elementalhealthandwellness

Healthy Lifestyle Philosophy


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31 Days to Unbreakable Resolutions Day 13

Take advantage of technology. Sign up for daily motivational e-mails, or text messages.  Set reminders on your cell phone or computer to get out there and get working on those goals.  Are they still visible to you? You didn’t take them down already, did you? Make sure if you haven’t done so yet to post your goals in a place where you will see them often.

For apps to keep you motivated, try Diet coach or Spark People – both are available on Android and iPhone.  They are wonderful to stay on track.

You could also video journal your food intake on Eatly (www.eat.ly).  Afterall, you would eat a huge bag of M and M’s but not if someone else would see it.  Others rate your food intake on this site and although its just users, not nutritionists everyone knows that jumbo candy bags aren’t healthy, so you can use it as a tool – I started last week.

By the way for those of you on Cape Cod, I will be on the radio talking about body image on Tuesday morning at 9am.  Tune in to listen to my take on how to love your body more on WOMR

FM 92.1 outermost

FM 91.3 furthermost

See you all soon 🙂

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31 Days to Unbreakable Resolutions Day 12

Do you have a plan B? I’ve heard the saying “A man with no plan plans to fail”. It is never more true than in this instance. Work, kids, family and a host of other things will always get in the way if you don’t have a plan. Make a plan to get out for a walk during your lunch break, before work or any other spare time that you have – something is better than nothing. YOU CAN DO THIS!

By the way for those of you on Cape Cod, I will be on the radio talking about body image on Tuesday morning at 9am.  Tune in to listen to my take on how to love your body more on WOMR

FM 92.1 outermost

FM 91.3 furthermost

See you all soon 🙂


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31 Days to Unbreakable Resolutions: Day 10 (from Sparkpeople.com)

Don’t expect perfection.  Anytime I tell myself – “I’m going to be perfect until….” I end up being a little piggy for days! You WILL mess up, that’s how you learn.  Take it that way. Remind yourself that you are learning something new and that it will not always be smooth sailing.  Take it one day at a time and be kind to yourself. The key is persistence and a willingness to learn from your mistakes. 

As a goal for today, focus on what you have done right and not what you are struggling with.

New Year New You Bootcamp

Starting on January 13th (we need two more people)

A four week group exercise program designed to help you SHRED pounds and start your year off right. A fantastic add-on to your Jumpstart Program, this program will help you to get your workouts inline with the amazing nutrition that you’re doing to get into your dream body.

We will do a full-body workout 3 times a week that will help you build the lean muscle (not bulk) that you need to rev up your metabolism.

Classes start on January 13 and will run Monday, Wednesday, Friday  5:30pm (6pm on Monday)

Included in your program:

  • Jumpstart meal planner
  • Online support page

You’re going to get healthy and you’re going to have fun doing it!

Register for either am or pm classes (I need a minimum of 6 people in each session, otherwise the slower one will be cancelled)

$119 for the month, $99 before January 4

To sign up visit www.Elementalhealthandwellness.com/events.html

You could also join me for this Spartan Race challenge on Facebook: https://www.facebook.com/events/730199780332179


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31 Days to Unbreakable Resolutions: Day 9 (from Sparkpeople.com)

Create a motivational collage ( I LOVE THESE ). Find inspiring pictures, quotes and encouraging words to put on it and place it in a spot where you will look often. This is YOUR vision – a clear, motivating and energizing reminder of your goals.

Have some fun with it too.  Try colored crayons, highlighters, glitter pens, anything that inspires you.

Comment with a picture of your goals 🙂

January Jumpstart started yesterday! But there’s still time to get involved.  What are you waiting for?

Here’s some more information to get you started:

January Jumpstart

Picture January 7 for 4 weeks
$69 before January 4 and $89 thereafter.

This program is for you if:

  • You want to have fun in your wellness program.
  • You’re frustrated with all the nutrition and exercise ideas out there and don’t know what to listen to anymore.
  • You’re sick and tired of being on a diet (isn’t there a better way to do this?!)
  • You want a simple plan to follow that teaches you to be healthy for the rest of your life.
  • You know you need support but don’t have a lot of time to drive to weekly meetings.
  • You like meeting new people in a supportive group setting.
  • You want to feel positive about your health journey and not beat yourself up.

Included in your program:

  • Four recorded calls that you can listen to you anytime.  These calls give you a step by step approach to living a healthy life. You can jumpstart your health at any time of the year by starting at week one!
  • Shopping lists
  • Recipes
  • Daily e-mail support
  • Online support community of friends doing the jumpstart program with you, giving you 24/7 access to friends and my coaching if you’re having a rough day, fighting a craving or want to share how much butt you’re kicking.

New Year New You Bootcamp

Starting on January 13th (we need two more people)

A four week group exercise program designed to help you SHRED pounds and start your year off right. A fantastic add-on to your Jumpstart Program, this program will help you to get your workouts inline with the amazing nutrition that you’re doing to get into your dream body.

We will do a full-body workout 3 times a week that will help you build the lean muscle (not bulk) that you need to rev up your metabolism.

Classes start on January 13 and will run Monday, Wednesday, Friday  5:30pm (6pm on Monday)

Included in your program:

  • Jumpstart meal planner
  • Online support page

You’re going to get healthy and you’re going to have fun doing it!

