

I know too many people who search the web for answers and simply continue to struggle with their weight, confidence and motivation, yet they still refuse to take that next step and put some skin in the game.  

The next step for most people who truly want change in their life is to COMMIT to something greater. Invest in yourself. Do what most people won’t in order to achieve what only few will ever get.

Will it cost money? Yes. Will it take some discipline? Yes. Will it change your life? Yes.

Does a plumber come over to your house and tell you that your pipes need a total plunge in order to operate at its best and you say “wait, is that going to cost me money”? I don’t think you would.

People will pay 100’s to get their pipes cleaned but they cringe at paying a few bucks for the transformation of their body, energy, and stress levels.  

What business or service that provides value doesn’t require some kind of investment?

I’ve invested thousands of dollars and hours working for my education and expertise.  I’ve spent thousands of hours coaching and creating programs that work for my clients.  

I’m the ‘plumber of fitness’ if you will.  

I don’t put elements into my programs for no reason. Each component of my programs are essential for optimal results and I am just as certain about this as a plumber is certain about what your pipes need to operate at their best.

My overall point is this.

If you aren’t willing to invest in someone’s expertise, experience and most importantly yourself…you aren’t ready to receive that expertise and that next level of growth in yourself.

I know that it’s hard financially for some, which is why I have blogs, free PDF’s, free workout video’s, free education on my website and social media platforms. I am always trying to give anything and everything I can to educate and help you reach your goals.  

But when it comes to my coaching programs I have spent hours creating, spend hours mentoring my students and require components of nutrition and accountability that are critical to it’s effectiveness, I can’t give it away to someone who is not ready to go all in.

I believe there are two kinds of people.

Those who have the self motivation, discipline and resourcefulness to achieve their goals and accomplish their dreams by investing a lot of their time to do things themselves without having to spend a lot of money.  And then those who simply are not self-motivated, discipline and resourceful yet aren’t willing to invest in themselves to get the help they need.

I write this blog out of love for you. Especially if you are struggling in your life but continue to wait or say no to an opportunity that requires some real skin in the game. It would mean taking a chance on the unknown without fear of failure or without fear of losing something.

Don’t think about what you will lose, think about what you will gain. Don’t think about failure; think about what you will learn and how you will grow from your experience.

If you take one thing away from this entire article it should be this; in order to receive more of what you want in life, you must be willing to give more. If you feel stuck in your job, your relationships, your fitness or anything in life…reflect on how much attention and effort you are giving to those areas of your life so you can get unstuck and move forward.

One of the best things I ever did for my fitness was setting daily, monthly and yearly habits.

 I found that when I have specific routines to keep me on track and keep my body feeling amazing, I never go too far off course!

We all veer off course now and then, but with scheduled routines, we are much more likely to come back faster!

The #1 reason routine habits are so important…we must “protect the power house”.

Our powerhouse is our physical and mental energy, which is the driving force of our lives.

What does your day look like when you are tired, sleepy, unfocused, dazed, weak, fragile, unmotivated? Not a whole lot of positive momentum is going to come from a powerhouse of that caliber.

So when we have daily, monthly and yearly routines, it allows us to recalibrate our powerhouse. We are more likely to keep momentum, continue to progress and perform better in our workouts, jobs and even our relationships!

Are you interested in sustaining the positive momentum in your life?

Do you feel that your powerhouse is serving you well or does it need to be recalibrated?

Well, check this out:

I want to share my personal routines with you to see if they might spark some ideas for you to get started or even motivate you to try some of mine.

 DAILY HABIT:

My daily habits are my foundation! These are the habits that keep me feeling strong and energized on a daily basis. I share these daily habits in my 7-Day Planner which guides you through a step-by-step process of adopting all 17 daily habits in just 7 days.

You don’t have to follow my daily habits but it’s critical that you set at least 10 healthy habits for yourself to stay on track daily and protect your strength and energy each day.  I give you an example of my day at the bottom of this blog just so you get the general idea!

 MONTHLY HABIT:

My monthly habit is called a 7 Day Fat Furnace 

I take 1 week out of each month to put my body into a SPEED ZONE of optimal health and fitness.  

I honestly believe that being more disciplined and accountable to my health for at least 7 days out of each month is what separates me from the rest.

How does it separate me?

I get to enjoy some indulgences while still taking care of my body and feeling great.

Most people fall into 1 of 2 categories, which I do not:

1.      They NEVER indulge and are ok with that. They live a super strict and straight edge life.

2.      They try NEVER to indulge but constantly feel deprived. It’s always a battle and it ends with a weeklong binge fest of having whatever they want.  Resulting in guilt and a repeat of this same deprived feeling.

I like being in a whole different category and I invite you to join me and place yourself in this category as well.

I live a healthy lifestyle but I also love enjoying the occasional pizza, fettuccine, burger, skittles, and Belgium beer!

I am human just like the rest of the world. I indulge when I want but I have habits that bring me right back on track.

