10 Things Only Other Beachbody Coaches Will Understand

Woah!  So I came back from Beachbody Coach Summit in Nashville on Sunday, but man, was I exhausted!  This is really the first chance I've had to write a post between catching up on sleep and catching up on some things that need to be caught up on after you've been out of state for five days!
First let me just tell you that Summit was an AMAZING experience.  I made great new friends, learned SOOO much, had dream-come-true workouts with celebrity trainers, and savored some of the delicious cuisine of downtown Nashville.
It is SO WONDERFUL to be around other coaches.  Coaches GET IT.  This is a lifestyle, a culture.  Even though I have been a coach for over a year, I don't think I truly appreciated all that being a coach MEANS until I went to Summit.  So  today, I present my list of things only other Beachbody Coaches will understand:

1.  Taking a road trip with other people you may have never met before in real life.  On my trip, there were four women riding in my car to Nashville.  One of them was one of my personally sponsored coaches whom I used to work with.  I haven't seen her in person in YEARS.  Another woman was another coach on my team who I've met in person ONCE, in January when we flew to Pittsburgh for a Super Saturday.  The other woman was one of HER personally sponsored coaches, who I had never met at all.  Was it weird?  For maybe five minutes.  Just let me tell you:  these women are INCREDIBLE.  No wonder people say their coach friends become their best friends.  We have similar lifestyles, goals, and attitudes.  These chicks are FIERCE.

2.  The surreal feeling you get when you finally meet people in person that you've only talked to online.  You feel like you are meeting for the first time, but you aren't!  And you aren't sure at first if they know who YOU are (but they always do).

3.  No one in the car drinks soda.  No one.  Not once, in the five days we were there, did any of us.  I cannot imagine myself in a group of any other four people in my normal life where I can say that.

4.  The only new clothes we bought for our big annual convention trip were new workout clothes.  All.  Four.  Of.  Us.  Isn't that funny?  I threw together dresses I've had for awhile and some cool, comfortable clothes, but I just HAD to have some new workout pants and a snazzy new tank.

5.   Workout clothes, by the way, are perfectly legitimate outfits for the training sessions for said convention.  I'm not sure there are other conventions where this is true.

6.  It's pretty funny when the local Panera runs out of egg white and avocados.  Only sort of - that's what I was going to order!  This was on the second day of Summit.  True story!  Next year we should call the week ahead and warn them we are coming so they can be better prepared.

7.  We can identify other coaches by their toned and sexy arms!  It is true that coaches come in all shapes and sizes, but we could definitely tell other coaches by their shapely arms and comfort wearing workout clothes just about anywhere.

8.  Getting up at 5:00 AM to go STAND IN LINE for a workout.  Now, I wouldn't do this for just any workout, but I would do this for a CELEBRITY workout, say with Shaun T or Chalene Johnson.  And I did!  I would do it again!  Working out with Chalene LIVE has been an item on my bucket list for a LONG time.  She is MY HERO!

9.  Packing a cooler with lots and lots of water and lots and lots of healthy snacks.  I'm glad we did, because let me tell you - Beachbody kept us SO BUSY between workouts, general sessions, training, and parties, that there was NOT much time to eat or sleep.  Having cheese sticks, fruit, carrots, hummus, and healthy sandwiches in our mini fridge at our hotel SAVED OUR LIVES.  Packets of Shakeology helped a ton, too!  At least we knew we were being nourished.

10.  Feeling like you've found your TRIBE.  Some people just don't get the whole working out thing.  It's hard.  It's boring.  It's drudgery.  They would rather have their entire body waxed.  Not coaches.  Coaches have pushed through that point and CRAVE movement.  Sure, there are days we just don't wanna, but we know if we do we won't regret it.  Coaches are people just like you who have made a commitment to be the best version of themselves, and they love to help others do the same!  While we are all different, we have different lives and personalities, we are SO alike in that we love what we do.  We LOVE being a part of those after pictures.  We LOVE being a part of helping people to find their confidence, and then passing it on.

