Move that booty!

Exercise is a huge part of overall heath. Moving your body has physical, emotional, and sometimes even social benefits!

Grab a friend and a bottle of water, and move for at least 30 minutes. Don’t know where to start? Take the dog for a walk, try an exercise video off YouTube, or bring the kids outside for a game of basketball.

If you need something more specific, try my HIIT workout! (High intensity interval training) This is my actual workout for today! I’d love to hear some feedback if you try it!

Do thirty seconds of each exercise, with a one minute rest between sets. You can also count 10-15 reps per exercise with a quick water break between sets!

Warm up:

Vigorous side step or power walking (5 minutes)

Set 1:

Cross body standing high knees

Pull downs

Bent rows

Rear shoulder squeeze 

Set 2:

Vigorous steps 

Side lunges (back and forth/both sides)

Squats

Kick backs 

Set 3: (laying down)

Seated row

Bridge

Leg lift left

Leg lift right

Set 4:

Mountain climbers

Leg curl (alternating legs)

Leg extension left

Leg extension right

Cool down with an easy walk or mild yoga

Whatever you choose, just make sure to move your body!

Track your food. Drink your water. Move your body.

Wash your hands. Socially distance. Wear a face covering.

Stay safe and healthy!

Kate and the Kids

Post- Easter Sugar Detox

Confession time- I’m detoxing from sugar again. There’s a big difference between a lifestyle change and a diet. A diet has an expiration date, an ending. Some kind of time limit or numerical pound goal. A lifestyle change is forever, which includes holidays for the rest of your life.

I am proud to say that I (most importantly) had a great Easter and school vacation week with the kids. It was only the second holiday in seven years that did not include a fight or emotional breakdown. I even mingled with my in-laws without a panic attack. All good things.

The other thing that I’m very proud of is my ability to refrain from binging. My previous “all or nothing” mentality would have set me off for the whole day, not being able to stop the sweets after dessert. In private, I would have consumed a bucket of Easter candy, emptied the fridge, maybe even stopped to load up on fast food on the way home. I would justify this behavior as a “cheat day” that I should live up before getting back on the diet tomorrow. No more of that.

Something I would like to get better at is being able to eat mindfully at family gatherings. Mindful eating at home has changed my life, and has empowered me to control my portions without going hungry. I still struggle with this at holidays. My social anxiety prevents me from ever reaching my baseline calm, and prohibits me from being mindful. I can’t focus on my food because I still hold that cloud of self awareness, self consciousness and defensive thoughts. Most of the time I’m actually just trying to hold my plate without dropping it, or getting the fork in my mouth. (When my anxiety is at its worst, I dissociate and have poor depth perception. I can’t control my hands, and often embarrass myself.) I noticed this Easter that I cleaned my dessert plate for the first time in years. I really feel that if I had be able to focus, I would have felt satisfied sooner and ate a smaller portion.

It’s done, it’s over with. It’s a new day.

My sugar goal is always less than 21grams per day, and no more than 6grams at once. Since most food has naturally occurring sugar, it’s impossible to meet these goals while consuming refined sugar. My diet is usually made up of protein and fibrous vegetables- although I do love my fruit. One banana can mess up my whole day, so I have to pay close attention to the choices I make, and the portions.

I’m mentally okay with my sugary decisions over the holiday. I knew when I ate them that I would need to detox eventually, and that I’d probably be sick for a few days. I still wanted to enjoy myself, and that’s allowed. As long as I do not allow myself to be completely derailed for long periods of time, things are acceptable in moderation.

It’s not required, but I like to start my detox on full liquids. There’s a huge misconception that this means you’ll go hungry, but it’s not the case. Obviously liquids include water, broth and sugar free drinks. It also allows sugar free jellos and puddings. Most importantly, it includes high protein liquids- creamed soups, protein shakes and low sugar Greek yogurt (check your labels! Some yogurt has a ton of sugar.) If I’m really hungry, a sugar free chocolate pudding and a scoop of natural peanut butter really hits the spot! It’s one day, and it’s worth it.

Starting a detox on a liquid diet will lessen the impact of sugar withdrawal. The biggest complaints of “Keto flu” or sugar detox are headaches, mild nausea and sweating. Staying hydrated will make each of these symptoms less painful, and prepare your body for the most success.

The next few days, (usually day 2-4 depending on my body cues)  I transition to easily digestible proteins- soft foods, fish, and nut butters. These items are easy on your stomach if you’re experiencing flu symptoms, low in sugar, and will satisfy hunger with their high protein count.

By day 5 my body can usually handle the full keto diet, even tough meat like steak or dry protein like chicken. I’m back on track, and feeling great!

Exercise really helps move the sugar along. Activity will get your circulation going, moving those cells that have stored glucose. Sweat removes toxins and sugar from the body, and staying busy lifts your mood, re enforcing positivity and increasing your chances of success.

Today is a new day. This moment is a new minute. Forgive the choices you’ve made in the past, but don’t forget them. Learn from them. I’m starting my sugar detox today. Who’s with me?