Such as my Fat Furnace week…

I dedicate this entire week to discipline. No wine, no beer, no sweets, no crap, period!

And guess what, I love it! I look forward to being extra healthy for my body. I look forward to gaining more energy, strength, and stamina from this week. It’s incredible. I don’t even miss my indulgences because I know that I’ll have them some other time.

The most important thing to remember is that we all need a routine each month that forces us to take extra special care of ourselves for longer than just a few days. I suggest at least 7 days in a row in order to feel a significant difference in your energy and strength.

If you would like more details about my 7-Day Fat Furnace routine, I would love to share it with you. 

 YEARLY HABIT

My yearly habit is The 21 Day Ultimate Reset.

I pick a 21-Day period out of each year, usually at the beginning or end of the year to do a healthy cleanse.

Our body is absorbing toxins everyday from the air we breathe to the food we eat. It’s inevitable. We also put our internal organs through so much work everyday that it’s so important to rejuvenate the stomach, intestines, liver, kidneys, blood, right down to the cells with a healthy cleanse.

I say healthy cleanse because there are many ‘cleanse’ type programs on the market that are more harmful than beneficial for the body.

I have found the 21 Day Ultimate Reset to be the BEST of the BEST on the market and that’s why I use it personally and also now coach my clients through the program as a Beachbody coach.

With the 3 week Reset, I am able to balance my physical chemistry, remove toxins and reset my digestion as well as rejuvenate my body from the inside out. It’s been the best thing I’ve adopted into my life in the last 3 years and I plan to keep it going!

Now take a moment to evaluate your own personal routines.

What habits are you practicing daily that enhance your energy, strength and stamina?

What habits are you practicing monthly to be more disciplined and accountable to your health so you can remove yourself from the rest of the herd?

What habits are you practicing yearly to give your internal environment a spring-cleaning or facial for the gut?  

Adopting habits and routines such as these will change the energy and strength you get from your powerhouse. It will enhance the positive momentum you feel and bring more days of productivity, vibrancy and joy into your life.

As a reminder for the resources I have to help you adopt some of the best routines:

DAILY: Anna’s 7 Day Planner 

MONTHLY: 7 Day Fat Furnace 

YEARLY: 21 DAY Ultimate Reset 

 Also don’t forget to check out my example below of my typical daily routine!

 6:30AM Let The Light In!

We all need sunlight to become more alert, alive, and to shake out the cobwebs. So open the blinds, step outside or in front of your window to soak up the light! Do some deep breathing, light stretches and drink your 8 oz of water before breakfast!

Do not weigh yourself…get away from that daily habit!

7:00AM Eat like you love yourself!

Either have a superfood shake or a healthy breakfast to start your day! This is the most important meal of the day! It fires up your metabolism for the entire day, gives you fuel to charge forward and allows your body to feel satisfied until lunch!

Repeat some positive mantras for the day as you make breakfast or commute to work, such as, “I feel so alive today”, “I am going to crush this day”, “Amazing things are going to happen today”…etc.

8:00AM Craft your productivity for the day!

Use whatever method you prefer to set yourself up for success. Productivity is not just about checking off a To-Do list! It’s important to actually move the needle in your business or with your big projects. When you take the first 30 minutes of your day to plan for success versus checking Facebook or emails, you are 20% more productive every time! I usually write down my 3 major P’s, Projects, People and Priorities. I list my 3 Projects along with what Action Items need to get done in order to make progress on those projects. Then I write down the People I need to reply to and the people I need to reach out to. My last little section is for Priorities where I list all the things that MUST get done today no exceptions!

10:00AM ACE a critical project!

The morning is when your brain is most creative and sharp! Just before lunch, work on an important blog, paper, project, outline, etc. that needs your most valuable attention.

BLOCK this time out and don’t multi-task! There is nothing worse than working on an important project while checking emails, social media, phone, etc.

12:00PM: Fuel up and Move!

Noon is no time for a food coma! Too often we scarf down a big sandwich and feel stuffed and tired after lunch. We run for that afternoon coffee to feel better but we only feel worse.

Keep lunch on the lighter side with some good proteins, healthy fats and veggies! I love a good Chicken Salad with Avocado, tomatoes, cucumbers, and raisins! Then go for a light walk outside and get some air. Nothing worse than going from food to desk for the next 4 hours right? Take the last 10 minute of lunch and move! Invite a friend to join you.

2:00PM: Get up and Stretch

My motto is to sit for 50 minutes and stand for 10! I know that’s not easy for everyone but at least do it a few times a day! This is the perfect time to grab some more water, stretch out the legs, take a few deep breaths, touch your toes, twist your torso and reach to the sky! The blood will start to flow, the brain will get reenergized and you will continue to crush the last few hours of your day!

5:00PM Share the Love!

It feels great to finish a productive day! This is the perfect time to give someone a virtual high five or friendly note to show you care about them. We get an oxytocin surge (feel good hormone) when we feel connection and love in our lives! Giving love is just as important as receiving it.