Have you ever wondered EXACTLY what it is that I do as a coach?  Have you wondered how I make money, or how much I make?  How much time or commitment does it take to be a coach?  You can have all of these questions and more answered in my 5 Day Coaching Sneak Peek that begins on Monday!  Just shoot me a message and let me know that you are in!  No pressure or obligation; just information.
Are you ready to BE FIERCE?

What Does Depression Feel Like?

I imagine it is different for everyone, but that there are some similarities.  I can only tell you what it feels like from my experience.  If yours is different, I would love to hear about it!  In order to #endthestigma, we have to get the dialogue going.

For me, depression usually begins with, of all things, anxiety.  I have learned that I am a perfectionist, and I have absolutely unrealistic expectations for myself - expectations that no person, certainly not little ol’ me, could meet.  I usually overburden and overbook myself.  Then, if something isn’t working out the way I planned (and really, when DOESN’T that happen?), then anxiety creeps in.  It usually begins with a tightness in my shoulders.  A sense of overwhelm.  My mind firing a thousand miles a minute, like a five-year-old laptop with too many browser windows open.  I can’t keep up.

At this point it is usually best if I can have some down time to regroup, but that rarely happens.  I teach high school.  I tend bar on Saturday nights.  I run a health and fitness business.  Then there is family, husband, housework… and not much left for me.  What usually happens is that I am firing on all cylinders nonstop… and then my body MAKES me stop.

I know some medical professionals don’t truck with the “adrenal fatigue” idea, but it makes sense to me.  I sit at such a state of high anxiety with adrenaline pumping for so long (weeks, months sometimes) that eventually, I crash.  It is almost better if I have a full-blown anxiety attack, as much as I hate to say that… It seems to relieve some of the emotional pressure once it is over.  But if I don’t...

This is when the depression happens.  At some point, I become exhausted.  I’ll go to bed at 5 pm one evening, and come morning, I can’t budge.  

Not won’t. CAN’T.  I cannot make myself get out of that bed, no matter what is going on.

In the throes of a full depression, I will sleep 20 out of 24 hours.  I’ll get out of bed to pee, get water, and get something to eat (maybe).  My bed is the only comfortable place in the world at this point; it is warm, dark, heavy, and calm.  Anything else feels like raw skin being rubbed with sandpaper.

Emotionally, depression feels like walking around with a continuously broken heart and I DON’T KNOW WHY.  It defies logic.  I know you have little to NOTHING to be so unhappy about.  My head tries to talk my heart out of it, but it isn’t budging.  Depression PHYSICALLY HURTS, right in my chest where my heart is, just like the time my first boyfriend broke up with me.  Except no one has broken up with me.

Even moving feels like slogging through mud.  NOTHING appeals to me; someone could come offer me my dream vacation, and if I decided to go, it would be begrudgingly.  Activities I typically enjoy (reading, movies, dancing, sports, whatever) sound flat.  I liken this to spending the last 5 years watching top-of-the-line HD Blue Ray TV, and then going back to a 13-inch black and white with rabbit ears, no cable.  Everything seems lifeless, tasteless.  The only activity that seems remotely appealing is sleeping.

Speaking of taste, personally, my appetite vacillates between two extremes:  eating nothing at all, or eating everything I can get my hands on that is disgusting and bad for me.  Both make me feel worse.

Then comes the insidious negative thoughts.  These thoughts sneak in like cockroaches where they breed like crazy and feel impossible to get rid of.  Again, they defy logic; they don’t make any sense.  Thoughts like “everyone hates me”; “my family would be better off without me”; “I should just die;” and “please, God, don’t let me wake up in the morning”.  You know logically that you don’t REALLY want to die - you just don’t want to feel LIKE THIS.  And then, because of these thoughts that you have no control over, you feel shame and guilt on top of the deep sadness and heartache.  You have to understand that those thoughts are not you - they are the disease.

It feels like there is no hope; like you have been buried alive and no one will hear you scream.  It feels like the alternative would just be easier...But it isn’t.

I think one of the worst aspects of depression is that the things that make it better are the hardest things to do.  Getting out of bed.  Showering.  Eating.  Putting on real clothes and leaving the house, dammit.