Register for either am or pm classes (I need a minimum of 6 people in each session, otherwise the slower one will be cancelled)

$119 for the month, $99 before January 4

To sign up visit www.Elementalhealthandwellness.com/events.html

You could also join me for this Spartan Race challenge on Facebook: https://www.facebook.com/events/730199780332179


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The year of the Spartan – 213 Days til Spartan in Amesbury, MA

How are you fellow Spartans doing?  It’s been polar bear cold the past couple of days but I have still managed to get my miles in by going to the gym and putting some time in on the treadmill.  Have you joined the 30 Day Mile Challenge yet? Here’s the link for the event on Facebook: https://www.facebook.com/events/730199780332179/.

No fancy gym equipment needed for this one, just get out there and run (or walk) your mile.

I started the morning with a Vegan Berry Isagenix IsaLean Shake with raw cacao, chia seeds and almond milk. If you want to perform physically you need to fuel your body with the right stuff.  After my mile this morning, I came home and knocked out Insanity Plyometric Circuit.  I am feeling super strong today.  If you’re following the Spartan January Bootcamp, you’re on a rest day today.  IF not, get out there and get moving (do anything, just MOVE) and then comment with how you’re doing.

Have you signed up for the race yet? We are running on Sunday at 11am in Amesbury, MA. Join our team “Sandy Bottom Crew”. This is the Sprint which is the shortest Spartan so it’s a great place to start.  Hope to see you there!

xo

Chantell

Check out your Food and Workout of the Day below:

Spartan FOD, 01.08.14
Food of the Day – Plantains

Plantains are just like bananas, except that they are less sugary and need to be cooked before being consumed. Plantains are a major food staple of Africa, Central America, the Caribbean Islands, and Coastal South America, where they play a role much like the potato does in North American and European diets. Like potatoes, plantains are a great source of complex carbohydrates.

Plantains in an Almond Crumble

by Rose Marie Jarry, elite obstacle course racer and chef for KRONOBAR

30 minutes
2 servings
460 calories per serving
Vegan, gluten-free

Ingredients:

  • 1 big plantain
  • 2 tablespoons of virgin coconut oil
  • 1 tablespoon of gluten free soy sauce
  • 1 tablespoon of coconut molasses
  • 1 pinch of ground Jamaican pepper
  • 1/2 cup of ground almond
  • Salt and pepper

Directions:

  1. Peel the plantain and cut it into long slices.
  2. Mix the coconut oil, molasses, soy sauce and spices together and soak the plantain in this marinade for 10 minutes.
  3. Heat up a pan and melt a bit of coconut oil on it.
  4. Dip each slice of plantain into the ground almond and cook them on both sides on high heat for 2-3 minutes.
  5. Serve with some mixed greens.

Rest Day: Stretching/Yoga

“Flexibility is a requirement for survival.”
– Roger von Oech

During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.

When things go wrong while training or racing, you want to bend, not break.

Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.


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31 Days to Unbreakable Resolutions: Day 8 (from Sparkpeople.com)

Start a journal.  Keeping things top of mind is what keeps you strong when temptations come your way.  This can be a simple notebook or a computer document – whichever one speaks to you more.  Track your progress, successes and struggles.  When you have a bad day use it to remind yourself of why you chose these goals in the first place.

Still struggling on your why?  Try this simple writing exercise:

Get out a piece of paper and on it write, I want to do___(fill in blank here) because ______.  Write the same sentence over and over until you cannot come up with a new reason and see what flows (at least 5 minutes).  Then comment and tell me how it goes for you.

January Jumpstart started yesterday! But there’s still time to get involved.  What are you waiting for?

Here’s some more information to get you started:

January Jumpstart

Picture January 7 for 4 weeks
$69 before January 4 and $89 thereafter.

This program is for you if:

  • You want to have fun in your wellness program.
  • You’re frustrated with all the nutrition and exercise ideas out there and don’t know what to listen to anymore.
  • You’re sick and tired of being on a diet (isn’t there a better way to do this?!)
  • You want a simple plan to follow that teaches you to be healthy for the rest of your life.
  • You know you need support but don’t have a lot of time to drive to weekly meetings.
  • You like meeting new people in a supportive group setting.
  • You want to feel positive about your health journey and not beat yourself up.

Included in your program:

  • Four recorded calls that you can listen to you anytime.  These calls give you a step by step approach to living a healthy life. You can jumpstart your health at any time of the year by starting at week one!
  • Shopping lists
  • Recipes
  • Daily e-mail support
  • Online support community of friends doing the jumpstart program with you, giving you 24/7 access to friends and my coaching if you’re having a rough day, fighting a craving or want to share how much butt you’re kicking.

New Year New You Bootcamp

Starting on January 13th (we need two more people)

A four week group exercise program designed to help you SHRED pounds and start your year off right. A fantastic add-on to your Jumpstart Program, this program will help you to get your workouts inline with the amazing nutrition that you’re doing to get into your dream body.

We will do a full-body workout 3 times a week that will help you build the lean muscle (not bulk) that you need to rev up your metabolism.

Classes start on January 13 and will run Monday, Wednesday, Friday  5:30pm (6pm on Monday)

Included in your program:

  • Jumpstart meal planner
  • Online support page

You’re going to get healthy and you’re going to have fun doing it!

Register for either am or pm classes (I need a minimum of 6 people in each session, otherwise the slower one will be cancelled)

$119 for the month, $99 before January 4

To sign up visit www.Elementalhealthandwellness.com/events.html

You could also join me for this Spartan Race challenge on Facebook: https://www.facebook.com/events/730199780332179