6:00PM SWEAT baby!

If you are a morning exercise person then good for you! Here’s where you can take some time to relax before dinner!

If you are like me, you like working out later in the day and are ready to get that sweat on!

Don’t miss a workout, even if it’s 10 minutes or a 20 minute walk. Sweating releases adrenaline, endorphins, dopamine and all those feel good hormones that make us feel great! Plus it burns off all the worries of the day and allows you to regain a clear perspective and appreciation for your life.

7:30PM Enjoy a Healthy Dinner and Chill

What you fuel your body with at night is so important. Having a heavy meal before bed will affect your sleep (your most valuable recovery time), so portion control is critical at night. I make some killer ground turkey meatballs and zucchini pasta after a good evening workout but it’s a good mix of protein, fat, and veggies to satisfy my body.

Don’t make alcohol a daily habit at night. It’s so much sugar before bed and you need to give your liver and system a break from booze. Keep it to 3 nights a week and enjoy a nice glass of wine if you must but if you are looking to feel energized and alive the next day, pour yourself a nice sparkling water with lemon in a wine glass and just pretend! Lol….

10:00PM Cool down for bed.

Before you have to shut out the lights, try and cool down first. I love this idea of slowing down your mind in order to prepare for an awesome nights sleep. This means at least 30 minutes before bed there is no tv, phone or computer… It’s a time for a good book, journaling, meditation or snuggle time with your loved one.

10:30PM Good night.

It’s so important to get 8 hours of sleep. It lowers your physical stress levels in the body along with cortisol levels which make it easier to lose weight. I’m not kidding, you can lose weight in your sleep!

Try this day on for size as soon as possible! See how it fits!

Elevating Self Confidence.

One of the top struggles I keep hearing about is “feeling good enough”.  It’s a common struggle that is exhausting our mental and emotional energy.

Well, I have a confession and a self-confidence lasso to share with you.

Confession: I sort of despise fitness and health magazines for women.

Are you surprised?

I admit there is some good content being shared in those magazines. Often great recipes, good exercises to try, success stories from amazing women…

But I cringe by how they sell the “air brush dream” to how women should or could look.

…the headlines that have us convinced there is a magic pill or overnight solution to look and feel just like the model on the cover.

We immediately feel this sense of inadequacy, as if we are not good enough as we are, we need this magazine article to tell us how to get ourselves right.

Well, I’m not convinced.

I’d like to steer your eyes in a different direction and have you run with me for a minute.

I’d love to chase a bigger and better dream together. To stand among a sea of self-confident women versus a pile of air brushed magazines.

The first step is to decide what team you’re on. Team Perfect or Team Powerful?

Second step is to adopt 3 habits in your life:

1.    Place yourself in the best environment possible

2.    Choose the best possible circle of genius you can find.

3.    Commit to personal development everyday.

I’ll go into detail about these habits soon but today my first piece of advice is to focus on environment.

Ask the questions:

Is my environment positive and uplifting?

Does my environment inspire me?

The places where you spend most of your time are the most critical to focus on. Including work, home and social.  

Are the people you work with positive or negative?

Is the space you work in uplifting and inspiring?

Is the work you do fulfilling?

Is the culture one to be proud of?

Are your family and social relationships positive or negative?

Are your conversations uplifting or stressful?

Does your home environment give you feelings of peace or chaos?

Take a hard look at these questions and be completely honest with yourself. Sometimes it’s our environment that will weigh us down and make us feel inadequate. When in reality, making small changes to enhance our environment alone could change our feelings of self worth entirely.

I’ll talk about circle of genius and personal development next, but for now, dig into these questions and evaluate your daily environment.

What ways could you improve your surroundings to level up those feelings of confidence, self worth and adequacy?

Envision yourself standing amongst this sea of self-confident women wearing a TEAM POWERFUL tank top and screaming…. I am good enough!

Grabbing another fitness magazine is not going to bring you closer to your goal of ‘feeling good enough’. It’s just another distraction that leads to a land of make believe.

It all starts with focusing on the environment that surrounds you each day…so start there, and let’s do this.

I get this question all the time… “Why can’t I lose weight even when I exercise daily and eat right”?

That’s super frustrating to be in this position but it’s also a great place to be!

You are doing two of the most critical elements needed to lose weight already!

That means you just have to nail a few other basics down and you’ll be off to the races!

We have to take a step back and take a good look at our lifestyle when we find ourselves ‘stuck’ at a certain weight that doesn’t feel right for our level of commitment to health.

Most of us just assume we aren’t working hard enough or eating clean enough. 

Maybe so…

But I want to go another step back before going another step forward!

What we should look at is the big picture. What lifestyle habits do we have in our lives that do or do not support the goals we are shooting for?

I’m talking BASIC stuff here.

I have 17 Daily Habits that I practice everyday that allow me to feel my best. I walk you through them in my very first program, The 7-Day Planner  because if you miss  these steps, you’ll never have the strong foundation of lifestyle habits necessary to build upon.  