Yes, it is hard.  Do it anyway.  Do ONE thing, and then go back to bed.  Then the next day, do TWO things.  Unload the dishwasher.  Go sit on the front porch.  Watch funny youtube videos.  Try, just a little.

It is also difficult to ask for - and seek out - help.  You MUST.  Not for someone to nag at you and tell you to get out of bed, but for someone to know what is really going on; to reach out a hand and hold yours; to remind you of why getting out of bed it worth it.

It is one of the most difficult things to do - to get out of bed and put some clothes on.  To at least brush your teeth, wash your face, and walk out the front door - for anything:  to go the gas station; to have lunch with a loved one; to walk around the block with your dog.  You have to.  You may not believe it at the time, but it is the only thing that will make you begin to feel better.

At first it will be exhausting.  You might only be able to leave the house for a bit and then go back to bed.  Keep doing it.  Try to do a little more every day.  Wash the sheets.  Cook a meal.  Unload the dishwasher.

As long as you keep trying, one day, it won’t be so difficult to get out of bed.   You might actually want to.  You might want to call someone.  You might want to rejoin the living.  

It DOES happen, but you have to reach out for help.  It is so hard, but it is so worth it:  Life.

What happens with me is that I usually get so ANGRY and FRUSTRATED and TIRED of feeling this way that I become enraged that something like this could defeat me.  Emotions boil over.

I’m not going to lie; I usually break something.  Once it was my laptop.  While I don’t recommend it, there is something cathartic about it - realizing that you do still have power over physical matter, at the very least.

Maybe you are the lucky person who only experiences one depressive event in her life.  Maybe you are more like me, and it comes in waves.  Sometimes it will disappear for years at a time.  Sometimes it feels like it will never end.  Keep the faith that it will.  If you just keep trying, it does.  It is worth it to dig out of the hole.

You can do this, and you don’t have to do it alone.  Please, please, ask for help.

You are SO FIERCE.

Where have you been, Julia?

I know, I know; it’s been awhile.  Several weeks, actually.  I haven’t been posting much, or blogging, or advertising for challenge groups.  

I have been taking some time to care for myself.   You see, before now, I’ve been too ashamed to talk about it much, but I have a disease.  It affects 121 MILLION other people around the world RIGHT NOW (Healthline).  

What is that disease, you ask?

It is depression.  And people don’t talk about it.

Depression has this stigma.  In fact, in my first major depressive episode as a teenager, I BEGGED my mother to take me to a psychiatrist or to put me on medication; she FLAT OUT refused.  She told me that the stigma of depression would follow me for the rest of my life and ruin any chances I would ever have of getting a good job.

She wasn't completely wrong. While it hasn't hindered me professionally, it has kept me from purchasing long-term disability insurance since I had EVER in MY LIFE been treated for depression. That was years ago, too.

Mind you, this is a hereditary disease; she’s not here for me to ask, but I am fairly certain my mother suffered from depression herself.

Anyway, with this most recent episode that began last fall, I did seek help, but I hid it from everyone.  I was ashamed; what was wrong with me that I just couldn’t SNAP OUT OF IT?  Was I crazy?  Psycho?  Was I worse because I needed medication to deal with it?

It is difficult to hide an elephant the size of major depression.  People who didn’t even know me that well could tell that something just wasn’t right.  I told everyone I was fine, but only if they bothered to ask.

I was not fine.  I am still NOT FINE.

Once I finally started opening up to close friends, I received amazing support; that is not surprising - I have amazing people in my life.  But overwhelmingly, what I started hearing when I would tell people about my anxiety and depression is this:

“Me, too.”

I thought I would hear “oh, you should just cheer up!  You have nothing to be depressed about!”  I did hear that, too.  The “me too” people said it quietly, under their breaths, and I would have NEVER known if they hadn’t told me.

Why are people with this disorder are treated as though they have done something wrong?  They haven’t; it is both chemical and genetic and absolutely no one’s fault.  If someone with leukemia were treated the way people suffering from depression were treated, the world would have something to say about it.

