Tag Archives: health

Fast break: Finding the Time


It’s Sunday again! Time to get geared up for a good week, which for me pretty much boils down to planning. I’m feeling motivated as this is the new view in my basement!


Strategy: This week the Spark Diet talks about using every small opportunity we have to do a good thing for ourselves and our diets. One example is especially easy if you’re a Subway fan – switch out the mayo (100 calories) for mustard (11 calories) on your next sandwich. Carve out 15 minutes to move rather than sit. Maybe even team up with someone for meal planning or exercise. I forgot to mention it last week, but if anyone would like to hook up with me on My Fitness Pal for some accountability, my screen name is keandrew82.

Move your body challenge: I was an epic failure at last week’s challenge. I printed it out with grand intentions, and I didn’t do it even one day. I’ll keep it out again this week. I also challenge you guys to do this one at least once this week. It shouldn’t take long (maybe 20 minutes?) and it’s all basic moves that are great for you.


What am I going to eat? I’ll post recipes with photos later in the week, but this Crunchy Cashew Thai Quinoa salad with Ginger Peanut Dressing is on my agenda for today. Like many people, I keep a lot of recipe ideas on Pinterest, so if you want to follow me, you can find me as Kelly Andrew or under the email keandrew82@gmail.com.

Motivation: This is from one of my favorite workout songs (and songs in general) “Shake it Out” by Florence And the  Machine. Let’s be honest, the devil on my back right now is a whole bunch of extra pounds, which are making it hard for me to do the things that will make my life how I want it (ie: physical activities with friends who are in better shape, having the confidence to date, etc.). Shake off whatever devil is riding you this week, and dance with me, okay?

devil on your back


Goals: I didn’t do this section last week, but I thought I’d share to stay accountable. I’ve used this goal sheet for years (on and off) and it helps me remember to take baby steps each week to feel great about everything in my life, not just a “diet.” I think it’s a combination of something I read in a Jillian Michaels book, and Spark People, and maybe a little me, but it’s not original by any means. It helps me though, so feel free to use it if it will help you.

What was my biggest challenge last week, and how can I overcome it this week? The cleanse offered a protective barrier from the real world, and once it was over, I went nuts and had waaaaay too much wine and felt like crap. This week I will remember that moderation is okay. I can drink wine, it’s not “bad.” I just need to do it in a way that doesn’t make me feel bad.

What will I do this week to improve my appearance? I will take the time to wear makeup when I leave the house.

What will I do this week that will increase my energy? I will work to get on a sleep schedule that allows 7-8 hours per night. For me this means moving away from a bad habit of Netflix in bed.

What sports, exercise or other physical activity will I do this week to improve my fitness? When and how often will I do it? M-3 mi. jog with Erin, T-morning walk & yoga, W-off, R-off, F-workout challenge, S-morning walk/jog, Su-morning walk/jog. I want to say I’ll do something every day, but I also want to be realistic. I’ll get there.

What will I do this week to boost my self confidence? Put together a training schedule for Crazy Legs.

What actions will I take this week to improve my health? Stick to my food plan and cook at home.

Fast-break goals – small, simple, powerful changes:

Nutrition: I will continue to track all of my food daily using My Fitness Pal

Fitness: Switch out couch TV time with treadmill TV time

Motivation: 210 pounds by Feb. 1 – which is coming fast. I’m going to a gala next month and I want to be able to feel good in a dress!

Detoxification Cleanse – Day 1


Today I start a 7-day journey to help me get rid of the sugar and processed food cravings and get back on the track of basing my diet on the things that really work for me – fruits and vegetables primarily! I am beginning a cleanse that I’ve done a number of times before, and really felt great after. My friend Dr. Luke Fortney developed Detoxification to Promote Health: A 7-Day Program to help his patients detox in a healthy way that promotes our natural detoxification ability. I highly recommend devoting the time to do this a couple of times a year – and for me, after the holidays is the time where I need it most.

I love that Luke lists the five basic elements of detoxification as:

  • Exercise: every day such as yoga or walking, especially in nature
  • Regular sweating: a sauna, steam room, or hot yoga class
  • Healthy nutrition: rich in organic fruits, vegetables, and water
  • Self reflection: such as meditation and breathing-focused relaxation
  • Body-work: such as massage or acupuncture

The approach is gentle and realistic. You can do this cleanse in the midst of your regular lifestyle, although if you can manage to take some time away from your daily grind, it’s beneficial. I bought my groceries yesterday, and since it’s going to be -20 degrees in Wisconsin for the next few days, it’s the perfect time for me to hunker down at home and focus on my health.

I am doing version #1 of the cleanse, so today I begin by eliminating meat, dairy, eggs, wheat, alcohol, caffeine, chocolate, and sugar from my routine. I brought my juicer out of the basement, and am taking my inspiration from this Green Smoothie Plan.  I’m doing mine a little differently – I’ll juice the kale, parsley, and apple together and add an orange, then I’ll freeze my juice in ice cube trays. This way, each morning I can throw a few juice cubes in the blender with a banana and some coconut milk. I’ve also prepared a meal that I’ll use throughout this week which is spaghetti squash with a home-made marinara sauce (I simmered 2 cans of crushed tomatoes, roasted red peppers and a chopped onion with a bunch of basil, Penzy’s Pasta Sprinkle and some sea salt and pepper). I’ll make this Winter Minestrone soup for dinner, and call it a day! I always drink a lot of tea, so that’s nothing new for me, and I’ll make some of the Vitalizing Beverage using lemon juice, maple syrup, cayenne pepper and seltzer water if I feel hungry or have a craving.

And finally, as my self-reflection efforts, I’m working through Leone Dawson’s Create Your Amazing Year workbook. This project is helping me let go of 2013, envision 2014, and document how I’m going to live this year.

Stay tuned for the rest of the cleanse. I know what’s coming, and I may not be as chipper as I start to feel some of the detox effects, but I promise to be honest about how it’s going and hope that you’ll find this tool helpful in your life, too.