Every single client I start working with is required to tackle these steps FIRST in order to crush their long-term goals.

Yes, diet and exercise are the #1 and #2 most important habits to feel our best! But if we stop there, so does our progress.

You see, it’s not about going harder into the areas that you have already been consistently practicing. It’s about reaching WIDER into the areas that may be missing your attention.

So today, I want to share 5 out of my 17 small steps that might help you get unstuck and build a stronger foundation of your fitness!

1.      I drink water and lots of it! Sodas, sugary drinks, tonics, sports drinks, those are worse than wine. I stay super hydrated especially in the colder months when there are more germs going around. Our body is almost 60% water and when we get dehydrated EVERYTHING slows down and loses vibrancy. If you care for plants you know exactly what I mean. If only we had leaves to show for it. Instead dehydration shows in our skin, energy, mental clarity, sleep, weight, and even elimination. Eating a healthy diet means zip if you live a constant state of dehydration. So drink up!

2.      Give at least 3 hugs a day. It releases feel good hormones because it’s an expression of love, touch and connection! If we don’t have those emotions happening on a daily basis we tend to pull away from others and disconnect. I know it’s not easy to start hugging around town but make an effort. Our mental and emotional energy is a big part of our fitness and health. Missing this key component can hold us back from reaching our true potential.

3.      Read or listen to 10 minutes of positive and inspiring writing daily. Nobody wakes up in a good mood everyday! Not even me. I have days when I don’t feel like working out, checking email, or feel like being kind to my husband! What saves me are the words and inspiration of others. My commitment to personal development is what lowers my stress and releases more feel good hormones. Guess what? This is more important to your waistline than you think! I can’t imagine listening to only the voices in my head everyday. It’s no way to grow. Get serious about this!

4.      Sleep 8 hours a night. It’s not a luxury, it’s a necessity. Sleep is actually more important for our body and health than exercise. If you want to test that theory out, I encourage it. People who go to bed late and get up early to work out are making it very hard on themselves. The body does all it’s recovery at night, it heals and regenerates. How much are you sleeping?

5.      Take 10 Deep Breaths while repeating Release during each exhale. We take for granted the air that easily flows through our body. How often do you count your breaths. Almost never right? Not until you have trouble breathing does it become so clear just how important it is for our survival. It blows my mind really. One reason exercise is so beneficial is simply due to the extra air and oxygen that comes into the body during that time! Think of exercise as a Breath superfood! It is! Taking just 1 minute a day to breath more deeply and intentionally replenish the body with extra oxygen is invigorating and healing for the body. People with sleep apnea tend to have serious weight issues simply because they are losing oxygen exchange during the night. It’s a serious issue and one that most of us get to avoid. So take extra care and do this one daily.

So after hearing a few of my favorite lifestyle habits, think about your own. Especially if you are feeling stuck in a rut. Write down all the healthy habits you practice besides eating healthy foods and exercising that serve you better than the average woman. We don’t want an average life, we want an extraordinary life. So we must do those little ‘extra’s’.

I want to settle any anxiety you might be having at this point in January!

Maybe you just got back into a fitness routine or decided it was time for a PUSH in your current program. So you have been ON IT! Crushing workouts and staying consistent for the past 3 weeks.

If so, good for you!

Depending on how hard you have been pushing yourself and how well you have been eating and resting will determine how motivated you feel to crush February.

You might be feeling 1 of 2 ways:

1.      Proud you have been so consistent with your workouts but aren’t sure you can sustain this pace.

2.      Proud you took a month to workout hard and now you are ready to give the body a little break.

What would you say?

Well, here is what I would like to share.

It’s only January and there is a whole year ahead of us to gain strength, feel our best, and crush our goals. I know that a year sounds like a long time but it will fly by! Trust me.

This whole fitness thing is not a RACE. I know we want to reach our goals, like tomorrow, but it’s that kind of thinking that will keep us far from the finish line.

It’s the consistent, small choices we make everyday that will get us to the finish line first. We have to take on 1 or 2 new challenges every few weeks to keep progressing but we don’t have to do it all in just 1 month.

When we start or level up our new fitness program it’s critical to PACE YOURSELF:

WHY?

1.      Our body is changing dietary habits which puts new demands on the body.

2.      We are placing stress and demand on your muscles that raises acidity in the body requiring more nutrient dense foods.

3.      Our body will require adequate sleep and hydration for repair and recovery.

4.      We want to take our new habits in small doses se we don’t get burnt out and can make this a lifestyle.

The body will thank you this next month if your focus is:

1.      Consistent workouts that vary between light, moderate and hard.

2.      Eating clean and healthy foods

3.      Stretching to release tension

4.      Getting enough sleep and water

Be sure to check in with yourself and see if the pace you are going is one you can sustain all year.

As you get stronger, you will certainly train harder. It’s allowing the body time to adjust to those strength gains to avoid burn out that is so key!

What is most important to you?