For the last year and some months, I have had the honor of being a Beachbody Coach.  I have helped countless people get fit, lose weight, and change their lives.  I have been doing my part to #endthetrend of obesity in this country.  Now, I’ve decided to use coaching as a platform to change something else:

I’m going to talk about depression.  Openly and honestly.  I want other people, especially women, to know that they are not the only ones.  I want to help them find healthy ways to deal with their disease.  I want to help them to find resources to seek out the roots of their problems instead of hoping for a magic pill to make it go away.

I am not a doctor or a therapist.  I cannot diagnose, treat, or cure any disease. But what I can do is talk about it - all of it.  I’m going to talk about what I have done that helps, and what doesn’t.  I’m going to talk about how I feel, even on the bad days, and I’m going to talk about what I am learning about myself and the world.  I want other people to join the conversation.  I want others to know that they do not have to fight this battle alone.

I want to #endthestigma of anxiety and depression.  I hope you will join me.

Be fierce!

CLX Week 10 Update and Meal Plan

FINALLY!  Finally, I feel like I am back on track.  I never thought it would have been my birthday week, of all weeks.
I dug in, I had my Shakeology every day, I got my workouts in, and I ate according to my meal plan.  After several weeks of feeling frustrated and constant failure, I am BACK, baby!
This last week, I ONLY had ONE cheat meal (at the Melting Pot; yum!).  On my actual birthday, instead of giving myself the go-ahead to pig out, my gift to myself was to allow myself to go to bed a little early (big party, I know).

As for my workouts this week, I was a little surprised that on some exercises, I had to go down on the weight or the number of reps.  I think that is because when I make an increase in one place, my muscles are too exhausted to make increases later in the workout.  That's okay, because I still feel stronger!
My effort is paying off!  I can already feel it in my pants; they are fitting the way I like them to, and the way I am most comfortable.  I feel comfortable in my own skin.  I'm not starving nor constantly craving.
Now, the plan is to KEEP IT UP this week!  There is still a little birthday celebrating going on, so I still need to be careful and conscious, but I am confident I can do it!
Here is my meal plan for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal Plan for 3.30
Workout	Lean Circuit 1	Rest	Lean Circuit 2	Get Lean Intervals and I’ve Got Abs	Lean Circuit 3	Fat Burn Challenge and Recharge	Rest
Breakfast Protein, CCFV, protein	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Greek yogurt pancakes, eggs, bacon, and fruit	Shakeology, almond milk, and frozen fruit
Snack Protein, CCFV,	Apple and peanut butter	Apple and peanut butter	Apple and peanut butter	Apple and peanut butter	Apple and peanut butter	Apple and peanut butter	Apple and peanut butter
Lunch CCFV; protein; CC-S; HF	Leftover turkey burger and salad	Steak fajitas w/ onions and peppers, corn tortillas, and salad	Steak fajitas w/ onions and peppers, corn tortillas, and salad	Cod, Baked potato, veggies	Chicken spaghetti and salad	Cheat – family birthday party (Mexican food an CARROT CAKE!)	Leftovers
Snack Protein, CCFV,	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey	Blackberries, greek yogurt, and honey
Dinner CCFV(2); protein; CC-S(2); HF(2)	Steak fajitas w/ onions and peppers, corn tortillas, and salad	Birthday dinner @ Tucano’s – eat clean!	Cod, Baked potato, veggies	Chicken spaghetti and salad	BBQ Pork Steaks, grilled corn, mashed potatoes	Leftovers	Grilled steaks, zucchini ribbon salad, steamed potatoes
Snack Protein, CC-S,	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds	Shakeology and almond milk	Celery and almonds

What is YOUR plan?  Besides to BE FIERCE, of course :)

Pepper Asparagus Pasta

When I was doing my student teaching, my cooperating teacher was Elizabeth.  I really lucked out with her; she is smart, she has a great sense of humor, and as green as I was back then, she was very patient and understanding with me.  I was so nervous!  I was practically afraid of the teenagers.  I so desperately wanted to do well that I stressed and fretted the entire semester.  

