Slow cooked pork tenderloin – 2 pound pork tenderloin, 1 ounce dry onion soup mix, 1 cup water, 3 tablespoons of minced garlic, 2 tablespoons of soy sauce.
Preparation: Place pork tenderloin in a slow cooker with the contents of the soup packet. Pour water, wine, and soy sauce over the top, turning the pork to coat. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours.
Per Serving: 180 calories; 3.7 g fat; 5.8 g carbohydrates;24.5 g protein; 65 mg cholesterol; 918 mg sodium
We all need more of it, right?
This is the #1 thing people tell us they need more of.
Sure, most of us would like to see the number on the scale move, but more than anything we would like to feel better and have more energy.
It may seem counter-intuitive but exercise, even brisk walking, can increase energy.
The more you move around, the more mitochondria your body makes to meet your energy needs. The more mitochondria you have, the greater the boost to your metabolism, and the greater your ability to produce more energy.
In addition to movement jump starting our metabolic rate, it also increases the production of endorphins (brain chemicals that give us a sense of well-being) and pushes the cardiac system to pump harder, bringing more blood to the brain.
So, this seems simple right, move more = have more energy.
What happens is we get into our routines of life.
We get up, get ready, get the kids off to school/daycare, then sit in the car, get to work and sit at our desk, back in the car (sitting), get the kids, go home sit on the couch. (You may have some differences but you see where I am going.)
We lead extremely sedentary lifestyles and we have to be intentional about movement.
We also have to take time for ourselves.
This may be easier said than done.
Inserting two kids into my own personal life has made juggling my time even harder. I know on several occasions I have put myself on the back burner and I have even had to put myself in check. (Its fun kicking your own butt.) 😉
If I don’t feel good about myself, I know I don’t feel good about being a Mom, Wife, Business Owner, Friend, etc.
We do understand, but draw a line in the sand.
If you want to have more energy, get moving now. Don’t wait till the time is perfect, because it never will be.
Having more energy takes more than drinking a cup of coffee or ten…
It takes making time for you, to focus on being the best you can be. Even if that is a brisk walk on your lunch break, or hitting a workout at TFW before/after work.
You are important and it will feel so good when you are done!
Let’s get moving and have more energy!
Hope you are doing really well!
I talk with lots of different people each day. Each person has a different background or motivation for why they have reached out.
But a common theme is they want to feel better, have more energy and move easier.
Here’s a simplified 4 Step approach:
These steps can help you get started or they may help you if you feel stuck.
Think about your motivation.
What is burning deep inside of you that you want to change, create or do differently.
I hear people say they want to have more energy. Take that one step further, what would the sense of having more energy do for you?
Would it make work easier? Or maybe playing with the kids or grandkids easier? How about playing with the dog? Would the desire to workout be easier?
We always come back to the Why when we are talking about motivation.
It could be your health that’s driving you to want to make change. What would better health do for you?
Or if you would like to lose weight, what would it do for you to be down in weight?
Lower risk for disease? Be able to shop in all clothing stores?
We all have different reasons for being motivated and I encourage you to ask yourself why a couple of times.
We all get 24 hours and yet this is one of the biggest limiting factors.
How does one person seem to fit in time for meal prep and workouts, while another person does not?
It is taking a hard look at your priorities.
Sometimes it is going to bed earlier so you can actually get up and function in an early morning workout.
Or its going to work a few minutes earlier, taking a longer lunch so you can squeeze in that workout, shower and get back to the office.
Or leaving the office, so you can make your workout.
Travel is another reason why someone does not have time. I encourage you to look at the hotel you are staying in, do they have a workout room or could you do a body weight workout in your room? Bring a couple of bands in your suitcase and we can supply the workout.
Finding time goes back to your motivation.
This comes back to how many calories do you burn per day and how many do you consume.
It is that simple.
Understanding your basil metabolic rate (how many calories you burn each day) and then understanding how many calories are in each cube of cheese, glass of wine, each piece of chicken and yummy holiday treat.
We can consume calories like there is no tomorrow. (Myself included!)
Then we blame it on a bad metabolism.
I am poking fun, but in all sincerity one of the most eye-opening experiences is logging your food in a tool like My Fitness Pal.
It is so easy to consume 300 calories, but to burn 300 calories takes some work and TIME!
Having a personal coach who can help motivate and hold you accountable.
We have always believed in having a coach ourselves.
Do we all reasonably know what to do…YES.
BUT it can get overwhelming or things that worked before stop working.
How do you navigate?
Or pesky pains can sneak in and try to throw us off course. A coach can help you bust through any obstacle.
I hear over and over I need help with motivation and accountability.
My best advice is to hire someone who you know has a proven track record to helping people achieve the results you desire.
I hope this list has got you thinking! I could write so much more on each step.
If you need some helping finding a personal coach for you, just shoot me a message back.
I have time this week to jump on the phone and we can talk more about you.
I hope you are having a great week and never hesitate to reach out!
We are personal coaches who help motivate and will hold you accountable!
Holiday Roasted Vegetables
3/4 lb. Brussels sprouts, trimmed and halved
2 large carrots, peeled and sliced into 1/2” pieces
extra-virgin olive oil
1 tbsp. balsamic vinegar
1 tsp. chopped rosemary leaves
1 tsp. chopped thyme leaves
1/2 c. toasted pecans
1/2 c. dried cranberries
- Preheat oven to 400 degrees F.
- Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.
- Before serving, toss roasted vegetables with pecan and cranberries.
There are 8 components that set the foundation for fitness success.
Find out how you score across the 8 components here with our new Fitness Scorecard:
Many people are confused by where to start with their health and fitness journey.
Step 1 is to understand where you currently score across the 8 Fitness Indicators.
Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard today.
Excited to see how you do!