The number on the scale

Size of your dress

How you look in pictures

How active you are daily

How much energy you have each day

What determines how healthy and fit you are?

I don’t believe it should be solely based on your weight or dress size. I know the most fit and healthy women that aren’t a size 4 but can run a marathon, hike a mountain, hold a plank for 3 minutes and have the health of a champion! I also know plenty of women that are a size 4 but can’t do 1 push up, can’t run 1 mile straight, or hold a plank for longer than 30 seconds.

What if we all decided to assess our fitness based on ability and performance versus appearance and size?

What if we decided to work towards improving our abilities and performance versus trying to lose weight and look like a fitness model?

We waste so much mental energy and carry so much unneeded stress from focusing on the wrong goals. Sure we want to look great and be a healthy weight but that should not be the focus. It will be the natural outcome from improving your physical ability and performance!!

If you are somewhat confused, let me further explain.

Say you want to lose 15lbs because you don’t feel sexy, you have a muffin top that drives you nuts, your energy is low and you are constantly stressed about what to eat and how to get in shape.

I’d like you to think differently about how to accomplish your goals.

Instead of obsessing over food and slashing calories, focus on a few activities you would like to physically accomplish. You could set a goal to run 1 mile without stopping, performing 10 push-ups in a row and taking the stairs to the office without gasping for air.

Instead of worrying about losing those 15lbs and the hated muffin top, start working towards those active fitness goals!

When we start working to build a stronger body that is more capable of performing an activity, we inevitably transform our body.

Have you ever heard the saying “Where attention goes, energy flows” by James Redfield? It’s absolutely true. That’s why it’s important to put your attention on a positive and healthy goal versus attention on what needs fixing or what is not making you happy. Let your attention and energy flow towards what you DO have control of and what you are capable of achieving. Your ultimate goal of losing that weight and muffin top will happen! Have faith and most importantly have fun!

Whenever I need to kick my fitness into high gear after a long vacation of wine, cheese and pasta I don’t get the scale out or focus my energy on the flabs that need to turn into abs…I think of a fitness goal that would push me to get better like training for a 5k! I focus on something positive to accomplish. This goal will not only get me in shape, it will keep me focused and on track.

I grew up with 4 brothers and thank goodness also a sister.

So from the time I can remember, I’ve always been part of a team.

I realized very quickly that more chores get done, more battles are won, and more influence is made when you aren’t rolling solo!

So it continues…

Although I have a strong purpose and mission to change lives, I believe without a doubt that I will never make the greatest impact possible without the power of my tribe, my insiders, our community.

We don’t all have to be fitness professionals, nutrition experts or psychologists to make a positive and powerful influence on others. If we embrace the same beliefs and work to create a better life for ourselves and others, we have all we need.

So what difference can YOU make?

I started my career in fitness by helping 1 client get out of back pain.

That led to 2 clients who needed motivation.

Then I had a group of 30 women meet me 3 times a week at 5:30am at the park. Now we have over 600K subscribers sweating with us on POPSUGAR fitness.

Bottom line, it starts with one. It always does.

How precious is that first person we help? Very precious.

How precious is every life we influence? Very precious.

If you have been inspired, motivated, guided or found value in becoming an Insider of our community, then pay that experience forward to someone else.  I wanted to say "Thank you" for being such an awesome community to work with and I believe our community has the power to make a very big impact together! I’ve created a simple and fun way to share the love so that we as a TEAM can inspire some lives.

You win points by simply INSPIRING others and sharing this community with them.

Post a selfie with an inspiring quote and tag Anna Renderer Fitness to earn more points and make a bigger difference in someone’s day!

That quote will go into a drawing to be picked for the next Inspirational tank top!

Click Here and Let’s team up and INSPIRE! 

Join the contest today!  

Have you ever thought about doing a cleanse?

Did you get excited or terrified by the idea?

 What’s the first thing that comes to mind when you think about the word cleanse?

Juice cleanse, master cleanse, detox cleanse?

 There are over 100 different ideas on the Internet that suggest how to cleanse, it’s crazy!

 As an Exercise Physiologist, I get highly annoyed with the cheap, dangerous, ineffective and almost reversing effects of some of those cleansing ideas on the internet. Some poor soul is going to try that terrible program and think every cleanse is going to feel the same. But let me assure you, they’re not all bad. However, doing the wrong cleanse can be very harmful - as it was for me.

About 10 years ago living in San Diego, I was a young trainer, had never done a lot of research about nutrition and I wanted to experiment with my first cleanse.  I heard about the Master Cleanse and grabbed the book. I read the book and it completely brainwashed me. I believed everything it said and put all my logic aside. Sure, lemon, cayenne pepper, maple syrup and water…yeah, that’s all I need to survive for 14 days.  Sounds great.

So Day 1 was okay, but Days 2-7 were insane. I had no energy, I felt tired all day, depressed a little, craved the idea of chewing something… so I would eat the lemon peels to hold myself over. I was losing weight and felt weak.