At the time, Elizabeth was pregnant.  I couldn’t figure out why a pregnant woman would choose the additional stress of having a student teacher, but about halfway through the semester when she asked if I would be her long-term sub while she was on maternity leave, I was ecstatic!  She made me feel like I must have done okay.

Anyway, in addition to being so wonderful in many ways, Elizabeth is also a vegetarian.  Every so often she would bring in this pasta dish for lunch; it was so pretty, and it smelled divine!  I would ogle it every time she brought it.  Finally, I asked her for the recipe, and she was kind enough to share it with me.

I’ve made the dish several times since then, and once I began my clean-eating journey, I made one small change to it: I replaced what originally was bow-tie noodles with whole wheat rotini noodles (if I could find whole wheat bow-ties, I would use those, but as of yet, no such luck).  It is still clean, still wonderful, still fresh and vibrant, just like Elizabeth.

This Pepper Asparagus Pasta makes a great lunch or dinner and reheats beautifully.

Ingredients:

1 bunch of asparagus, cut into 1-inch pieces

2 red and/or orange bell peppers, chopped

1 lemon, zested, juice reserved

1 can cannellini beans, drained and rinsed

1 tsp. black pepper

½ tsp. salt

2 cups whole grain pasta such as rotini or mostaccioli (if you can find bowties or farfalle, go for it!)

¼ cup olive oil

Parmesan cheese,shredded

Directions:

1. Cook pasta.  Drain.
2. Saute lemon zest, peppers, asparagus, salt, and pepper in olive oil over medium heat until vegetables are crisp-tender.
3. Add beans and juice from lemon.  Cook until warm.  
4. Stir in pasta and additional salt and pepper to taste.
5. Serve either warm or room temperature with shredded parmesan cheese.

Let me know what you think if you try it!  In the meantime...

BE FIERCE!

Ummmm... CLX Update and NEW Meal Plan

I am a bad coach.
This last week has completely gotten away from me.  I can't blame anyone but myself.  I have a laundry list of excuses as to why I have eaten like crap, or why I haven't gotten my workouts in, but that's exactly what they are:  excuses.  I'll spare you the details.  But just suffice it to say that I have been a total BUM most of this spring break.  I am disappointed in myself!  But this is just an opportunity to remember my WHY: because I like feeling like I have energy when I eat well and exercise!  I LOVE feeling healthy and strong, and I really need that time every day to work off my stress.  I HAVE to do this for myself so I can meet the demands of my job as a high school teacher!
Excuses:

Anyway, here's to recommitting!  This is my meal plan for this week.  Who is with me on DIGGING in, picking yourself up where you left off, and being the best version of YOU?

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal Plan for 3.23 Meal Plan
Workout	Lean Circuit 1	Lean Circuit 2	Burn Intervals and Extreme Abs	Lean Circuit 3	Burn it Off and Recharge	Rest	Rest
Breakfast Protein, CCFV, protein	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit
Snack Protein, CCFV,	Halos and cheese stick	Halos and cheese stick	Halos and cheese stick	Halos and cheese stick	Halos and cheese stick	Halos and cheese stick	Halos and cheese stick
Lunch CCFV; protein; CC-S; HF	Leftover Mexican Chicken	Leftover clean fettuccini alfredo; salad	Leftover Turkey Taco Salad	Leftover Teriyaki Salmon, Steamed veggies, and baked sweet potatp	Leftovers	Leftovers	Leftovers
Snack Protein, CCFV,	Apple and almonds	Apple and almonds	Apple and almonds	Apple and almonds	Apple and almonds	Apple and almonds	Apple and almonds
Dinner CCFV(2); protein; CC-S(2); HF(2)	Clean Chicken Fettuccini Alfredo; salad	Turkey Taco salad	Teriyaki Salmon, Steamed veggies, and baked sweet potatp	Leftovers	Cheat - The Melting Pot	Leftovers	Turkey Burgers and Sweet Potato Fries
Snack Protein, CC-S,	Mini Peppers and hummus	Mini Peppers and hummus	Mini Peppers and hummus	Mini Peppers and hummus	Mini Peppers and hummus	Mini Peppers and hummus	Mini Peppers and hummus

BE FIERCE!