Then at about day 10, I started to have a little more energy, I was almost numb to the fact that my body was so starved. After 14 days I had to slowly start eating food again. I was so excited to enjoy even a small greens salad. Just the sweet crisp bite of an apple was like dying and going to heaven for me.

I realized how gluttonous I was before the cleanse, how much I took food for granted without a second thought. For the next several days, I was so grateful for the food I could now enjoy again. Then after about 1 week of eating a healthy diet again, I started wanting more and more. I wanted to indulge. I found myself having binge cravings that had never existed before. It scared me, I felt out of control, didn’t know what to do.  But I recognized that I was in a bad place and had to practice control and discipline each day. Each day that I could control it, got a little easier and soon I was in the clear.

It’s the scariest thing ever to take your body on a roller coaster like that and I know it’s what so many woman do that chronically diet and cleanse the wrong way.

I’m not against cleanses by any means but we have to understand the purpose of a cleanse in order to decide which cleanse is actually good for our body and will move us in the direction of our goals!  

From all my research and experience since that terrible cleanse, I’ve learned  6 major benefits of a cleanse.

1. To reduce acidity levels in our body and become more Alkaline: High levels of acidity is harmful to our cells and organs.

2. Increase oxygen supply to the cells and body to give us more energy and clarity.

3. Add natural minerals needed by the body.

4. Remove toxins and waste in the colon that decreases bloating and increases our energy.

5. Revitalize flora and good bacteria in the digestive tract to absorb more nutrients from food and avoid bloating.

6. Promote healthy metabolism and effective body functions in the liver, pancreas, kidneys, and much more.

 I’m not sure about you, but I don’t see anything mentioned here that talks about weight loss. The goal of a cleanse is not weight loss, but when we improve our internal health to these measures, naturally there will be weight loss if there is excess fat to lose. I personally lose about 5lbs from my cleanse each year because I don’t have much fat to lose. It’s mostly excess waste from the colon. Gross right?

So if you are a person who decides to cleanse for weight loss, let me just say that a great cleanse is an extremely effective catalyst for weight loss. Yes you might lose 5-10lbs during a cleanse but most of the weight will come from the new habitat you create inside your body and habits you exterminate from your life during the cleanse.

What you won’t get from a great cleanse are the side effects that many of those other trendy detox programs can result in; vitamin deficiency, muscle deterioration, depression, digestive pain, weakened immunity, fatigue, and eating disorder tendencies.

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals every day, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions. It's vital that we help restore and regenerate the body at least once a year! Getting in shape on the outside is great but it all begins with the health from inside.

Since my scary experience with a bad cleansing program, I have found something I love and now help lead others through. I never want anyone to go through the dramatic experience of starvation, fatigue, and result in an unhealthy relationship with food.

We all deserve to give our body those top 6 benefits of a cleanse and treat ourselves to what I call the “full body flush”.

I give myself the “full body flush” using a program called The Ultimate Reset.  Every year I invite my Insiders to join me because this is an experience and process that is much more fun when we’re not alone.

The Ultimate Reset is a three-phase, 21-day program that allows us to reclaim, release and restore our body. This program is the reason I became affiliated with Beachbody in the first place. It is the most well designed, safe and effective “cleanse” on the market today. Hands down!  Here is a simple breakdown.

• Phase 1: Reclaim your body, preparing yourself for change. You’ll slowly start to remove the stress on your digestive system and help get your body back to a healthy pH balance. In this phase, you’ll gradually remove red meat and dairy from your diet.

• Phase 2: Release toxic compounds that are clogging your intestinal tract, blocking proper nutrient absorption. As harmful substances are carried away, your body may begin to feel lighter and you may notice an increase in energy. You’ll now be eating a fully vegetarian diet.

• Phase 3: Restore your body to maximum efficiency, introducing essential enzymes and probiotics, and helping your body get the most from the foods that you eat- now mostly fruits and vegetables.

My belief is that we cannot operate at our best until we have a healthy environment in which to live. Healthy eating and exercise are the staple elements of creating a healthy environment; they are how we keep the house tidy all year long. It’s picking up the clothes, washing the dishes, and vacuuming the floors. A great cleanse is the deep cleaning catalyst for keeping the house fresh all year!  

I can’t wait to start my “Full Body Flush” and begin the Ultimate Reset on January 18th!  

Walking into the Studio...

Yesterday was my first video shoot with my new POPSUGAR Fitness Producer, Genevieve. She is smart, funny, enthusiastic and overall awesome.  I was so relieved because you never know what to expect when a new person comes aboard.  Do you remember the last time you got a new Manager or Director of operations at your company? It’s always a fingers crossed situation, right?

I’m very close with my camera crew, they are like family to me and they really do influence my work on video.  From the time I walk on set, to getting mic’d up, to shooting the workouts and wrapping, they make it fun and rewarding.

Have you ever walked into a meeting and everyone is looking down at his or her phones, computers, iPads or notebooks? Nobody says hi or smiles at you. The manager comes into the room without acknowledging anyone and gets right to business. I’ve seen it in movies but it’s never been my reality, thank goodness! That type of work environment lowers the morale, creativity and energy of its people.  

I walk into studio with a bunch of wise guys setting up lights and camera’s. They usually have a story or two to share, some funny comments to throw out. The energy is either good or great! I like to think it increases a few notches when I arrive but sometimes they carry the energy when I’m not feeling my best. I believe we all have the power to change the energy in the room if that’s our intention.

Yesterday I realized how fortunate I am to work with such amazing people. I thought, how did I get to be so fortunate? Luck? No. We attract those who are like us. I know that if I want to be surrounded by amazing, fun and playful people, I need to keep putting those vibes out there, we all do.

After our shoot I wanted to grab a picture with Genevieve to celebrate our first fitness shoot together! Sure we could have just stood there and smiled, but that’s nothing special. So I asked if I could spin her around instead. As you can assume, she said “heck yeah”!

When is the last time you shared some playfulness or had some spontaneous adventure that made you feel like a teenager again? Last week, last month, last year? It might be as simple as sharing a joke with a friend in the office next to you.

Any opportunity we get, we should choose to be playful. Enjoy bringing fun, laughter and energy to a situation that seems normal but is actually filled with enormous opportunity to be special.  

 Are you going to a holiday party soon? I was thinking about all the little tricks I use to enjoy a good party but still feel great the next day!

Here are some inside tips that I use. Maybe even a few will help you thrive a little better this season and avoid any extra bloating or weight gain!

1.  Snack on a big plate of veggies before going to a Christmas party or dinner. This will fill you up on the good stuff, and then you’re not starving at the dinner.

2. When making a plate of food, take a smaller portion than normal and plan on maybe having seconds if you’re still hungry. Plus, this will force you to eat more slowly.

3. Drink a glass of water between each glass of wine or cocktail. This makes you less hungry and less thirsty for alcohol.

4. If your craving the sweets have just 1 of your favorites and eat slowly, enjoy it completely. If possible, eat half of it and save the other half for later to feel that your sweet tooth can get another taste but without the extra calories.

5. When making a plate for dinner, fill half your plate with the good healthy stuff (veggies, fruit, salad, etc.) and the other half with a mix of your carbs and protein.

6. Eat slowly during your meals to allow yourself to enjoy the meal and not overeat! It is about 15 minutes after you eat that your body feels the fullness completely. Eating slowly allows the body to feel its fullness before you’ve eaten too much.

7. When tempted to having seconds, wait for at least 15 minutes after eating to make a final decision. Most likely you will feel too full by then.

8. Encourage your family and friends to engage in a nice walk around the party or a little dancing instead of sitting around after dinner. This helps digestion tremendously and will help burn off a couple hundred calories from dinner.

9. Exercise everyday! Try to walk or jog for at least 30 minutes everyday. This is the best way to keep your metabolism running high and to burn hundreds of extra calories! Add some strength training for a BONUS! But walking is essential.

10. Before taking a cookie, piece of chocolate, piece of pie, candy, or any sweet, make a deal with yourself…. For every one that you eat, you owe yourself 15 minutes of cardio exercise that day or the next!

Have fun this holiday and take care of yourself!

Anna

1.      Live a Great Story: Think about your life as “A life story”. That alone makes it more fun, enjoyable, and inspiring to write or think about. What if you were writing about the events happening in your life every single day, like a reality show. Would it be negative, full of excuses and lacking energy and excitement…or would it have a positive tone, taking action and full of enthusiasm? Not many people want to be on a reality show because they don’t want others to see their reality. That’s understandable but we should never be ashamed of our reality. We should think of our lives as a fun and exciting adventure, a story we would love our grandchildren to read about one day. If it’s not that story right now, write a new chapter!

2.      Assess How You Really Feel? Get out a piece of paper and write down how you feel inside. When you take the time to sit and write about something that is affecting you, it can lead to a deeper and more realistic view of what feelings you are actually feeling.

When we are caught up in the “rat-race” of life, we tend to disregard our feelings and keep ourselves, busy and avoid our true emotions. It isn’t until we slow down for some time to let the feelings inside be what they truly are. Then we can begin to release the bad emotions and bring in the good!

What kind of alter ego do you take on as the year comes to an end?

The woman that likes to indulge in all the junk foods and makes every excuse to be lazy until the New Year?

The woman that feels the need to please everyone else while putting herself and all her own needs last on the list?  

The woman who starts planning her goals for 2016 before the year even ends so she can get a jump start on her dreams?

The woman who sticks to her best routines and uses the end of year as fuel to launch boldly into the New Year?

Who is she when December comes?

Maybe you never really thought about it or maybe you have.

I have several alter egos that come out during certain events, activities or seasons.  When I play soccer, I’m a competitive and aggressive pro athlete.  When I get on camera, I’m a fun, fearless, fitness champion.

Around the holidays I become my most festive, productive and patient self, which hasn’t always been the case. It took a few years to create this alter ego around the holidays.

I used to get so stressed out at the end of the year. I’d let all the shopping, cooking, card sending and end of year tasks drain all my energy instead of enjoying any of it. I treated these activities like chores instead of appreciating them.

I would snap at my loved ones instead of being patient and loving to them.  I would neglect my fitness routine and use time as an excuse.

Instead of setting goals for the New Year, I would focus on end of year busy work and that only caused more stress instead of excitement.

When I realized that I didn’t have to feel this way, that it was all within my own power to change this alter ego, I decided to be someone different. I focused on giving myself a different identity and I continue to remind myself of who I want to be this time of year.  

I share my story so that you realize it’s within your power to create an alter ego worth bragging about this holiday.  

We have choice to see things as chores or opportunities, to use time as an excuse not to workout or use our workouts as an excuse to lower stress. We can choose to feel impatient with our loved ones or we can decide to laugh over small matters.

So who is your alter ego this holiday? Give her a name, make sure she shows up each day, and when she’s not around, call her up and get her to the party!

My alter ego this holiday is Anna Banana! It’s my festive, patient and productive self.

What do you do love doing more of this time of year, drinking wine or stepping on the scale?

I’m going to assume that you said drinking wine because this is the holiday’s right!   There are going to be some holiday parties, family dinners, and girl’s nights that call for celebration. Wine will compliment the occasions and stepping on the scale the next morning might not.

Here is my advice, enjoy yourself and don’t feel guilty about it by weighing in.

I don’t get why we beat ourselves up over a glass of wine. Then again, if we are beating ourselves up over a glass of wine, I don't think it’s just the wine. Am I right? It’s a whole bunch of other stuff too. Much easier to blame the wine but I have a feeling it’s the victim of some other crimes.

Women get so surprised when I tell them I drink wine. I quickly respond, “I married an Italian, I don’t have a choice”.  But in reality, I don’t think it’s a bad thing. There are some habits out there far worse.

What we should really be looking at is the big picture. What other habits do we have in our lives that do or do not support the life we can be proud of.

I have 7 Daily Habits that I practice everyday, especially around the holiday’s that allow me to feel my best. So when someone gasps at the fact I am a Wine-O, I simply share what other practices I am proud of. I hope you will read some of these habits and decide to join me. Life is too short and full of so many wonderful experiences; we have to enjoy it.  

1.      Besides wine, I only drink water. Sodas, sugary drinks, tonics, sports drinks, those are worse than wine. I stay super hydrated especially in the colder months when there are more germs going around and more wine to be drunk. We have to stay hydrated! 3-4 Liters a day is my goal!

2.      Give at least 3 hugs a day. It releases feel good hormones because it’s an expression of love, touch and connection! If we don’t have those emotions happening on a daily basis we tend to pull away from others and disconnect. Don’t do it! Hug more!

3.      Read or listen to 10 minutes of positive and inspiring writing daily. Nobody wakes up in a good mood everyday! Not even me. I have days when I don’t feel like working out, checking email, or feel like being kind to my husband! What saves me are the words and inspiration of others. My commitment to personal development changes my mindset and puts me on track. I can’t imagine only listening to my voices everyday. This habit is a must.

4.      Eat Superfoods and extra Greens daily. I eating clean healthy foods for the most part but I love a scoop of buttery mashed potatoes, gravy and pumpkin pie. However, I NEVER MISS having my Shakeology and my scoop of greens in the morning. It’s the extra things we do for our body that allow us to feel great. Nobody is perfect, we just do our best.

5.      Sleep 8 hours a night. It’s not a luxury, it’s a necessity. Sleep is actually more important for our body and health than exercise. If you want to test that theory out, I encourage it.

6.      Stretch and Exercise for at least 10 minutes everyday. It might be a bike ride to the bank, a run to the beach, a set of push ups and squats, a yoga class or whatever, but I get this body moving and stretching afterwards everyday. It improves my mood, my mindset and my muscles.

7.      I don’t weigh myself! Don't’ even own a scale as a matter of fact. I mean seriously, what is the scale going to tell me that my mirror or clothes can’t.  I might make some enemies right now but I also might save someone as well. It’s worth the risk. Why is weighing ourselves daily a bad idea? The scale tends to bring us on an emotional rollercoaster that may dictate our behavior and affect our mood depending on if we gain or lose even 1 pound. If we gain 1 pound, we might slash calories the next day and start putting ourselves down. This actually increases stress and slows down the metabolism all at once. If we lose 1 pound we feel great and tend to treat ourselves to a day off of exercise, an extra serving of mashed potatoes and this type of rewarding is a bad habit to adopt. Plus, we don’t know what 1-pound actually means on the scale. It could be excess water or dehydration from the day, we haven’t visited the bathroom yet, or we ate some high sodium foods! If at all possible, avoid the stress and emotional rollercoaster by ditching the scale. Practice daily habits that support the life we can be proud of and we won’t need a scale to tell us how we are doing.